7 – Day Powerful Vegetarian Bodybuilding Diet Plan and Best Protein Sources For Vegans

By Hamdi Saidani

Posted 4 months agoHEALTH

Going vegan is the order of the day, but vegan bodybuilding 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?
Vegetarian Bodybuilding Diet  Plan

Trust us! The vegan diet won’t hamper your gym goals at all. On the contrary, incorporating plant-based foods into your daily diet and switching to vegan bodybuilding 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.

There are plenty of great vegan bodybuilders and athletes. Shelli Beecher-Seitzler who after five months of training entered the 2018 INBF NW Royal Natural Bodybuilding Championship. Zack Belknap, Nimai Delgado, Maayan Eliasi, Karl Bruder to name just a few others

Perhaps, someone as inspiring as Jon Venus is 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 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, vegan bodybuilding included.

“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 a nutrient-dense, plant-based diet is important if you want to tick the right macro boxes. The rule that Venus likes to follow in his vegan bodybuilding diet plan 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 from healthy 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 breakfast. He typically eats something very hearty like a bowl of a 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 fiber and protein is the agenda of his dinner most of the time. 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 trillion 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.

Vegan Bodybuilding Diet: 6 Effective Tips to Get a Great Body Without Eating Meat

Bodybuilding is not an easy sport, in fact, it’s one of the most difficult sports and physical activities on the face of the earth, and anybody that says otherwise simply does not truly understand exactly what bodybuilding actually entails on a daily basis.

When you follow a bodybuilding lifestyle, you sign up for just that, a lifestyle change, not just a few weight lifting sessions a week and the odd protein shake here and there. If you were to ask any bodybuilder what the hardest aspect of bodybuilding was, you’d probably expect them to tell you that it’s the training.

Bodybuilders train harder than your average gym Joe, they lift heavy weights, perform a lot of exercises, and really push themselves to their limits. However, bodybuilders tend to enjoy their training and find it relatively easy, the hardest part is nutrition.

Can you get enough protein as a vegan athlete?

Of course. The real question is: how do you substitute the protein you got from animal meat if you choose vegan bodybuilding?

In order to build muscle, we need to consume vast amounts of protein, at least 2g of protein per pound of bodyweight, which is why so many bodybuilders consume so much meat and fish.

But what about those following a vegan bodybuilding diet because they don’t eat meat or fish? Building muscle when following a vegetarian bodybuilding diet is not an easy feat, but it’s certainly not impossible either.

Here we’ll be taking a look at some effective vegan bodybuilding diet and lifestyle tips to help vegetarian bodybuilders across the globe build muscle and attain an aesthetic physique as they’ve always wanted.

How do vegan bodybuilders get enough protein?

If you happen to be living a vegan lifestyle and following a vegan bodybuilding meal plan, however, those foods will be off-limits. People often think that it’s impossible to get enough protein if you’re a vegetarian/vegan but that’s just not the case. Here’s a look at 8 of the best protein sources for vegan bodybuilders which should be included in any vegan bodybuilding meal plan.

1. Consume plenty of nutrients

As they’re vegetarians, you’d think that vegetarians consume more than enough fruits and vegetables on a daily basis to provide their body with more than enough of the essential nutrients they require, but in reality, many vegetarians and vegetarian bodybuilders simply don’t get anywhere near as many nutrients as they should.

Remember, just because they’re vegetarians, this doesn’t mean that they eat vegetables, it simply means that they don’t eat meat and possibly fish.

One of the most effective vegetarian bodybuilding diet tips we can give you is to ensure you consume plenty of fruits and vegetables on a daily basis as these are packed full of vitamins, minerals, and antioxidants, that do your body a world of good.

2. Don’t forget protein shakes

Should vegetarians drink protein shakes? Why wouldn’t they?

Protein shakes are arguably more important to vegetarian bodybuilders than they are to meat-eating bodybuilders,  because vegetarian bodybuilders struggle to consume enough protein on a daily basis, due to the fact that much of the food they cannot consume I.E meat and fish, are primary sources of protein.

The good news for vegetarians that consume dairy is that whey protein shakes are perfectly acceptable. Whey protein is arguably the most beneficial source of protein shake, but even vegans can still benefit from protein shakes as soy and hemp protein are two great alternatives.

Obviously, you can’t rely on protein shakes as your primary source of protein, but one or two a day is perfectly acceptable and is a great way of allowing you to hit your daily macros.

3. Vary your food choices

Another great tip for vegetarian bodybuilders is to ensure you vary your food choices on a regular basis.

For example, even though you may enjoy foods such as lentils or beans, this doesn’t mean you should rely on them solely as your primary food choices as variety is the spice of life.

Vegetarians tend to find themselves gravitating towards certain foods in favour of others, but it’s important to ensure you vary your food choices and consume a variety of different foods, and not just high protein foods either.

Vegetables, pulses, carbohydrates, healthy fats, and much more should all become a part of your staple vegetarian muscle building diet, and failing to consume enough will severely damage your gains.

4. Don’t forget your fats

Another common mistake that vegetarian bodybuilders tend to make is to rely on carbohydrates as their primary source of energy, and neglect fats altogether. Remember, not all fats are bad, and in fact many fats are extremely healthy.

Monounsaturated and polyunsaturated fats are particularly beneficial, but even some saturated fats are also considered healthy.

Look for healthy and natural sources of fat such as coconut oil, olive oil, avocados, nuts, nut butters, and even natural unsalted butter is small quantities.

If you happen to eat fish then even better, as you can go with oily fish such as salmon or mackerel. Healthy fats help boost energy levels, they increase the metabolism, they contribute towards weight loss, they assist with protein synthesis, and much more on top of that, so don’t neglect them.

5. Switch rice for quinoa

Whilst rice is indeed beneficial, especially brown rice as it has a low glycemic index, contains more vitamins and minerals, and is much easier to be digested and broken down, some vegetarians are prone to again consuming far too much of it which can mess with blood glucose levels and can affect the metabolism.

A great alternative is to swap quinoa for rice as it is considered healthier, and tastier as well, plus it’s also a great source of protein.

What makes quinoa especially beneficial from a vegetarian bodybuilding standpoint is that it is considered a complete protein as it contains all of the essential amino acids required by the body.

This is ideal for post-workout recovery as it helps to stimulate protein synthesis in which new muscle proteins are manufactured by the body.

Quinoa is a firm favorite amongst vegans and health-conscious individuals in general for that matter, and you’d be hard-pressed to come across a vegan bodybuilding meal plan that doesn’t contain this healthy and delicious grain. Quinoa is a grain, which is gluten-free, that is not only a great source of protein, it’s also a great source of slow-release carbohydrates as well.

When cooked it fluffs up and has a great texture to it. It can be used in place of rice in various dishes, it can be added to salads, or it can make a healthy and delicious side dish. One cup of cooked Quinoa contains around 18 – 20 grams of protein.

Remember to always buy your super food fair trade. The price of quinoa tripled from 2006 to 2013 as America and Europe discovered this new superfood. Therefore the local people from the high Andes mountains of Bolivia and Peru could no longer afford to eat it. Don’t hesitate and spend the extra few bucks to buy your food for fair trade prices.

6. Know your proteins

Bodybuilding is very much a sport that relies heavily upon diet and nutrition, and in fact, many experts consider bodybuilding to be a combination of around 30% training and 70% nutrition, so that sheds a little more on exactly just how important it can be.

In bodybuilding, protein is arguably the most important macronutrient required by the body as its essential for the growth and repair of muscle tissue. When most of us think of protein, we think of chicken breast, beef, fish, eggs, dairy, and various other sources of meat and fish.

8 Best Protein Sources For Vegan Bodybuilding Meal plan

Just because you don’t eat meat, and possibly fish and seafood as well, don’t think that you’re destined to live a life without protein because in actual fact there are many vegetarian-friendly protein sources that taste great and are readily available as well.

If you consume eggs, then they’re ideal as they too are rich in protein, vitamins, minerals, and amino acids.

There’s also quinoa, which we covered earlier, brown rice, beans, lentils, soya, tofu, tempeh, edamame, and much more besides. Nuts and seeds are also ideal.

And about protein, let’s talk about the best protein sources for vegan bodybuilders.

Lentils

Lentils are ideal for vegan bodybuilders as they’re extremely versatile, they go with a variety of different foods and meals, they’re simple to prepare, they taste great, and they’re packed full of plant-based protein, as well as various other nutrients as well, including dietary fiber.

Though it would be difficult to consume lentils on their own, when added to meals to bulk them out they really help to enhance the taste and nutrient content of said meals. One cup of lentils contains around 18 grams of protein.

Hemp seeds

Hemp seeds would make a welcome addition to any vegan bodybuilding meal plan as they’re not only a great source of vegan-friendly protein, they also contain a selection of different healthy fats including Omega – 3 fatty acids, which benefit the body in so many different ways.

Hemp seeds have a mild sweetness to them, and an unmistakable nutty taste and texture. Hemp seeds are very small in size, so much like lentils, they’re best added to help bulk dishes out and increase the natural protein content.

They can be blended and added to shakes and smoothies, they can be sprinkled over salads, they can be added to stews, soups, curries etc., Or they can be ground into a fine flour and used for baking. Three tablespoons of hemp seeds will contain around 10 grams of protein.

Soy Protein Powder

Vegan bodybuilders will need to get protein into their bodies quickly and conveniently, just like any other bodybuilder, and whilst proteins such as whey and casein, which come from dairy sources may be off-limits, soy protein powder is ideal.

Soy protein powder is derived from soybeans, comes in a number of flavors, and can be mixed with water, or almond, soy, or any other vegan-friendly “milk”, and consumed as a delicious shake. One serving will contain around 30 – 40 grams of protein on average.

Beans

Beans are ideal for vegans as they come in a number of different varieties, with each one being just as healthy, beneficial, and as delicious as the last. As well as being versatile and delicious, beans are also absolutely ideal for vegan bodybuilders, due to the fact that they are incredibly rich in protein.

One average-sized serving of beans will contain roughly 14 – 18 grams of protein on average. What’s more, as the beans are also rich in carbohydrates, they provide a slow and sustained release of energy in the body after they’ve been consumed, meaning that they’re perfect as a pre-workout food to fuel and energize your body before you begin a workout.

Tofu

Tofu is actually made from fermented soya bean curds and is now considered one of the healthiest, tastiest, and most beneficial vegan protein sources in the entire world. What’s especially great about tofu is that it can be flavored and prepared in a number of different ways, and can add flavour and texture to virtually any dish you can imagine.

Many vegans will prepare dishes that would ordinarily have contained meat or fish and will use tofu instead. Bodybuilders can’t go wrong with tofu, as one cup contains roughly 10 grams of protein, making it a high-protein food source that tastes amazing in the process.

Amaranth

Amaranth is actually not all that well-known in many parts of the world, which is a real shame because in some cultures it is a vegan staple that tastes absolutely delicious and is packed full of natural goodness. Amaranth’s nutritional profile is very similar to that of Quinoa, and it is packed full of beneficial vitamins and minerals, including magnesium, B vitamins, iron, and zinc as well. Amaranth is a form of grain that provides around 7 grams of protein per cup, making it a very respectable source of protein.

Oatmeal

When we think of oatmeal, we think of it as a breakfast food designed to provide us with plenty of slow-release carbohydrates to fuel our bodies and give us the energy needed to get through the day. Whilst it’s true that oatmeal is indeed a great source of carbohydrates, what many people don’t realise, is that oatmeal is also a great source of protein as well.

Compared with brown rice, for example, oatmeal contains more than three times the amount of protein, along with a much lower starch content. On top of that, oatmeal is also a great source of dietary fibre, as well as B vitamins and minerals as well.

Plant-based protein powders are still processed food and many are being processed using hexane. Hexane is an explosive chemical neurotoxin that can damage your central nervous system. There is also controversy surrounding brown rice protein as brown rice has been known to be contaminated with arsenic. Arsenic is a toxic substance that is extremely dangerous to humans. When choosing a plant-based protein powder it is best to take some time and do your research.

What are your favorite protein sources?

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.