Bulking on a Vegetarian Diet
Discover how to successfully bulk on a vegetarian diet. Plant protein sources, essential supplements, and practical tips. Track with Voical.
Calorie calculation examples by profile
Active vegetarian woman, 27 years old, 123 lbs
Very active vegetarian woman, 27 years old, 123 lbs
Active vegetarian man, 27 years old, 159 lbs
Very active vegetarian man, 27 years old, 159 lbs
Bulking and vegetarianism
Bulking on a vegetarian diet is entirely possible and many vegetarian athletes have proven you can build impressive muscle without meat. The key is to properly plan your diet to get enough complete proteins and essential nutrients.
Protein on a vegetarian diet
Vegetarians must pay special attention to protein. Eggs and dairy products are excellent sources of complete protein. Supplement with legumes (lentils, chickpeas, beans), tofu, tempeh, seitan, and quinoa. Aim for 1.8-2g of protein per kg.
Combining plant sources
Plant proteins are often 'incomplete' (missing certain amino acids). The solution: combine legumes and grains throughout the day. Examples: rice + lentils, bread + hummus, pasta + kidney beans. Eggs and dairy complement perfectly.
Supplements to consider
Creatine is particularly interesting for vegetarians as it's naturally found only in meat. Supplementation of 3-5g/day can improve performance and muscle gains. Also check your iron, zinc, and vitamin D levels.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Bulking Guide for Vegetarians
Being vegetarian is not an obstacle to building muscle. This guide explains how to optimize your vegetarian diet to maximize your gains.
Advantages of Vegetarianism for Bulking
- Diet often rich in fiber and micronutrients
- Good digestive health from plants
- Reduced environmental impact
- Many complex carbohydrate sources available
Best Vegetarian Protein Sources
Complete proteins:
- Eggs: 13g protein/100g
- Cottage cheese: 12g protein/100g
- Skyr: 10g protein/100g
- Quinoa: 14g protein/100g (cooked)
Proteins to combine:
- Lentils: 9g protein/100g (cooked)
- Chickpeas: 8g protein/100g (cooked)
- Tofu: 8g protein/100g
- Seitan: 25g protein/100g
- Tempeh: 19g protein/100g
Sample Day
Breakfast: 3 eggs, 100g oats, 200ml milk, 1 banana (700 kcal, 40g protein) Lunch: 150g seitan, 200g rice, vegetables, olive oil (800 kcal, 55g protein) Snack: 250g cottage cheese, 30g almonds, fruit (400 kcal, 35g protein) Dinner: 200g tofu, 200g quinoa, vegetables, soy sauce (650 kcal, 40g protein) Snack: Plant protein shake (whey or pea), 1 banana (250 kcal, 30g protein)
Total: ~2800 kcal, ~200g protein
Recommended Supplements
- Creatine: 3-5g/day (highly recommended)
- Vitamin D: If low sun exposure
- Zinc: If dietary intake insufficient
- Omega-3: Algae or flax seeds if not eating enriched eggs
Mistakes to Avoid
- Not enough protein: Harder without meat, but possible
- Neglecting combinations: Grains + legumes = complete proteins
- Ignoring creatine: Almost essential supplement for vegetarians
- Dietary monotony: Vary sources for all amino acids
Why Voical Can Help You
As a vegetarian, tracking is particularly useful to ensure you’re hitting your protein goals. Voical helps you track your protein combinations, calorie surplus, and macros to optimize your vegetarian bulk.