Robert Cheeke’s tips for Building/ Maintaining Muscle on a Plant-Based Diet

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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.

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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

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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.