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Going meat free doesn’t mean you won’t build muscle, burn fat or reach your most important fitness related goals – you can still build muscle and lose fat on a plant-based diet!

The key to proper nutrition when building lean muscle and dropping body fat is clean eating and having a proper intake of protein, fats and carbs specific to the goals you wanna reach.

Let’s look into what the essentials are for a balanced vegan diet – ensuring the best nutrition, and balancing out our macronutrients the same way we would balance a diet that would include meat.

Here’s a list of the best fats, proteins and carbs to include with an active vegan lifestyle, making sure you include a variety of foods into your diet every day and getting at least

1g of protein pound of body weight.

Protein

  • Soybeans

  • Lentils

  • Beans

  • Chickpeas

  • Tofu

  • Tempeh

  • Peas

Fats

  • Avocado

  • Flax Seeds

  • Chia Seeds

  • Walnuts

  • Pumpkin Seeds

  • Hemp Seeds

  • Coconut Oil

  • Sesame

Carbohydrates

  • Quinoa

  • Spelt

  • Oats

  • Potatoes

  • Brown Rice

  • Squash

  • Vegetables like broccoli, spinach, kale, asparagus, beets, carrots and tomatoes.

  • Fruits like banana, strawberries, oranges, pineapple, grapefruit and apples.

  • Vitamin B12

  • Vitamin D

  • Omega-3

  • Iodine

  • Iron

  • Calcium

  • Zinc

Keep your hard-earned muscle by eating enough calories, and ensuring you’re getting enough variety of good quality protein. A mix of good quality protein will provide all essential amino acids our bodies needs for muscle growth, repair and feeling your best.

During workouts, whether its weight training or cardio, we recommend taking BCAA’S. Mix a serving with 3 cups of water and sip before training, during training and after. BCAA’S will help fuel your body by:

Reducing muscle and protein breakdown, helps with better muscle recovery, and fights fatigue during your workout so you can run that extra mile, or push those extra reps. 

Check out this meal plan we’ve created for a vegan athlete:

Meal 1

Oatmeal with protein powder, almond milk, chia seeds, and strawberries  

Workout

A serving of BCAA’s with water and electrolytes

Snack

Whole Wheat toast with peanut butter and banana and a protein shake

Meal 2

Salad with quinoa, spinach, chickpeas, peas, beets, and pumpkin seeds, and walnuts

Snack

Celery and Hummus

Meal 3

Tofu Burger with portobello mushroom, sweet potatoes, avocado and broccoli

Snack

Dark chocolate and Dates  

Whether you’re goal is to lose body fat or build muscle we create meals plans specific to those goals, email us at info@luxfit.ca to figure out what how many macronutrients you should be eating daily to hit those goals.