One of the biggest misconceptions people have about going vegan is that they will all of the sudden need to become the next Gordon Ramsay for every meal. Add in the nutrient requirements for bodybuilding and people start thinking this might just be impossible! Well, it turns out there are plenty of easy vegan bodybuilding meals which don’t require a Doctoral in the Culinary Arts.
This article will cover what makes a high quality vegan bodybuilding meal and why you shouldn’t fret about the difficulty of preparing them. I will provide 10 different examples of easy vegan bodybuilding meals you can prepare today.
These meals aren’t going to be ultra fancy gourmet meals which take hours to prepare, either. You know, the complicated vegan recipes that are so abundant online these days. No, these are basic, bread and (vegan) butter meals which anyone can prepare in minutes, but also supply the right nutrients to fuel muscle growth.
Ready to get those easy humane gains started today?
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Also, be sure to check out YouTube vegan bodybuilder Brian Turner’s video demonstrating some easy to prepare, high protein vegan meals:
What Makes a Good, Easy Vegan Bodybuilding Meal?
Everyone knows they need protein in their diet. Especially those of us interested in gaining muscle. The basic theory is resistance-trained athletes require more muscle protein. This seems to be confirmed by the experts, as Leucine (an amino acid) appears to play a significant role in stimulating muscle protein synthesis.
Thankfully, protein is abundant in plant foods, as at least 14% of the total calories of any plant food comes from protein. Some of the highest protein options include: lentils, beans, nuts, peas, sprouted grain bread, and soy-based foods.
As well as protein, complex carbohydrates carbohydrates are important for maintaining energy throughout the day. Complex carbs are easy to get as a vegan. Some of the best foods with complex carbs are: brown rice, whole wheat pasta, lentils, and beans. Watch your fiber intake, as fiber is abundant in the vegan diet and some people do better than others with high fiber.
Despite having a reputation as a high carb low fat diet, there are actually plenty of healthy fats to be found in a plant based diet. Some of these include: avocados, nuts, nut butters, coconuts, soy-products, seeds, and oils.
Now that we know what a good vegan bodybuilding meal should be composed of, let’s see what type of easy meals we can prepare!
10 Easy Vegan Bodybuilding Meals
#1 – Tofu Scramble With Rice
Tofu
Rice
Spinach
Shredded vegan mozzarella
Turmeric
Garlic powder
Onion powder
Salt
Pepper
This is by far my favorite vegan bodybuilding meal to date. The tofu provides plenty of protein, and the rice and spinach also add some. And the best part is, it’s super easy to prepare. Throw some spinach on a pan on low heat. Grab some tofu (I use about half to ¾ of a block). Squeeze out the extra water and crumble into pieces on the pan. Turn the heat up to medium, then add shredded mozzarella and spices. Scramble for two minutes and then lay on top a bed of rice.
As an added bonus, I like to top it with some Cholula hot sauce. Tastes amazing!
#2 – Bowl of Muesli
Muesli
Blueberries
Non-dairy yogurt
Pecan pieces
Do you have two minutes to spare? If so, you have time to make this nutritious and tasty meal. Muesli is one of those rarely mentioned hidden gems in the vegan bodybuilding world, but it supplies high quality calories from all three macronutrients. The pecan pieces add a bit of protein as well, and depending on what type of non-dairy yogurt you use, the yogurt will add some more (nut-based and oat-based yogurts tend to have the most protein). Adding in the yogurt gives it a nice texture and the blueberries supply all your phytonutrients.
Sometimes I like to add just a touch of oat or almond milk to make it a bit more “milky”.
#3 – Peanut Butter and Banana Sandwich
Two slices of sprouted grain bread
Peanut butter
Banana
Pitted Prunes
The great thing about peanut butter is that it works regardless of whether you are trying to lose, maintain, or gain weight. Simply adjust the serving size. The difference between two and three tablespoons in terms of taste and filling actually is barely even noticeable. It also supplies a hefty amount of protein. So does the sprouted grain bread. Add in the banana and prunes and you have yourself a healthy sandwich with enough fruity texture to make the sandwich easy to eat.
This classic and simple meal can be addicting though. Don’t say I didn’t warn you!
#4 – Fiesta Bowl of Rice and Beans
Black and/or Pinto Beans
Rice
Guacamole
Crumbled tortilla chips
Onion powder
Garlic powder
Enchilada sauce
Okay, this one sounds a lot more intimidating than it actually is. You pop open a can of beans and throw it on a bed of rice. Heat that up in the microwave. Then you take a couple scoops of some premade guacamole and throw it on. Grab a handful of tortilla chips and crumble them on top. Top with onion powder and your favorite Mexican-style hot sauce. There you have it. Tons of protein from beans, plus smaller amounts from rice, and even a bit from the chips. Healthy fats from the guacamole. Tasty.
#5 – Lentil Broccoli Stir Fry
Lentils
Rice
Broccoli
Slivered almonds
Sesame oil
Teriyaki sauce
This one probably takes the most time out of any meal on this list, but it’s still really simple and easy. At most, this meal should take you about 15 minutes to cook, with almost no preparation. I buy my lentils cooked already, and it’s not much more expensive where I am than buying the dried ones.
Simply throw some sesame oil on a heated pan. And if you’re oil free, no worries. Follow that with broccoli, rice, lentils, and then slivered almonds. Cook and stir fry for about ten minutes. Then top with your favorite Asian-style sauce. I like to use teriyaki sauce personally.
Protein from the lentils, broccoli, and slivered almonds. Healthy fats from the almonds. Phytonutrients from the broccoli. One of my favorite easy and simple Asian-style vegan meals to prepare.
#6 – Sweet and Nutty Oatmeal
Oatmeal
Oat or almond milk
Peanut or almond butter
Dates or prunes
Banana
Ground flaxseed meal
Cinnamon
This one is my special baby, so treat her right! It’s really easy to prepare. I like to take two thirds of a cup of oatmeal with three quarters of a cup of oat milk and throw it in the microwave for three minutes. While that’s heating, chop a banana into slices, and cut the dates or prunes in half.
When the oatmeal is done in the microwave, take it out and throw the bananas and dates/prunes on top. Throw in some nut butter and top with ground flaxseed meal and cinnamon. Yum. Yum. Yum!
It can be pretty filling, so experiment with the right amount for you and your goals.
#7 – Hummus and Beans Pita Sandwich
Pita bread
Garbanzo or pinto beans
Hummus
Spinach
Olive oil drizzle (optional)
Hot sauce
Seasonings
Okay, this is one I’ve been experimenting with lately, and I have to say, I am really liking the simplicity of it. Preparation time is under two minutes. Easy. Protein from the pita bread and beans. Healthy fats from the hummus. Phytonutrients from the spinach.
Grab some pita bread. Spread some hummus on there. Lay a bed of spinach. Pop open a can of garbanzo or pinto beans (I prefer pinto). Throw those in. Top with a hot sauce and seasonings of your choice. Fold the pita over and you’re ready to go.
If you’re looking for more calories, you can drizzle some olive oil on it after putting the beans in. Trust me, this one is going to surprise you!
#8 – Vegan BLT
Two slices of toasted sprouted grain bread
Lettuce
Sliced tomato
Tempeh or vegan bacon alternative
Avocado
My mouth is watering at this one. Extremely simple. Full of protein from the sprouted grain bread and tempeh, as well as healthy fats from the avocado. This one shouldn’t take longer than 10 minutes to prepare.
If you really want to get creative and add some calories, I recommend adding some vegan mayonnaise to it.
#9 – Vegan Quesadilla
Corn or wheat tortilla
Vegan cheddar
Black beans
Diced tomatoes
Olive oil (optional)
Jalapenos (optional)
Garlic powder
Wow! For this one, just toast a tortilla with a little bit of olive oil (which is optional) on a pan. After that, add black beans, cheese, diced tomatoes, and garlic powder. Jalapenos are optional based on your preference. Fold the tortilla over and toast it up.
You can also add salsa, guacamole, or avocado on top to spice it up a bit.
Why It’s Not Harder to Prepare Food on a Vegan Diet
Hopefully these simple, easy, vegan bodybuilding meals have shown you just how painless the process of food prep for eating vegan can be. Truthfully, there is not a huge difference between eating plant based versus non-plant-based as far as difficulty of preparation or complexity.
In fact, when you actually think about it, having to cook and carefully manage meats actually makes it more difficult and complex than eating plant based. Not to mention other animal products like eggs. They are messy and get everywhere! And you have to crack the damn thing. I mean, come on!
The reason people believe it’s harder to prepare vegan meals is simply because they don’t know how to eat like a vegan. Most people think veganism is some extreme, limiting diet, when in fact the majority of food most people eat anyways is plant based.
Try out some of these easy vegan bodybuilding meals. I bet you’ll be amazed at how good and simple they are. And, you’ll start creating your own concoctions in no time.
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