Vegetarian menu for mass gain (Breakfast, Lunch and Dinner)


Vegetarianism and veganism have gained many adherents for being more sustainable for
our planet and for bringing more benefits to health as this public has 30% less chance
of developing cardiovascular disease. This number is impressive and excites people
who want or need to have better quality of life.
In all, meat is excluded, but there are some differences between the menus, due to
to the nomenclatures, for example:

Ovolactovegetarian Menu – consume eggs and dairy products;
Lactovegetarian Menu – consume dairy products;
Vegetarian Menu - do not consume any type of animal product in the

Vegan menu for hypertrophy

The difference between vegetarian and vegan is in the consumption of products. vegans
do not consume any type of animal product, whether food, clothing or
utensils. So vegan food, we actually call it vegetarian food.
But there is another public that is adhering to the vegetarian and vegan diet that are the
people who like to take care of themselves and want to gain muscle mass and define. The only
The fitness public's concern is whether they will actually have the same results, especially in
matter of meeting daily protein targets to generate hypertrophy.


We all already know the importance of proteins for muscle mass gain. are part of
structure of all body cells, help repair and gain muscle mass, in addition to
of other long-term benefits, such as preventing muscle loss.
by the elderly. Protein should be well fractionated throughout the day for best results and
the daily goal despite what you think is easily achieved. In today's culture where it's easy
find people who leave the gym shaking the bottle with the protein, the vegetable
is considered inefficient by lay people, but the most recent studies already point out
that the simple combination of all the amino acids during the day is enough for a
efficient muscle mass gain.


By chemical and structural logic, if the protein is from an animal or plant source, it continues
being a protein, which makes no difference within our body. The advantage of
consumption of vegetable protein is not added with fat, for example, benefiting
further health and esthetics by reducing the percentage of fat more easily.
In short, there is no recipe with "vegetarian protein" or "vegan protein", proteins are
the same, regardless of the source. But it is necessary that all 29 amino acids are
present in the diet so that hypertrophy occurs properly.
Below we set up a menu with some options to gain muscle mass with
efficient combinations of essential amino acids and alongside the amount of protein
approximate what they offer !

Vegan / vegetarian breakfast and snacks options

– 1 banana + peanut butter + coconut chips + pumpkin seed (10g)
– Overnight oats (sleeping oats) with fruit and chia (29g)
– Wholemeal pancake with chia stuffed with carrot hummus (20g)
– Tapioca stuffed with spinach, tofu cream and sesame + olives (14g)
– 1 serving of Vegan Whey + fruit (20g)

Vegan or vegetarian lunch and dinner options

– Lentil Salad, with apple, tomato and nuts + Brown Rice with Carrot + Escarole
braised + Vegan Burger (38g)
– Arugula, carrot and radish salad, Braised peas + Roasted pumpkin with
Sesame + wholegrain pasta with pesto (30g)
– Leaf salad with avocado and sunflower seeds + Chickpea Moqueca +
Roasted carrots and beans with sesame + brown rice (34g)
– Leaf salad with beetroot + Braised cabbage + White bean hummus + Rice
Wholemeal + Quinoa Meatballs (39g)
The amount of each food will depend on each individual , it is interesting to consult
individualized nutritional . The daily recommendation of the protein macronutrient is between 0,8g
at 2g per kg of weight (Dietary Reference Intakes – DRI) .
You can find all vegetarian recipes through the link ….

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