Vegan bodybuilding plan, plant protein at every meal.
A week of plant meals built for strength training, at about 2,600 to 3,000 calories a day, with protein from tofu, tempeh, seitan, lentils and soy milk. Alma can fit it to your goal.
Built from ISSN and NIH Office of Dietary Supplements advice.
The rules
Three habits build plant muscle
Soy foods most days
Tofu, tempeh, edamame or soy milk at two or more meals a day.
Spread protein out
30 to 55 g at the main meals and 20 to 40 g at the snack, not all at dinner.
B12 from fortification
Fortified soy milk and cereal, or a supplement your clinician suggests.
Sample week
Seven days of vegan training meals
About 2,600 to 3,000 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastTofu scramble with sourdough and soy milk5 oz firm tofu scrambled in 2 tsp olive oil, 2 slices sourdough, 1 cup fortified soy milk
LunchTempeh rice bowl with edamame5 oz tempeh, 1 1/2 cups cooked brown rice, 1/2 cup edamame, 1 tbsp sesame oil, soy sauce
SnackPeanut butter protein smoothie1 cup fortified soy milk, 1 scoop pea protein, 1 banana, 2 tbsp peanut butter
DinnerSeitan stir-fry with noodles5 oz seitan, 2 cups cooked noodles, 2 cups broccoli and peppers, 1 tbsp oil, soy sauce
About 2,920 kcal197 g protein309 g carbs
Day 2Tuesday
- BreakfastProtein oats with hemp and berries1 cup dry oats, 1 cup fortified soy milk, 2 tbsp hemp seeds, 1 scoop pea protein, 1 cup berries
- LunchLentil and roasted vegetable bowl1 1/4 cups cooked lentils, 1 cup cooked brown rice, 1 cup roasted vegetables, 2 tsp olive oil, 1 tbsp tahini
- SnackEdamame with soy milk and toast1 cup shelled edamame, 1 cup fortified soy milk, 1 slice sourdough with 1 tsp tahini
- DinnerTofu and broccoli peanut noodles6 oz firm tofu, 2 cups cooked noodles, 2 cups broccoli, 2 tbsp peanut sauce
About 2,850 kcal173 g protein360 g carbs
Day 3Wednesday
- BreakfastVegan French toast with banana2 slices sourdough dipped in soy milk batter, 2 tbsp maple syrup, 1 banana, 1 tsp vegan margarine, 1 tbsp peanut butter
- LunchChickpea and spinach curry with rice1 1/2 cups chickpeas, 1 cup cooked basmati rice, 2 cups spinach, 1 tbsp olive oil, 1/2 cup light coconut milk
- SnackHummus, pita and edamame1/2 cup hummus, 1 whole-wheat pita, 1 cup shelled edamame, 1 cup fortified soy milk
- DinnerSeitan gyros with rice5 oz seitan, 1 large whole-wheat pita, 1 1/2 cups cooked rice, 1/4 cup soy yogurt tzatziki, cucumber
About 2,860 kcal136 g protein417 g carbs
Day 4Thursday
- BreakfastTofu breakfast burrito5 oz tofu, 1 large tortilla, 1/2 cup black beans, 1/4 avocado, 1 cup fortified soy milk, salsa
- LunchBlack bean and sweet potato tacos3 corn tortillas, 1 cup black beans, 1 cup sweet potato, 1/4 avocado, salsa
- SnackVegan protein shake with banana1 scoop pea protein, 1 1/2 cups fortified soy milk, 1 banana, 1 tbsp flaxseed, 1 tbsp peanut butter
- DinnerTempeh with rice and collards6 oz tempeh, 2 cups cooked brown rice, 2 cups cooked collards, 2 tsp olive oil
About 2,770 kcal165 g protein355 g carbs
Day 5Friday
- BreakfastSoy yogurt parfait with granola1 1/2 cups plain soy yogurt, 1 cup vegan granola, 1 cup blueberries, 1 tbsp pumpkin seeds
- LunchTofu banh mi5 oz tofu pan-fried in 1 tsp oil, 1 baguette roll, 1 tbsp vegan mayo, pickled carrot, cucumber, cilantro
- SnackRoasted chickpeas with soy milk1 cup chickpeas roasted in 1 tsp olive oil, 1 1/2 cups fortified soy milk, 1 apple
- DinnerLentil bolognese with pasta1 1/2 cups lentil bolognese, 2 cups cooked pasta, 1 tsp olive oil, 2 tbsp nutritional yeast
About 2,760 kcal126 g protein384 g carbs
Day 6Saturday
- BreakfastProtein pancakes with soy yogurt3 pancakes made with 1 scoop pea protein, 3/4 cup soy yogurt, 1 cup strawberries, 2 tbsp maple syrup
- LunchSeitan banh mi with avocado5 oz seitan, 1 baguette roll, 1/2 avocado, pickled vegetables, 1 tbsp vegan sriracha mayo
- SnackEdamame, soy milk and tahini toast1 cup shelled edamame, 1 cup fortified soy milk, 2 slices sourdough with 1 tbsp tahini
- DinnerTofu and chickpea traybake with rice6 oz tofu, 1/2 cup chickpeas, 1 cup roasted vegetables, 1 cup cooked rice, 2 tsp olive oil
About 2,790 kcal169 g protein333 g carbs
Day 7Sunday
- BreakfastBreakfast tofu hash with potatoes5 oz tofu, 2 medium potatoes, 1 cup peppers and onions, 2 tsp olive oil, 1 cup fortified soy milk
- LunchPeanut tofu rice bowl5 oz tofu, 2 cups cooked jasmine rice, 2 cups broccoli, 2 tbsp peanut sauce
- SnackChocolate soy milk and peanut butter toast1 1/2 cups chocolate soy milk, 2 slices sourdough, 1 tbsp peanut butter
- DinnerLentil shepherd's pie2 cups lentil and vegetable filling, 1 1/2 cups mashed potato made with olive oil, 2 tsp olive oil
About 2,890 kcal139 g protein421 g carbs
Shopping list
What to buy
Most days
Tofu, tempeh and seitanFirm tofu, tempeh, seitan, soy curls, edamame
Now and then
Check the label for B12, calcium and vitamin D on the soy milk you buy.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this vegan bodybuilding meal plan?
About 2,600 to 3,000 calories a day, with 125 to 200 g of protein and 310 to 420 g of carbs. Every day is built to land in that band. Scale portions up or down and keep the foods as they are.
How do vegans get enough protein to build muscle?
From soy foods, beans and lentils, plus grains and nuts. Tofu, tempeh, seitan and edamame carry the most per serving, and soy milk adds about 7 g a cup. The ISSN position stand puts protein at 1.4 to 2.0 g per kg of body weight a day for people who train.
How much protein is in this vegan bodybuilding plan?
This week runs 125 to 200 g a day and averages about 160 g, spread over four meals. The ISSN position stand puts protein at 1.4 to 2.0 g per kg of body weight a day for people who train, so check the total against your own body weight and scale the portions.
Do vegans need a B12 supplement?
The NIH Office of Dietary Supplements says B12 has to come from fortified foods or a supplement when you eat no animal foods. Fortified soy milk, some cereals and fortified nutritional yeast help. Ask your clinician which option suits you, since doses are an individual decision.
Can I follow this plan without soy?
Yes. Swap tofu and tempeh for seitan, lentils and chickpeas, and soy milk for a pea protein milk. Seitan is wheat, so skip it with celiac disease or a gluten allergy. Check the label for B12 and calcium on any milk you switch to.
Is this a lot of fiber?
Yes. This week runs about 40 to 75 g a day. The 2020-2025 Dietary Guidelines suggest 14 g per 1,000 calories, about 39 g at 2,800. Mayo Clinic says adding fiber too fast can cause gas, cramping and bloating, so start slow and drink water.
How does Alma help with a vegan plan?
Log a meal by photo, voice or text in about 10 seconds, and each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, including a vegan setting.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.