Sample Muscle Building Nutrition Programs for Active Vegan Women

by Robert Cheeke

These programs have been created for women and the quantities of food are based on approximately 125-150- pound active women.  They are just samples and exact foods and quantities can be altered based on interest, size, age, and activity level.  Keep in mind these are designed for active women who are burning more calories throughout the day due to exercise/sports than a sedentary person, and require extra nutrition (calories) to recover from exercise.

Women’s Meal Program #1

Meal #1

• 3 pieces of whole fruit
• Fruit smoothie
• 16 ounces of water

Meal #2

• 2-3 servings of assorted nuts
• Flax crackers with hummus
• 16 ounces of water

Meal #3

• Burrito filled with quinoa, veggies, avocado, and greens
• Small green salad
• 16 ounces of water

Meal #4

• Vega Whole Food Health Optimizer Protein drink
• 1 baked yam with broccoli and small spinach salad
• 16 ounces of water

Meal #5

• Bowl of brown rice, kale, beans and coconut curry sauce
• Green salad with a variety of greens, seeds and nuts
• 16 ounces of water

Meal #6

• 3 pieces of whole fruits
• Fruit smoothie

Estimated Totals:

Total Calories = 3,000

Total grams protein = 120g

Total grams of carbohydrates =  518g

Total grams of fats = 50g

Total water consumption = 116 ounces (factoring in water for protein drinks too)

Women’s Meal Program #2

Meal #1

• Bowl of oats
• Green Smoothie
• 16 ounces of water

Meal #2

• 3 pieces of whole fruit
• Fruit juice or fruit smoothie
• 16 ounces of water

Meal #3

• Bowl of lentil or vegetable soup
• Large green salad with greens, sprouts, seeds, nuts, avocado with Vega EFA Oil
• 8 ounces of coconut water

Meal #4

• 2 whole-food based energy bars
• Green Smoothie
• 16 ounces of water

Meal #5

• Brown rice with steamed broccoli, cauliflower, carrots and other veggies
• Green salad with dark greens including kale, spinach, and collard greens
• 16 ounces of water

Meal #6

• Vegetable sushi with seaweed, rice, avocado, and cucumber
• Small bowl of ginger soup

Estimated Totals:

Total Calories = 2,900

Total grams protein = 135g

Total grams of carbohydrates =  482g

Total grams of fats = 48g

Total water consumption = 108 ounces (factoring in water for protein drinks too)

I’ve found that the more enthusiastic you are about supporting your active lifestyle with a sound nutritional program, and the more meaningful your reasons for doing so, the greater your success will be.

That’s just the nature of enthusiasm.  In general, the more you care about something, the harder you’ll work to achieve it.  Exercising and eating well is a lifestyle decision that allows me to live, work and play as a vegan bodybuilder.

My career opportunities, interests, and long-term goals are all dependent on my ability to stay motivated.  The harder I work, the more success I experience, and the more personal fulfillment I achieve.

What are YOUR unique reasons for wanting to build or maintain muscle?  Why do you care about it, and what does it mean to you?

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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.

If you’re interested in muscle building tips for women, check this out: No Nonsense Muscle Building for Women.

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