Vegan Bulking Meal Plan & Tips

Vegan athletes know that plant foods are powerful sources of nutrition and energy, but can they be high enough in protein to add bulk? Of course - you just have to plan ahead and know how to structure your meals.
Vegan diets are much more exciting than just eating salads – in fact, vegan food can be incredibly flavourful as well as nutritious. So, we’ve got a vegan meal plan that is both tasty and suitable for adding some muscle on. High calorie and high protein foods to consider adding to your diet, as well as a meal plan for a full week of vegan meals.

Can You Bulk on a Vegan Diet?
When it comes to adding bulk, there are three key factors: an exercise routine that challenges your muscles enough to grow, adequate calories to support the exercise, and adequate protein to make your muscles grow and recover.
Once you have your workout routine down, make sure your foods provide enough calories to add bulk (about 400-600 more than you burn per day). You can use our calculator to check out our estimates.
Which Vegan Foods are Good for Bulking?
When bulking, we want to choose plant-based foods that are high in calories and those high in protein. As you’ll see below, many of them are great sources of both.

Vegan Bulking Meal Plan
Exact serving sizes and quantities will vary based on your calorie needs. Use our calculator for guidance.
Day 1
Breakfast
Try our 3 vegan protein shakes using pea protein if banana and spinach isn't getting you excited.
Morning Snack
Trail mix (dried fruit, nuts)
Lunch
Spinach salad with grilled tempeh, tomato, roasted red peppers, and avocado
Afternoon Snack
Guacamole and tortilla chips
Dinner
Veggie burger on potato bun, roasted cauliflower and sweet potato wedges
Day 2
Breakfast
Granola with maple syrup and high protein vegan yogurt
Morning Snack
Try out some of our chia pudding recipes below.
Lunch
Roasted veggie wraps with hummus
Afternoon Snack
Dinner
Roasted spaghetti squash with soy chorizo and tomato sauce
Day 3
Breakfast
Tofu scrambled with vegetables and nutritional yeast
Morning Snack
Lunch
Spicy Seitan wings with side salad and corn bread
Afternoon Snack
Edamame sauteed in olive oil with a pinch of salt
Dinner
Quinoa bowl with roasted veggies and tahini
Day 4
Breakfast
Avocado toast with tomato slices, lemon zest, and olive oil
Morning Snack
Mixed berries and vegan yogurt
Lunch
Lentil vegetable soup with massaged kale salad
Afternoon Snack
Crackers, cucumbers, and hummus
Dinner
Veggie stir fry with edamame and sauteed noodles
Day 5
Breakfast
Toast with peanut butter and banana
Morning Snack
Lunch
Afternoon Snack
Popcorn with nutritional yeast
Dinner
Gnocchi with sauteed mushrooms and spinach
Day 6
Breakfast
Morning Snack
Whole grain tortilla roll up with almond butter and granola
Lunch
Soy chorizo stuffed sweet potato with tahini
Afternoon Snack
Dinner
Spicy roasted tofu, eggplant, and cashews with brown rice
Day 7
Breakfast
Try out some of these recipes, and make them vegan by swapping out any whey protein for soy.
Morning Snack
½ avocado and an orange
Lunch
Mashed chickpea salad (vegan mayo, chives, and lemon juice) on whole grain bread and side salad
Afternoon Snack
Carrots and hummus
Dinner

How Can Vegans Bulk?
1. Eat enough protein
When adding bulk, you want to aim for between 0.8-1g of protein per lb or 1.8-2.2 g per kg of body weight.1 Protein should make up at least 30% of your daily calories.
2. Track your calories
While it seems tedious and time consuming, tracking your calories is one way to make sure you’re hitting the necessary goals to add bulk. Staying between 400-600 extra calories per day ensures the fuel your muscles need to grow.
3. Monitor your weight weekly
While before and after photos are awesome, it’s best to monitor your weight once a week under the same conditions - i.e., first thing in the morning or right before bed for consistency. Adding 1-2 pounds per week is a reasonable goal that won’t compromise your health.
4. Stay Hydrated
Eating more calories and protein makes your body do more work digesting and absorbing those nutrients; enough water and staying hydrated will allow your body to work efficiently. The more you sweat during your workouts, the more water you’ll need to drink - in addition to your regular 8 glasses per day.
5. Don’t Neglect Fats
Many plant-based foods are packed full of nutrition, but fat sources are not as plentiful as in animal-based proteins. Make sure you’re finding ways to incorporate healthy fats (like olive oil, avocado, nuts, and seeds) to hit your calorie goals.
Take Home Message
Eating a vegan diet does not mean you can’t add mass and muscle. Vegan foods are nutritious and can be packed with the protein and calories you need to be successful with your bodybuilding goals. Planning ahead and keeping track of your nutrients are two keys to success. So get cooking!
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Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.
Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.
Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.
Find out more about Claire’s experience here.