My Meatless Muscle-Building Month
Key Takeaways
Meat is not a necessary component of an effective muscle-building diet.
During my meatless month, I was able to easily consume 180-200 grams of protein/day by relying on protein-packed staples such as:
Eggs and egg whites
Greek yogurt
Protein powder
Salmon, tuna, and other seafood
Throughout the month, I didn’t lose muscle or strength, or notice a difference in energy, libido, or any other relevant metric.
Moving forward, I will be more intentional with my sources of my animal protein, considering:
The animal's living conditions
The amount of suffering it endured
The sustainability and morality of the process
I don’t care if you’re a carnivore, vegan, or omnivore! I simply implore you to take your health, environment, and personal values into consideration to make the best decision for yourself.
Full Story
You love your meat. You enjoy licking your fingers clean after polishing off a rack of ribs, crushing a double cheeseburger, and demolishing half a pig’s worth of bacon for breakfast. I don’t blame you. Meat is delicious, convenient, and, in many forms, even nutritious. Like Bruce Springsteen, apple pie, and fried chicken sandwiches on donut buns, meat just screams “‘MERICA!” (1).
But the question remains, is it possible to be a self-respecting meathead without consuming meat? In part 1, we answered that question with a resounding “Absolutely!”
Though it is a fine food group that contains plenty of beneficial nutrients, meat is not a necessary component of an effective muscle-building diet. In fact, it is entirely possible to maximize your muscle-building potential without ever eating another steak, rib, or Big Mac for as long as you live.
Recap
Last week, we learned:
Both animal and plant foods deserve a place in a healthy diet (for most people).
The health risks of consuming ONLY plants or ONLY meat likely far outweigh any benefit (for most people).
The impact of the conventional meat industry may be more devastating than you had previously thought.
Meat production may not be as environmentally unfriendly as you had previously thought.
If you consume enough variety and quantity, plant protein is equally as effective as animal protein for building muscle.
What You’ll Learn
Today, we’ll discuss my personal experience with eating meatless for an entire month. For 31 days, I swapped the turkey for tofu, the chicken for chickpea pasta, and the pork for protein powder. We’ll find out:
If I was able to eat enough protein
My main sources of protein each day (I took notes!)
Did I lose all my muscle?
How I will eat moving forward
The final word
Without further adieu, let's dive in.
Was I Able to Eat Enough Protein?
Yes, and it wasn’t even difficult! As you’ll see, I ate a lot of the same foods over and over. And over, and over - but I did not get bored with more food choices! I enjoyed my food every day and never felt restricted or the urge to head down to KFC to pick up a family-sized bucket of chicken (2).
My daily protein target was 180-200 grams and I knocked it out of the park every single day. I relied on a few staple high protein, low calorie foods that I consumed a few times a day, every day.
“But John, that sounds horrible! Didn’t you get sick of the same foods?” I did not. Interestingly enough, more people than you would think enjoy the same foods for years on end (3). Even with a limited number of foods, a LOT of variety is possible. I kept it interesting by utilizing different:
Spices and herbs
Cooking styles
Food combinations
Maybe my contentment in eating the same few foods is rooted in my genes - my grandpa ate the same peanut butter and jelly sandwich for lunch for over 30 years.
Pb+J and my Pop Pop Al aside, the food selection aspect of my meatless month was effortless and sustainable. Now, to prove that I’m not lying, I’m going to share with you the protein-packed, non-meat foods I subsisted on each day.
The Proteins. Eggs-Cellant.
Each day during my meatless month, I took brief notes about the highest protein foods I consumed to hit my daily target. Warning! As I’ve just covered, it gets redundant after the first week or so. If you’re not inclined to read through 31 days of notes, here is the Spark Notes version:
A LOT of eggs/egg whites, organic Greek yogurt, and protein powder
A solid amount of canned tuna, wild-caught salmon, and other seafood
A sprinkle of “sneaky” relatively high protein foods, such as chickpea pasta, bread, oats, legumes, and nuts/nut butters.
Over and over and over.
Day 1-15
Day 1 (1/12):
Spent most of the day in the car. Ate a protein bar, 1.5 scoops of protein, and egg whites/eggs on two separate occasions. Some canned tuna as part of dinner, plenty of fat free Greek yogurt. Not difficult at all, just fewer options.
Day 2 (1/13):
Plenty of egg whites/eggs, protein powder, and Greek yogurt again - I can already tell these are going to be staples. Tried tofu for the first time ever for dinner and really enjoyed it! The estrogenic effects of soy are largely overblown, especially when consumed in moderation, and I may begin consuming it 1-2x/week (4-7).
Only had about 3oz (roasted it after covering with curry powder and red pepper) and paired it with some scrambled eggs. At the grocery store, I stocked up on extra eggs, Greek yogurt, and found some wild caught salmon on sale. Score! This won’t be so bad.
Day 3 (1/14):
More of the same. First time eating canned clams - only 10 grams of protein in the whole can, but very tasty! Salmon for dinner - protein and a hefty dose of omega 3s, tough to beat!
Day 4 (1/15):
Chickpea pasta + Greek yogurt/tomato “vodka” sauce, plus an Oikos “Pro” greek yogurt. Great dinner. Creativity and a girlfriend that knows how to cook is a great combo!
Day 5 (1/16):
Egg tacos for dinner. Having no trouble hitting my protein goals. 2 digestive notes:
About 2-3 days/week when I was consuming more animal products, the gas I would pass would be especially smelly. Now, I haven’t had one smelly gas pass since the start 5 days ago.
I haven’t performed #2 in over 2 full days. I usually go 1x/day, so this is a surprising development. Don’t feel bloated or constipated or anything- just no urge! Too much fiber? Too little? Averaging between 40-55 grams of a day the past couple days - about the amount I typically consume.
Day 6 (1/17):
Today, and nearly every day, I ate a very high protein breakfast of egg whites/egg, oats, ½ scoop of protein powder, and a little about of Greek yogurt. Starting my day with 50-60 grams of protein makes it a lot easier to hit my target for the day.
Day 7 (1/18):
Mussels and tuna for dinner - seafood is a lifesaver for hitting my protein targets! Made it the whole day without any egg whites, too.
Day 8 (1/19):
Chickpea pasta (13 grams of protein/serving) for dinner again - these “higher protein” carbs really coming in handy. A lot of organic Greek yogurt today and everyday - high quality protein, not difficult to make it taste good, and I digest it well.
Day 9 (1/20):
Scallops for dinner - really good but a bit expensive (~$3/20 grams of protein) even on sale. Will not become a staple. Relying on 1-1.5 scoops of protein/day has made it a lot easier to hit my protein targets.
Day 10 (1/21):
More of the same for breakfast (egg whites+egg, Greek yogurt, oatmeal and some protein powder) and lunch (Greek yogurt/oat bowls some days, canned tuna some days). Egg white + egg tacos for dinner again - eggs are helping me not miss chicken, turkey, or beef at all.
Day 11 (1/22):
Lentils and salmon for dinner. When I was eating meat, I thought lentils made me gassy. Turns out, it might have been the high quantities of meat! I also love that I’m eating salmon much more consistently.
Day 12 (1/23):
A LOT of Greek yogurt today. No fish for the first day in a while.
Day 13 (1/24):
Salmon for dinner, yogurt, eggs/egg whites, I’m lucky I don’t get bored eating the same foods! Also, I made some “protein pudding” (protein powder and yogurt) and put it on some bread - nice change of pace.
Day 14 (1/25):
Egg whites and eggs, protein oatmeal, yogurt, nuts/nut butters. I sound like a broken record but I don’t mind it all!
Day 15 (1/26):
Canned tuna for lunch, egg tacos for dinner. Still not sick of egg whites/eggs.
Day 16-31. Something’s Fishy.
Over the course of the second half of the month, you’ll see that I got a little more creative with non-traditional delicacies such as:
Buffalo Cauliflower
Whey Protein “Juice”
Notice I wrote that I was just “a little” more creative, because, in the second half, I continued to eat most of the same foods as the first half! Cutting out meat certainly limits your protein options to an extent, but plenty of options remain.
Day 16 (1/27):
Exceeded my protein target today - tons of Greek yogurt, canned tuna for lunch, and chickpea pasta for dinner.
Day 17 (1/28) and Day 17 (1/29):
On the go in the clinic for 10 hour shifts today. Meal prepped breakfast - smoothie with protein powder, greek yogurt, banana, berries, cacao, and almond milk - and lunch - 2 medium boiled eggs with rice, lentils, and carrots, Oikos Pro Greek yogurt for dessert. Coming in a little low on protein these days, but still managing to get in 160-180 grams.
Day 18 (1/30):
Anabolic French Toast and protein oatmeal for breakfast - no better way to make sure you hit your protein target than starting the day off with 60 grams!
Day 19 (1/31):
Crab cakes and eggs for dinner - really good!
Day 20 (2/1):
Starting to really get in a routine here. Eating the same foods for breakfast, lunch, and dinner, and enjoying every meal! Tonight, eggs and lentils for dinner with protein oatmeal later on for dessert.
Day 21 (2/2):
Tons of yogurt all day, chickpea pasta and tofu for dinner.
Day 22 (2/3):
Salmon for dinner - yay for fatty fish! A month of vegan would be tough, but eating fish, eggs, and dairy products has made this process effortless.
Day 23 (2/4):
In the clinic for 10 hours today and tomorrow again. Meal prepped breakfast - smoothie with protein powder, PB Fit, greek yogurt, banana, berries, cacao, and almond milk - and lunch - 2 medium boiled eggs with rice, lentils, and carrots, Oikos Pro Greek yogurt for dessert. If this sounds familiar - it’s because it’s pretty much exactly what I had last week in clinic. Made my morning smoothie a bit higher in protein than last week to keep my daily intake high.
Day 24 (2/5):
See above, + chickpea pasta in Greek yogurt tomato sauce for dinner
Day 25 (2/6):
Same old, same old. Protein oatmeal/rice, lots of yogurt, eggs, chickpea pasta. Tried a “clear” fruit flavored whey protein drink today - pretty good!
Day 26 (2/7):
I’d be lying if I said buffalo cauliflower is a suitable replacement for wings at the Super Bowl party, but it was good enough for me,
Day 27 (2/8):
Ahi tuna steaks and rice for dinner. Definitely including a wider variety of fresh fish in my diet these days.
Day 28 (2/9):
Chickpea pasta, tonight with cottage cheese, is becoming a dinner staple. A little low in protein, but not difficult to make up for it with higher protein at other meals.
Day 29 (2/10):
Egg tacos for dinner again - but I’m not tired of it! My girlfriend made protein donuts today - not even close to the real thing, but still pretty good!
Day 30 (2/11):
My life (protein wise) consists of eggs/egg whites, Greek yogurt, protein powder, tuna, and nuts/legumes. I’m trying to think of something new to write about, but it’s truly just more of the same each day.
Day 31 (2/12):
The last day!! Same breakfast, lunch, and dessert, with cauliflower gnocchi for dinner. 31 days was not challenging at all!
But Did You Lose All Your Muscle?
As many of the highest quality protein-rich foods are meat - chicken, turkey, beef, pork, and bison - you may expect that I wasted away this past month, sacrificing every ounce of hard-earned muscle in exchange for taking my place upon some meatless moral high ground. Trust me, if cutting out meat truly presented any harm to my precious gains, I would not have taken that risk.
Over this meatless month, I didn’t lose any muscle or strength. In fact, compared to my previous diet that included 4-8 ounces of meat minimum every day, I didn’t notice any difference in performance, energy, libido, or any other relevant metric from consuming one void of meat.
It’s true, meat is one of the highest quality sources of protein you can consume. However, based on theory, research, and, now, personal anecdote, it is clear you do not need to eat meat to maximize muscle gain.
How Will I Eat Moving Forward - Vegan or Carnivore?
Broccoli or bratwurst?
Cauliflower or chicken tenders?
Raspberries or ribeyes?
Why not both! It’s not black and white, yes or no, only salad or only steak. Plant foods and animal foods offer unique health benefits, and it is my best interest to consume both.
Although I've always eaten to support my health and fitness goals, one major shift I’ve decided to make as a result of meatless month is to be more intentional with my food choices. Before, I would buy a 5lb bag of chicken breasts from Walmart, cook it up, and mindlessly finish it off in a few days. I had never considered how the chicken ended up at the Walmart or the suffering it endured in the process. To me, it was just cheap, lean protein. A means to a muscle-building end.
I had been incredibly irresponsible, ignorant, and short-sighted with my food choices. My self-reflection throughout this experience will act as a catalyst for change. Now, I will actually think about the source of my animal protein, considering:
The animal's living conditions
The amount of suffering it endured
The sustainability and morality of the process
The suffering of sentient beings, especially when needless and on such a massive scale, warrants that we all think twice about our food choices (9).
Wrap Up - The Final Word
Moving forward, I will consume meat as an occasional side dish, rather than the main course 3x/day, every day. For now, I will take a “less is more” approach, buying small amounts of ethically-sourced, local meat (you get what you pay for) and consume it for its taste and nutritional value, including its high-quality protein content.
I will not do a total 180 and become a staunch vegan, because that’s not best for my health, my performance, or the planet. Once again, the best answer lies in the middle, not on either extreme end of the spectrum.
As far as what you should eat, dear reader, that is none of my concern. Whether you’re a:
Carnivore
Vegan
Vegetarian
Omnivore
Fruitarian
Or a Filter Feeder (10).
I simply implore you to take your health, environment, and personal values into consideration to make the best decision for yourself. If you begin to take just a split second to weigh the pros and cons of your consumption habits, you’re on the right track.