Vegan Diet
Fully plant-based eating planned for complete protein and key nutrients.
A vegan diet excludes all animal products. Muscle can be built on it with good planning: combine several protein sources through the day and aim slightly higher on total protein.
Vitamin B12 must come from fortified foods or a supplement. Vitamin D, iodine, omega-3, iron and zinc are also worth checking with a professional.
Calories and macros
| Calories | Uses the calorie target from your goal: surplus to gain, deficit to lose, maintenance to hold. |
|---|---|
| Protein | 1.8 g per kg of bodyweight (0.82 g per lb) |
| Fat | 27% of calories |
| Carbohydrates | The remaining calories after protein and fat |
What to eat
- Tofu, tempeh, seitan and edamame
- Lentils, beans and chickpeas
- Pea or soy protein powder
- Whole grains, nuts and seeds
What to limit
- Relying on processed vegan junk food
- Single-source protein days
Sample day
| Breakfast | Tofu scramble with whole-grain toast |
| Lunch | Chickpea and quinoa bowl with tahini |
| Snack | Soy yogurt with granola, or a pea protein shake |
| Dinner | Tempeh with brown rice and broccoli |
Portions depend on your calorie target. Use the tracker to see your exact numbers, and check nutrition values in the food database.