Best Vegetarian Bodybuilding Meal Plan Ideas

If you’re trying to work on your vegan diet, these quick and easy recipes contain loads of protein, which is ideal for your fitness target. Scroll down for more detailed vegetarian bodybuilding meal plan recipe ingredients and their nutrition values.

This vegan diet includes several healthy foods on which many meals are based.

  • Day Green Smoothie

Green smoothies are quite low in calories and high in nutrients for a vegetarian bodybuilding diet plan.

Ingredients (1-2 glasses)

  • 1 cup coconut water
  • 1 cup water
  • 2 cups spinach
  • 1 cup frozen pineapple
  • 1 cup avocados
  • 1 banana
  • 3 tsp chia seeds (or any nuts of your choice)

Recipe

Add all green smoothie ingredients to the blender and blend your green smoothie until smooth. Serve, and rinse out the blender right away to avoid sticking.

  • Cold Veggie, Bean, and Rice Salad

This bean salad is low in calories and included in high protein vegetarian meals with an amazing taste.

Ingredients (3-4 servings)

  • ¼ cup olive oil
  • 1 can black beans
  • ¼ cup lime juice
  • ¾ cup tomato
  • ¼ cup cilantro
  • 1 ½ cups steamed rice
  • 1 cup carrots
  • ¾ cup raw corn kernels
  • 2 onion (finely chopped)
  • Salt and black pepper(as per your taste)

Recipe

In a serving bowl, stir olive oil, lime juice, and cumin to blend. Add rice, beans, carrots, corn, tomato, parsley, cilantro, and onion. Stir gently to coat. Season to taste with salt and pepper.

  • Buckwheat Chili

It’s that kind of recipe that is too delicious as well as easy to make.

Ingredients (2-3 servings)

  • 1 tbsp olive oil
  • 1 onion
  • 2 cloves of garlic
  • ½ cup celery
  • ½ cup carrot
  • ½ cup chopped red bell pepper
  • 1 cup buckwheat
  • 2 cup water
  • 1½ cup tomato puree
  • 2 tsp ground cumin
  • 1½ tsp chili powder
  • ½ tsp paprika
  • 1 tsp oregano
  • ½ tsp salt
  • 1 can red beans
  • 1 tbsp yeast

Recipe

In a hot pan, heat oil and add all the veggies. Then cook for 5 minutes and add drained buckwheat, chili powder, and cumin. Cook covered on low for 30 minutes. Serve hot.

  • Spicy Beans and Rice

This gluten-free recipe is easy to digest and full of carbohydrates.

Ingredients (4-5 servings)

  • 2 cups uncooked instant rice
  • 2 cups water
  • ½ tsp garlic powder
  • ½ tsp chili powder
  • ½ tsp cumin
  • Pinch of Black pepper
  • 1 can chili beans
  • 1 can diced tomatoes and green chilies
  • ½ cup salsa
  • 1 cup shredded reduced-fat cheddar cheese

Recipe

Stir in the beans, tomatoes, chilies, and salsa topped with cheese. Cover and microwave on high for 2-3 minutes until heated and the cheese is melted.

  • Quinoa Apple-Raspberry Crumble

They’re naturally sweetened and easy to prepare. Then, you just need to mix up all the ingredients in a tray and bake them!

Ingredients(4-5 servings)

  • 2 apples (chopped)
  • 2 cup raspberries
  • 2 tbsp coconut sugar
  • 1 tsp cinnamon
  • 1 tbsp butter
  • 1 tsp cornstarch
  • ¼ cup oats
  • ¾ cup quinoa
  • 2 tsp lemon juice
  • 1 pinch salt(optional)

Recipe

Toss fruits in a large bowl with cornstarch, lemon juice, and cinnamon until coated. Mix oats, quinoa, sugar, and salt. Bake until the fruits are tender. Let cool slightly before serving.

  • Coconut Cashew Rice

All you need is to mix the ingredients and stir them into the instant pot for your next tastiest meal.

Ingredients

  • ½ cup unsweetened coconut
  • 1/4 cup roasted cashews
  • 1 tbsp butter
  • 1 tsp sugar
  • Pinch of salt
  • 1 cup rice
  • 1 cup light coconut milk
  • 3/4 cup water

Recipe

In a large pan, heat the butter. Add the cashews, salt, sugar, and coconut milk and cook moderately until lightly toasted. Add in the boiled rice and cook until heated through. Garnish with the toasted coconut and serve.

  • Sautéed Spinach

Sauté spinach with olive oil and garlic. And your vegetarian bodybuilder’s diet is ready to eat.

Ingredients (3-4 servings)

  • 2 large bunches spinach
  • 2 tbsp extra virgin olive oil
  • 3 cloves garlic
  • Salt to taste

Recipe

In a large pot, heat the olive oil and saute the garlic. Add all the spinach, salt, and pepper to the pot, and toss it. Cover and cook it for 2 minutes. Top with salt and serve hot.

  • Bean and Sweet Potato Salad

A recipe you must try as per your vegetarian fitness meal plan. Add sweet potatoes, beans, onion, and cilantro quickly, and you are done.

Ingredients(3-4 servings)

  • 1 pound sweet potatoes
  • 3 tbsp olive oil
  • ½ tsp powdered cumin
  • Pinch of salt and black pepper
  • 2 tbsp lime juice
  • 1 can beans
  • ½ red onion
  • ½ cup  cilantro

Recipe

Spread sweet potatoes onto a baking sheet. Drizzle 1 tbsp olive oil over sweet potatoes; season with cumin, red pepper flakes, salt, and pepper. Add black beans, onion, and cilantro. Gently toss.

  • Tangy Chickpea Burger

Paired with savory sauces, these low-fat vegetarian burgers are amazing for a bodybuilder vegetarian diet plan.

Ingredients

  • 2 cups chickpeas, cooked
  • 1 cup rice, cooked
  • 2 tbsp flaxseed
  • 2 clove garlic
  • ½ diced red bell pepper
  • 1 whole jalapeno pepper, diced
  • 1 tbsp dijon mustard
  • 1 tbsp barbecue sauce
  • salt and pepper to taste

Recipe

Mash together the chickpeas and hot rice using a masher. Form into four patties. Grill for about 4-5 minutes per side, or until lightly browned and firm. Brush with barbecue sauce and dijon mustard. Serve immediately.

  • Blueberry Spinach Smoothie

This refreshing smoothie is thick, fruity, and full of nutrients.

Ingredients

  • 1 cup spinach
  • ½ cup milk
  • 1/4 cup oats
  • 1 cup blueberries
  • 1/4 cup plain yogurt
  • 1 tbsp honey
  • 1 tbsp flax seeds

Recipe

Blend all the smoothie ingredients until smooth. Pour into a glass. Add more maple syrup/honey as desired and enjoy.

  • Black Bean Burger

This burger is fast and easy to make, packed with fiber, vitamins etc.

Ingredients (2-4 servings)

  • 1  can black beans
  • 1 tbsp oil for cooking
  • 2 medium cloves garlic
  • 2 scallions
  • ½ cup oats
  • ½ tsp chili powder
  • ½ tsp paprika powder
  • 1 tbsp soy sauce
  • 1 tbsp vinegar
  • 1 tsp maple syrup

Recipe

Mash black beans in a medium bowl. Add chopped garlic and sauces to mashed beans. Divide the mixture into four patties—grill on the preheated grill for about 8 minutes on each side.

  • Spiced Carrot and Red Lentil Soup

This soup tastes as wonderful as it looks. It is a high-protein Indian vegetarian recipe.

Ingredients-

  • 1 tbsp cooking oil
  • 1 medium onion
  • 2 cloves of garlic minced
  • Handful of cilantro
  • 1 tsp heated spices
  • ¼ tsp chili flakes
  • 3 large carrots
  • 1 cup tomatoes
  • ¾ cup of red split lentils
  • ¼ tsp sea salt
  • ¼ tsp freshly ground black pepper

Recipe

Stir everything together, then add the lentils. Stir well, reduce the heat, and simmer for about 30 minutes. Blend the soup with a hand-held blender until it is smooth. Serve it with chopped cilantro.

  • Sweet ricotta pancakes

You must try these less sugary, velvety, and delicious pancakes; you will be so happy with this recipe!

Ingredients

  • ¾ cup all-purpose flour
  • 2 tsp baking powder
  • 3 tbsp sugar
  • ¼ tsp salt
  • 1 cup ricotta cheese
  • ¾ cup milk
  • 2 large eggs
  • ½ tsp vanilla extract

Recipe

In a large bowl, mix ricotta cheese, flour, baking powder, sugar, salt, eggs, and vanilla until combined. Place a pat of butter onto the skillet and wait for it to sizzle. Pour batter into portions and cook until golden brown.

  • Creamy pasta with broccoli

This is a delicious and comforting meal. It is great for quick and easy lunch preparation.

Ingredients

  • 8 ounces pasta
  • 3 cups broccoli
  • 2 tbsp butter
  • ½ tbsp flour
  • 1-2 cloves garlic
  • 2 tsps lemon juice
  • ¼ tsp Italian seasoning
  • 1 cup cream
  • ⅓ cup freshly grated parmesan cheese
  • Salt and pepper to taste

Recipe

Boil a large, salted pot of water with pasta into it. Whisk in the cream and let it cook for a few minutes. Season the pasta with salt & pepper. Serve immediately with extra parmesan grated on top if desired.

  • Mocha Oatmeal

This delicious breakfast is a simple way to include oatmeal with no extra calories and carbohydrates.

Ingredients(1 serving)

  • 1 cup coffee
  • 1½ cup oatmeal
  • ½ tsp unsweetened cocoa powder
  • ½ tsp sugar

Recipe

Add oats, milk, cacao powder, and instant coffee to a saucepan. Bring to a gentle boil, then reduce to a simmer for 10 minutes. Top it with chocolate or fruits.

  • Italian-Style Spaghetti Squash with Tempeh

It’s low in calories, high in fiber, and a valuable source of all helpful nutrients.

Ingredients

  • 2 lb. spaghetti squash
  • 2 tbsp olive oil
  • 1 medium  onion
  • 1 zucchini
  • 4 medium tomatoes
  • ¼ tsp salt
  • ¼tsp  black pepper
  • ½ cup Parmesan cheese

Recipe

Heat 1 tablespoon oil in a large pan over medium heat. Add onion, and cook for 3 minutes. Add tomatoes, salt, and pepper. Reduce heat to low, and cook uncovered, for about 10 minutes. Drizzle with more oil, if desired, and garnish with Parmesan cheese.

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