Vegan Guides

Building Muscle on a Vegan Diet: A Comprehensive Guide to Meal Planning & Macros

Building muscle on a vegan diet can be challenging, but with careful meal planning and attention to macronutrient intake, it is possible to achieve the same, if not better, results as someone who consumes animal products. This guide will provide a comprehensive overview of how to plan meals to gain muscle on a vegan diet and how to track macronutrients to ensure proper intake.

Building Muscle on a Vegan Diet

A woman prepares a healthy meal in her kitchen, using a scale to portion the ingredients.

Macronutrient Basics

Macronutrients, or macros for short, are the three primary components of food that make up our diet: protein, carbohydrates, and fat. Each of these macronutrients serves a unique purpose in the body and is necessary for optimal health and muscle gain.


It is essential to eat protein for a variety of reasons, including building, repairing, and maintaining muscle tissue, as well as for hormone and enzyme production. Proteins are made up of amino acids, which are the building blocks of the body. Eating adequate amounts of protein can help support optimal health, physical performance, and muscle growth. Additionally, protein can help keep you full and satisfied, aiding in weight loss and weight management. Your body can’t store protein, so the more active you are, the more protein you need to eat for optimal muscle growth. The recommended daily protein intake for those looking to build muscle is typically around 1-1.5 grams per pound of body weight. For a 175-lb. person, that would be between .35 and .5 pounds (5.6 – 8 ounces) of protein each day. 


Carbohydrates power the body with energy for daily activities and exercise. They break down into glucose, the body’s primary fuel source. During high-intensity exercise, the body relies heavily on carbohydrates for energy. Additionally, carbohydrates can help replenish glycogen stores in the muscles after exercise to support recovery and repair. Carbohydrates can also help regulate blood sugar levels, supporting weight loss and weight management. Whole food sources of carbohydrates, such as fruits, vegetables, and whole grains, also provide essential vitamins, minerals, and fiber that are important for overall health. The daily recommended caloric intake from carbohydrates is 45-65% of consumption. 

A variety of food items are displayed in an appetizing way.


Fats are important for hormone and cell membrane production, and they play a role in regulating inflammation and immune function. Consuming enough healthy fats, such as monounsaturated and polyunsaturated fats found in foods like nuts, seeds, avocados, and fatty fish, can help reduce the risk of chronic diseases such as heart disease, stroke, and diabetes. Fats also play a role in nutrient absorption; certain micronutrients (vitamins A, D, E, and K) are fat-soluble, meaning that they require fat for absorption and optimal utilization. Including healthy fats in your diet can help promote satiety and prevent overeating, contributing to weight loss and weight management. The recommended daily fat intake is around 20-35% of total calories.

Meal Planning for Muscle Gain

When it comes to meal planning for muscle gain on a vegan diet, the key is consuming a variety of nutrient-dense foods rich in protein, carbohydrates, and healthy fats. Here are some tips to consider when planning meals:

  1. Focus on Plant-Based Protein Sources: It is crucial to consume an adequate amount of protein to support muscle growth. Plant-based protein sources include soybeans, lentils, chickpeas, quinoa, and seitan.
  2. Incorporate Complex Carbohydrates: Complex carbohydrates are a great source of energy for exercise and muscle growth. Examples of complex carbohydrates include brown rice, sweet potatoes, and whole-grain bread.
  3. Include Healthy Fats: Healthy fats are essential for overall health and hormone regulation. Sources of healthy fats include nuts, seeds, and avocados.
  4. Plan Ahead and Meal Prep: Planning ahead can help ensure that nutrient-dense meals are readily available throughout the week. Consider meal prepping on the weekends to save time during the week.

Fit young woman lifting barbells looking focused, working out in a gym with other people

Tracking Macronutrient Intake

Tracking macronutrient intake is an essential component of meal planning for muscle gain on a vegan diet. It can help ensure the body gets adequate amounts of protein, carbohydrates, and healthy fats. There are several ways to track macronutrient intake, including:

  1. Use a Food Journal: Keeping a food journal can help identify areas of the diet that need improvement. It can also help track macronutrient intake and ensure that daily intake goals are being met.
  2. Utilize a Meal-Tracking App: Meal-tracking apps can help track macronutrient intake and allow for easy adjustments to meal plans. If you find that your weight needs further management beyond muscle gain, online tools can be a great way to get and stay on target. 
  3. Work with a Registered Dietitian: A registered dietitian can help create a meal plan to track calories and macronutrient intake to meet individual needs and goals.

Get Out & Gain 

Building muscle on a vegan diet requires careful attention to macronutrient intake and meal planning. It is important to consume various nutrient-dense foods rich in protein, carbohydrates, and healthy fats. Tracking macronutrient intake can help ensure the body receives adequate nutrients to support muscle growth. With the right approach and dedication, achieving optimal muscle growth on a vegan diet is possible.

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1 Comment

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    14 April 2023 at 1h07

    Amazing!! Loved it!! <3

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