Vegan (plant-based) Nutrition
Vegan nutrition means that everything consumed comes from plants, not animals. Products like milk, eggs, caviar, and honey all come from animals so are not vegan foods. "Vegan" does not automatically mean healthy. There are vegans who are clinically obese because all they eat is potato chips, french fries, and cookies all day long. "Vegan" can also be incredibly healthy also if one follows a nutritional regimin like Dr. McDougall suggests. In my opinion, it doesnt get much healthier nutrition than getting all ones calories from minimally processed legumes, whole grains, nuts, seeds, vegetables, and fruits.
The problem is that even very high protein foods like soybeans only have a very small percentage of their calories from protein which becomes a huge issue for a vegan bodybuilder trying to gain muscle mass without getting fat. Getting enough protein without blowing the calorie budget for the day requires foods that have been processed somewhat like defatted peanut flour, pea protein powder, or wheat gluten in order to get enough protein without blowing the caloric budget. Its a fine line to walk to get enough protein while minimizing the amount of processed foods you use. It also can be tough to get enough vegetables if all your calories are being put toward protein sources.
Health Benefits of Vegan Nutrition
The leading two causes of death in America are
heart disease and cancer according to the Center For Disease Control. Eating plant based (vegan) nutrition can lower the risk of heard disease, hypertension, and cancer. This is powerful. Just by simply changing what you eat, you can reduce your risk of dying from the #1 and #2 leading causes of death. Please discuss this with your physician.
Create Your Custom Vegan Meal Plan
In just 10 seconds you can create an optimal vegan bodybuilding meal plan for fat loss and muscle gain. This software will plan out healthy meals with the proper portion sizes to help you achieve your fitness goals in the minimum possible time. You can bulk, cut, or just maintain your weight with a very simple and healthy nutritional plan. This meal planner is for those who are serious about their health and nutrition - athletes, bodybuilders, models, and weekend warriors alike. Simply answer the questions and click on the button labeled "Create Instant Meal Plan".
The Best Meal Plan For Vegan Bodybuilders
Lets look at how to produce the best vegan meal plans for vegan athletes and bodybuilders wanting to gain muscle:
- High in protein. Vegan bodybuilders are often held back because of insufficient protein. By selecting the pea protein, rice protein, or seitan you will insure you can get 1g/lb protein.
- Protein diversity. For optimal results get your protein during the day from several different sources.
- Omega 3 fatty acids. Omega-3 fatty acids are critical for vegan athletes so make sure to choose ground flaxseed or chia as you fat source in every meal.
- Iron and Calcium. Vegans struggle to get enough iron and calcium so please choose spinach as your superfood in every meal.
Sixpack Abs
The majority of vegans will have to cut at some point. The goal on many peoples minds with this cut is to achieve sixpack abs. With the free
CustomMealPlanner there is no guesswork involved, select a 25% caloric reduction and you will lose fat at the optimum rate!
Special Nutritional Concerns For Vegans
Because vegan bodybuilders have to work very hard nutritionally to get enough protein without blowing their caloric budget, it can be even more difficult for them to get all the micronutrients they need. Although I am not a person who ever recommends supplements, for vegans it is definitely something to consider if you are not able to get them from plant sources.
There are some vital micronutrients that are plentiful in animal products and much harder to find in plant products. Vegans need to pay particular attention to vitamins D and B-12, calcium, omega-3 fatty acids, as well as zinc and iron. If they are not present in the meals being eaten then appropriate supplements should be consumed.
It is also very important to point out here that your physician is a vital part of your bodybuilding team when you are a vegan. Getting yearly blood work is probably a very good idea to make sure that you do not have any nutritional deficiencies which could cause problems.
Its totally free, so what's the catch?
Unlike my previous version of custommealplanner, this one is 100% free because I wanted to keep it simple for both you and me. You have dozens of passwords and subscriptions, the last thing you need is one more recurring charge. I retired 25 years ago and the last thing I want to do in my retirement is process a credit card refund for $2.99 because someone doesnt find my meals tasty. Just bookmark this page and come back when you want to make another meal plan, easy peasy lemon squeezy. Note that although this website is free there are ads and a donate button to cover the hosting costs and chatGPT recipe requests. If donations and ads dont cover my hosting costs I will have to remove the chatGPT recipe generation.
Why Scooby's Custom Meal Planner is best for athletes/bodybuilders
CustomMealPlanner was written by athletes, for athletes. Competing bodybuilders, triathletes, runners, and men's physique competitors. We provide the optimal nutrition for you no matter how active you are or what your goal is. We take the guesswork out of both bulking and cutting. The last thing you want to have to do as a powerlifter or bodybuilder is to do a panic starvation diet at the last minute to make your weight class because you will lose all kinds of muscle. With the bodyfat charts provided with every meal plan you can see exactly when you will achieve your target bodyfat and get sixpack abs.
Not for average people
For 90% of people, this is not the best meal planner for you. If you just want tasty meals that let you lose a few pounds then you will be frustrated by the lack of ingredient choices here so consider using myfitnesspal, noom, or one of the dozens of meal planners that will let you eat anything you want and just tally the macros. This meal planner is for people who have athletic performance as a top tier goal so I only include foods that are appropriate for them.
Known Issues/Bugs
If you notice a bug, PLEASE report it! I read all the comments on Instagram, Facebook, and YouTube so if you report it, I will fix it.
