Bulking on a Vegan Diet
Discover how to successfully bulk on a vegan diet. Plant proteins, B12, creatine, and practical tips. Track your calories with Voical.
Calorie calculation examples by profile
Active vegan woman, 28 years old, 121 lbs
Very active vegan woman, 28 years old, 121 lbs
Active vegan man, 28 years old, 154 lbs
Very active vegan man, 28 years old, 154 lbs
Bulking and veganism
Vegan bulking is an additional challenge compared to vegetarianism because eggs and dairy are not available. However, many vegan athletes have proven that impressive muscle development is possible. Planning and supplementation are essential.
Plant protein sources
Without animal products, you must rely on seitan (25g protein/100g), tempeh (19g), tofu (8g), legumes (8-9g/100g cooked), pea protein powder, and soy/hemp proteins. Combine grains and legumes to get all essential amino acids.
Essential supplements for vegans
Vitamin B12 is mandatory: no plant source provides enough. Creatine is highly recommended as it's absent from a vegan diet. Also consider omega-3 DHA/EPA (algae), vitamin D, iron, and zinc. An annual blood test is advised.
Food volume and calorie density
Plant foods are often bulky and low in calories. To achieve the necessary surplus, prioritize dense foods: nut butters, oils, avocado, dried fruits, grains. Protein shakes help reach goals without too much volume.
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 Vegans
Being vegan represents an additional challenge for bulking, but it’s entirely achievable with the right approach. This guide explains how to maximize your gains without any animal products.
Vegan-Specific Challenges
- Protein: fewer complete sources available
- Calories: foods often bulky and low-calorie
- Potential deficiencies: B12, creatine, omega-3, iron, zinc
- Absorption: plant proteins less well absorbed
Vegan Protein Sources Ranked
Very high content (>20g/100g):
- Seitan: 25g
- Pea protein powder: 80g
High content (10-20g/100g):
- Tempeh: 19g
- Firm tofu: 12-15g
- Lentils (raw): 24g (9g cooked)
- Edamame: 11g
Moderate content (5-10g/100g):
- Silken tofu: 5g
- Cooked chickpeas: 8g
- Cooked quinoa: 4g
- Hemp seeds: 9g
Sample Vegan Bulking Day
Breakfast: Smoothie (30g pea protein, banana, 30g peanut butter, 300ml soy milk) = 650 kcal, 45g protein Lunch: 150g seitan, 200g rice, vegetables, olive oil = 800 kcal, 50g protein Snack: 100g edamame, 50g nuts = 400 kcal, 25g protein Dinner: 200g tempeh, 200g quinoa, vegetables, avocado = 750 kcal, 45g protein Snack: Pea protein shake, 1 banana, almond butter = 400 kcal, 35g protein
Total: ~3000 kcal, ~200g protein
Mandatory and Recommended Supplements
Mandatory:
- Vitamin B12: 2500 mcg/week or 250 mcg/day
Highly recommended:
- Creatine: 3-5g/day
- Omega-3 DHA/EPA: Algae, 250-500mg/day
- Vitamin D: 1000-2000 IU/day (winter)
As needed:
- Iron: If blood test shows deficiency
- Zinc: 15-25mg/day if dietary intake is low
Mistakes to Avoid
- Neglecting B12: Certain deficiency without supplementation
- Not enough protein: Aim for 2g/kg minimum
- Ignoring creatine: Limited gains without supplementation
- Eating too much volume: Prioritize calorie-dense foods
- No blood monitoring: An annual test is necessary
Why Voical Can Help You
As a vegan, reaching your protein and calorie goals requires special attention. Voical lets you precisely track your meals, verify you’re properly combining protein sources, and maintain the surplus needed for successful bulking.