Vegetarian Bodybuilding: 4 Tips to Build Muscle

Vegetarian Bodybuilding: 4 Tips to Build Muscle

Ready to bulk up without biting into a single steak? Vegetarian bodybuilding is here to prove that you can get swole on a plant-based diet.

Debunking the Myth: Vegetarian Bodybuilders are Real

Many vegetarian and vegan bodybuilders have shown that you can build muscle and lean without meat. However, it might be a bit trickier, but you can achieve great results with the proper planning and knowledge.

4 Must-know Tips for Crushing it as a Vegetarian Bodybuilder

Building muscle on a vegetarian diet isn’t rocket science, but it requires some know-how. Here are some tips to keep you on track.

Tip 1: Prioritize Protein

Protein is the MVP for muscle building, and it’s even more critical when you’re vegetarian. Therefore, aim for around 1.6 – 2.2 g/kg/day. In other words, aim for 0.73 to 1 gram per pound of body weight per day.

Tip 2: Eat Frequently and Mind Your Macros

If you’re serious about gains, it’s not just about what you eat but also how often you eat. Consequently, double-check that you get enough calories throughout the day to support muscle growth.

Tip 3: Get Creative with Your Meals

Sure, chicken and rice are out, but who says vegetarian meals have to be boring? Meanwhile, consider these options: lentil stew, chickpea curries, tempeh stir-fries, quinoa bowls, bean burgers, and tofu scrambles.

Tip 4: Supplement Smartly

Sometimes, food alone might not cut it. Therefore, consider adding a high-quality plant-based protein powder to your routine, especially after workouts when your body needs protein the most.

Vegetarian Bodybuilding Meal Plan

Meal planning is crucial for any bodybuilder, but it’s essential when you’re going vegetarian. Here’s a sample day to give you some ideas:

Breakfast: Oatmeal with almond butter, chia seeds, and a scoop of plant-based protein powder or a smoothie bowl with blended spinach, frozen berries, and a scoop of plant-based protein powder topped with granola and pumpkin seeds.

Snack: Greek yogurt with mixed nuts and berries, apple slices with peanut butter, and a sprinkle of hemp seeds.

Lunch: Lentil soup with a side of quinoa and steamed veggies or chickpea salad wrapped with whole-grain tortilla, mixed greens, and a side of roasted sweet potatoes.

Snack: Hummus with carrot sticks, whole grain crackers, edamame, and a small handful of almonds.

Dinner: Tofu stir-fry with brown rice, mixed veggies, or stuffed bell peppers with black beans, quinoa, and roasted Brussels sprouts.

Post-workout: Smoothie with banana, spinach, plant-based protein powder, almond milk or protein shake with frozen mango, kale, coconut water, and a scoop of plant-based protein powder.

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