Transform Your Body: Ultimate Vegetarian Diet Plan to Lose Fat and Build Muscle Fast!

For vegetarians who frequent the gym, a common question arises: "How do you get your protein?" While lean meats and fish are often considered primary protein sources, it's a misconception that vegetarians are inherently deficient in this crucial macronutrient. With careful meal planning, a vegetarian diet can effectively support both fat loss and muscle gain.

Understanding Protein Needs for Muscle Growth

To optimize muscle growth while training, protein intake should range from 1.4 to 2.2 grams per kilogram of body weight, depending on factors like existing muscle mass, gender, and training type. For example, an 80kg individual could aim for approximately 112-176g of protein daily. Incorporating diverse protein sources is crucial to ensure intake of the full range of amino acids, which allows the body to combine the eight essential amino acids into the remaining 14.

Vegetarian Diet Basics

Vegetarian diets exclude meat, fish, and poultry, focusing instead on fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in fiber, micronutrients, and beneficial plant compounds, and tend to be lower in calories, fat, and protein than animal foods.

The main types of vegetarian diets are:

Lacto-ovo-vegetarian: allows eggs and dairy but excludes meat, fish, and poultry
Lacto-vegetarian: allows dairy but excludes eggs, meat, fish, and poultry
Ovo-vegetarian: allows eggs but excludes dairy, meat, fish, and poultry
Vegan: excludes all animal products, including honey, dairy, and eggs

Other plant-based eating patterns include the flexitarian (which includes some animal foods but is mostly vegetarian) and pescatarian (which includes fish but not meat) diets.

Bulking on a Vegetarian Diet

Bulking is the process of consuming extra calories for a period of time to support muscle growth. Some of the most common reasons for bulking include:

More muscle mass
Enhanced strength
Increased bone density
Enhanced quality of life and aging
Improved metabolism

For some, bulking is about simply getting stronger and making everyday activities easier; for others, it’s about creating that “buff” look. Whatever your reason for bulking, there are a few key factors that support muscle growth.

Key Factors for Muscle Growth

Exercise: In order to bulk, your calorie surplus needs to be accompanied by a regular strength training routine and clear goals.
Rest and recovery: Rest and recovery are essential to any workout routine, especially if your goal is muscle growth. Recovery gives your muscles time to repair and grow - not to mention overtraining can lead to injury and slow down your progress. Consider incorporating one day of active recovery into your weekly schedule, including low-impact activities like going for a walk, dynamic stretching, light cardio, restorative yoga, swimming, kayaking, climbing, or hiking.
Diet: 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 whole fruits and vegetables, complex carbs, lean proteins, whole grains, fatty acids, oils, and 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.

Tracking Macronutrients for Bulking

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.

Carbs: 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, and fish oil.

The numbers will vary from person to person, but bulking requires consuming more calories than your body needs over a period of time. In general, you should aim to consume 10%-20% more calories than your daily maintenance needs, or your total daily energy expenditure (TDEE). You can calculate your TDEE with a simple formula: base metabolic rate (BMR) x activity level = TDEE. To build muscle mass, aim to consume more calories than your TDEE. You may want to set a calorie goal of your current body weight in pounds times 16 to 20. For example: 150 pounds x 18 = 2,700 calories.

Read also: Healthy Vegetarian Eating

Once you’ve calculated your daily caloric needs, you can determine your macronutrient needs, or your macro split - the amount of calories in protein, carbs, and fats you’ll consume. Let’s start with protein. For bulking on a vegetarian diet, aim for 0.7 to 1 gram of protein per pound of body weight or more, through protein-dense, plant-based options including tempeh, tofu, seitan, beans, lentils, chickpeas, and plant-based protein powders. Then, calculate your fat percentage. A baseline between 0.25 grams to 0.5 grams of fat per pound of body weight is a great place to start.

Once you’ve set your protein and fat goals, the remaining calories should be filled in with carbohydrates.

Protein and carbohydrates provide 4 calories per gram, while fats provide 9 calories per gram. Use these numbers to calculate the total number of calories of each macronutrient you should consume. Let’s look at an example of a 150-pound person with a muscle gain goal.

Step 1: Set calorie goals: 150 lbs x 18 = 2,700 calories
Step 2: Set protein goals: 150 lbs x 1 = 150g protein
Step 3: Set fat goals: 150 lbs x 0.5 = 75g fat
Step 4: Set your carb goals: 2,700 calories - (600 calories from protein + 675 calories from fat) = 1,425 calories from carbohydrates = ~356g of carbohydrates

To gain muscle, the person’s daily nutrition goals are: 2,700 calories, 150 grams of protein, 75 grams of fat, and 356 grams of carbohydrates.

Remember that macros are just a guideline and it’s okay if you don’t hit your exact nutritional goals every day. For personalized advice, seek the guidance of a registered dietitian or nutritionist.

High-Protein Vegetarian Food Choices

When you’re bulking, most of your calories should come from carbohydrates and protein. Despite popular belief, protein doesn’t just come from meat - and you can achieve a bulk on a vegetarian diet. There are plenty of 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)

Sample Vegetarian Meal Plan for Muscle Gain

Here's a sample five-day vegetarian meal plan providing approximately 175g of protein per day, featuring meals that are easy to make at home:

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

Vegetarian Recipes for Meal Prep

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.

Protein-Packed Banana Bread in a Mug: Mix your dry ingredients in a jar ahead of time and store them in a cool, dry place. In the morning, add a banana and a splash of maple syrup then pop it in the microwave for an easy, nutritious meal that’s ready in minutes.
Build-Your-Own Grain Bowl: Prep your ingredients - a base, a protein, a veggie, a sauce, and toppings - ahead of time and store them in the fridge for up to 5 days. Reheat and serve your bowls for an easy, nutritious lunch or dinner.
Roasted Pizza Zucchini Boats: Chop your ingredients ahead of time and store them in the fridge for up to 5 days for an easy, nutritious meal that’s ready in minutes. Just skip the pepperoni and reduce the amount of cheese to make it macro-friendly.
5-Ingredient BBQ Black Bean Burgers: Add it to your weekly vegetarian meal prep plan for a no-fuss dinner option that supports your macro goals.

High-Protein, Low-Carb Vegetarian Meals

While high-protein meals will help make up a bit of the calories you need to gain weight, opting for high-protein, low-carb vegetarian meals will make it difficult to achieve a calorie surplus, which could slow down the weight gain progress. It’s hard to achieve a bulk in a calorie deficit. Carbs are a primary fuel target for weight gain and mass building - and your body needs energy to support your hard work in the gym. Balanced, plant-based options like cruciferous vegetables (think cauliflower and broccoli), beans, and whole grains are rich in protein and carbs and make up a well-balanced vegetarian diet.

Avoiding Common Pitfalls on a Vegetarian Diet

While vegetarianism may seem like an effective way to shed excess weight, several factors may prevent this from happening.

Eating Large Portions and Not Enough Protein

Eating more calories than you need can result in weight gain. Even if you’re filling up on nutritious foods on a vegetarian diet, you may be helping yourself to larger portions than necessary. This is especially common if you skimp on protein intake. Protein can increase fullness by decreasing levels of ghrelin, a hormone that regulates hunger, which may in turn lower your overall calorie intake and boost weight loss. If you don’t eat enough protein, you might eat more food to feel full - hindering your weight loss efforts.

Eating Too Many Refined Carbs

Foods that are high in refined carbs, such as bread, pizza, and pasta, can be easy to overeat on a vegetarian diet. They’re widely available and may sometimes be the only vegetarian options at restaurants or gatherings. Foods rich in refined carbs tend to lack fiber and do not curb hunger as much as whole-grain, complex carbs. As a result, they can load you down with excess calories.

Overdoing Calorie-Rich Foods

When transitioning to a vegetarian diet, you might substantially increase your intake of high-fat plant foods. Vegetarian meals often incorporate nuts, seeds, nut butters, avocados, or coconut. While these foods are incredibly nutritious and filling, they also provide 9 calories per gram - compared with 4 calories per gram of proteins and carbs. What’s more, many people eat more than the recommended serving size of nut butters and other healthy fats.

Focusing on Highly Processed Vegetarian Foods

If you’re relying on too many processed foods as part of a vegetarian diet, you may have a hard time losing weight. Countless products are technically vegetarian but still harbor unnecessary additives and other unhealthy ingredients. Examples include veggie burgers, meat substitutes, freezer meals, baked goods, packaged desserts, and vegan cheese. These foods are often packed not only with sodium, highly processed compounds, chemical preservatives, and coloring agents but also calories and added sugars. As a result, they may contribute to weight gain when eaten in excess.

Strategies to Promote Weight Loss on a Vegetarian Diet

Several strategies can help promote weight loss on a vegetarian diet, including:

Filling half of your plate with non-starchy vegetables.
Incorporating protein at every meal and snack.
Opting for complex carbs.
Watching your portions of high-calorie foods.
Eating mostly whole foods.
Limiting highly processed foods.

Key Nutrients for Vegetarians

To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods. These include whole fruits and vegetables and whole grains. At the same time, cut back on less healthy choices. These include sugar-sweetened beverages, fruit juices and refined grains. Keep in mind that the more foods you cut out of your diet, the harder it can be to get all the nutrients you need.

Calcium: Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. Dark green vegetables are good plant sources if you eat enough of them. Examples include turnip and collard greens, kale and broccoli. Other options include calcium-enriched and fortified products.
Vitamin D: Vitamin D also plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. People who don't eat enough fortified foods and have limited sun exposure may want to talk with a health care provider about vitamin D supplements.
Vitamin B-12: Vitamin B-12 is necessary to produce red blood cells and prevent anemia. Anemia a condition in which the body doesn't have enough healthy red blood cells to carry oxygen to all parts of the body. Vitamin B-12 is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate that can mask vitamin B-12 deficiency.
Protein: Protein helps keep skin, bones, muscles and organs healthy. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. Eating a variety of plant-based foods throughout the day also can provide enough protein.
Omega-3 fatty acids: Omega-3 fatty acids are found in fish, canola oil, soy oil, walnuts, ground flaxseed and soybeans. Vegetarian diets that do not include fish may be low in two types of omega-3 fatty acids called DHA and EPA. Some evidence suggests that taking in EPA and DHA omega-3 fatty acids may lower the risk for heart disease. Also, these two omega-3s may be important during pregnancy for fetal development.
Iron: Iron is important to red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are sources of iron. But the body doesn't absorb iron from plant sources as easily as animal sources. So the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron from plants, eat foods rich in vitamin C at the same time as you're eating iron-containing foods.
Zinc: Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Fish, including crab and shrimp, are sources of zinc for pescatarians. Cheese and yogurt are sources of zinc if you eat dairy products. Plant sources include whole grains, soy products, lentils, beans, nuts and wheat germ. Zinc helps the body make proteins and grow cells.
Iodine: Thyroid hormones are made partly of iodine. Thyroid hormones help control the body's metabolism and play an important role in muscle growth. Iodine can easily be added to food by using iodized salt. Seafood and dairy also are sources of iodine. People who do not eat seafood or dairy may be at risk of iodine deficiency if they do not use iodized salt.

Should vegetarians take vitamins?

Although vegetarian meals can fulfill daily nutrient requirements, people eating a plant-based diet may need to monitor levels of specific vitamins and nutrients. Vitamins can enhance a healthy lifestyle and support metabolic processes, but they can’t replace proper nutrition and exercise. Vitamins and supplements are often designed to fill in nutritional gaps - like dietary restrictions, insufficient intake of nutrients, and intense physical activity or medical conditions - but it’s best to consult with a healthcare professional before taking any vitamins to supplement a diet that consists of vegetarian meals.

The Benefits of Vegetarian Meal Prep

Meal prepping makes eating healthier and meeting your nutritional goals easier, especially when you’re bulking and have specific dietary needs. Here are some of the reasons we love vegetarian meal prep:

Meal prep helps you control your portion sizes and better gauge your intake of protein, carbs, and fats.
Meal prep saves time and you won’t have to do the dishes every night after dinner.
Meal prep helps you save money; you’ll spend less at the grocery store when you have a specific plan, and you’ll be less likely to order in.
Meal prep helps you make healthier choices. When you’ve already got healthy vegetarian meals ready to eat in the fridge, you’ll be less likely to choose less wholesome options for breakfast, lunch, or dinner.

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 - whether it’s weekly or monthly - helps you choose healthy recipes ahead of time and makes it easier to make your grocery list (and keep track of your macros). When you head to the store, stick to your list. You’ll save time and money, and you’ll be less likely to reach for items that aren’t in your meal plan. Pro tip: Buy ingredients that can be used in multiple recipes to save money.
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. By setting aside time to meal prep, you’ll be more likely to finish the task.
Consider eating the same meal more than once. Opt for healthy recipes that freeze easily or refrigerate well. Eating the same meal for lunch during the week or repeating dinners saves on prep time, cooking, and dishes - and it means less planning for you.

Pro tip: If preparing healthy recipes in bulk isn’t realistic for you, trying prepping ingredients, not meals. Keep items like chopped veggies and fruit in your fridge for easy and fast cooking.

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