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  • Soy-Free Vegan Bodybuilding Nutrition Programs


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    Soy-Free Vegan Bodybuilding Nutrition Programs

    by Robert Cheeke, Vegan Bodybuilder, September 13th, 2007

    Keep in mind these programs have not been approved by the FDA or any other authority on nutrition. They are designed for active vegans of all types from the serious athlete to the fitness enthusiast. The 6 meals a day plan helps keep your body in an anabolic state with a positive nitrogen balance and will keep you nourished throughout the day. Eating frequent meals will also speed up metabolism, your body's ability to burn fat.

    The programs listed may incorporate more foods than you are used to eating in one day, but remember they were created by a bodybuilder :)

    Healthy Food Defines You - Train Hard Eat Plenty

    Enjoy, and happy eating!


    Mostly Raw Food Bodybuilding Nutrition Program

    7AM
    Bowl of mixed berries (strawberries, blueberries, raspberries, blackberries)
    ½ grapefruit
    2 bananas with raw coconut oil
    Multivitamin
    16oz fresh squeezed juice

    10AM
    Bowl of mixed nuts (walnuts, almonds, hazelnuts, cashews, peanuts)
    2-4 servings of dates
    16oz fruit smoothie with Vega meal replacement powder

    1PM
    Bean/Broccoli salad (Kidney beans, garbanzo beans, broccoli, spinach, snow peas, green beans, carrots, green peppers, romaine lettuce, beets).
    16oz fruit smoothie with Vega meal replacement powder
    16oz water

    4PM
    Spinach, kale, and cabbage leaves with broccoli, avocado, pine nuts, and sliced tomatoes.
    Snow peas and green beans
    2 large peaches or nectarines
    16oz water

    7PM
    Large vegetable platter with hummus and raw flax crackers
    Green salad with sprouts, greens, nuts and seeds
    Live pizza or raw soup
    16oz fruit smoothie with protein powder

    10PM
    2 servings of mixed seeds (pumpkin seeds, sunflower seeds, and sesame seeds)
    2 servings of seaweed chips or dulse
    16oz water


    Moderate Protein/Calorie Intake Bodybuilding Nutrition Program

    7AM
    Fruit smoothie with orange juice, strawberries, blueberries, bananas and Vega Meal Replacement Powder
    Bowl of vegan cereal with hempmilk
    2 bagels with hummus or almond butter
    Multivitamin
    16oz water

    10AM
    Raw Food bar
    1 bowl of citrus fruit
    2 servings of protein mix (peanuts, pumpkin seeds, cashews, flaxseeds, sunflower seeds, almonds)
    16oz water

    1PM
    Veggie sandwich or chili
    2 yams
    Large green salad
    16oz natural fruit juice

    4PM
    Vega Meal Replacement Powder mixed with 12oz juice or water
    2 bananas with almond butter
    16oz water

    7PM
    4 slices of homemade vegan pizza
    Plate of brown rice, green beans, kidney beans, and peas.
    16oz hempmilk, juice or water

    10PM
    Whole veggies or fruits (carrots, cucumbers, tomatoes, broccoli, apple, pear, orange)
    2 servings of pineapple
    16oz water


    Mostly fruit and Veggie Nutrition Plan

    7AM
    2 kiwis
    2 sliced peaches or nectarines
    Fruit smoothie with Vega Meal Replacement powder
    16oz citrus juice

    10AM
    Slices of cantaloupe, honeydew, and watermelon
    Bowl of mixed nuts
    Celery sticks with coconut oil
    16oz water

    1PM
    Large plate of mashed potatoes with mushrooms, carrots, peas, green beans, and broccoli.
    Green salad with kale, spinach, cabbage, tomatoes, olives, and sprinkled seeds or nuts
    16oz fruit juice
    16oz water

    4PM
    Fruit salad (slice up apples, pineapple, banana, peaches, and pears, mango)
    Green salad with sprinkled nuts and seeds
    16oz fruit juice or soymilk

    7PM
    Corn on the cob (or off the cob)
    Steamed eggplant or squash.
    Brown rice and beans with mixed veggies
    16oz protein smoothie

    10PM
    Vegetable soup

    Flax crackers or seaweed chips
    16oz almond milk
    16oz water


    High Protein/High Calorie Bodybuilding Nutrition Program

    7AM
    2 cups oatmeal
    2 vegan pancakes
    Hemp protein drink (Vega, or other)
    16oz hempmilk or almond milk
    Multivitamin supplement

    10AM
    2 energy/protein bars (Organic Food Bar, Vega Bar, Smart Monkey Bar)
    Hemp/rice protein smoothie (orange juice, protein powder, strawberries, banana, ice cubes)
    2 Mangos
    16oz orange juice

    16oz water with L-Glutamine Amino Acid

    1PM
    4 slices of vegan pizza
    Pea protein smoothie (hempmilk, yellow pea protein powder, strawberries, banana, ice cubes)
    Tortillas and hummus
    Mixed nuts (almonds, cashews, walnuts, hazelnuts)
    16oz water


    4PM
    Veggies with coconut oil or almond butter
    3 bananas
    16oz hempmik

    16oz water

    7PM
    Large Veggie burrito (brown rice, black beans, pinto beans, avocado, tomato, onion, tortilla)
    Summer squash
    Green salad
    Avocado spread on flax crackers or celery sticks
    8oz pineapple juice

    16oz water with L-Glutamine Amino Acid

    10PM
    Hemp/pea protein smoothie (hempmilk, hemp/pea protein powder, strawberries, banana, ice cubes)
    Yams or sweet potatoes
    Vitamin and mineral supplements


    General Bodybuilding Nutrition Program

    7AM
    Large bowl of oats
    Vega Smoothie Infusion (protein, fiber, greens, essential fats)
    2 Bananas
    Vitamin and mineral supplements
    24oz water

    10AM
    Protein or Meal Replacement shake
    2 whole pieces of fruit
    20oz water

    1PM
    Veggie burrito or sandwich
    Bowl of potatoes, broccoli, carrots, peas and baby corn
    24oz water

    4PM
    Mixed raw nuts, unsalted (cashews, walnuts, almonds)
    2 energy/protein bars (Organic Food Bar, Vega Bar or Pro Bar)
    20oz water

    7PM
    Vegetable stir-fry with quinoa and mango chutney
    Spinach, lettuce, cabbage salad w/kidney beans/chickpeas
    12oz chocolate hempmilk
    24oz water

    10PM
    Protein or Meal Replacement shake

    Apples or dates with coconut oil
    16oz water

    For more information about meal programs, training programs or anything to do with Vegan Health or Fitness visit www.veganbodybuilding.com or e-mail [email protected]

    Robert Cheeke
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