Beginner Workout Plan for a Vegan Power Athlete with Daily Diet

Objective: This plan is designed to help beginners build strength and muscle while following a vegan diet. Each workout day includes a suggested meal plan to support your training and recovery.

Disclaimer:

Exercise Risk Acknowledgment: Engaging in physical exercise carries inherent risks, including the risk of injury. It is important to listen to your body and not push beyond your limits. PlantPowerAthlete provides this workout plan as a general guide and is not responsible for any injuries or health issues that may arise from following this plan. Always consult with a healthcare professional before starting any new workout regimen.

Workout Frequency:

  • 3 days per week (e.g., Monday, Wednesday, Friday)

Workout Structure:

  • Warm-Up: 5-10 minutes of light cardio and dynamic stretches.
  • Main Workout: Focus on compound exercises with the appropriate weight based on your size and strength level.
  • Cool-Down: 5-10 minutes of stretching and breathing exercises.

Day 1: Lower Body (Squat Focus)

  1. Back Squat:

    • Small Frame/Beginners: 20-40 lbs (10-20 kg)
    • Medium Frame/Moderate Strength: 50-70 lbs (25-35 kg)
    • Large Frame/Stronger Athletes: 80-100 lbs (40-50 kg)
    • Reps/Sets: 3 sets of 8-10 reps

  2. Leg Press:

    • Small Frame/Beginners: 50-70 lbs (25-35 kg)
    • Medium Frame/Moderate Strength: 80-100 lbs (40-50 kg)
    • Large Frame/Stronger Athletes: 120-140 lbs (55-65 kg)
    • Reps/Sets: 3 sets of 10-12 reps

  3. Romanian Deadlift:

    • Small Frame/Beginners: 20-30 lbs (10-15 kg)
    • Medium Frame/Moderate Strength: 40-50 lbs (20-25 kg)
    • Large Frame/Stronger Athletes: 60-70 lbs (30-35 kg)
    • Reps/Sets: 3 sets of 8-10 reps

Day 1 Vegan Meal Plan:

Breakfast:

  • Smoothie: 1 banana, 1 cup spinach, 1 tbsp almond butter, 1 scoop pea protein, 1 cup almond milk
  • Oatmeal: 1/2 cup oats, 1 tbsp chia seeds, 1/4 cup berries

Lunch:

  • Quinoa Salad: 1 cup quinoa, 1/2 cup chickpeas, 1/4 cup cucumber, 1/4 cup tomatoes, 1 tbsp olive oil, lemon juice
  • Tofu Scramble: 1/2 block tofu, 1/4 cup bell peppers, 1/4 cup onions, 1 tbsp nutritional yeast

Snack:

  • Hummus with Veggies: 1/4 cup hummus, carrot sticks, cucumber slices

Dinner:

  • Lentil Stew: 1 cup cooked lentils, 1/2 cup sweet potatoes, 1/4 cup kale, garlic, and spices
  • Brown Rice: 1 cup cooked brown rice

Post-Workout Snack:

  • Vegan Protein Bar

Day 2: Upper Body (Push Focus)

  1. Bench Press:

    • Small Frame/Beginners: 20-30 lbs (10-15 kg)
    • Medium Frame/Moderate Strength: 40-50 lbs (20-25 kg)
    • Large Frame/Stronger Athletes: 60-80 lbs (30-40 kg)
    • Reps/Sets: 3 sets of 8-10 reps

  2. Overhead Press:

    • Small Frame/Beginners: 10-20 lbs (5-10 kg)
    • Medium Frame/Moderate Strength: 25-35 lbs (12-16 kg)
    • Large Frame/Stronger Athletes: 40-50 lbs (20-25 kg)
    • Reps/Sets: 3 sets of 8-10 reps

  3. Incline Dumbbell Press:

    • Small Frame/Beginners: 10-20 lbs (5-10 kg) per dumbbell
    • Medium Frame/Moderate Strength: 25-30 lbs (12-15 kg) per dumbbell
    • Large Frame/Stronger Athletes: 35-40 lbs (16-20 kg) per dumbbell
    • Reps/Sets: 3 sets of 10-12 reps

Day 2 Vegan Meal Plan:

Breakfast:

  • Avocado Toast: 1 slice whole-grain bread, 1/2 avocado, sprinkle of hemp seeds
  • Smoothie: 1 cup berries, 1 scoop pea protein, 1/2 cup oats, 1 cup almond milk

Lunch:

  • Vegan Burrito Bowl: 1/2 cup brown rice, 1/2 cup black beans, 1/4 cup corn, 1/4 cup salsa, 1/4 avocado
  • Spinach Salad: 1 cup spinach, 1/4 cup cherry tomatoes, 1 tbsp sunflower seeds, balsamic dressing

Snack:

  • Mixed Nuts: 1/4 cup almonds, walnuts, and cashews

Dinner:

  • Chickpea Curry: 1 cup chickpeas, 1/2 cup coconut milk, 1/4 cup diced tomatoes, curry spices
  • Quinoa: 1 cup cooked quinoa

Post-Workout Snack:

  • Vegan Protein Shake: 1 scoop pea protein, 1 banana, 1 tbsp almond butter, 1 cup almond milk

Day 3: Full Body (Deadlift Focus)

  1. Deadlift:

    • Small Frame/Beginners: 30-50 lbs (15-25 kg)
    • Medium Frame/Moderate Strength: 60-80 lbs (30-40 kg)
    • Large Frame/Stronger Athletes: 100-120 lbs (50-55 kg)
    • Reps/Sets: 3 sets of 5-8 reps

  2. Barbell Row:

    • Small Frame/Beginners: 20-30 lbs (10-15 kg)
    • Medium Frame/Moderate Strength: 40-50 lbs (20-25 kg)
    • Large Frame/Stronger Athletes: 60-70 lbs (30-35 kg)
    • Reps/Sets: 3 sets of 8-10 reps

  3. Lunges (Weighted):

    • Small Frame/Beginners: Bodyweight or 5-10 lbs (2-5 kg) dumbbells
    • Medium Frame/Moderate Strength: 15-20 lbs (7-10 kg) dumbbells
    • Large Frame/Stronger Athletes: 25-30 lbs (12-15 kg) dumbbells
    • Reps/Sets: 3 sets of 10 reps per leg

Day 3 Vegan Meal Plan:

Breakfast:

  • Tofu Scramble: 1/2 block tofu, 1/4 cup bell peppers, 1/4 cup onions, 1 tbsp nutritional yeast, spices
  • Whole Grain Toast: 1 slice with almond butter

Lunch:

  • Veggie Stir-Fry: 1/2 cup brown rice, 1/2 cup broccoli, 1/4 cup bell peppers, 1/4 cup snow peas, soy sauce, and ginger
  • Edamame: 1/2 cup steamed edamame

Snack:

  • Fruit Salad: 1 cup mixed berries, 1 tbsp chia seeds

Dinner:

  • Black Bean Chili: 1 cup black beans, 1/2 cup diced tomatoes, 1/4 cup corn, chili spices
  • Sweet Potato: 1 medium baked sweet potato

Post-Workout Snack:

  • Vegan Protein Bar

Overall Nutritional Guidelines:

  • Daily Protein Intake: Aim for 1.2-2.2g of protein per kilogram of body weight, sourced from plant-based foods like tofu, lentils, chickpeas, and protein supplements.
  • Hydration: Drink plenty of water throughout the day, especially around your workouts.
  • Variety: Ensure your diet includes a wide range of fruits, vegetables, whole grains, legumes, nuts, and seeds to cover all essential nutrients.

This plan is designed to support strength building while providing the necessary nutrients through a balanced vegan diet. Adjust the meal portions and weights based on your progress and comfort level.

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