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  • Sample Muscle Building Nutrition Programs from the Vegan Bodybuilding & Fitness book by Robert Cheeke


    Sample Muscle Building Nutrition Programs from the Vegan Bodybuilding & Fitness book
    by Robert Cheeke

    These nutrition programs are for an average 180-pound male looking to maintain and build muscle, but the themes throughout are consistent for any gender, any size; just tailor your own programs to your individual caloric needs. These are simply examples and have not been approved by the FDA or other governing body. They are purely based on my experiences and observations as a competitive and champion vegan athlete over the past 15 years. Listed after these meal programs from my book are custom made meal programs for women based on general fitness, not bodybuilding per se.

    Men's Meal Program #1

    Meal #1

    Bowl of oatmeal

    Green protein smoothie

    16 ounces of water

    Meal #2

    3 pieces of whole fruit

    1 cucumber

    16 ounces of water

    Meal #3

    Large green salad with mixed greens and Vega Omega 3-6-9 EFA Oil

    2 artichokes and bowl of mixed beans and sprouts

    Protein drink (Vega Whole Food Health Optimizer)

    16 ounces of water

    Meal #4

    Celery sticks with almond butter

    16 ounces of water

    Meal #5

    Ethiopian food dinner (bread and beans, greens, lentils, hummus, and a variety of other dips)

    16 ounces of water

    Meal #6

    Tofu "chicken" sandwich with vegan mayonnaise, lettuce, and tomato

    Bowl of rice with peanut sauce

    16 ounces of water

    Estimated Totals:

    Total Calories = 4300

    Total grams protein = 175g

    Total grams of carbohydrates = 675g

    Total grams of fats = 100g

    Total water consumption = 120 ounces (factoring in water for protein drinks too)

    Men's Meal Program #2

    Meal #1

    2 pieces of whole fruit

    Yerba mate drink

    Fruit Smoothie

    Meal #2

    Whole food based Energy bar

    Assorted fresh vegetables (carrots, cucumbers, peppers)

    16 ounces of water

    Meal #3

    Burrito with rice or quinoa, greens, beans, and avocado

    Small green salad with Vega omega 3-6-9 EFA Oil

    12 ounces of hemp milk

    16 ounces of water

    Meal #4

    3 pieces of whole fruit

    16 ounces of water

    Meal #5

    Large green salad with steamed green vegetables and tempeh

    Bowl of carrot/ginger soup

    12 ounces of almond milk

    16 ounces of water

    Meal #6

    2 whole food based Protein or Energy bars

    Protein drink (Vega Whole Food Health Optimizer)

    16 ounces of water

    Estimated Totals:

    Total Calories = 4,000

    Total grams protein = 180g

    Total grams of carbohydrates = 660g

    Total grams of fats = 70g

    Total water consumption = 104 ounces (factoring in water for protein drinks too)

    Men's Meal Program #3

    Meal #1

    2 pancakes with maple syrup

    Small bowl of potatoes and broccoli

    Green Smoothie

    16 ounces of water

    Meal #2

    Almond butter sandwich

    Whole food based protein drink (Vega Whole Food Health Optimizer)

    16 ounces of water

    Meal #3

    Collard green wraps with hummus or vegetable pate, beans, sprouts, and vegetables

    Bowl of lentil, bean, or vegetable soup

    16 ounces of water

    Meal #4

    3 pieces of whole fruit

    16 ounces of water

    Meal #5

    Bell peppers stuffed with rice and seasonings

    Green salad with Vega omega 3-6-9 EFA Oil

    Bean sprouts and fresh or steamed vegetables

    16 ounces of water

    Meal #6

    Whole food based Protein drink (Vega Whole Food Health Optimizer)

    2-3 servings of assorted nuts

    Estimated Totals:

    Total Calories = 4,500

    Total grams protein = 160g

    Total grams of carbohydrates = 760g

    Total grams of fats = 90g

    Total water consumption = 104 ounces (factoring in water for protein drinks too)

    Sample Muscle Building/Muscle Maintaining Nutrition Programs for active women

    These programs have been created for the female audience and the quantities of food are based on approximately 125-150- pound active women. They are just samples and exact foods and quantities can be altered based on interest, size, age, and activity level. Keep in mind these are designed for active women who are burning more calories throughout the day due to exercise/sports than a sedentary person, and require extra nutrition (calories) to recover from exercise.

    Women's Meal Program #1

    Meal #1

    3 pieces of whole fruit

    Fruit smoothie

    16 ounces of water

    Meal #2

    2-3 servings of assorted nuts

    Flax crackers with hummus

    16 ounces of water

    Meal #3

    Burrito filled with quinoa, veggies, avocado, and greens

    Small green salad

    16 ounces of water

    Meal #4

    Vega Whole Food Health Optimizer Protein drink

    1 baked yam with broccoli and small spinach salad

    16 ounces of water

    Meal #5

    Bowl of brown rice, kale, beans and coconut curry sauce

    Green salad with a variety of greens, seeds and nuts

    16 ounces of water

    Meal #6

    3 pieces of whole fruits

    Fruit smoothie

    Estimated Totals:

    Total Calories = 3,000

    Total grams protein = 120g

    Total grams of carbohydrates = 518g

    Total grams of fats = 50g

    Total water consumption = 116 ounces (factoring in water for protein drinks too)

    Women's Meal Program #2

    Meal #1

    Bowl of oats

    Green Smoothie

    16 ounces of water

    Meal #2

    3 pieces of whole fruit

    Fruit juice or fruit smoothie

    16 ounces of water

    Meal #3

    Bowl of lentil or vegetable soup

    Large green salad with greens, sprouts, seeds, nuts, avocado with Vega EFA Oil

    8 ounces of coconut water

    Meal #4

    2 whole-food based energy bars

    Green Smoothie

    16 ounces of water

    Meal #5

    Brown rice with steamed broccoli, cauliflower, carrots and other veggies

    Green salad with dark greens including kale, spinach, and collard greens

    16 ounces of water

    Meal #6

    Vegetable sushi with seaweed, rice, avocado, and cucumber

    Small bowl of ginger soup

    Estimated Totals:

    Total Calories = 2,900

    Total grams protein = 135g

    Total grams of carbohydrates = 482g

    Total grams of fats = 48g

    Total water consumption = 108 ounces (factoring in water for protein drinks too)

    Robert Cheeke

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