Vegan Weight Gain: A Comprehensive Vegan Meal Plan and Workout Guide with Pro Tips for Gaining Strength and Building Muscle
Here’s a 7-day Vegan Muscle Boosting Meal Plan
Attention all pro bodybuilders! Are you ready to challenge yourself and explore the power of a plant-based diet for muscle building? With the right approach and a commitment to your goals, a vegan diet can provide all the nutrients you need to fuel your muscle-gaining efforts. Say goodbye to the common misconceptions and embrace a new, sustainable way to achieve your dream physique. Whether you’re a seasoned pro or just starting out, these 10 pro tips will help you maximize your vegan muscle gain efforts and give you the edge you need to reach new levels of strength and performance. So buckle up, and let’s get ready to unleash your full potential with a vegan weight gain diet!
For the middle-aged man with an average body size looking to double up on muscle:
Vegan Weight Gain Tips
Day 1:
Breakfast: Oatmeal made with almond milk (1 cup), mixed nuts (30g), dried fruit (30g), and cinnamon
Snack: Rice cakes (2) with nut butter (15g) and a banana (1)
Lunch: Grilled vegetable and tofu skewers (100g tofu, 200g mixed veggies) with quinoa (1 cup)
Snack: High-protein smoothie made with plant-based protein powder (30g), frozen berries (1 cup), and almond milk (1 cup)
Dinner: Lentil and vegetable stew (1 cup) with whole-grain bread (2 slices)
Day 2:
Breakfast: Tofu scramble (100g) with veggies (1 cup) and whole grain toast (2 slices)
Snack: Apple slices (1) with almond butter (15g)
Lunch: Grilled portobello mushrooms (2) with roasted sweet potatoes (1) and steamed greens (1 cup)
Snack: Vegan protein bar (1)
Dinner: Chickpea and vegetable curry (1 cup) with brown rice (1 cup)
Day 3:
Breakfast: Peanut butter (30g) and banana (1) smoothie with added chia seeds (15g)
Snack: Baked sweet potato (1) with black beans (1/2 cup) and salsa (1/4 cup)
Lunch: Grilled tempeh (100g) with roasted vegetables (1 cup) and quinoa (1 cup)
Snack: Carrots (2) and hummus (2 tablespoons)
Dinner: Veggie burger with a whole grain bun (
and roasted vegetables (1 cup)
Day 4:
Breakfast: Whole grain waffles (2) with mixed berries (1 cup) and almond butter (15g)
Snack: Edamame (1/2 cup)
Lunch: Grilled tofu (100g) with mixed vegetables (1 cup) and brown rice (1 cup)
Snack: Vegan protein shake (30g protein powder)
Dinner: Vegetable stir-fry (1 cup) with tofu (100g) and brown rice (1 cup)
Day 5:
Breakfast: Veggie omelette with whole grain toast (2 slices)
Snack: Avocado toast (2 slices) with cherry tomatoes (1/2 cup)
Lunch: Grilled eggplant (1) and zucchini (1) with quinoa (1 cup) and tahini dressing (2 tablespoons)
Snack: Roasted chickpeas (1/2 cup)
Dinner: Whole grain pasta (1 cup) with marinara sauce (1 cup) and grilled vegetables (1 cup)
Day 6:
Breakfast: Vegan protein pancakes (2) with mixed berries (1 cup) and almond butter (15g)
Snack: Rice crackers (10) with guacamole (2 tablespoons)
Lunch: Grilled portobello mushrooms (2) with roasted sweet potatoes (1) and steamed greens (1 cup)
Snack: Apple slices (1) with peanut butter (15g)
Dinner: Quinoa and black bean salad (1 cup) with mixed veggies (1 cup) and avocado (1/2)
Day 7:
Breakfast: Vegan protein smoothie (30g protein powder) with mixed berries (1 cup) and almond milk (1 cup)
Snack: Carrots (2) and hummus (2 tablespoons)
Lunch: Grilled tofu (100g) with mixed veggies (1 cup) and brown rice (1 cup)
Snack: Rice cakes (2) with avocado (1/2) and salsa (1/4 cup)
Dinner: Baked sweet potato (1) with black beans (1/2 cup) and steamed greens (1 cup)
Note: This meal plan provides approximately 2500-3000 calories and should meet the nutritional requirements for weight gain for a middle-aged man. However, individual calorie and nutrient needs may vary based on age, sex, weight, and activity level. It is recommended to consult a licensed dietitian for personalized nutrition advice.
A Vegan workout schedule for a middle-aged man looking to double their weight could look like this:
Many people believe that a plant-based diet is incompatible with building muscle, but with the right approach, it is definitely possible to achieve your fitness goals on a vegan diet. Whether you’re just starting out on your fitness journey or looking to take your gains to the next level, these 10 pro tips will help you maximize your muscle-building efforts and achieve the results you’re looking for. So let’s get started on your journey to a stronger, healthier you!
Day 1:
Warm-up: 10-15 minutes of light cardio (e.g. jogging, cycling, etc.)
Strength training: Upper body
Bench press (3 sets of 8-12 reps)
Bicep curls (3 sets of 8-12 reps)
Tricep extensions (3 sets of 8-12 reps)
Pull-ups (3 sets of 8-12 reps)
Cool down: 5-10 minutes of stretching
Day 2:
Warm-up: 10-15 minutes of light cardio (e.g. jogging, cycling, etc.)
Strength training: Lower body
Squats (3 sets of 8-12 reps)
Deadlifts (3 sets of 8-12 reps)
Lunges (3 sets of 8-12 reps)
Calf raises (3 sets of 8-12 reps)
Cool down: 5-10 minutes of stretching
Day 3: Rest day
Day 4:
Warm-up: 10-15 minutes of light cardio (e.g. jogging, cycling, etc.)
Strength training: Full body
Overhead press (3 sets of 8-12 reps)
Barbell rows (3 sets of 8-12 reps)
Box jumps (3 sets of 8-12 reps)
Leg press (3 sets of 8-12 reps)
Cool down: 5-10 minutes of stretching
Days 5-7: Repeat Days 1-4
Note: It’s important to gradually increase the weight and difficulty of the exercises as the body adapts to the stimulus. Also, it’s essential to include proper form and technique to avoid injury.
It’s recommended to consult a certified personal trainer to tailor the workout program to meet individual needs and goals. Additionally, it’s crucial to maintain a balanced diet and adequate caloric intake to support muscle growth and weight gain.
10 Pro Tips for Maximizing Your Vegan Muscle Gain Efforts!
Prioritize calorie-dense foods:
Focus on eating foods that are high in calories, such as nuts, seeds, avocado, dried fruit, and whole grains.
Incorporate healthy fats:
Healthy fats are an essential component of a vegan weight gain diet. Include foods like olive oil, avocado, nuts, and seeds.
Eat frequently:
Eating smaller, more frequent meals throughout the day can help increase calorie intake.
Use calorie-dense condiments:
Add calorie-dense condiments like nut butters, tahini, and avocado to meals.
Don’t fear carbohydrates:
Whole grain carbohydrates are an essential component of a weight gain diet and can provide a slow-release of energy.
Incorporate plant-based protein powders:
Vegan protein powders, such as pea protein, can be added to smoothies or baked goods for an extra boost of protein.
Drink calorie-rich beverages:
Calorie-rich beverages like almond milk, coconut milk, and smoothies can help increase calorie intake.
Snack on high-calorie, nutrient-dense foods:
Snacking on high-calorie, nutrient-dense foods like dried fruit, nuts, and seeds can help increase calorie intake.
Experiment with cooking methods:
Try different cooking methods like roasting, baking, or grilling to add extra flavor to meals.
Vegan Weight Gain Tips smart food choices:
Choose nutrient-dense foods like whole grains, legumes, and nuts over processed and junk foods. This will ensure that you are getting a balance of essential vitamins, minerals
There’s always lots more to learn
If you would like to explore more detail then you are in luck! There are several medical journals that have published articles on the topic of vegan weight gain and related topics, including:
- The American Journal of Clinical Nutrition: This journal has published several studies on the effects of a vegan diet on weight and overall health.
- The Journal of the Academy of Nutrition and Dietetics: This journal has also published numerous articles on the health benefits of a vegan diet, including its effects on weight management.
- The British Journal of Nutrition: This journal has published several studies on the role of plant-based diets in promoting weight loss and improving overall health.
- Nutrition Reviews: This journal has published articles on the impact of a vegan diet on weight, body composition, and overall health.
- The Journal of Sports Nutrition and Exercise Metabolism: This journal has published several articles on the use of plant-based diets for sports performance and recovery, including their effects on muscle gain and weight management.
- The Journal of Geriatric Cardiology: This journal has published articles on the role of plant-based diets in promoting healthy aging, including their effects on weight and overall health.
These are just a few of the many medical journals that have published articles on vegan weight gain and related topics. Good luck!
