Meals and Plant Based Recipes for Muscle Building

Meals and Plant Based Recipes for Muscle Building



These are some of the most effective meals and plant based recipes for muscle building!
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Today we're going to dive into a plant based muscle building meal plan specifically designed for muscle gains. Whether you're already following a plant-based diet or currently consuming animal-based foods, this video is valuable for anyone looking to incorporate high-protein, nutrient-rich meals into their routine. We will explore delicious, simple, and protein-packed plant-based meals that will fuel your gains and help you build muscle.

Discover the power of a plant based muscle building diet as we focus on constructing a completely plant-based nutrition plan, emphasizing the importance of building your meals around protein-rich foods. To build muscle effectively, you need a high-protein diet combined with adequate calories. When it comes to plant-based foods, it's crucial to be strategic about what you eat and to center your meal plan around high-protein options such as nuts, seeds, fermented soy like tempeh, beans, legumes, pumpkin seeds, quinoa, and various kinds of lentils.

In this video, we'll walk you through breakfast, lunch, snack, and dinner ideas, sharing some of our best plant-based recipes for plant-based muscle gain. We'll provide visuals and explain how you can easily incorporate these meals into your existing nutrition plan. No matter your current dietary preferences, you're sure to find value in the plant-based meal ideas we present. So get ready to amp up your muscle gains and learn about achieving plant-based muscle gain and building muscle on a plant-based diet with this comprehensive meal plan!

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Quick Timestamps:
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(0:00) Intro
(1:21) Setting your protein target
(2:09) Breakfast
(5:11) Lunch
(8:50) Snack
(10:26) Dinner
(12:58) Vegetables and iron
(13:56) Get good probiotics
(14:39) Other foods to consider
(15:21) Conclusion

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Articles, Vids, & Links Referenced in This Video
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✔️ Muscle Building for Women Over 40: https://youtu.be/OxXkf8f3ur0
✔️ Losing Weight on a Vegan Diet: https://youtu.be/fOme8szjoEI
✔️ Healthy Meals You Can Eat EVERY DAY: https://youtu.be/jYafG0AZzro

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#FitMotherProject #MoreFitMothers​ #IamaFitMother #PlantBased #PlantBasedDiet ———————————————————————————————

**Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies.

hey there my friends Dr Ray from the fit father project and the fit mother project welcome to today's episode today we're going to cover a vegan meal plan for muscle gains and whether you're following a vegan and plant-based diet right now or if you're someone who's eating animal-based Foods this video is going to be valuable for you because what I'm going to do is break down some of the best plant-based high protein meals that'll help fuel your gains and these meals are delicious they're simple they have a lot of amazing foods and they're so rich in nutrients and specifically we're going to be dialing in a completely plant-based nutrition plan here and when you're coming to approach a vegan meal plan for muscle gains what you need to focus on is building your nutrition around protein-rich foods to build muscle we need a high protein diet paired with adequate calories and when it comes to plant-based Foods you need to be very strategic about what you eat and we need to build our meal plan around the high protein plant-based Foods things like certain kinds of nuts and seeds fermented soy like tempeh beans legumes pumpkin seeds quinoa different kinds of lentils we want incorporate these into our meals and I think regardless of how you're actually setting up your diet right now you're going to get a lot of value we're going to run through breakfast lunch snack and dinner I'm going to give you some of my best plant-based recipes we're going to throw some of them up on screen and show you things you can incorporate into your nutrition plan I know you're going to love it let's get into today's video [Music] all right so when it comes to building muscle I think one of the first things to think about when setting up your meal plan is setting your protein Target so for most people what you want to be getting is around 0.75 to 1 gram of protein per pound of body weight so for most people this will roughly equate to a hundred to 150 grams of protein and because we're doing a vegan meal plan this means that let's say we're eating three to four meals per day then each meal is going to need to have around 30 to up to 50 grams of protein which is very possible but when it comes to plant-based Foods it's not like we have a food that's like pure protein oftentimes plant-based Foods they have protein mixed in with healthy fats mixed in with carbohydrates so we're going to kind of need a nickel and dime our way into these protein Rich meals and it means we just need to combine more nutrients more ingredients which means the meals are also very delicious when you set them up right so let's get into breakfast first and how you can set up a high protein breakfast when it comes to a vegan meal plan for muscle gains there are three options I absolutely love the first one is a high protein breakfast smoothie and regardless of what you actually do vegan vegetarian or you're eating omnivorous diet a plant-based breakfast smoothie in the morning is a really really great option so the first thing you're going to want is a high quality plant-based protein powder so we have our super fuel which is absolutely amazing my preference I formulated it you get 20 grams of plant-based protein over 40 different vitamins mineral superfoods probiotics it's less than two grams of sugar zero artificial sweeteners it's absolutely amazing regardless of what product you choose you want to get a protein powder that's rich in plant-based proteins meaning it's coming from a blend of different kinds of protein sources so some are just rice some are just pea some are just hemp it's best if they're Blended together so you get a more complete amino acid profile so when I'm making a plant-based smoothie I'm throwing in one and a half scoops of a plant-based protein powder I use our super fuel throwing about two tablespoons of hemp seeds one tablespoon of Chia seeds you can throw around a tablespoon or two of some ideally organic peanut or almond butter you can throw in some almond milk maybe some wild blueberries you blend that sucker up and if you want to increase the calories which are important for muscle gains you can also include some more healthy fats you could drizzle olive oil in there you could throw a little bit of some coconut oil you can do all sorts of different kind of things or just increase the peanut butter then you have a protein shake in the morning that hits around 40 to 50 grams of protein is going to be around four to five hundred calories and it's great because it doesn't really weigh you down with a lot of digestive stress it's easy to have so that's a great option another great option for breakfast is if you are someone who does like tofu you could easily do some kind of like high protein tofu scramble and throw it on a slice of like Ezekiel Bread so my favorite kind of bread is Ezekiel bread it's a sprouted organic bread each slice has five grams of protein so if you were to make like a sandwich or have two of those slices for example and throw eggs on top that's 10 grams of protein right from the Ezekiel Bread you throw another like you're gonna get 20 grams of protein or so from the tofu scramble in there so you're already at like 30 grams and you're totally set now if you threw a little bit of some sauteed Greens on the side or something like that or maybe you have some chickpeas or maybe a little hummus or something like that you're totally getting to that around 40 grams of protein in that breakfast meal so tofu scramble could be very good on a vegan meal plan another thing that's great for breakfast is overnight oats you can make plant-based high protein overnight oats and it's really cool what you want to get is some organic rolled oats you probably are going to have around a cup of these which is great it has a lot of those good complex carbohydrates vitamins minerals is also rich in protein and then you're going to want to add in around two tablespoons of some hemp seeds around two tablespoons of chia seeds around a tablespoon of peanut butter load that thing up with some almond milk and let it sit overnight and in the morning you have this delicious oat mix that's rich in protein vitamins and minerals and there's basically no prep involved so if you're the person who likes kind of an oatmeal concept overnight oats is great you can also make oats on the stovetop in the morning if you want to do it that way and again Spike that stuff with hemp seeds I think is such a good idea for getting that protein number up those are three great options for breakfast now because we want to make sure we're hitting that protein Target and we're trying to build muscle I recommend that you do eat lunch around four hours later so it's a good idea to have breakfast because we're trying to get this protein throughout the day lunch a really good option is a couple things one you can do a classic sandwich so again taking that Ezekiel Bread you can make like basically a peanut butter or almond butter sandwich so I just buttered up two of these Ezekiel breads but I would like load that sucker up because you can make a sandwich that has around 25 grams of protein just from nut Butters and Ezekiel bread and I put it on a side of some sprouts and some I have some green beans that I had the night before that were sauteed so you're nickling and diming your way here to around 30 grams of protein very good simple meal you could also use some kind of tofu or if you're the kind of person that does like to eat substitute Meats in there that's okay I do want to say this is just a little bit of a blanket statement I know there's a big industry right now for a lot of people wanting to do these like faux meats and different kinds like this these are oftentimes not the healthiest choices they often throw like canola oil soy oil seed oils they're using like processed soy protein and stuff like that and although it may taste good it's not the best option but I do want to talk about soy for a second because I believe soy is a very amazing Rich plant-based protein source and there are some problems with soy first off me personally I would not eat non or as I would not eat soy that's not organic soy is a crop that's sprayed with a lot of different pesticides it's a lot of G it's one of the main GMO crops there are some problems with having non-organic soy and me personally I pretty much only go for fermented soy so different than just like the extra firm spongy tofu you want to get something like tempeh is what tempeh looks like it's something that is really good you can cut into slices you can fry that with a little bit of coconut oil or avocado oil on a stovetop this could be on top of a salad you can use this on a sandwich but fermented soy is really good because the process of fermentation actually removes a lot of these anti-nutrients in soy and makes it so it's quite good and I think a fermented soy has far fewer problems for people in terms of like hormone levels anti-nutrients digestive distress then having a full-bodied soy if you will that's not fermented but your call experiment with that for me I personally wouldn't be eating anything soy besides fermented soy like tempeh but it could be a really good option for lunch another good thing is you can make yourself like basically like I call them like a Buddha bowl which has like some chickpeas that are maybe like like steamed or cooked you can have maybe some root vegetable on there like uh maybe maybe like a tuber like a sweet potato in there you throw it mixed with some greens sprinkle that with some sprouted pumpkin seeds maybe you have some Sprouts on there maybe you had some beans that were cooked or or from a can and you mix all this up with some avocado and maybe some kind of nice dressing or hot sauce you can make a really nice Bowl has a lot of different kind of nutrients and the cool thing about a bowl like this is with plant-based Foods you're getting protein but you're also getting healthy fats and healthy carbohydrates all in one meal and this bootable that we've shown you is probably going to be around five six hundred calories which is great I mean if you're trying to hit around 2500 calories let's say for muscle gains purposes and you're having like a bigger dinner and you had a five 500 calorie breakfast 500 calorie lunch you're already a thousand calories so now between snack and dinner we're probably going to be around that range for muscle gains and of course it's high in protein as well and remember if you use a plant-based protein powder you can always just like throw a little half scoop of that on the side and just like spike your protein Target it's really good and because we're not just focusing on protein we also need to get enough calories it's always a fine idea when you're trying to build muscle to throw a side of fruit on any of these meals so let's say you had the peanut butter sandwich for lunch you can easily throw like an organic apple on the side and give you another 100 calories good fiber good vitamins and very beneficial for your overall health so eat more fruit espec if you're trying to build some muscle on a plant-based diet now it's oftentimes a good idea between lunch and dinner to throw some kind of snack in there because again more calories to fuel muscle gains it can be a really good pre-workout too if you work out later in the day and you want to have a little bit of something in your stomach but not be overloaded there are some great plant-based protein bars that are phenomenal so this one from garden of life is really great 100 plant-based it's actually vegan as well they blend up the different protein sources it's organic you might find these go macro bars or Larabars some of these can be good personally I probably wouldn't eat a bar that has more than like 10 grams of sugar in total and some of that sugar is gonna be natural because they throw like dates in there and other kinds of fruits to like give the bar some texture but if it has like a lot of just like you see on the ingredient list and it says like cane sugar certain kinds of corn syrups you want to dodge that and get something that's a little more natural and I think these some of these bars are a really great option another great option for muscle building is to get some kind of nuts right this is macadamia nuts or you can get some pistachios and you can have a full like half cup of this again great protein source and if you get the right kinds of nuts and I think the healthiest ones are macadamias walnuts pistachios you can have quite a bit of these and they're going to give you healthy fats to fuel your workouts to keep your blood sugar levels stable and there's a lot of calories in a little bit of food so if you're struggling to eat eat enough food and you're feeling full all the time because plant-based foods make you full because a lot of the fiber content then nuts are a great way to kind of spike your calories up and Spike your protein without like adding too much digestive stress so I'm a big fan of that and I like to pair of nuts on the side of some kind of fruit whether it's some kind of organic berries here an apple a pear kiwis oranges you can make a nice combination of fruit and nuts it's a really good snack now when we get to dinner there's a couple different things you can do I mean there's there's plant-based cookbooks out there that have literally hundreds of high protein recipes that are phenomenal I'll just give you a couple of the basics that might me and my family do one is you can do a high protein chili so you can throw a different a bunch of different kinds of beans in there black beans red beans like whatever and a lot of people are afraid of beans because they've heard about this idea of lectins these anti-nutrients that can be inflammatory hurt your gut lining and bind up certain kinds of things and it's true beans do have lectins in them and different varieties based on the kind of bean there's a couple ways you can remedy this that makes them totally safe and good to go it makes them a staple your muscle building meal plan one is to actually soak your beans for at least five six hours if not overnight this is a good idea just like throw your beans in some water and allow them to sit there overnight and then throw out the water in the morning this removes some of the lectins and then if you get a pressure cooker like an instapot which is what my family uses it's great because you throw the beans in there and the combination of the pressure and the heat deactivates basically all these lectins so having a high protein chili is a phenomenal idea it's so good to get a variety of beans in there and again this is one of the recipes we have here that's super good this is kind of like my family high protein plant-based chili recipe it's very good now when it comes to dinner as well something you want to absolutely incorporate on a plant-based nutrition plan is some quinoa so quinoa is great because I think it's technically a seed but you can kind of use it like a grain or a rice but it's one of the highest protein grains in Rices so if you like use this as a base and you're having it on the side of some kind of chili or you're having tempeh maybe with some quinoa it's such a good food because it helps you get your protein Target it's good in carbohydrates and it's really delicious you can throw a bunch of sauces on it as well so I like to make my quinoa on a rice cooker so having a pressure cooker and a rice cooker is a really good idea to make it super convenient you can throw some vegetable stock in there and just cook that quinoa on like the brown rice setting and it turns out really good and now you have a bunch of that stuff that you can incorporate in your meals and then another thing I think is great for dinner that's high protein is getting into some of the Indian cuisines and getting some lentils and some Dal so maybe it's like a vegan split pea soup or maybe you get some some specific kind of lentils and you mix it in with a lot of these Indian spices and you make a doll which is like a lentil high protein Mash that you can throw in the side of some quinoa absolutely delicious loaded with grape plant-based protein definitely something I recommend you check into for a great dinner and of course there's all the different things you can do with tofu and tempeh and stuff like that but again I highly urge you to do more of the fermented soy like the tempeh and you can throw that again you could like put the tempeh you could marinate that in soy sauce or barbecue sauce throw that in with some quinoa and you have a really great tasty meal and I also want to say don't forget about the vegetables when you're on a muscle building meal plan plant-based and I think you're like duh Dr a obviously but I'm specifically referring to the dark green leafy vegetables so I have some rainbow chard here and one thing you really want to do when you're trying to build muscle on a plant-based plan is making sure you're getting enough iron in your diet so there's two different kinds of iron there's heme iron that's found in like muscle meats and organ meats and stuff like that but on a plant-based diet you're going to be getting the non-heme sources of iron and those are largely found in dark green leafies as well as the beans and iron's super important for helping blood cell production which is massively important when we're exercising and training hard so you want to make sure you're getting some of this so what I recommend you do is start buying some charred Swiss chard rainbow chard and saute that so you throw it in a pan with some olive oil or avocado oil chop it up you can put a little garlic squeeze a little bit of lemon in there there's some vitamin C in that helps activate some of the iron and helps your body absorb it so great idea to throw some of these dark green leafies on the side really good thing for dinner or a salad for lunch and another consideration too just for good overall health as you're trying to build muscle on a vegan meal plan is to get a good probiotic source so this is some this is some kimchi which is basically fermented cabbage with some spices this is something I recommend you have for a good GI function maybe you have that with dinner or with lunch just have like a a couple tablespoons or a nice serving of that it's going to really help your digestive tract and it's really key because a lot of people find when they're doing a plant-based meal plan then not the right way they're not preparing their beans properly they're not eating the right kinds of foods they can feel bloated and gassy when the GI track is off you just don't feel good and then you get off the vegan meal plan and it's not working for you so sustainability when it comes to a plant-based meal plan is all about gut health and I think the probiotics are a really good source and then other things I think just to make the plan enjoyable it's good to incorp braid some dark chocolate like if you're going to have carbohydrates which you obviously are on a plant-based meal plan or some chocolate have that after training it's fine to have your insulin spike a little bit after training that's like part of the goal is to like get cortisol down insulin stimulate some of that muscle building so having a square of chocolate after you train or even after dinner can be a really nice thing that makes the meal plan feel good other things I like just because I'm trying to get calories up when I'm on a vegan meal plan for muscle building purposes is I'll get some coconut ice cream bars as well some of the low sugar ones because they taste great and like if you get a low sugar coconut ice cream bar it's just a nice treat you get an extra 100 200 calories you're getting some of those good MCTS fats from the coconut so it's a beneficial thing so overall the take-home message you can absolutely build muscle on a vegan meal plan you just gotta have it kind of dialed in you got to build around these good plant-based Foods nuts seeds I 100 recommend you get high quality protein powder if you don't have one that you love and you want to have one that's absolutely tested and pure and absolutely amazing then check out our plant-based super fuel really good it's the protein powder that I use basically every single day best tasting plant-based protein powder that I've had you know I'm a little biased because I made it but I recommend you check that out and try that and that's basically it if you enjoyed this and you want more stuff like this we do have a couple other plant-based videos and different stuff all across our fit father and fit mother YouTube channels and whether or not again you're following this exclusively vegan diet right now you can incorporate this stuff into your routine you can move away from maybe doing always animal based foods you can start incorporating maybe like the vegan vegetarian chilies the dolls plant-based protein shakes I think you're going to find they're delicious and help you feel really good this is Dr Anthony balduzi signing off thanks for being here my friend I'll see you around future videos and I'll talk to you very soon

#Meals #Plant #Based #Recipes #Muscle #Building

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