Vegan Meal Plan

How To Make A High Protein Vegan Meal Plan – Vegan Fitness

Protein is the macro that causes most grief to vegans, and the reason omnivorous bodybuilders state that it’s impossible to gain muscle as a vegan.

But multiple studies have confirmed that protein from plants is just as effective as protein from animal products.

The only thing that makes it a bit more challenging for vegans is hitting the optimal amount of protein every day.

How much protein do we need ?

Studies recommend that the optimal amount of protein to consume on a plant-based diet is between 1.6 and 2.2 grams per kg of body weight if you want to build muscle.

This amount is based on a massive meta-analysis that was conducted in 2017 to monitor the effect protein supplementation had on participants looking to gain muscle mass.

Of course, different people have different levels when it comes to the amount of protein they need to build and maintain muscle mass.

How much protein your body actually requires for the purpose of tissue growth and repair is determined by factors like sex, age, body composition, health, and activity level.

But most individuals would do well on 1.6 to 2.2 grams of protein per kg of your body weight per day.

My average protein intake is around 1.7gm and around comp prep it goes around 2.2gm.

Vegan Protein

What is complete protein ?

When a protein is a good source of all nine of the essential amino acids, we call it a complete protein.

When a protein is missing or pretty low in any of those essential amino acids, it’s considered incomplete.

Most plant foods are considered incomplete proteins, however organic soy is a complete source of protein.

25-35% protein

20-30% fat

As a rule of thumb, vegans should try to aim for the following macro ratios:

40-55% carbohydrates

This is not set in stone, and you can choose to have 40% protein & 30% carbs especially if you are competing or doing body recomposition.

What are the high protein vegan sources for athletes ?

Here’s a list of High Protein Vegan Food :

Per 100gm

1: Seitan : 75gm
2: Soy chunks : 53.1gm
3: Lentils : 9-12gm
4: Tempeh : 16gm
5: Tofu : 10 -17 gm
6: Benas / Chickpeas : 21- 24gm

Nutritional yeast, pumpkin seeds, almonds, soy milk, quinoa, chia seeds, edamame are also great sources of protein.

How to make your own high protein meal plan.

3 : Good fats : Add good fats with protein like – Almonds, chia seeds, pumpkin seeds.

1 : Complex Carbs : Choose complex carbs which are less processed, more slowly digested, and high in dietary fiber. some carbs also have a protein like quinoa, brown rice, wholemeal wraps.

2 : Protein : Now add high protein vegan sources from above list.

4 : Dips / Dressing : Choose dips like hummus , instead of vegan mayo or other dips which have a lot of sodium / preservatives.

5 : Add vegetables like : sprouts, spinach, asparagus, broccoli has more protein compare to other vegetables.

This hormone is the key to carrying protein into musculature—it stimulates muscle protein synthesis by increasing blood flow and amino acid delivery to your muscles.

Carbohydrates should be approximately 45-55% of your total calories when you’re trying to build muscle, 35-50% for maintenance and for fat loss 25-30%.

What about other macros ?

Carbs are the primary energy source for humans, and they’re essential for bodybuilders and athletes.

Consuming carbs leads to insulin response.

Vegan carbs sources for athletes.

Whole grains : Quinoa, Oats, Barley.

Starch Vegetables : Peas, Potatoes, Sweet potatoes, Pumpkin, Carrots

Brown Rice, Basmati Rice, Wild rice, Bananas, Multi grains wraps.


Fat is way more important when it comes to muscle building than you might think.

While protein gets a lot of the glory, fat is also necessary for building healthy muscle mass.

In order to incorporate enough fatty acids in your diet while also leaving room for carbs,

Vegans should aim for 15 to 30% of their calories to come from fat.

Dietary fats play an essential role in hormone production in our bodies; which in turn, is responsible for muscle growth and increase in strength.

Healthy fats such as coconut oil, extra-virgin olive oil, avocados, pumpkin seeds, chia seeds and nuts are also some of the healthiest fats for building muscle.

As a vegan, you can have a lifetime of good health. Try not to indulge in junk foods. You should eat high quality foods with the nutrients your body needs.

Eat a variety of food in every meal.

Eat enough protein.

Do meal prep.

Train at least 3 days a week.

Get enough sleep.

Stay Consistent and Positive.

Email me at for one on one personal training sessions in Melbourne, custom workout plans, online coaching or any other inquiry.

Sam Vas

Vegan Muscle Building Guide By Sam Vas