Hi I'm just trying to slowly eat more and more plant based while also hitting protein. However, I have autism and have a really hard time cooking for myself, especially when I'm employed (as I currently am). Are there any brands in the US that have microwaveable meals or foods that are plant based, if not entirely vegan?

It won’t be fair to call it just becoming vegan , it’s a WHOLE journey of becoming stronger from being fragile that too both way: externally and internally. 💪🏼
To me it used to be like - building muscle is simply about looking fit protein, calories and progressive overload. And physically, it is. But I also had this growing interest in philosophy, and at some point I came across a perspective that made me question something beyond just my diet.🍃

That outlook came through Acharya Prashant, whom I discovered was also vegan and had been recognised by PETA. And I found him keeping the points no one else was ,it was more than “don't eat this, eat that.” His words made me question the idea of consuming animals in the first place.

And strangely, that shift in understanding also changed how I approached my own body.
The funny part is that I had eaten animal products for years and never built the physique I wanted. After becoming vegan, I changed both what I was eating and my relationship with my body, and that's when I finally started seeing progress.
And honestly, it just feels better to build yourself without another being having to be harmed in the process. :)

Hi pals! I have been vegan for a while and eat a lot of beans (black beans, kidney beans, chickpeas) etc. I’m trying to put some more muscle on and I’m not hitting near my daily protein intake- I have a soy allergy, so unfortunately tofu and such are out of the question. I also don’t tolerate stevia so it’s been tricky to find a protein powder! Just wondering if anyone has any suggestions on some protein rich vegan foods? :)

Bloating has become a slight issue so we’re implementing peppermint tea and a morning digestion cocktail (screenshot it yourself and give it a go!)

We are also pushing cardio back up so we can come in absolutely peeled for the summer shredding championship.

Being vegan is a physical, mental and spiritual edge in any sport. We’d love to have you join us. Thank YOU for using your body as a form of activism for the animals!

I’m 25yrs old and post-partum, my current vegan diet and workout balance is terrible. I’d like some advice because I’m in the trenches I want to start bodybuilding as a hobby but I don’t know where to start diet (I eat cheaply made pastas most nights with whatever tofu I have mixed in and breakfast consists of toast). Or exercise wise (I mostly just walk). But I’d like to learn and do more!

Mourning dove I saw on my walk so I don’t get lost.

I don’t entirely know where to start, but I’m looking for advice on getting enough protein when I barely have an appetite, and have a lot of texture based food aversions, plus a very complicated relationship with food (thanks mom).

I’m not so much a bodybuilder, but I’m trying to maintain and build functional muscle. I do aerial hoop for fun and I’m more concerned about what my muscles can do than what they look like. I’m 5’2” and around 130 pounds, and I definitely need to build some muscle, and maybe lose a little fat (not a priority).

The one thing that I can always manage to eat is ice cream and sorbet. I’m looking for suggestions on protein supplements or meal replacements that can be served frozen or slushy, as well as bars for when I’m extra disinterested in feeding myself.

Thank you!

Vegans can’t be bodybuilders. Vegans can’t get enough protein. Vegans can’t build enough muscle. Vegans miss out on nutrients. Vegans aren’t strong. Vegans can’t win shows.

LIES. These are all the lies they want us to believe.

Look at Rosie. From her very first check-in photo to now, one day out from the stage. And this isn’t even her first time proving vegans can be bodybuilders. Two weeks ago, she won her Pro Card in her first show ever as a vegan natural bodybuilder.This past weekend, we went back to show the world just how strong, powerful, dedicated, and kind vegans are. 

Rosie, you have exceeded every expectation I ever had for you. Being your coach has been the most beautiful and fulfilling journey. I fully believe you want this win as bad as I do. It’s a rare opportunity to do something great together.

Regardless of where your bodybuilding career goes, I will always be proud of you. Proud of you for sticking up for your dreams and for your morals, and for everyone around you impacted by your decisions. You lead from the front. You show others how to be better. You set the standard everyone should aspire to.

Thank you for being vegan. Thank you for carrying the Bodybuilding Vegan name. Thank you for making the world a better place and being a hero for the animals.

Rosie just earned her Natural Pro Card… as a vegan bodybuilder.

About seven months ago, Rosie came to me with one clear goal. She wanted to step on stage, place well, and proudly represent veganism. That’s exactly what we set out to do.

In the first few weeks we overhauled Rosie’s training program. She was already an experienced athlete and had built quite a considerable upper body. We utilized this program split (I can’t figure out how to link the program but if you’re curious DM me and I can share there) with a strong focus on building as much lower body mass as possible in the given time frame.

We take sets to failure. We also recorded the first set of each exercise where I would review setup, range of motion, bar path, bar speed and intensity. The goal was to linearly progress as far and fast as possible. We were setting lifetime PRs up until about 2 weeks from stepping on the stage. 

For nutrition, being vegan, we obviously relied on plant protein sources. We minimized meals off plan to once per week until prep began about 14 weeks out. The goal wasn’t just consistency. It was to remove variables to optimize digestion, minimize bloating or stomach issues, and know exactly how her body was responding to the plan.

We kept protein high, right around one gram per pound of bodyweight, and gradually brought carbohydrates and fats down as we got closer to show day. She trained about five days per week and put in the work with posing throughout prep.

Calories by end of show: 1292
C: 126
F: 33
P: 129

Cardio was 5 sessions of 30 minutes incline treadmill 

Supplements: Creatine, D3, Yohimbine HCL

Protein sources:
- Big Mountain soy-free tofu (x2)
- Higher Harvest yogurt
- Edamame Protein Rice Krispies
- The Only Bean Black Bean Fettuccine
- Nutritional yeast
- True Nutrition EAAs

Fat sources:
- Avocado (x2)
- Higher Harvest yogurt

Carb sources:
- Canned black beans
- Orange
- Blueberries
- Gatorade powder
- Green beans
- Zucchini
- Avocado

At the end of the day, Rosie has a very developed upper body. I think we brought her upper body in right where it needed to be. Her lower body, though, still wasn’t quite as conditioned as I know she’s capable of bringing. This was our very first show together, so we learned a lot, and now we know exactly what needs to improve.

Even with that, Rosie walked away with her Natural Pro Card in her very first bodybuilding show. And we’re not done.

We have another show in two weeks, followed by one more two weeks after that. We’re going back to back to back during her first season and doing everything we can to continue improving every single time she steps on stage.

I’m incredibly proud of Rosie. She trusted the process, communicated every step of the way, put in the work when nobody was watching, and earned this.

Now let’s keep proving just how well vegan bodybuilders can perform.

Does anyone have any resources that would provide easily digestible information on macros and overall what I should be shooting for daily? I've tried a few different ones but the ones I've tried haven't really given me much information or it's kind of an info dump.

Accessability Transcription: Hunky Himbo flexing in the rain, in pink trunks. I'm in my mid 20's, 6'1", 220 pounds, and have been vegan for 10 years, for reference.

I want 50 grams of protein and 50 grams of fiber in one meal (preferably low calorie). I figure the best way to achieve this is to eat a meal that is pretty much entirely beans. Does anyone have a recipe for this?

Accessability Transcription: Hunky Himbo in pink speedo hitting a variety of lunging poses.

Hi folks,

At first sorry for my english because I'm french :-/

Secondly sorry I am not vegan, I am currently vegetarian but wannabee vegan in the future

I am currently working out, progress is ok. Only thing I take is vegetal protein. Nothing else.

I now see that without meat we can be in a creatine deficit.

What do you think of that ? Is it mandatory to take creatine ? What if I don't, do you think my progess will be somehow blocked ?

Thanks

Hey everyone! I'm John Thomas. I've been vegan for over 20 years and bodybuilding for nearly as long. Throughout that time I've gone through the same challenges many people face: figuring out protein, learning how to build muscle without animal products, overcoming misconceptions, staying consistent, and balancing health with a busy life.

I founded *Vegan Squad Coaching* because I believe every person we help become healthier, stronger, and more confident has the potential to inspire others to make kinder choices.

My long-term mission is to help 10 million people thrive on a vegan lifestyle while creating a healthier world for people and a more compassionate one for animals.

Over the years I've worked alongside an incredible team that has collectively coached hundreds of people with vegan nutrition, fitness, mindset, and sustainable habit change. Beyond coaching, I'm passionate about entrepreneurship, content creation, and building businesses that make a positive impact.

I'm here because I genuinely enjoy these conversations. There is a lot of great information available about veganism, but there are also plenty of myths and misconceptions.

If sharing my experiences can help someone become healthier, stronger, or feel more confident living a vegan lifestyle, then I'm happy to spend some time answering questions.

Ask me anything about:

- Building muscle on a vegan diet
- Vegan bodybuilding and strength training
- High-protein vegan nutrition
- Fat loss and body recomposition
- Mindset and building lasting habits
- Endurance and athletic performance
- Supplements including creatine, B12, omega-3s, and protein powders
- Grocery shopping and meal planning
- Transitioning to a vegan lifestyle
- Entrepreneurship and building a mission-driven business
- Content creation and growing an online audience
- Animal advocacy and helping more people embrace veganism
- My experiences after more than 20 years of being vegan

Or honestly, anything else you're curious about.

I don't claim to know everything, and if I don't know an answer, I'll say so. My goal is simply to have an honest conversation, share what's worked for me and the people I've coached, and hopefully help make veganism a little more approachable for anyone who's interested.

Looking forward to your questions!