7 – Day Powerful Vegetarian Bodybuilding Diet Plan

By Hamdi Saidani

Posted 3 years agoHEALTH

Vegetarian Bodybuilding Diet  Plan

Going vegan is the order of the day, but for bodybuilding, it is still considered an unconventional and unproductive way of life. Do you also believe in the same? Are you also thinking that your gym game would be disturbed greatly if you adopt animal-free eating habits?

Trust us! The vegan diet won’t hamper your gym goals at all. On the contrary, incorporating plant-based foods into your daily diet is an excellent way to boost your health. After all, it is this boost that we all ultimately seek through our fitness plans.

Do you know that there has been an unprecedented increment in the demand for a plant-based diet? It is expected to become the food trend of the year 2018, as per the estimation from whole foods market. When readers of Men’s Health were asked about their thoughts on going vegan, around 19% said that they would like to give it a shot at least once.

Going vegan isn’t easy; it calls for an immense amount of patience, passion, perseverance, and provocation. You will be discouraged by your friends, family, and folks but no need to pay heed to their meaty outbursts, just keep going.

But how would you decide what to eat? Well, we are here to sort out this issue for you. Let’s check out one of the most effective 7-day vegetarian bodybuilding diet plan that you can confidently follow to build your body in a healthy and environment-friendly manner.

Get Inspired- Hear it from the World’s Hottest Vegan

Going vegan/vegetarian isn’t easy, as mentioned above, so, how about getting some inspiration from one of the aces of vegan bodybuilding? We all need some motivation before leaving oh-so-appetizing meat and dairy products.

Perhaps, someone as inspiring as Jon Venus is a solid proof of all the goodness and benefits that a vegan diet can offer to bodybuilders. He is regarded as the hottest vegan in the world, and rightly so. Have a look at the incredibly well-built physique of Venus.


Vegetarian Bodybuilding Diet  Plan

Source: Instagram

Jon Venus is a widely followed and respected vegan bodybuilder, You Tuber /blogger, trainer, and a guy with an ultra-amazing, well-toned body without a doubt. So, when asked how he manages to look so fresh, energetic, and vibrant, the answer was simple- vegan diet.

Venus went vegan after he learned about the adverse effects of animal farming industry on the environment. It is probably one of the most commonly cited reasons for going vegan. People are switching to a plant-based diet not only for health but for ethical reasons as well.

But, Venus claims that going vegan has been the best decision of his life and wasn’t in any way a short-lived experience.

“When I changed to a 100 percent plant-based diet, I noticed countless improvements to my performance in the gym—much to my surprise. I was feeling sore less often and always had the energy to give 100 percent effort in my workout sessions.”

Venus recalls speaking to his mother a few years back when he was fond of eating McDonald’s. One day, after having one of his favorite burgers at McDonald’s, he felt that his energy levels weren’t as high as he expected them to. He had a wholesome meal, how can he not feel energized, he asked himself.

Those were the days when he was consuming about 1kg of meat on a daily basis considering that this was the best possible healthy diet plan. After some time, he did realize that the diet plan can be optimized. The life-changing switch to veganism happened after he became a dad.

Now he believes that there is a healthy and tastier alternative to every unhealthy food option. Such as whole grain pancakes are a healthy alternative to regular pancakes and a lot more satiating as well.

And we couldn’t agree more. His awe-inspiring physique speaks for itself…no?

Venus has proven it to the world that a vegan diet does offer hordes of benefits and really works for your body, if only you decide to stick to it.

“It is important to know that you have to eat according to your goals. Just like a meat-eater, you have to choose the foods that will help you achieve a certain goal.”

What is there to Learn from Jon Venus?

Venus has a lot of tips to share with aspiring vegan bodybuilders. He suggests that nutrient-dense, plant-based diet is important if you want to tick the right macro boxes. The rule that Venus likes to follow is to base about 95% of his daily diet around whole plant foods to get maximum nutrients from natural sources.

He also recommends that the macro ratio of about 60% of your total calories should be obtained from carbs, 20% from fats and 20% from protein no matter if you are vegan or not. Venus himself gets around 80-180gms of protein per day.

Read more about how to get the right amount of protein and other benefits fromhealthy vegetarian keto diet.

So, what’s his dietary routine like? (Or, in simple words, how the heck does he maintain that million dollars physique?)

Venus explains that he drinks a plant-based protein smoothie before his morning workout, which is usually made with hemp seeds, mixed frozen berries, bananas, kale, pineapple, almond milk, and some protein powder.

That pretty much sums up his breakfast, but of course, he asks vegans to go crazy experimenting with different options. Smoothie bowl, such as, would be a good choice.

Mid-day meal is usually much heavier than the breakfast. He typically eats something very hearty like a bowl of burrito. He also sometimes chooses to create a gratifying mix of plant-based protein, carbs, and fat. Such as, he loads up a bowl of brown rice with pinto beans, taco spices, roasted sweet potatoes, tofu, guacamole, leafy greens, and salsa.

For snacking, he opts for fresh fruits mostly, including peaches, mangoes, watermelon, and berries. This is excellent in keeping one satisfied all day long. “I snack whenever I feel hungry throughout the day, usually on fruits or cut veggies—whatever I have available at that time,” says Venus.

Boosting veggie intake with an additional burst of fibre and protein is the agenda of his dinner most of the times. Lentils spiced with cumin seeds, quinoa, chopped tomatoes, broccoli, asparagus, and roasted cauliflower are his personal favorites. He also adds some smoked tempeh at times to further boost protein intake.

That’s not all, Venus explains that for dinner he also takes a big bowl of raw salad comprising of tomatoes, red cabbage, sliced cucumber, chopped peppers, and leafy greens. To spice up the salad a little bit, he adds jalapenos and some homemade dressing of his choice.

So, there you have it, an inspiring diet plan that an acclaimed vegan bodybuilder religiously follows. After seeing his physique, we have no doubts that a plant-based diet is indeed the best of all.

Healthy Vegan Diet Plan… Is It for Real?

A healthy diet plan is definitely a reality and it is totally relative too. A healthy diet plan is one that meets the following criteria:

It improves your health

It can be followed on a long-term basis

Most of my friends gladly tank their vehicles with premium gasoline. You must be one of them too. Then why do we don’t think even for a single minute before consuming the foods that are unhealthy? We take great care of our cars, homes, and spend so much on other items, but never take as good care of our bodies as these deserve to.

It may sound creepy to you but our body is capable of self-renewing, and it performs it after every 7-10 years. This means, about a few trillions of cells get replaced within this timeframe. So, where is our body supposed to get its necessary building blocks? Your diet obviously!

It is better not to be penny wise and pound foolish. See the larger picture and set your priorities straight.

The 7-day Vegan Diet Plan

If you are really keen on boosting your health and achieving your bodybuilding goals then follow a vegan diet plan. Ideally, you need to consume 1,200 calories meal plan that would help you in keeping fit and toned. There are so many benefits of a vegan diet that it becomes difficult to explain all of them. Apart from supporting faster growth in muscle mass, a vegan diet is believed to reduce heart disease risks, type-2 diabetes and some kinds of cancer too. So, let’s get to the basics of the most effective 7-day vegan diet plan.

Important points to remember:

Couple this 7-day diet plan with a daily exercise routine

It involves consuming 50gms of fibre, which is almost double the average minimum daily intake

This plan will keep your energy levels high both in the gym and at work

It is the ideal plan for people who want to switch to a vegan diet and plan to undergo bodybuilding routine.

Vegetarian Bodybuilding Day 1

Breakfast:Ideally you need 300-325 calories

Oatmeal with Fruit & Nuts:

Take a ½ cup of oatmeal and cook them in ½ cup skim milk plus ½ cup water. Once cooked, top it off with ½ medium apple diced, 1 tablespoon chopped walnuts and a pinch of cinnamon for more flavor.

Snack: No more than 50 calories.

Take any fruit such as half medium-sized apple.

Lunch: It should offer about 337 calories

One of the best options would be to have a bowl of salad comprising of mixed greens, nuts, and spiced chickpea nuts. Here is what you need:

• Mixed greens- 2 cups

• Cherry tomatoes (halved)- 5

• Cucumber (sliced)-1/2 cup

• Spiced Chickpea Nuts- 1/4 cup

•Feta cheese- 1 Tablespoon

Mix up these ingredients and use 1 Tbsp. olive oil and balsamic vinegar for the dressing.

Evening Snack: No more than 80 calories

Here is an excellent way to fill up your tummy to counter unexpected hunger pangs during the evening.

• Non-fat plain Greek yoghurt- 1/2 cup

• Strawberries (sliced)-1/4 cup

Mix the two ingredients and you are good to go.

Dinner:  You must consume about 431 calories.

The following are the best options for dinner:

• Mozzarella, Basil and Zucchini Frittata- 1 serving

• Mixed greens- 1 cup, Topped with olive oil & balsamic vinegar- 1/2 Tbsp. each

• 2 diagonal 1/4 inch thick slices baguette (whole-wheat & toasted)

Total nutrients and calories: 1,217 calories, 53 g protein, 126 g carbohydrates, 21 g fiber, 58 g fat, 1,183 mg sodium.


Vegetarian Bodybuilding Day 2

Important Tip: If buying premade muesli, get the one without added sugars.

Breakfast: Start your day with an approximate of 264 calories

• Non-fat plain Greek yoghurt- 1 cup

• Muesli- 1/4 cup

• Blueberries- 1/4 cup

Mid-day Snack: About 70 calories would be enough at this time

Ideally, you can have 2 clementines

Lunch:Approx. 315 calories

• Tomato-Cheddar Cheese Toasts- 2

• Mixed greens- 2 cups

• Cucumber (sliced)-1/2 cup

• Carrot (grated)-1/4 cup

• Walnuts (chopped)-1 Tbsp.

Combine all these ingredients. Use half tbsp. olive oil and balsamic vinegar for dressing.

Evening Snack: About 78 calories

• Walnut (halved)- 6

Dinner: Ideally you must consume around 422 calories

• Butternut Squash & Black Bean Tostadas- 2

• Chocolate chips (go for dark chocolate)-1 Tbsp.

Total nutrients and calories received: 1,199 calories, 56 g protein, 139 g carbohydrates, 25 g fibre, 56 g fat, 1,085 mg sodium.


Vegetarian Bodybuilding Day 3

Breakfast:  Try to consume at least 266 calories

• Peanut Butter-Banana Cinnamon Toast- 1 serving

Mid-day Snack: Ideally 78 calories

• One hard-boiled egg- you can season it with a pinch of salt and black pepper

Lunch: Get a maximum of 337 calories

Repeat the green salad with spiced Chickpea Nuts salad today

Evening Snack: Consume about 103 calories

• Non-fat plain Greek yoghurt- 2/3 cup

• Blueberries- 3 Tbsp.

Dinner: Approx. 426 calories

• Tomato & Artichoke Gnocchi- 1 3/4 cups

Total nutrition and calories received: 1,210calories, 50 g protein, 149 g carbohydrates, 23 g fiber, 47 g fat, 1,482 mg sodium.

Vegetarian Bodybuilding Day 4

Breakfast: Start the day with a mixture of 264 calories

• Non-fat plain Greek yoghurt- 1 cup

• Muesli- 1/2 cup

• Blueberries- 1/2 cup

Mix blueberries and muesli in yoghurt

Mid-day Snack: No more than 105 calories

Take 8 halved walnuts for snacking

Lunch:  Around 331 calories would be enough at this time

• Tomato & Artichoke Gnocchi- 1 cup

• Mixed greens-2 cups(1/2 Tbsp. each olive oil & balsamic vinegar for topping)

Evening Snack: Approx. 70 calories

Take two 2 clementines

Dinner: Have around 435 calories

• Bean & Veggie Taco Bowl- 2 1/2 cups

Total Nutrition and Calories received: 1,204 calories, 56 g protein, 159 g carbohydrates, 26 g fiber, 44 g fat, 1,047 mg sodium.


Vegetarian Bodybuilding Day 5

Breakfast: Ideally, you need 271 calories to start the day

Have one Avocado-Egg Toast

Mid-day Snack: About 64 calories

• Green bell pepper-1/2 (sliced)

• Hummus- 2 Tbsp.

Lunch: Try to consume at least 354 calories

• One Apple & Cheddar Pita Pockets

Evening Snack: No more than 65 calories

• Halved walnuts- 5

Dinner: Around 464 calories

• Vegetarian Tikka Masala- 1 2/3 cups

• Brown rice- 1/2 cup

• Steamed spinach- 2 cups

• Half portion whole-wheat pita round 6-1/2”

Total nutrition and calories received: 1,218 calories, 55 g protein, 141 g carbohydrates, 26 g fiber, 53 g fat, 1,852 mg sodium.

Vegetarian Bodybuilding Day 6 

Breakfast: Nearly 264 calories

Repeat the yoghurt with berries and muesli whip; you can use other berries as well.

Mid-day Snack: No more than 60 calories

Repeat the sliced cucumber and hummus combo

Lunch: Approx. 340 calories

• Leftover Vegetarian Tikka Masala- 1 2/3 cups

• Half whole-wheat pita round 6-1/2”

• Steamed spinach- 2 cups

Evening Snack: Nearly 147 calories would be enough

• One medium apple

• Halved walnut- 4

Dinner: About 376 calories

• Pita “Pizzas”- 1 serving(use balsamic vinaigrette dressed greens for topping)

Total nutrition and calories received: 1,186 calories, 67 g protein, 147 g carbohydrates, 27 g fiber, 45 g fat, 1,437 mg sodium.

Vegetarian Bodybuilding Day 7

Breakfast: Around 322 calories

Ideally, you need to have a wholesome breakfast. The tried and tested option of oatmeal with fruit & nuts

Mid-day Snack: About 47 calories

• Half medium apple

Lunch: Nearly 315 calories

• Tomato-Cheddar Cheese Toasts- 2

• Mixed greens- 2 cups

• Sliced cucumber- 1/2 cup

• Carrot (grated)-1/4 cup

• Walnuts (chopped)-1 Tbsp.

Mix them up and top the salad with 1/2 Tbsp. each olive oil and balsamic vinegar.

Evening Snack: Consume about 42 calories

• Blueberries- 1/2 cup

Dinner: Approx. 400 calories

• Farmers’ Market Fried Rice- 1 1/2 cups

• Chocolate chips(dark chocolate)-1 Tbsp.

Total nutrition and calories received: 1,210 calories, 36 g protein, 177 g carbohydrates, 24 g fibre, 45 g fat, 855 mg sodium.

Note: You must remember that this plan isn’t designed to be followed religiously but only provides ideas to jazz-up certain foods to create a mouth-watering and satisfying  vegan meal. You are free to innovate.

About the author Hamdi Saidani

Saidani Hamdi The founder of Vegetarian-bodybuilding.com, I am content writer with more than 2 years in health/bodybuilding/nutrition field, I am helping vegan or not vegan people to be a bodybuilders and to eat more plants and less meat.

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