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1) Make whole foods the foundation of your nutrition program.

Fruits, vegetables, nuts, grains, and seeds should be the foods you eat most often. They are the healthiest, provide the most nutrition and are the most environmentally friendly foods available.

2) Plan ahead.

Prepare food ahead of time. Keep food in your car, at work, on your bike, or however you commute to and from work. Keep whole food based energy and protein bars filled with nuts, grains and seeds in your gym bag, office desk, coat pockets, etc.

Since you want to consume calories regularly, you’ll want to keep non-perishable foods with you wherever you go. Plan larger meals ahead of time too. Use re-sealable containers to transport food with you that will need refrigeration. Make food the day before, or make large quantities of a particular food like rice or potatoes, which may last for a few days. Bottom line, always be prepared by planning ahead.

3) Take your nutrition and training programs seriously.

Are you serious about your health? If so, act like it. Fitness and wellness don’t just happen by themselves. They rely on your hard work and dedication. Be consistent in your efforts in motivation, nutrition and training.

Then you’ll achieve what you set out to do. You’ll be rewarded with better health, greater fulfillment, and new opportunities in other areas of your life.

 

Robert’s Favorite Muscle Building and Muscle Maintaining Foods:

Tofu

Tempeh

Seitan

Nuts

Nut butters (peanut butter, almond butter, etc.)

Avocado

Beans

Brown rice

Quinoa

Spinach

Broccoli

Pastas

Sandwiches

Burritos

Soups

Artisan breads

Protein bars

Protein drinks

Heavy foods by weight such as potatoes, and yams

Ethnic food platters such as Middle Eastern, Thai, Indian and Ethiopian foods

Nutritional Yeast

Chia Seeds

The more diversity in your diet, the better. And the more whole foods you consume, the better for your overall health, athletic performance, recovery from exercise and general wellness. Regardless of your sports interest, general rules apply for pre and post-exercise nutrition.

For more tips, click:

How to Build Muscle on a Vegan Diet

 

Katie is the baker, photographer, and author of the popular blog Chocolate-Covered Katie. Her favorite food is chocolate, and she believes in eating a balanced diet that includes dessert every single day. More about Katie—> 

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  1. devyn says:

    very helpful!

  2. devyn says:

    very helpful!

  3. Sean West says:

    Great information Robert, we appreciate advise especially coming from a professional. Thanks again and keep up the great work!

  4. Sean West says:

    Great information Robert, we appreciate advise especially coming from a professional. Thanks again and keep up the great work!

  5. zmusa says:

    Im not crazy at the amount of Soy a person needs to consume in order to gain muscle mass on your diet. With the ethical complications of where we get our soy beans from in Canada and in the United States, how can you support eating tofy, tempeh or seitan? It’s confusing and frustrating to me the contradictions your diet seems to present.

  6. zmusa says:

    Im not crazy at the amount of Soy a person needs to consume in order to gain muscle mass on your diet. With the ethical complications of where we get our soy beans from in Canada and in the United States, how can you support eating tofy, tempeh or seitan? It’s confusing and frustrating to me the contradictions your diet seems to present.

  7. GUI says:

    @Zmusa, did you know that about 90% of soy grown in U.S and Canada is used to feed cattle for meat-eaters or people who consume dairy? Same with wheat and corn. So a vegan diet, even high in tofu, tempeh and seitan is not a problem yet. Vegans also usually eat ORGANIC soy, most tofu being organic, which is far less of an environmental issue than non-organic and gmo soy grown for the grain-fed meat diet. I don’t know which ethical complications you are talking about though… Besides, you say it is necessary to consume soy or seitan in order to be healthy and muscular with a vegan diet but this is not true; I don’t eat soy and gluten at all and I invite you to look at the profiles of vegan athletes who don’t eat soy and wheat on veganbodybuilding.com. I eat whole foods like fruits and veggies, some seeds and nuts, sprouts and young shoots which are amazing source of raw proteins and high quality amino acids.

  8. GUI says:

    @Zmusa, did you know that about 90% of soy grown in U.S and Canada is used to feed cattle for meat-eaters or people who consume dairy? Same with wheat and corn. So a vegan diet, even high in tofu, tempeh and seitan is not a problem yet. Vegans also usually eat ORGANIC soy, most tofu being organic, which is far less of an environmental issue than non-organic and gmo soy grown for the grain-fed meat diet. I don’t know which ethical complications you are talking about though… Besides, you say it is necessary to consume soy or seitan in order to be healthy and muscular with a vegan diet but this is not true; I don’t eat soy and gluten at all and I invite you to look at the profiles of vegan athletes who don’t eat soy and wheat on veganbodybuilding.com. I eat whole foods like fruits and veggies, some seeds and nuts, sprouts and young shoots which are amazing source of raw proteins and high quality amino acids.

  9. rebecca says:

    eggplant and mushrooms are also good choices.is seaweed?

    1. Hmmm I don’t know. I guess I’ll hafta google it! 🙂

    2. Hmmm I don’t know. I guess I’ll hafta google it! 🙂

    3. JD McKinney says:

      Seaweed….. Definitely! Hopefully this link will take you to the article I read about all the different seaweeds to eat and their benefits.

      And by the way-love this site, Katie!

    4. JD McKinney says:

      Seaweed….. Definitely! Hopefully this link will take you to the article I read about all the different seaweeds to eat and their benefits.

      And by the way-love this site, Katie!

  10. rebecca says:

    eggplant and mushrooms are also good choices.is seaweed?

  11. Garrett says:

    A great suggestion would be to switch Tofu to Hemp Seed. Hemp seed has a very high protein content on the planet (roughly 33%, contains omega 3 and 6, potassium, iron as well as a host of other goodies! Plus it’s completely organic, non-GMO, pesticide and herbicide free. And it’s RAW!!! 😀 Plus it helps balance your PH levels!

    AND you’re avoiding the phytoestrogens and anti-nutrients of tofu, and the general GMO-ness of soy 🙂

  12. Garrett says:

    A great suggestion would be to switch Tofu to Hemp Seed. Hemp seed has a very high protein content on the planet (roughly 33%, contains omega 3 and 6, potassium, iron as well as a host of other goodies! Plus it’s completely organic, non-GMO, pesticide and herbicide free. And it’s RAW!!! 😀 Plus it helps balance your PH levels!

    AND you’re avoiding the phytoestrogens and anti-nutrients of tofu, and the general GMO-ness of soy 🙂

  13. Leanne says:

    Hi Katie! Love your page!!
    Have you ever heard of Arbonne? It’s amazing personal care & health & wellness products. All of the producst are 100% Vegan (Leaping Bunny Certified), and free of harsh chemicals, additives, artificial fragrances, flavors, dies and perfumes. There are over 400 products available. Everything from hair care, skin care, mens line, baby line, cosmetics, nutrition and health, and spa treatments. One of the health products is a vitamin/mineral shake, high in protein, and it’s Vegan! There is a chocolate flavor and a vanilla flavor, and there are little all natural flavor packs you can add to twist up the flavor! They are delicious!! I am an Arbonne Independent Consultant. If you are interested, I can answer any questions for you and give you more info on these incredible products.

  14. Leanne says:

    Hi Katie! Love your page!!
    Have you ever heard of Arbonne? It’s amazing personal care & health & wellness products. All of the producst are 100% Vegan (Leaping Bunny Certified), and free of harsh chemicals, additives, artificial fragrances, flavors, dies and perfumes. There are over 400 products available. Everything from hair care, skin care, mens line, baby line, cosmetics, nutrition and health, and spa treatments. One of the health products is a vitamin/mineral shake, high in protein, and it’s Vegan! There is a chocolate flavor and a vanilla flavor, and there are little all natural flavor packs you can add to twist up the flavor! They are delicious!! I am an Arbonne Independent Consultant. If you are interested, I can answer any questions for you and give you more info on these incredible products.

  15. I use a brown rice Superfoor blend raw chocolate based its new its Organic made with the best wild grown unfermented raw Criollo’s from Equador they added 20 superfoods in this blend all Organic certified .

    Be free to contact me at FB http://www.facebook.com/RawBrownRiceProteinSuperfoodChocolateSmoothie here we learn people how to get their life and health back with the best ingredients you can get on the planet.

    have the best day ever

    Peter Langelaar
    Groesbeek
    The Netherlands

  16. I use a brown rice Superfoor blend raw chocolate based its new its Organic made with the best wild grown unfermented raw Criollo’s from Equador they added 20 superfoods in this blend all Organic certified .

    Be free to contact me at FB http://www.facebook.com/RawBrownRiceProteinSuperfoodChocolateSmoothie here we learn people how to get their life and health back with the best ingredients you can get on the planet.

    have the best day ever

    Peter Langelaar
    Groesbeek
    The Netherlands

  17. Dionne says:

    Just wanted you to know
    I just bought your book!
    Thanks so much!

  18. Dionne says:

    Just wanted you to know
    I just bought your book!
    Thanks so much!

  19. I don’t see flaxseed on the list. Do you prefer flax over chia?

  20. I don’t see flaxseed on the list. Do you prefer flax over chia?