Raw vegan bodybuilding meal plan- Gain Muscle and Lose Fat

There has always been contradictory information about raw vegan diets especially regarding protein. When most people think of “raw foodist” they imagine a fragile framed, lightweight individual and although this is true a large portion of the time please understand that is a choice. I know overweight raw vegans, muscular raw vegans and everything in between. With a Raw vegan bodybuilding meal plan you can choose the category you want to reside in.

A raw vegan diet is essentially raw fruits and vegetables that have not lost the most significant part of their nutritional luster. By luster, I am referring to the living enzymes that provide the natural nutrition raw diets are coveted for.

This guide will help you create a meal plan to lose body fat and build muscle on a raw vegan meal plan.

To Cook or Not to Cook that is the question…

The raw vegan diet allows for items to be cooked, but only up to the 115-118 F (46-49 C), depending on who you ask, or what source you acquire the information from.

Contrary to popular belief raw vegetables are not always healthier than cooked ones, depending on the nutrients you seek.

For instance if you were interested in attaining more antioxidants, cooking certain fruits like tomatoes or vegetables like asparagus, cabbage, mushrooms, peppers etc will increase those levels in the food.

Now, although this is true, eating a few handfuls of antioxidant dense fruits daily (blueberries, red berries, grapes etc) will have the same effect and will alleviate the need to squeeze the antioxidants out of those foods while losing enzymes and vitamins.

What do Raw Vegans Eat

You have a very wide array of things to eat and drink with the raw vegan meal plan, you will just have to get creative on how you plan to eat them. You will find yourself trying fruits, vegetables, legumes and seeds you have never heard of let alone taste.

If this is your first time exploring the raw diet there are a few great places you can shop for the more exotic items. This includes, international markets, trader does, whole foods, Bristol farms and other natural food or health stores. However, you can find the bulk of what you need at any local grocery that carries produce.

The Raw Vegan Bodybuilding meal plan includes:

  1. Raw Fruit
  2. Raw Vegetables
  3. Dreid Fruit (Not a substitute for raw)
  4. Sprouts
  5. Seaweed
  6. Raw Nuts
  7. Raw Seeds
  8. Raw Legumes (sprouted or soaked)
  9. Raw Grains (sprouted or soaked)
  10. Roots (root vegetables)
  11. Fresh Herbs
  12. Raw Spices
  13. Raw Nut Milk
  14. Vinegars
  15. Raw Protein Blend
  16. Cold pressed Oils
  17. Raw cacao
  18. Raw Nut Butters
  19. Raw Coconut Oil
  20. Fermented foods (sauerkraut, kimchi, miso)
  21. Nut Milk

The key aspect of the “raw” part of the diet is avoiding processed foods at all cost. You want all of your nutrients acquired in their raw form.

 

How to “cook” Raw Vegan Food?

Yes, I know it sounds strange and I will clear that up right now. You won’t be cooking more than you will be “assembling” your meals. However, you will still need some prep items in order to excel at executing your meals in a reasonable time frame, consistently. Half the battle is always having raw food meals available so you don’t indulge in your cravings.

There are a few appliances I recommend that I believe are essential to making this a reality:

  1. Heavy Duty Blender (for making smoothies, whole juice, sauces, soups etc)
  2. High end Juicer (you will be using this a lot and as fresh juice is a staple not only for drinking but recipes as well)
  3. Quality Knife Set (there will be more cutting done than you can imagine)
  4. Decent Knife Sharpening kit (Safety relies on a sharp edge when it comes to prepping food)
  5. Cutting Board (Possibly a few, if you want them to last I would go with a decent quality wood version)
  6. Mandolin Slicer (For easy, quick and particular cuts)
  7. Food Processor (Slicing, grating or shredding whatever you plan on preparing asap)
  8. Food Dehydrator (For the preservation of ingredients and to add a different element to your meals)
  9. Spice Grinder (Will assist you in making nut milks amongst other things)

Meal Plan- Lets Get Muscular

Before we get into the details I want to go over a few things. This meal plan was created to be useful to a wide array of people therefore it is plug and play. In regard to this that means items can be substituted in and out for others in the same category and everything will still operate smoothly.

This way seasonal fruits and vegetables etc, or the location of a particular person will have no effect on whether they can succeed using the plan.

For example if you find a dark leafy green that isn’t on the list you can sub that for one that you see on the list. But keep in mind variety is key, don’t get set in the same foods if it is not necessary.

Also, if you are working out consistently (bodybuilding) you will want to consume your body weight in protein. For Example, I am 189 lbs therefore if I was bodybuilding I would want to consume around 189 grams of protein daily. If you are working out but not as aggressively you can cut that figure by 25%.

Notice that the serving size is next to the food group.

Fruit (1 cup chopped or Hand sized fruit whole)

  1. apple
  2. orange
  3. pear
  4. plum
  5. apricot
  6. peach
  7. kiwi
  8. dragon fruit
  9. star fruit
  10. jack fruit
  11. mango
  12. lemon
  13. lime
  14. cantaloupe
  15. honey dew
  16. papaya
  17. guava
  18. watermelon

Vegetables (1 cup Chopped)

  1. Carrots
  2. Cauliflower
  3. Cucumber
  4. Squash
  5. Bell Pepper
  6. Jalepeno
  7. Serrano
  8. California Pepper
  9. Sweet Pepper
  10. Radish
  11. Olive
  12. Celery
  13. Zucchini
  14. Beet
  15. Asparagus

Leafy Greens (1 cup chopped) 1 gram protein

  1. Green Lettuce
  2. Red Lettuce
  3. Romaine Lettuce
  4. Arugula
  5. Butterhead
  6. Kale
  7. Mustard Green
  8. Collard Green
  9. Cabbage
  10. Brocolli
  11. Swiss Chard
  12. Rainbow Chard
  13. Spinach
  14. Dandelion
  15. Red Clover
  16. Watercress
  17. Chickweed
  18. Microgreens
  19. Spring Mix
  20. Endive
  21. Turnip Greens
  22. Bok Choy
  23. Beet Greens

Raw Protein Powder (1 scoop 1/4 cup) 35-50 grams protein

Sprouts (1/2 cup sprout or soak)

  1. Alfalfa
  2. Sunflower
  3. Broccoli
  4. Mung Beans
  5. Chick Peas
  6. Lentils
  7. Quinoa

Fats (2 tablespoons)

  1. Nut butters
  2. Avocado (Half)

Grains (1/2 cup) 11 grams protein

  1. Amaranth
  2. Millet
  3. Barley
  4. Buckwheat
  5. Kamut
  6. Oats
  7. Wheat Berries
  8. Wild Rice

Nuts and Seeds (1/4 cup) 11 grams protein

  1. Almonds
  2. Cashews
  3. Walnuts
  4. Macadamia Nuts
  5. Pumpkin Seeds
  6. Sunflower Seeds
  7. Hemp seeds
  8. Flax Seeds
  9. Chia Seeds
  10. Sesame Seeds
  11. Hemp Seeds

Dried Fruit (1/2 Cup)

  • See Fruit

Beans and Legumes (1 cup, soak and sprout) 15-20 grams protein

  1. Pea
  2. Split Pea
  3. Kidney Bean
  4. Black Bean
  5. Pinto Bean
  6. Soy Bean
  7. Navy Bean
  8. Adzuki Bean
  9. Anasazi Bean
  10. Fava Bean
  11. Lima Bean
  12. Black-eye Pea

Oils (2 tablespoons)

  1. Flax Seed Oil
  2. Coconut Oil
  3. Hemp seed Oil
  4. Walnut Oil
  5. Avocado Oil

Superfoods (1 tablespoon)

  1. Date (4)
  2. Spirulina
  3. Maca Powder
  4. Cacao
  5. Lucuma Powder
  6. Wheat Grass (Pinch)

Soy Milk (1 cup) 7 grams Protein

  • Soy milk

Day 1

Preworkout

  • 2 Serving Dates
  • 1 Serving Fruit

Postworkout (Smoothie)

  • 2 servings soy milk
  • 2 servings nut butter
  • 2 servings fruit
  • 1 scoop raw protein powder

Meal 1

  • 2 servings leafy greens
  • 1 serving nuts and seeds
  • 1 serving sprouts
  • 1 serving oil

Snack

  • 2 servings fruits
  • 2 servings nut butter

Meal 2

  • 2 servings grains
  • 1 serving vegetables
  • 1 serving nut butter

Snack

  • 1 serving sprouts
  • 1 serving fruit
  • 1 serving dried fruit

Meal 3

  • 1 serving Grains
  • 1 serving Beans/Legumes
  • 2 servings vegetables

Day 2

Preworkout

  • 1 serving superfood
  • 2 servings fruit

Postworkout (Smoothie)

  • 2 Servings Fruit
  • 2 Servings Nut butter
  • 2 servings Soy Milk
  • 1 serving Nuts/Seeds

Meal 1

  • 1 serving Beans/Legumes
  • 2 serving Sprouts
  • 1 serving Vegetables

Snack

  • 2 servings Vegetables
  • 2 Servings Fats

Meal 2

  • 1 serving nuts/seeds
  • 2 servings leafy greens
  • 1 serving oil
  • 1 serving fruit

Snack (Smoothie)

  • 2 Servings Leafy Greens
  • 1 Serving Vegetable
  • 2 Servings Fruit

Meal 3

  • 2 servings Beans/Legumes
  • 1 serving Grains
  • 1 serving sprouts
  • 1 serving nuts/seeds

Day 3

Preworkout

  • 2 serving Dates
  • 1 serving Fruit

Postworkout (Smoothie)

  • 2 servings Soy milk
  • 2 servings nut butter
  • 2 servings fruit
  • 1 scoop raw protein powder

Meal 1

  • 1 serving sprouts
  • 1 serving vegetables
  • 1 serving nuts/seeds

Snack

  • 2 servings fruit
  • 1 serving vegetable

Meal 2

  • 2 servings grains
  • 1 serving leafy green
  • 1 serving vegetable

Snack

  • 2 servings Vegetable
  • 2 servings nut butter

Meal 3

  • 2 servings bean/legume
  • 1 serving leafy green
  • 2 servings fruit

Rest Day (4)

Meal 1

  • 1 serving Grain
  • 1 serving Fruit

Snack (Smoothie)

  • 2 Servings Leafy Greens
  • 1 Serving Vegetable
  • 2 Servings Fruit

Meal 2

  • 1 serving bean/legumes
  • 1 serving nuts/seeds
  • 1 serving sprouts

Snack

  • 2 servings fruit
  • 1 serving nut butter

Meal 3

  • 1 serving grain
  • 1 serving vegetable
  • 1 serving leafy green

Snack (smoothie)

  • 2 servings fruit
  • 1 serving nut butter
  • 2 servings nut milk

Meal 4

  • 1 serving bean/legume
  • 1 serving grain
  • 1 serving dried fruit
  • 1 serving super food

Day 5

Preworkout

  • 2 Serving Dates
  • 1 Serving Fruit

Postworkout (Smoothie)

  • 2 servings Soy milk
  • 2 servings nut butter
  • 2 servings fruit
  • 1 scoop raw protein powder

Meal 1

  • 2 servings leafy greens
  • 1 serving nuts and seeds
  • 1 serving sprouts
  • 1 serving oil

Snack

  • 2 servings fruits
  • 2 servings nut butter

Meal 2

  • 2 servings grains
  • 1 serving vegetables
  • 1 serving nut butter

Snack

  • 1 serving sprouts
  • 1 serving fruit
  • 1 serving dried fruit

Meal 3

  • 1 serving Grains
  • 1 serving Beans/Legumes
  • 2 servings vegetables

Day 6

Preworkout

  • 1 serving Superfood
  • 1 serving Date
  • 1 Serving Fruit

Postworkout (Smoothie)

  • 2 servings Soy milk
  • 2 servings nut butter
  • 2 servings fruit
  • 1 scoop raw protein powder

Meal 1

  • 1 serving Beans/Legumes
  • 2 serving Sprouts
  • 1 serving Vegetables

Snack

  • 2 servings Vegetables
  • 2 Servings Fats

Meal 2

  • 1 serving nuts/seeds
  • 2 servings leafy greens
  • 1 serving oil
  • 1 serving fruit

Snack (Smoothie)

  • 2 Servings Leafy Greens
  • 1 Serving Vegetable
  • 2 Servings Fruit

Meal 3

  • 2 servings Beans/Legumes
  • 1 serving Grains
  • 1 serving sprouts
  • 1 serving nuts/seeds

Rest Day (7)

Meal 1

  • 2 servings nut butter
  • 2 servings Fruit

Snack (Smoothie)

  • 2 Servings Leafy Greens
  • 1 Serving Vegetable
  • 2 Servings Fruit
  • 1 serving superfood

Meal 2

  • 1 serving bean/legumes
  • 1 serving leafy greens
  • 1 serving sprouts

Snack

  • 2 servings dried fruit
  • 1 serving sprouts

Meal 3

  • 1 serving grain
  • 2 serving vegetable
  • 1 serving nuts/seeds

Snack (smoothie)

  • 2 servings fruit
  • 1 serving nut butter
  • 2 servings nut milk

Meal 4

  • 1 serving bean/legume
  • 1 serving grain
  • 2 serving vegetables
  • 1 serving super food

Building a Bigger Better You

 

I hope the meal plan is something that you will be able to easily use to get closer to your goals. The only other component is getting in the gym and tearing yourself down daily to continue building. The meal plans alone will get you nowhere if gaining muscle is your goal.

Also, remember you want to be right around your body weight in grams of protein. I obviously don’t know the weight of everyone who may read this however, this is a good guide even if you have to increase or decrease the protein as necessary, using the chart as your guide

Preparation and focus is half the battle, the rest is easy.
If you have any questions or want to share your story feel free to leave a comment before.

As always, it is a Pleasure.

Stan- Founder Asparagus Tips

2 Comments

  1. Stan,
    I would try your raw veg meal plan but I am not accustomed to eating raw vegetables. But I have a blender so I could mix the raw vegetables with the raw fruits.

    1. Hey Roger,
      The raw vegan body building meal plan is very specific towards people who want to be raw foodist and be body builders. Building the vegetables up is an option however it seems a more conventional diet plan would probably be more suited to your needs if you are not accustomed to eating vegetables, while transitioning over to a more vegan regimen over time. Not even necessarily a raw vegan plan as this is the most extreme form of veganism, but maybe try just a standard vegan diet.

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