Building and Maintaining Muscle on a Plant Based Diet

Here are Robert’s top tips for Building and Maintaining Muscle on a Plant Based Diet:

1) Make whole foods the foundation of your nutrition program.

Fruits, vegetables, nuts, grains, and seeds should be the foods you eat most often.  They are the healthiest, provide the most nutrition and are the most environmentally friendly foods available.

2) Plan ahead.

Prepare food ahead of time.  Keep food in your car, at work, on your bike, or however you commute to and from work.  Keep whole food based energy and protein bars filled with nuts, grains and seeds in your gym bag, office desk, coat pockets, etc.

Since you want to consume calories regularly, you’ll want to keep non-perishable foods with you wherever you go.  Plan larger meals ahead of time too.  Use re-sealable containers to transport food with you that will need refrigeration.  Make food the day before, or make large quantities of a particular food like rice or potatoes, which may last for a few days.  Bottom line, always be prepared by planning ahead.

3) Take your nutrition and training programs seriously.

Are you serious about your health?  If so, act like it.  Fitness and wellness don’t just happen by themselves. They rely on your hard work and dedication.  Be consistent in your efforts in motivation, nutrition and training.

Then you’ll achieve what you set out to do. You’ll be rewarded with better health, greater fulfillment, and new opportunities in other areas of your life.

Robert’s Favorite Muscle Building and Muscle Maintaining Foods

  • Tofu
  • Tempeh
  • Seitan
  • Nuts
  • Nut butters (peanut butter, almond butter, etc.)
  • Avocado
  • Beans
  • Brown rice
  • Quinoa
  • Spinach
  • Broccoli
  • Pastas
  • Sandwiches
  • Burritos
  • Soups
  • Artisan breads
  • Protein bars
  • Protein drinks
  • Heavy foods by weight such as potatoes, and yams
  • Ethnic food platters such as Middle Eastern, Thai, Indian and Ethiopian foods

The more diversity in your diet, the better. And the more whole foods you consume, the better for your overall health, athletic performance, recovery from exercise and general wellness.  Regardless of your sports interest, general rules apply for pre and post-exercise nutrition.

Enjoy the Vegan Bodybuilding & Fitness lifestyle and get the most out of it. All the best in your own journey to outstanding fulfillment and amazing results!


Robert Cheeke is the Author of Vegan Bodybuilding & Fitness – The Complete Guide to Building Your Body on a Plant-Based Diet. You can connect with him via or find him on Facebook and Twitter as well or email anytime.

Interested in nutrition for musclebuilding? Here’s where you can get more tips –> Empowered Nutrition.


Empowered Nutrition Plan



Founder & Fitness Nerd

Founder of Muscle4Hardgainers. Loves to experiment and teach others the best ways to reach their physical goals.

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