In this guide I am going to show you how to meal prep for building muscle. Gone are the days when building muscle meant endless chicken breasts and whey protein shakes. Welcome to the world of vegan muscle-building meal prep – your ticket to strength, vitality, and longevity.
Imagine opening your fridge to find a week’s worth of delicious, muscle-fueling meals ready to go. No more staring blankly at the pantry after a long day, wondering how you are going to meet your protein needs. By taking just a few hours each week to meal prep, you’ll be nourishing your body, saving time, and taking control of your health like never before.
In this ultimate guide, we’re diving deep into the art of meal prep for building muscle – vegan style. Whether you’re a seasoned plant-eater or just dipping your toes into the world of veganism, I’ve got you covered. Get ready to discover the secrets to building lean, strong muscles while honoring your commitment to a plant-based diet. Your journey to a stronger, healthier you starts here!
Understanding Muscle Building Nutrition
Before we get into the details about meal prepping, let’s talk a little bit about overall nutrition and health as we age. Nutrition is important at every life stage. To be honest, I never really thought about how much protein I was eating. Even as a dietitian and later when I changed careers to become a physician assistant.
When I entered my forties, I started to pay more attention to the research about perimenopause. I was surprised to see all of the research and data pointing to a high protein diet as we age not only to help with maintaining muscle (and even building muscle) but also to offset some of the other issues that are a result in our declining estrogen levels.
To build muscle you need protein. I talk about this in depth in the following blog posts:
5 Quick Tips for Building Muscle after 40
Top Muscle Building Vegan Proteins for Women
How to Calculate Protein for Women Over 40
I would recommend 1.7-2.2 grams of protein per kilogram of body weight to build muscle and also to help alleviate the various menopausal changes that occur in our bodies. I follow a vegan diet, so I am getting my protein from beans, tofu, tempeh, pea protein crumbles and powder, nuts and seeds, nutritional yeast, vegan Greek yogurt, soy milk, and lentils.
Plant vs. Animal Protein
This is a big debate so I will try to summarize the facts and encourage you to not worry so much about this issue. It is well documented that plant-based proteins have less of an anabolic effect than animal proteins due to several factors: lower digestibility and lower essential amino acid content (especially leucine). That does not mean that plant protein is “inferior”. Studies have found that you can build muscle on a plant-based diet (I certainly have) if you are doing the following:
- You are getting your protein from a variety of plant sources. This helps to ensure that you are getting all of your essential amino acids.
- You are meeting your daily protein needs to allow for muscle protein synthesis
Check this post out to read more about my top vegan protein sources including how many grams of protein are in each serving.
Top Muscle Building Vegan Proteins for Women
Meal Prep Basics
Now that you know your protein needs, let’s dive into what you will need to get started with meal prepping for the week. Most of the items I recommend for meal prep are likely already in your kitchen.
Recommended equipment:
- High-quality food storage containers (glass or BPA-free plastic)
- Slow cooker or Instant Pot for batch cooking (not required but saves time)
- Food processor for quick chopping and blending (also not required but saves time)
- Blender for smoothies and protein shakes
- Measuring cups and food scale for portion control
- Sharp knives and cutting boards
- Sheet pans for roasting vegetables
- Silicone baking mats or parchment paper to save time on clean up
Time-saving techniques
- Batch cook grains and legumes
- Prep your vegetables in bulk (washing, chopping, roasting)
- Use frozen vegetables and fruits when appropriate
- Prepare marinades and sauces in advance
- Utilize one-pot or sheet pan meals
- Freeze extra portions for future weeks
- Implement a “cook once, eat twice” strategy
- Set aside a specific day or time for meal prepping
Food safety and storage tips
- Properly cool cooked foods before refrigeration, most cooked foods will keep for around 3-5 days in your refrigerator.
- Label containers with contents and date prepared so that they do not go outdated.
- Follow the “first in, first out” rule for using prepared foods
- Proper storage techniques to maintain food quality
- Storing cut vegetables with paper towels to absorb moisture
- Using airtight containers to prevent oxidation
Building a Balanced Meal Plan
Before we get started with recipes and meal plans, we first need to discuss how to build a meal plan that will support our nutrient needs. If you are following a vegan diet, I would recommend at the bare minimum that you take a vitamin B12 supplement. This is mandatory as there are limited plant-based sources of vitamin B12 and deficiency in vitamin B12 can result in nerve damage and anemia. Other supplements to consider would be omega-3 fatty acid (alga based), vitamin D, and creatine.
Check out this blog post where I give you my top vegan supplements:
5 Vegan Muscle Building Supplements for Women Over 40
Macronutrient ratios for muscle building
As discussed above, you should be getting 1.7-2.2 g/kg protein daily. Carbohydrates and fats are a little bit tricker to calculate as it really depends on your activity level and health status. A good baseline for carbohydrates for an active woman is 3 g/kg body weight and fat 1.2 g/kg body weight.
Here’s an example:
For a total of 1819 calories per day. This is the bare minimum, and I would argue she would need more, especially if she is looking to gain muscle mass.
I would then take these totals and divide them up between 3 meals and an optional snack. If you are feeling overwhelmed by all of these calculations and tracking, then just track your protein intake. That is what I do. I do not calculate my total calories, fat or carbohydrates.
So, for the above example, she would need to get about 40 grams of protein at each meal to get to her goal of 118 grams of protein per day.
Vegan Protein-Rich Recipes
Breakfast options
- Overnight oats or chia oats. Add in protein powder and use a plant milk that is higher in protein like soy or pea milk. You can also add in vegan Greek yogurt to bump up the protein content.
- Tofu scramble with veggies and sprouted toast.
- Protein smoothie. Add protein powder, berries, a banana and a handful of greens to a blender along with 1.5 cups soy or pea milk.
- Protein pancakes with vegan Greek yogurt and fruit.
- High protein yogurt bowl
Lunch ideas
- High protein veggie wrap with tofu
- Buddha bowl with beans and tofu
- Salad topped with tofu and edamame
- Taco Salad with beans and Plant Boss Crumbles
Dinner recipes
- Tacos made with pea protein crumbles and refried beans
- High protein chickpea or lentil pasta served with red sauce and veggies
- Sheet pan meal using tofu or tempeh, chickpeas, veggies and potatoes
- Stir-fry with tofu and veggies
Snacks and pre/post-workout meals
- Protein shake or bars
- Hummus with veggies
- Vegan greek yogurt with fruit
- Sprouted toast with nut butter
- Edamame
- Roasted chickpeas
- Nuts and seeds
Meal Prep Strategies
- Start with planning out your meals for the week and making a grocery list. This depends on your schedule and where you will be eating your meals. If you work from home, you have more flexibility and may not need to portion and package as many meals as someone who works outside of the home. You should have 5 breakfast, lunch and dinner options planned. I am a creature of habit and typically eat the same thing for breakfast and lunch. If you need variety then you may have 2-3 options for breakfast and lunch or maybe you have the same breakfast this week and something different the next week. There is no right or wrong way to plan it.
- Go through your recipes and stage them out so that you have a plan for your meal prepping session. I like to make a step-by-step list so that I am not wasting time or miss a step.
- Schedule 2 hours to prep your meals for the week. Make this part of your routine. I like to listen to a podcast or watch a YouTube video while doing this. This makes it fun and enjoyable. You can also prep with a friend.
- Start by cooking the items that take the longest to cook. Some examples here are beans (if you are making them from scratch), grains, potatoes and roasted veggies. While those items are cooking you can make things that are less time consuming like sauces/dressings, chopping vegetables and/or breakfast items like overnight oats or yogurt bowls.
If you are interested in a more specific guide with recipes. Check out the following posts:
Vegan High Protein Meal Prep Guide
High Protein Vegan Meal Prep for the Week
Tips for Success
Like any new thing or routine, you will need to give it time to get comfortable and make it a habit. Realize that making any change is not easy and give yourself some grace and time to adjust.
- Start out small. If you are feeling overwhelmed, maybe you start out by prepping your breakfasts for a few weeks and then slowly adding in the other meals.
- You don’t have to prep every single meal. Use your judgment and only prep the meals that will occur when you are busy with your day. For example, let’s say you are having tacos for dinner. You could prep the beans and taco crumbles ahead of time and chop the veggies but if you have time at the end of the day you could also do that the day of. On the other hand, if that is a busy time for you then by all meals prep ahead to save time, energy and limit the use of fast food and less healthy options.
- To keep motivated try one or a few of the following:
- Set specific goals and track progress (e.g., muscle gain, energy levels)
- Create a visually appealing meal prep station
- Join online communities or local groups for support and recipe sharing
- Experiment with new recipes and ingredients regularly
- Reward yourself for consistency (e.g., new kitchen gadget, workout gear)
- Individualize your meals based on your goals and nutritional needs
- Calculate personalized macronutrient needs based on age, weight, and activity level
- Account for existing health conditions (e.g., diabetes, thyroid issues)
- Adjust portion sizes based on individual metabolism and muscle-building goals
- Incorporate variety to prevent boredom:
- Explore cuisines from different cultures for diverse flavors
- Use herbs, spices, and marinades to transform basic ingredients
- Implement a rotating meal schedule (e.g., different themes for each day of the week)
- Invest in various cooking methods (e.g., air fryer, slow cooker, grill)
- Create a “mix-and-match” system or recipe template with interchangeable proteins, carbs, and veggies
- Incorporate seasonal fruits and vegetables into your meal plan
Common Challenges and Solutions:
Time constraints:
- Utilize batch cooking on less busy days
- Invest in time-saving kitchen tools (e.g., food processor, pressure cooker)
- Prepare “dump and go” slow cooker or Instant Pot meals
- Create a repertoire of quick, 15-30 minute recipes
- Use pre-cut vegetables or frozen options to reduce prep time
How to manage food preferences and allergies:
- Create a master list of safe and preferred ingredients
- Research vegan alternatives for common allergens (e.g., nut-free protein sources)
- Develop a system for clearly labeling prepared meals with ingredients
- Experiment with texture modifications to make certain foods more appealing
- Consult with a registered dietitian for personalized advice on meeting nutritional needs
Overcoming plateau in muscle growth:
- Periodically adjust caloric intake and macronutrient ratios
- Incorporate progressive overload in strength training routine
- Ensure adequate rest and recovery between workouts
- Experiment with different plant-based protein sources and combinations
- Consider adding vegan supplements like creatine
Conclusion
Congratulations! You’re now armed with the knowledge to kickstart your muscle-building journey through plant-based meal prep. Remember, as women over 40, we have unique nutritional needs, but that doesn’t mean we can’t thrive on a vegan diet while building strength and muscle.
We’ve covered a lot of ground – from understanding the basics of muscle-building nutrition to mastering meal prep techniques, exploring protein-rich vegan recipes, and overcoming common challenges. By implementing these strategies, you’re not just preparing meals; you’re investing in your health, saving time, and setting yourself up for success.
Building muscle on a plant-based diet might seem daunting at first, but with proper planning and preparation, it’s absolutely achievable. Embrace the process, be patient with yourself, and remember that consistency is key. Your future self will thank you for the effort you’re putting in today.
Ready to take your muscle-building meal prep to the next level? I’ve put together a free, comprehensive meal prep guide specifically designed for vegan women over 40 who want to build muscle. This guide includes:
- A 5-day meal plan with grocery lists
- 4 muscle-building vegan recipes
- Printable meal prep checklists
- Tips for customizing meals to your preferences and goals
Don’t miss out on this valuable resource! Sign up now to receive your free meal prep guide and join our community of strong, plant-powered women. Together, we’ll build muscle, boost energy, and embrace a vibrant, healthy lifestyle. Thanks for reading and have a great week!
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