Graham15 Posted July 25, 2013 Share Posted July 25, 2013 I've spent a lot of time searching for a vegan meal plan for a clean bulk, but everything I've found seems to be full of protein bars and veggie burgers / sausages. I've put together this plan to try to minimize the amount of processed foods but still make it possible to hit my protein and caloric goals. My purpose for posting this here is in case there are other vegans who are also struggling to find a plan with more whole foods or for anyone who might be able to make any suggestions or tweaks to improve it. Some general guidelines that I followed:- Minimize processed foods (the only ones in there are tofu, PB, and protein shakes)- You'll notice a lot of nuts in the plan. This is because I want to get all my fats from whole sources (seeds / nuts / avocado rather than oils). All of my meals are cooked without oil.- My goal was to get my minimum amounts of protein and fat and fill the rest of the calories with carbs. I'm aiming for a clean bulk with about 15% caloric surplus.- The protein shakes are pre-mixed a combination of hemp, pea, and rice proteins that I get online. (No soy because I've got enough of that from the tofu) - I'm aiming for about 2800 cal per day with 190 g of protein.- I've put in 3 servings of vegetables and some fruit, but will likely add in more greens here and there as they'll have little impact on the overall numbers for calories. Breakfast 1 tbsp peanut butterProtein shake1 tbsp hemp seeds1/4 cup steel cut oats (dry) Totals Cal - 520Pro - 39.5 Fat - 18.3 Carb - 45 Snack 170 g baby carrots1/4 cup raw almonds TotalsCal - 281Pro - 17Fat - 17.5Carb - 33.5 Lunch 1.5 cups lentils / beans (cooked)1/4 cup quinoa (dry)1/2 medium avocado1/2 cup cooked veg TotalsCal - 653Pro - 31.5Fat - 15.5Carb - 111 Snack 1/4 cup raw almonds2 pieces fruit TotalsCal - 355Pro - 17Fat - 17.5Carb - 45.5 Dinner Tofu 200g1/4 cup brown rice (dry)1 cup green veg TotalsCal - 550Pro - 42Fat - 10.5Carb - 71 Snack Protein Shake1.5 Tbsp Peanut Butter1 Tbsp ground flax seed (in shake) TotalsCal - 317Pro - 30.3Fat - 16.3Carb - 8.5 Throughout the daysnack on 100g edamame (shelled) Cal - 120Pro - 10Fat - 5Carb - 9 Daily Totals Calories - 2796 Protein - 187 Fat - 101 Carb - 320 I genuinely appreciate any constructive feedback / suggestions and hope that this is useful for others. Link to comment Share on other sites More sharing options...
C.O. Posted August 4, 2013 Share Posted August 4, 2013 Brendan Braziers books, Thrive and The Thrive Diet are really good. Link to comment Share on other sites More sharing options...
rmccam Posted August 8, 2013 Share Posted August 8, 2013 I'm new here but this was exactly the reason I joined. I've been trying to find people who workout and eat to cut/bulk but do it completely on whole foods. I would go so far as to see it done without protein powders. I agree about Brendan Brazier's books, but from what I remember, they focus more on overall wellbeing, not gaining mass or cutting. Obviously we all want to improve our wellbeing but it would be great to hear from anyone who's achieved significant bodybuilding results without processed foods. Anyone? Thanks! Link to comment Share on other sites More sharing options...
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