For years, the conventional belief in athletic training programs was that consuming meat was the only way to build muscle. However, with a bit of meal planning, there are plenty of ways to hit all your nutrition goals on a vegan or vegetarian diet.
Introduction
If you follow a vegetarian diet and frequent the weights room in your gym, you’ve probably been asked the same question repeatedly: “How do you get your protein?” While lean meats and fish are great sources of protein, it’s a myth that all vegetarians are deficient in this essential macronutrient.
The Importance of Protein for Muscle Growth
Protein is critical for building muscle, but that’s not its only function. Proteins are the chemical building blocks of bone, cartilage, and organs. They also drive metabolic reactions, maintain pH and fluid balance, and play an important role in our immune function and hormone health.
How Much Protein Do You Need?
Protein requirements vary, but the general rule of thumb is that to achieve growth when training, protein intake needs to be 1.4-2.2g protein per kilo of bodyweight, depending also on existing muscle mass, gender, and type of training. For someone weighing 80kg, muscle growth would be optimized by aiming for around 112-176g protein a day.
You should also aim to incorporate different sources of protein into your diet. Variety is key here, to ensure that the full range of amino acids are eaten, allowing the body to combine the eight essential amino acids into the remaining 14.
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Understanding Amino Acids
Amino acids make up the protein that our bodies need. Meat, eggs, and dairy foods are typically the most coveted protein sources because they contain all nine essential amino acids in the ratios that humans require. Most sources of plant-based protein are lacking in at least one of the nine essential amino acids. Soy and quinoa are two exceptions. Vegetarian athletes should include a quality source of protein with meals and snacks.
Plant-Based Protein Sources
With a bit of meal planning, there are plenty of ways to hit all your nutrition goals on a vegan or vegetarian diet. It can be achieved quite easily, in a way that doesn’t mean you are tied to the kitchen prepping every meal, but instead enjoying easily available ready meals and snacks that deliver protein, flavor, and convenience as well as food made at home. Plus, most plant-based sources of protein will also help you get more fiber, phytonutrients, and complex carbs into your diet.
Well-planned vegetarian diets that meet energy needs and contain a variety of plant-based protein foods, such as soy products, beans, lentils, grains, nuts, and seeds, can provide adequate protein for athletes without the use of special foods or supplements. Athletes need to eat an appropriate amount of calories and a variety of protein foods throughout the day in order to meet their protein needs.
High-Protein Vegetarian Foods
Here are some vegetarian targets of protein, including:
- Eggs
- Tofu
- Beans and lentils
- Vegetables like sweet potatoes, broccoli, spinach, and asparagus
- Greek yogurt
- Cottage cheese
- Cheese
- Hummus
- Nut butter
- Fish and shrimp (for pescatarians)
Macronutrients for Bulking
Bulking requires a calorie surplus, meaning you consume more calories than you expend in a day. Regardless of your fitness goals, a well-rounded diet of healthy meals supports muscle repair and growth, provides energy, and promotes overall wellness. Aim for a diet that’s rich in:
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- Whole fruits and vegetables
- Complex carbs
- Lean proteins
- Whole grains
- Fatty acids
- Oils
- Low-fat or fat-free dairy
If you have specific goals like building muscle mass or losing weight (hello, low-calorie vegetarian recipes), tracking your macronutrients can help you achieve them quicker. Macronutrients, or macros, are three major targets of nutrients that your body needs for energy. Counting macros means monitoring the types and amount of fats, protein, and carbohydrates you’re consuming to fuel your body.
Carbohydrates
Carbohydrates are the body’s main target of energy, and they include sugar, starch, and fiber. Despite what low-carb meal plans and diets may promise, carbs are an essential part of healthy meals.
Protein
Protein is made up of amino acids, which are essential for your body to function properly. Eating a diet that’s rich in protein speeds up muscle recovery, helps build muscle mass, and helps you maintain a healthy weight.
Fats
Fats support cell function, help regulate hormones, and help our bodies absorb nutrients. A diet that’s rich in healthy fats may include:
- Olive oil and coconut oil
- Avocado
- Olives
- Nuts
- Butter/ghee
- Fish oil
Vegetarian Meal Prep for Bulking
Vegetarian meal prep can help you achieve muscle bulk without loading up on canned tuna and chicken breast. Not only does it save time and money, but it can help you achieve your fitness goals faster.
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High-Protein Vegetarian Meal Ideas
Here are some high-protein vegetarian meals that can be easily prepped for the whole week to take the guesswork and planning out of your bulk.
- Breakfast: Protein-Packed Banana Bread in a Mug
- Lunch: Build-Your-Own Grain Bowl
- Snack: Roasted Pizza Zucchini Boats
- Dinner: 5-Ingredient BBQ Black Bean Burgers
Sample Five-Day High-Protein Vegetarian Meal Plan (Approximately 175g Protein/Day)
Monday
- Breakfast: BOL Hazelnut Latte Power Shake, or a homemade protein shake made with vegan protein powder
- Snack: Two plums with a palmful of almonds
- Lunch: Chickpea and vegetable curry with quinoa
- Snack: Two oatcakes with hummus
- Dinner: Grilled tempeh with roasted sweet potatoes and broccoli and topped with pumpkin seeds
Tuesday
- Breakfast: Coconut yogurt, blueberries, and toasted, flaked almonds
- Snack: Edamame beans
- Lunch: Mixed bean salad with quinoa, avocado, and a tahini lemon dressing
- Snack: Carrot sticks with hummus
- Dinner: Black bean and vegetable enchiladas with a side of brown rice
Wednesday
- Breakfast: Porridge oats with raisins and a tablespoon of crunchy almond butter stirred in
- Snack: Rice cake with smashed avocado and chili flakes
- Lunch: BOL Red Pepper, Tomato, and Lentil Power Soup
- Snack: Oatcakes with hummus
- Dinner: Stir-fried tofu with vegetables and wholewheat noodles
Thursday
- Breakfast: Vanilla Oat and Almond BOL Power Shake
- Snack: Rye cracker with butter bean mash spread
- Lunch: Lentil soup with wholegrain bread
- Snack: Banana and cupped palmful of walnuts
- Dinner: Grilled seitan skewers with quinoa and roasted vegetables
Friday
- Breakfast: Soy yogurt, almond butter, and mixed berries
- Snack: Chia seed pudding
- Lunch: BOL Indian Black Daal
- Snack: Protein energy balls
- Dinner: Baked tofu with stir-fried vegetables and brown rice
Tips for Vegetarian Meal Prepping
Use these tips to make vegetarian meal prep a breeze:
- Create a meal plan and a grocery list: Creating a meal plan helps you choose healthy recipes ahead of time and makes it easier to make your grocery list (and keep track of your macros).
- Plan when you’ll shop and when you’ll cook: Consider when you’ll have the energy and space in your schedule to shop and cook your vegetarian meals.
- Consider eating the same meal more than once: Opt for healthy recipes that freeze easily or refrigerate well.
The Benefits of Plant-Based Diets
While a plant-based diet might take a little more planning - at least at first - there are numerous benefits to consuming less (or no) meat. At the top of the list are benefits to your personal health. Eating plant-based has beneficial effects on heart health because plant-based foods are low in saturated fat and high in unsaturated fat. Replacing saturated fat with unsaturated fat is one of the most effective ways to lower cholesterol levels. Increasing plant foods also increases the amount of antioxidants we consume, which help fight off inflammation and decrease risk for numerous diseases like certain cancers and cardiovascular disease.
Addressing Potential Nutrient Deficiencies
If you are completely cutting out animal products, stay mindful of nutrients like vitamin B12, iron, zinc, calcium, selenium, and omega-3 fatty acids in your diet by consuming good plant-based sources of these foods, or even supplementing. Vitamin B12 is a nutrient that is necessary to supplement for [people] on a completely plant-based diet.
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