Vegan Workout Diet For Quick Muscle Gain

vegan workout diet

If you have a lean and skinny body, and you are switching to bulking, most people, even your gym trainer will suggest you include eggs, paneer, meat, milk, etc. in your diet. But including these things in the diet is not possible for those who are vegan. However, there are lots of vegan food sources that are rich in protein and other nutrients, and some of them are more nutritious than any non-vegan food. So, without any delay, let’s start a vegan workout diet for quick muscle gain.

Pre Workout Meal

A bowl of food on a plate

This vegan pre-workout meal plan is for those who have usually a busy schedule and can’t take sufficient time for cooking, especially early in the morning. Take 8 almonds and 2 walnuts, and soak them overnight. Take a banana, two slices of multigrain bread,  and a tablespoon of peanut butter. Toast bread slices in a teaspoon of coconut oil and crush almonds and walnuts. Spread 20-25 grams of peanut butter between bread slices, then add crushed nuts. Cut the banana into round slices and make a layer on that of nuts. Now, put another bread slice and give it a form of a sandwich. We suggest having it at least one hour before you go for the workout so that it gets digested and the ingredients provide you with the energy and help you with your workout. 

Post Workout Meal (Immediate)

A bowl of salad on a plate

Most people prefer a whey protein shake as a post-workout bulking meal. But, whey protein contains casein protein which is a derivative of milk and is not vegan. For a suitable vegan alternative, take some roasted almonds, two bananas, soaked poppy seeds, and soy milk (otherwise water). Blend them into a shake. Add around 5 grams of vegan L-glutamine to it and consume immediately. After this immediate post-workout meal, take a break for around an hour and then go for the next meal. However, if you can’t afford a supplement or simply don’t want to use it, we recommend you cut L-glutamine from your protein shake and consume it as it is. Additionally, take a cup of sprouted black grams, add some rock salt and black pepper to it, add chopped tomatoes, green chilies, and onion. It will be a fulfilling and tasty source of protein, fiber, and other nutrients.

Second Post Workout Meal

Now, after taking a rest for 45 minutes to one hour, you need to take a meal rich in complex carbohydrates as well as protein. Take two boiled and mashed potatoes, two slices of brown/ multigrain bread. Add black salt, green chilies, chopped onion, and coriander in potatoes and mix it well. Stuff it in between the two bread slices and prepare a sandwich. 


It depends upon how much you look for vegan alternatives while on a muscle-building program. This vegan workout diet is for pre and post-workout. Similarly, you can prepare various meals for the rest of the day using roasted soy chunks, peanuts, and fresh veggies.

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