r/veganbodybuilding

34M 5'10" ~182lb/82.5kg & Vegan for 13yrs

OK y'all I am coming here for some inspiration, tips/tricks, thoughts/input.
After years of various weight loss programs, diet, exercise routines etc. I remained overweight or regained lost weight. And I've been overweight/obese my whole life.

February 2025 I was 225 pounds and after working with my doctor and fighting insurance I was finally approved to start a GLP-1. Over the course of six months I lost ~ 30lbs and started to get all my numbers to a good place: blood pressure, cholesterol, triglycerides etc. And then insurance revoked approval and now says that any and all medication's meant for weight loss are automatically excluded/unapproved. Major blow.
I had already been lifting for a year when I started the GLP-1 and already ate healthy. My issue is not really the quality of food but rather quantity. I always wanted more, so the way that the GLP-1 stopped the food noise was a miracle. It basically allowed me to see the benefits of the work I was already putting in because I could eat like a normal person.

So when I took my last dose in September I was ~195lbs. Now I was on my own, but I was able to get down to 182 by Christmas. Unfortunately, since then I have been fluctuating the same 5 pounds or so. I was able to get down to 178 a few times but usually bounce back up to 185 and then down again. So basically maintenance. Trying to see the positive of being able to maintain the weight loss nine months later. But I've got another 20 pounds to lose before I'm close to where I should be. It's been hard to buckle down though y'all. I'm back to fighting the food noise. Back to the uphill struggle.
Still lifting and making some gains in strength. But not seeing the muscle because of fat is disheartening.

So here's my plan for – hopefully – a ~.8%bf loss per week:
1850 Cal
150g Protein
200g Carb (gross, not net)
50g fat

I'm going to do my best to meal prep and track everything. I really love to cook and variety is my favorite part of eating, so I'm hoping I can really do this.

For those who meal prep and really love food/flavor/variety: what are your go to? What foods help you stay on track the most and still feel satisfied? How long can you stick to it before you take a break? And how long do you take a break for?
Cheap ideas only please! Haha
I am rather poor. I make use of pea protein powder mostly but can't always afford it. Beans, vital wheat gluten for homemade seitan, whatever cheap produce I can snag at the store or get for free at the local food bank. (which isn't a ton and aren't super fresh so don't last super long)
Also, TOFU IS SO EXPENSIVE NOW! And I love my soy Lol.

hi!

(first off, if anyone wants to judge me for any of this, please just leave)

i workout at the gym 3x a week and know i need to get at least 1.5g/kg of protein each day. but my parents banned me from protein powder and all those supplements bc lowkey they think that’s whats making me lesbian x_x okay anyway i’ve also been vegetarian my whole life and i don’t really see how i could start regularly eating meat now because i’m just a teenager and my parents buy most of the food i eat

so my daily protein intake, on a good day, looks something like this:

a couple glasses of milk : ~16g

tvp in a wrap: ~20g

a couple eggs: ~17g

80g edamame: ~10g

plus whatever my mum makes for dinner, we are indian so not much protein apart from maybe some lentils or chickpeas.

anyway, that totals to around like 59g of complete protein. with what i weigh i really should be trying for at least 75g every day.

how do people do this ?? everyone i know is sick of hearing me complain that “i don’t get enough protein”. if i’m lucky i can go to the shop alone and get a 27g protein shake to chug, but most days it’s just me and some of the things i listed there.

does anyone have some high protein, no nonsense vegetarian breakfast and lunch meals i could make and eat regularly? any help would be so appreciated. ive looked at articles about vegetarian protein so so so many times, but i just dont know how to incorporate it into my diet in some way that will give me a large amount of protein without like eating a whole block of tempeh every single day or something.

any help would be so so so appreciated. thank you so much!

tldr: i’m looking for very high protein meals/snacks, no protein powder, to make regularly

I am looking for a protein powder that mixes well plain into oat milk or water (don’t judge me).

I’ve already tried Orgain and the texture on its own is…not my favorite.

Please help me get yoked 🙏

Hey all!

I just did a search in the sub, & I didn't see any results… Do any of you know of any trainers that are based in Southern California? My previous coach & I just let each other go partially due to her move to Texas, but also I wanted to look around for someone who is vegan &/or queer &/or hyper-mobility training knowledgeable.

I'm looking for someone who can do partially online & partially in person. I travel a lot for work, & I currently have a shoulder injury that requires surgery (which is scheduled in October).

Any recommendations would be super helpful!

Thanks in advance!