This is a guest post by my good buddy, Robert Cheeke. Robert is a good example of how to build high quality muscle and great physique whilst on a diet consuming only plant foods. Robert is a vegan bodybuilder who is out to spread the benefits of a plant-based diet and change our perceptions about the options we have available to us to build lean muscle.
In this article you will see sample Meal Programs that will help you to get ripped whilst eating extremely healthy foods that will promote well-being and yes – help to keep disease and illness away. Sound like a good idea? Read on…
(By the way, if you’re a woman, Robert has also listed here some meal programs from his book that are custom made meal programs for women based on general fitness, not bodybuilding per se.)
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by Robert Cheeke
These nutrition programs are for an average 170-pound male looking to maintain and build muscle, but the themes throughout are consistent for any gender, any size; just tailor your own programs to your individual caloric needs. These are simply examples and have not been approved by the FDA or other governing body. They are purely based on my experiences and observations as a competitive and champion vegan athlete over the past 15 years.
Men’s Meal Program #1
Meal #1
- Bowl of oatmeal
- Green protein smoothie
- 16 ounces of water
Meal #2
- 3 pieces of whole fruit
- 1 cucumber
- 16 ounces of water
Meal #3
- Large green salad with mixed greens and Vega Omega 3-6-9 EFA Oil
- 2 artichokes and bowl of mixed beans and sprouts
- Protein drink (Vega Whole Food Health Optimizer)
- 16 ounces of water
Meal #4
- Celery sticks with almond butter
- 16 ounces of water
Meal #5
- Ethiopian food dinner (bread and beans, greens, lentils, hummus, and a variety of other dips)
- 16 ounces of water
Meal #6
- Tofu “chicken” sandwich with vegan mayonnaise, lettuce, and tomato
- Bowl of rice with peanut sauce
- 16 ounces of water
Estimated Totals:
Total Calories = 4300
Total grams protein = 175g
Total grams of carbohydrates = 675g
Total grams of fats = 100g
Total water consumption = 120 ounces (factoring in water for protein drinks too)
Men’s Meal Program #2
Meal #1
- 2 pieces of whole fruit
- Yerba mate drink
- Fruit Smoothie
Meal #2
- Whole food based Energy bar
- Assorted fresh vegetables (carrots, cucumbers, peppers)
- 16 ounces of water
Meal #3
- Burrito with rice or quinoa, greens, beans, and avocado
- Small green salad with Vega omega 3-6-9 EFA Oil
- 12 ounces of hemp milk
- 16 ounces of water
Meal #4
- 3 pieces of whole fruit
- 16 ounces of water
Meal #5
- Large green salad with steamed green vegetables and tempeh
- Bowl of carrot/ginger soup
- 12 ounces of almond milk
- 16 ounces of water
Meal #6
- 2 whole food based Protein or Energy bars
- Protein drink (Vega Whole Food Health Optimizer)
- 16 ounces of water
Estimated Totals:
Total Calories = 4,000
Total grams protein = 180g
Total grams of carbohydrates = 660g
Total grams of fats = 70g
Total water consumption = 104 ounces (factoring in water for protein drinks too)
Men’s Meal Program #3
Meal #1
- 2 pancakes with maple syrup
- Small bowl of potatoes and broccoli
- Green Smoothie
- 16 ounces of water
Meal #2
- Almond butter sandwich
- Whole food based protein drink (Vega Whole Food Health Optimizer)
- 16 ounces of water
Meal #3
- Collard green wraps with hummus or vegetable pate, beans, sprouts, and vegetables
- Bowl of lentil, bean, or vegetable soup
- 16 ounces of water
Meal #4
- 3 pieces of whole fruit
- 16 ounces of water
Meal #5
- Bell peppers stuffed with rice and seasonings
- Green salad with Vega omega 3-6-9 EFA Oil
- Bean sprouts and fresh or steamed vegetables
- 16 ounces of water
Meal #6
- Whole food based Protein drink (Vega Whole Food Health Optimizer)
- 2-3 servings of assorted nuts
Estimated Totals:
Total Calories = 4,500
Total grams protein = 160g
Total grams of carbohydrates = 760g
Total grams of fats = 90g
Total water consumption = 104 ounces (factoring in water for protein drinks too)
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Robert Cheeke is a competitive bodybuilder and the 2005 and 2009 INBA Northwestern USA Natural Bodybuilding Champion. He is also President and founder of Vegan Bodybuilding & Fitness, a company dedicated to supporting natural vegan bodybuilders and fitness enthusiasts. Check out his website at www.veganbodybuilding.com.
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