Nutrition for Plant-based Eating
How Plant-Based Eating Fits With Your Training
Plant-based eating can absolutely support strength, muscle, and performance.
The video at the top of this post walks through key nutrition considerations for vegans, vegetarians, and anyone who’s just eating less meat. This article follows that same outline and gives you a simple checklist to make sure you’re getting what you need.
You don’t have to be “perfectly” vegan to use this. Think of it as:
Helpful if you’re fully vegan or vegetarian
Helpful if you’re “plant-forward” and just eating less meat
Helpful if you’re curious and want to try a few swaps without overhauling everything
Big Picture: What “Plant-Based” Actually Means
Plant-based can mean a few different things:
Vegan – No animal products at all (no meat, fish, eggs, or dairy)
Vegetarian – No meat or fish, but may include eggs and/or dairy
Plant-forward – You still eat animal products, but most of your plate is plants
All three can be healthy. The key is making sure you’re still getting:
Enough total calories
Enough protein
The vitamins and minerals that are harder to get from plants alone
That’s the focus of the video and this article.
Key Nutrients To Watch On A Plant-Based Diet
You can get almost everything you need on a plant-based diet, but a few nutrients need extra attention.
Protein
Why it matters:
Supports muscle growth and maintenance
Helps you recover from training
Keeps you fuller between meals
Plant proteins are great, but they’re usually:
Less protein-dense per bite
A bit less absorbable than animal protein
So most plant-based eaters need to be more intentional.
Good plant protein sources:
Soy: tofu, tempeh, edamame
Legumes: lentils, black beans, chickpeas, split peas
Grains + legumes together: rice + beans, lentil pasta, quinoa bowls
Nuts and seeds: hemp seeds, pumpkin seeds, peanuts, almonds
Plant-based protein powders: pea, soy, hemp, or blends
If you include some animal products:
Eggs and egg whites
Greek yogurt, cottage cheese
Whey, casein, or egg-based protein powder
A simple target for most active people:
Aim for a solid protein source at each meal, about a palm (or two palms if you’re bigger/more active).
Vitamin B12
Mostly found in animal products
Important for red blood cells, energy, and nerve health
If you’re vegan or mostly plant-based, you likely need:
A B12 supplement, and/or
Foods fortified with B12 (certain plant milks, cereals, nutritional yeast)
This is one nutrient where supplementing is often the easiest choice.
Vitamin D
Helps with bone health, immune function, and mood
Hard to get enough from food alone, plant-based or not
Some people use:
Vitamin D supplements
Fortified plant milks or dairy
If your energy or mood is off and you’re not in the sun much, ask your doctor about getting your levels checked.
Iron
Important for oxygen transport and energy
Plant-based iron (non-heme) is less easily absorbed than animal-based iron
Helpful tips:
Include iron-rich plant foods: lentils, beans, tofu, pumpkin seeds, spinach
Pair with vitamin C (citrus, berries, bell peppers) in the same meal to boost absorption
Avoid relying only on highly processed meat substitutes for iron
Calcium
Needed for bones, muscles, and nerve function
Plant-based sources:
Fortified plant milks (check the label)
Calcium-set tofu
Leafy greens (collards, kale, bok choy)
Almonds and sesame seeds (tahini)
Omega-3 Fats
Support heart, brain, and joint health
Common plant sources:
Ground flaxseed
Chia seeds
Walnuts
Hemp seeds
If you don’t eat fish at all, an algae-based omega-3 supplement can help cover the gap.
Building Plant-Based Meals That Actually Support Your Training
For active people, the main goals are:
Get enough protein across the day
Eat enough total calories so you’re not constantly drained
Include the nutrients above regularly
A simple plant-forward plate:
Protein: tofu, tempeh, beans, lentils, or Greek yogurt (if you eat dairy)
Color: 1–2 fists of veggies and/or fruit
Carbs: 1–2 cupped-hand portions (rice, potatoes, whole grains, pasta, etc.)
Fats: 1–2 thumbs of nuts, seeds, avocado, or oil
Examples:
Tofu stir-fry with veggies, rice, and a sprinkle of peanuts
Lentil or bean chili with avocado and a side of cornbread
Greek yogurt (if vegetarian) with fruit, seeds, and a scoop of protein powder
Burrito bowl with beans, rice, fajita veggies, salsa, and guacamole
If you’re fully vegan and struggling to hit protein, adding a scoop of plant protein powder once or twice a day can make a big difference.
Special Considerations If You Lift Weights Or Train Hard
If you’re lifting 2–3 times per week at bStrong or training regularly in general, plant-based eating still works well. You just need to be more dialed in on:
Protein: aim for protein at each meal and maybe 1 snack
Total calories: very low-calorie plant diets can make you feel wiped
Recovery: carbs around training help with performance and recovery
Simple training-day structure:
Pre-workout:
A small meal or snack with carbs + some protein
Example: toast with peanut butter and banana; or oatmeal with soy milk and berries
Post-workout (within a few hours):
A protein-focused meal or shake
Example: tofu stir-fry with rice; or a plant protein shake plus a snack
If you notice low energy, brain fog, or poor recovery, it’s often a sign you need:
More total food
More protein
More carbs around workouts
How This Connects To Training At bStrong
At bStrong, your training is highly coached, full-body small group personal training that gives members individualized adjustments, structured programming, and safe, effective sessions.
We specialize in full-body strength every session, 2–3 times per week, focused on safe, joint-friendly progress.
That means:
You’re lifting in a structured way that actually uses the nutrients you’re eating
We can help you adjust training if your energy or recovery seems off
You have coaches to talk to if your plant-based approach isn’t matching how you feel in the gym
You do not have to eat a certain way to train here. We have:
Omnivores who eat everything
Vegetarians and vegans
People somewhere in the middle just trying to eat more plants
Our job is to help your training and nutrition support each other, not force you into one “perfect” diet.
How To Apply This If You’re New Or In Your Trial
If you’re starting a plant-based or plant-forward approach while you’re in your 3-week trial, here’s a simple starting plan:
Keep your current meals, but upgrade protein
Add tofu, tempeh, beans, lentils, or Greek yogurt to meals that don’t have much protein
Use a plant-based protein shake once per day if that’s easier
Add 1–2 “nutrient insurance” habits
Pick one or two of these:
Add B12 (through a supplement or fortified food) if you’re mostly or fully plant-based
Use fortified plant milk (with calcium and vitamin D) instead of one that has no added nutrients
Add a tablespoon of ground flax or chia to oatmeal, smoothies, or yogurt
Pay attention to how you feel in workouts
If you’re constantly dragging, first check: am I eating enough, especially carbs and protein?
If you feel good and you’re recovering well, keep going
You don’t need to overhaul everything at once. One or two changes, repeated, are better than a perfect plan you can’t stick with.
When Plant-Based Might Need Extra Support
Plant-based eating can work well on its own, but it may be worth checking in with a doctor or dietitian if:
You’ve been vegan/vegetarian for a while and feel consistently exhausted
You’re losing a lot of hair or noticing changes in skin/nails
You have a history of anemia or very low iron
Your mood and energy are way down and don’t improve with better sleep and food
Sometimes that’s a simple lab test and a supplement tweak. The goal isn’t to scare you off plants, just to help you cover any gaps.
Bringing It All Together
Plant-based eating can:
Support strength and muscle
Work well with 2–3 strength sessions per week
Fit any mix of vegan, vegetarian, or plant-forward
The key is to:
Prioritize protein at each meal
Pay attention to B12, vitamin D, iron, calcium, and omega-3s
Make sure you’re eating enough to fuel your training
If you’re a bStrong member (or starting a trial), bring your questions to a coach. We’re happy to help you line up your nutrition with your training style, including plant-based, omnivore, or anything in between.