{"id":9395,"date":"2018-09-19T20:38:00","date_gmt":"2018-09-19T20:38:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=9395"},"modified":"2018-09-22T21:02:44","modified_gmt":"2018-09-22T21:02:44","slug":"plano-de-dieta-vegana-para-fisiculturismo","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/plano-de-dieta-vegana-para-fisiculturismo\/","title":{"rendered":"Plano de dieta vegana para muscula\u00e7\u00e3o"},"content":{"rendered":"<p>&nbsp;<\/p>\n<h2>7h \u2013 Shake\/Smoothie de Prote\u00edna de C\u00e2nhamo<\/h2>\n<p>Se estiver com pressa ou n\u00e3o precisar de calorias extras, basta tomar prote\u00edna de c\u00e2nhamo com \u00e1gua. Caso contr\u00e1rio, veja a op\u00e7\u00e3o de smoothie abaixo:<\/p>\n<p>Ou um smoothie:<\/p>\n<ul>\n<li>40g de sementes de c\u00e2nhamo<\/li>\n<li>1 ou 2 bananas<\/li>\n<li>Stevia a gosto<\/li>\n<li>Um punhado de bagas<\/li>\n<li>50g de am\u00eandoas mo\u00eddas<\/li>\n<li>15g de p\u00f3 de linha\u00e7a<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/amzn.to\/2NY4iZV\" target=\"_blank\" rel=\"noopener\">Flocos de quinoa<\/a> Tamb\u00e9m s\u00e3o uma boa op\u00e7\u00e3o de cereal matinal. Geralmente cont\u00eam cerca de 151% de prote\u00edna, por\u00e9m a quinoa possui todos os amino\u00e1cidos essenciais.<\/p>\n<p>&nbsp;<\/p>\n<h2>11h \u2013 Nozes-pec\u00e3, avel\u00e3s e amendoins<\/h2>\n<p>Prepare uma mistura de nozes para petiscar durante a manh\u00e3 ou em um intervalo matinal.<\/p>\n<p>Adicione bagas de goji se quiser mais sabor e carboidratos adicionais.<\/p>\n<p>&nbsp;<\/p>\n<h2>13h \u2013 Salada de gr\u00e3o-de-bico<\/h2>\n<p>Com alface, azeitonas e abacate.<\/p>\n<p>&nbsp;<\/p>\n<h2>15h \u2013 Shake de prote\u00edna de c\u00e2nhamo ou soja<\/h2>\n<p>Para maior praticidade, opte por shakes de prote\u00edna ou, como alternativa, coma mais nozes ou duas bolachas de arroz com manteiga de amendoim.<\/p>\n<h2><\/h2>\n<h2>18h \u2013 Caril de Gr\u00e3o-de-Bico e Tofu<\/h2>\n<p>Veja o <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/receitas-veganas\/vegan-tofu-recipe\/\">Receita completa aqui<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<h2>20h \u2013 Smoothie de c\u00e2nhamo e banana ou queijo vegano com bolachas<\/h2>\n<p>Smoothie com banana, sementes de c\u00e2nhamo e est\u00e9via ou queijo vegano com uma ou duas Rivetas.<\/p>\n<p>&nbsp;<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/3yULG2xA5_Y?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>&nbsp; 7am &#8211; Hemp Protein Shake \/ Smoothie In a rush or don&#8217;t need additional calories then just have hemp protein in water, otherwise see the smoothie option below: Or a smoothie: 40g hemp seeds 1 or 2 bananas Stevia to taste Handful of berries 50g ground almonds 15g flaxseed powder &nbsp; Quinoa flakes are [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":4526,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","footnotes":""},"class_list":["post-9395","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vegan Bodybuilding Diet Plan - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/plano-de-dieta-vegana-para-fisiculturismo\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vegan Bodybuilding Diet Plan - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"&nbsp; 7am &#8211; Hemp Protein Shake \/ Smoothie In a rush or don&#8217;t need additional calories then just have hemp protein in water, otherwise see the smoothie option below: Or a smoothie: 40g hemp seeds 1 or 2 bananas Stevia to taste Handful of berries 50g ground almonds 15g flaxseed powder &nbsp; Quinoa flakes are [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/plano-de-dieta-vegana-para-fisiculturismo\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2018-09-22T21:02:44+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minuto\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Plano alimentar vegano para muscula\u00e7\u00e3o - Blog de fitness e MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/plano-de-dieta-vegana-para-fisiculturismo\/","og_locale":"pt_PT","og_type":"article","og_title":"Vegan Bodybuilding Diet Plan - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"&nbsp; 7am &#8211; Hemp Protein Shake \/ Smoothie In a rush or don&#8217;t need additional calories then just have hemp protein in water, otherwise see the smoothie option below: Or a smoothie: 40g hemp seeds 1 or 2 bananas Stevia to taste Handful of berries 50g ground almonds 15g flaxseed powder &nbsp; Quinoa flakes are [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/plano-de-dieta-vegana-para-fisiculturismo\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2018-09-22T21:02:44+00:00","twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Tempo estimado de leitura":"1 minuto"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/diet-plans\/vegan-bodybuilding-diet-plan\/","url":"https:\/\/blackbeltwhitehat.com\/diet-plans\/vegan-bodybuilding-diet-plan\/","name":"Plano alimentar vegano para muscula\u00e7\u00e3o - Blog de fitness e MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2018-09-19T20:38:00+00:00","dateModified":"2018-09-22T21:02:44+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/diet-plans\/vegan-bodybuilding-diet-plan\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/diet-plans\/vegan-bodybuilding-diet-plan\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/diet-plans\/vegan-bodybuilding-diet-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Diet Plans","item":"https:\/\/blackbeltwhitehat.com\/diet-plans\/"},{"@type":"ListItem","position":3,"name":"Vegan Bodybuilding Diet Plan"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA e nutri\u00e7\u00e3o do Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-PT"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]}]}},"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P2Sx3t-2rx","jetpack-related-posts":[{"id":9447,"url":"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/plano-de-dieta-vegana-crua\/","url_meta":{"origin":9395,"position":0},"title":"Raw Vegan Diet Plan &#8211; 5 Day .pdf [2025]","author":"Dave","date":"Setembro 26, 2018","format":false,"excerpt":"More and more popular with MMA fighters and athletes in general. Raw vegan diets are nutritionally dense and delicious if done correctly. Hemp seeds and quinoa are great sources of essential amino acids and protein. \u00a0 \u00a0 7am - Raw Overnight Oats Rolled oats Chia Seeds Pumpkin seeds Goji Berries\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"vegan","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/smoothievegan.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/smoothievegan.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/smoothievegan.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/smoothievegan.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":9384,"url":"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/plano-de-dieta-mma\/","url_meta":{"origin":9395,"position":1},"title":"MMA Diet Plan \u22c5 on a budget (.pdf) [2025]","author":"Dave","date":"Setembro 19, 2018","format":false,"excerpt":"For Making weight for a fight see this article Last updated - March 6th, 2025 MMA Diet Plan Summary Recovery is paramount. Eat lots of anti-inflammatory foods* Supplement with natural anti-inflammatories such as tart cherry juice & turmeric Consume a carbohydrate & electrolyte drink during training sessions Taurine pre-training can\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"4000 calorie diet plan","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":4627,"url":"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/dieta-de-4000-calorias\/","url_meta":{"origin":9395,"position":2},"title":"Plano de dieta de 4.000 calorias \u2013 2024 (.pdf)","author":"Dave","date":"Maio 16, 2016","format":false,"excerpt":"A Practical 4,000 Calorie Diet Plan Eat at your own risk I highly recommend investing in a blender! \u00a0That's one of the easiest ways to get more calories without eating any rubbish. Blend bananas, avocados, hemp seeds, fruit, a bit of kale etc. Easy Sources of Calories Nuts like pecans\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"4000 calorie diet plan","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":4631,"url":"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/plano-de-dieta-cetogenica\/","url_meta":{"origin":9395,"position":3},"title":"Ketogenic Diet Plan For Beginners [2026]","author":"Dave","date":"Maio 16, 2016","format":false,"excerpt":"Ketogenic diet \/ menu Keep carbs below 25g per dayIt takes around 2 weeks to become 'fat adapted' (or longer)It takes 3 or 4 days to get into ketosisDiet at your own risk - at this time, I don't advocate ketogenic diets, but I am very interested in them and\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"ketogenic diet plan","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":1263,"url":"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/dieta-para-fisiculturismo-e-ganho-de-massa-muscular\/","url_meta":{"origin":9395,"position":4},"title":"Dieta para Ganho de Massa Muscular \/ Fisiculturismo","author":"Dave","date":"Janeiro 1, 2014","format":false,"excerpt":"Muscle Building Diet This diet is a happy medium between convenience and nutrition. Ideally it would be wheat and dairy free and every meal would be from proper food instead of protein drinks. Diet at your own risk 8am Whey protein drink in water 2 cups of porridge oats* 1\u2026","rel":"","context":"With 2 comments","block_context":{"text":"With 2 comments","link":"https:\/\/blackbeltwhitehat.com\/pt\/planos-de-dieta\/dieta-para-fisiculturismo-e-ganho-de-massa-muscular\/#comments"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1947,"url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/nutricao\/dieta-paleo\/","url_meta":{"origin":9395,"position":5},"title":"Dieta Paleol\u00edtica Resumida","author":"Dave","date":"Julho 16, 2014","format":false,"excerpt":"\u00a0 Paleo Diet Summarised - It's an attempt to eat like we did as cave-men, as hunter-gatherers. - Do not eat gluten \u00a0(gluten is a mix of 2 proteins that give bread it's sticky property) - No grains, no sugar, no processed foods, no dairy - Try to get protein\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"Paleo side effects","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/07\/paleo_side_effects.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/07\/paleo_side_effects.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/07\/paleo_side_effects.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/9395","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=9395"}],"version-history":[{"count":6,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/9395\/revisions"}],"predecessor-version":[{"id":9421,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/9395\/revisions\/9421"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/4526"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=9395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}