Full Day of Eating - Vegan Plant Based Bulking

  A typical variety of meals that I eat on a daily basis while plant based bulking.

A typical variety of meals that I eat on a daily basis while plant based bulking.

EAT TO GROW

FULL DAY OF EATING WHILE BODYBUILDING ON A VEGAN / PLANT BASED DIET - WITH RECIPES

Before I started bulking, I really didn't understand how much whole food needs to be consumed to put on significant muscle mass. When I started my first bulk, I was excited to say the least. More food! More eating! What's not to love? Well, almost a year of bulking later... I see things from a different perspective. It's not that I don't view eating as positive or that I don't enjoy it, it just needs to be stated that it is work. Eating like this takes effort. There is food prep, dishes to do, meal timing, and of course the actual act of eating the food. Putting on lean muscle mass at a healthy but still fast pace takes planning. I find "Full Day of Eating" videos and articles helpful, especially for beginners to bulking, because they show a snapshot of what a full day is really going to be like. 

This post shows a typical day of eating for me on my current bulking diet. My current diet is plant based and vegan. No meat and no dairy. My meal plan and macros are based off my goals of putting on 1-1.5 pounds a week of mass (mostly lean mass but fat is inevitable). These calculations are based on weekly weigh ins and my macros are adjusted according to the weight I'm gaining. I usually only ramp up my calories by about 50-100 a week depending on how I'm gaining. My stats for this meal plan are below...

  Physique 3/20/2018

Physique 3/20/2018

STATS FOR MY FIRST 12 WEEK BULK OF 2018

1/20/2018 - 4/7/2018

  • Height: 5' 7"

  • Starting Weight: 157 lbs

  • Goal Weight: 170 lbs

  • Daily Caloric Intake: 2,250 - 2,850

  • Macro Split: 24% P 53% C 23% F (varies)

  • Time Lifting: 6+ Hours a Week

  • Cardio: 15-20min x 3-5 week

  • Body Fat: 15-17%

For my workouts, click here.

To see what I was able to accomplish in one year of bulking and bodybuilding training, click here.


River-Runs-Wild-Blog-Recipes-Health-Bodybuilding-Food-Vegan-Plant-Based-Nutrition-Coffee-Mushroom-Wellness-Supercharge-Chaga-Lions-Mane-Cordyceps.jpeg

MEAL 1

Supercharged Coffee

INGREDIENTS

  • 1/2 Tbsp Raw Honey*

  • 1 Tsp MCT Oil

  • 1/2 Tsp Ashwagandha Powder

  • 1/2 Tsp Reishi, Chaga, or Lion's Mane Mushroom Powder

  • 1/4 Cup Unsweetened Soymilk

  • 16 Oz Fresh Brewed Coffee

MACROS

P: 2, C: 10, F: 5, kCal: 90

HOW TO MAKE

To view the full article on this coffee, click here.

*Note: Honey isn't considered Vegan but many plant based eaters include it.


MEAL 2

Bulking Oats with Vegan Protein Shake

INGREDIENTS

  • 3/4 Cup Quick Cook Oats

  • 1/2 Cup Sliced Fresh Banana

  • 1/4 Cup Pitted Dates Chopped

  • 3 Tbsp PB2 Peanut Powder with Premium Chocolate

  • 1 Tbsp Dark Chocolate Chips

  • 1 Tbsp Hulled Hemp Hearts

  • 1 Tbsp Chia Seeds

  • 1 Tbsp Cacao

  • 1 Tsp Maca Powder

  • 1 Tsp Acai Powder

  • Pinch of Pink Salt

  • Pinch of Cinnamon

  • 10 Oz. Water

  • 1 Serving Vegan Protein Powder (KOS Brand)

  • 1 Scoop Glutamine (Kaged Muscle Brand)

MACROS

P: 47, C: 125, F: 23, kCal: 855

River-Runs-Wild-Blog-Recipes-Health-Bodybuilding-Food-Vegan-Plant-Based-Nutrition-Bulking-Oatmeal

HOW TO MAKE

  1. Place oats and 1.5 cups water into a small saucepan. Bring to a low boil.

  2. Add in the chopped banana, dates, cacao powder, maca powder, chia seeds, salt, and cinnamon. Stir and cover while it simmers on low heat for about 5min.

  3. Stir the powdered peanut butter with water until it forms a medium thick paste.

  4. Shake up water, protein powder, and Glutamine in a shaker.

  5. To plate... Place the oatmeal in a bowl and top with açaí powder, chocolate chips, and peanut butter.


River-Runs-Wild-Blog-Recipes-Health-Bodybuilding-Food-Vegan-Plant-Based-Nutrition-Bulking-Protein-Bowl

MEAL 3

Protein and Veggie Bowl

INGREDIENTS

  • 3/4 Cup Jasmine Rice (made ahead of time)

  • 1 Serving Morningstar Chicken Strips (vegan)

  • 4.5 Oz. Firm Tofu

  • 2 Cups Broccoli

  • 1/3 Cup Chopped Bell Pepper

  • 1/2 Cup Edamame (frozen, out of the shell)

  • 1 Tsp Bragg's Liquid Aminos

MACROS

P: 52, C: 65, F: 14, kCal: 600

HOW TO MAKE

  1. Heat a skillet on medium high. Once hot, spray with cooking spray.

  2. Cut the tofu into rectangles and place in the pan, large side down.

  3. Place the Chicken Strips in the pan.

  4. Cut the broccoli into florets and chop up the pepper. Add these to the pan, over the strips.

  5. Add the Edamame into the pan.

  6. Sprinkle some salt and all purpose seasoning over everything.

  7. Flip the tofu to brown on both sides. Stir the other ingredients around.

  8. Add a little water once everything is brown to gently steam the veggies.

  9. Lastly, add in the pre-cooked Jasmine rice and put a little more water in to steam that.

  10. Add Liquid Aminos to taste and serve with some wasabi sauce.


River-Runs-Wild-Blog-Recipes-Health-Bodybuilding-Food-Vegan-Plant-Based-Nutrition-Bulking-Fruit-Vitamins

MEAL 4

Fresh Fruit

INGREDIENTS

  • 1 - 2 Cups Chopped Fresh Fruit (Pineapple, Orange, Pear, Apple, Grapes, etc)

*Nutrition below will be for 2 Cups of chopped fresh Pineapple.

MACROS

P: 2, C: 44, F: 0.5, kCal: 165


MEAL 5

Preworkout Drink

INGREDIENTS

  • 1/2 Cup Fresh Squeezed Orange Juice

  • 1 Scoop Glutamine (Kaged Muscle Brand)

  • 1.5 Scoop Creatine HCl (Kaged Muscle Brand)

  • 8 Oz. Water

MACROS

P: 1, C: 15, F: 0, kCal: 65

River-Runs-Wild-Blog-Recipes-Health-Bodybuilding-Food-Vegan-Plant-Based-Nutrition-Bulking-Fruit-Vitamins-Preworkout-Glutamine-Creatine

River-Runs-Wild-Blog-Recipes-Health-Bodybuilding-Food-Vegan-Plant-Based-Nutrition-Bulking-Protein-Shake-Powder

MEAL 6

Postworkout Shake

INGREDIENTS

  • 10 Oz. Water

  • 1 Serving Vegan Protein

  • 1 Tbsp Cacao Powder

  • 1 Scoop Glutamine (Kaged Muscle Brand)

*I rotate between this KOS brand and Vega "Protein and Greens". Both these vegan protein supplements have added vitamins, good macro ratios, and are decently priced. I prefer the taste of the KOS.

MACROS

P: 21, C: 9, F: 2.5, kCal: 140


River-Runs-Wild-Blog-Recipes-Health-Bodybuilding-Food-Vegan-Plant-Based-Nutrition-Bulking-Noodle-Bowl

MEAL 7

Whole Grain Noodle Bowl

INGREDIENTS

  • 1 1/2 Cup Whole Grain Rotini (uncooked)

  • 1 Serving Chicken Strips (vegan)

  • 1 Serving Gardien Brand Seven Grain Crispy Tenders

  • 1 Cup Broccoli

  • 1/3 Cup Chopped Bell Pepper

  • 1 Tsp Coconut Oil

  • Salt to Taste

  • Chiplote or Dijon Mustard

MACROS

P: 52, C: 100, F: 22, kCal: 750

HOW TO MAKE

  1. Bring about 2-3 Cups of water to a boil. Add in noodles and cook to instructions.

  2. Heat a skillet on medium high. Once hot, spray with cooking spray.

  3. Place the Chicken Strips and Seven Grain Crispy Tenders in the pan.

  4. Cut the broccoli into florets and chop up the pepper. Add these to the pan, over the strips.

  5. Sprinkle some salt and all purpose seasoning over everything.

  6. Add a little water once everything is brown to gently steam the veggies and strips.

  7. Drain noodles. Add to bowl with coconut oil and salt to taste.

  8. Add everything else into the bowl and mix. Serve with some chipotle or dijon mustard.


FULL DAY OF EATING TOTAL MACROS

Protein: 177g, Carbs: 370g, Fat: 67g, kCal: 2,675 


I hope this post gives you a good snapshot of what it's like to eat a plant based diet for bulking and bodybuilding! 

For more recipes please follow me on Instagram and Facebook. Also, check out the Nourish posts from the blog for more recipes and nutrition tips.

Thanks for stopping by! I am not a nutritionist but I am a nutrition junkie. I love looking for new recipes that help me achieve optimum health and wellness. I hope you enjoy these and if you have something to add or share, feel free to leave a comment.

TTYL


12 WEEK BEGINNER PROGRAM AVAILABLE