Vegan Bowls™ | Maximilian Lang(@veganbowls) 인스타그램 상세 프로필 분석: 팔로워 2,842,871, 참여율 0.04%

There are still so many people out there who believe in this stereotype that vegans can't build muscle. 🌱💪 That’s just not true, guys. I went vegan in early 2014 and back then I was skinny AF. I had already been vegetarian since childhood and people kept telling me things like "Maybe you should consider eating some meat". I never listened because I knew they simply didn’t know better. Instead, I started lifting weights. And over the last 11 years I have built more than 25 kg of lean muscle mass. Completely natural. I am not saying I couldn’t have achieved this physique as a non vegan. But the point is I achieved it as a vegan, without supporting animal cruelty. Send this to someone who still thinks vegans are weak. 💚

Here are my top 5 vegan protein sources. ➡️ To be honest, I’m not a big fan of standing in the kitchen for hours. Especially over the last years as a busy entrepreneur I simply didn’t have the time. So I’ve always relied on quick, efficient meals and protein sources that are simple to prepare and fit easily into any meal. No complicated recipes. No overthinking. My whole approach is built for busy people who don’t want to waste time cooking, but still want to hit their daily protein targets and make real progress. What are your favourite vegan protein sources? Are you struggling to hit your protein goals? Comment "PROTEIN" and I’ll take a look at your current setup and help you improve it.

"Soy lowers testosterone, raises estrogen and gives men man boobs." 🤔⬇️ Absolutely not. Sorry, but I have to destroy one of the most common gymbro myths today. 😅 There is a large amount of research clearly showing that soy does not increase estrogen or lower testosterone levels in men. I might do a more detailed post on this soon. To put it simply: No, you do not need to be afraid of "evil soy". 😀 Soy is an excellent protein source with a complete amino acid profile that fits perfectly and very neutrally into almost any meal. Comment "SOY" and I will send you my personal favorite ways to integrate soy daily to reach around 200g of protein per day. Disclaimer: Ofc this does not mean that eating soy alone will get you a physique like this. 😅 You still need to have your training and nutrition dialed in. The point is simply to show that you do not need to fear soy and that it is a great protein source, especially for vegans.

A lot of people still think in 2026 that building muscle as a vegan is hard or even not working. 🙈😂 Too much volume. Too much food. Not enough protein. Honestly? That’s complete nonsense. You don’t need fancy meals. You don’t need to overthink every single bite. What you really need is a simple structure you can repeat every day. A few recipes you actually like and can stick to long term. This is the framework I use for my recipes ⬇️ Build every meal around these basics and you’ll hit your calories and protein without stress. 1. Make fruits & veggies your base 🫐🥗 I usually prefer fruits in the morning, before training or shortly after, and more veggies later in the day. They provide micronutrients, fiber, support digestion and overall health. 2. Add a proper protein source (30–60 g per meal) 🌱 Pick a protein source that’s high in protein and relatively low in fats and carbs. Tempeh, seitan, tofu, TVP, soy chunks or flakes, or a vegan protein powder (for bowls or shakes). Beans, chickpeas, lentils etc. are great foods, but they are NOT main protein sources for muscle building. 3. Add carbs for performance 🥔 Potatoes, rice, pasta, oats, bread, etc. Carbs fuel your training. And without good training performance, your body won’t change. 4. Add some fats for health & hormones 🥑 My favorites: avocado, nut butters, nuts, seeds. Eat 2–3 meals per day built like this (depending on your goal) and you will see results. Vegan muscle building isn’t hard. It just needs structure. Anyone saying otherwise simply has no clue and hasn’t looked into it properly. Comment "MUSCLE" and I’ll take a free look at your current situation and tell you what I would do to help you build muscle as effectively as possible. 💪🌱

It’s January. Gyms are packed right now. Do most people stay that motivated? Unfortunately not. It’s about showing up. Again. And again. And again. Some days you’ll feel strong. Some days slow. Some days unmotivated. That’s normal. Consistency beats intensity. The long run beats short bursts of motivation. The people who quietly keep going are the ones who win in the end. No matter in which area. So don’t be hard on yourself when things don’t go perfectly. Even if you’ve already thrown all your New Year’s resolutions overboard. 😅 You just need to get and stay in the game (at your own pace). 😀

I literally eat this bowl almost every day. 🙈⬇️🌱 Either in the morning or at noon when I do intermittent fasting. This bowl keeps me full for hours, gives me steady energy and helps prevent cravings throughout the day. The fruits support gut health and give me energy. Protein keeps me satisfied and focused. I either eat it before training (with some time in between) or right after a fasted morning workout. Simple. Filling. Effective. That’s how vegan fat loss works long term. Comment “LEAN“ if you want me to help you lose weight. 🌱💪

Take this January as a reset and challenge yourself. 🌱💪⬇️ This is about removing chaos and rebuilding health and structure that actually lasts. The rules are simple. • Clean vegan meals daily 🌱 Eat 2–3 meals of whole foods with high protein and healthy fats. For men, 2 meals per day often work very well. For women, 3 meals are usually better. Deficit or surplus depending on your goal. Structure beats restriction. • Workout 2–3x per week 🏋️‍♂️ Low volume, high intensity works best for most people. Push hard, then rest long enough. Recovery matters. • 10K steps daily 🚶‍♂️ Daily movement keeps your metabolism active and supports fat loss. Ideally go outside, breathe fresh air and get some sunlight. ☀️🌿 • 7–8 hours of sleep 😴 Sleep is crucial for recovery and hormone balance. Deep sleep + REM combined: at least 3 hours, ideally 4–4.5 hours total (if you track). That’s where real progress happens. • Bed before 10PM 🌙 Late nights ruin energy, hormones and consistency. • No alcohol 🚫🍷 Better sleep. Stable energy. Better recovery. • Read daily 📖 Minimum a few pages. Feed your mind, not just your body. • Stretch daily 🧘‍♂️ 5 minutes is enough. No hacks. No extremes. Just structure. If you want to lock January in with me, comment "RESET" 💪🌱

Who can relate? 😂 No matter where we are, we always have that one favorite restaurant we keep going back to. When we were in Canggu the last time for about two weeks, we literally went to the same place almost every single day. 😅 Anyone else always going to the same restaurant over and over again? 😅👇

If you’re vegan and struggling with weight issues, you’re clearly doing something wrong. ⬇️ It comes down to your food choices. Honestly, with a plant based diet it is extremely easy to keep your calorie intake under control. 🌱 If you’re constantly gaining weight, it’s most likely because you’re eating too much processed vegan fast food on a regular basis and you lack structure and control around it. Vegan burgers, fries, pastries, snacks, sweets. Yes, they’re vegan. No, they’re not helping your physique. The good news? You can eat amazing vegan food that is healthy, filling and still keeps you lean. Big plates. High volume. High protein. Whole foods. Most people struggle because they don’t even know these options exist. And yes, you can still eat processed foods too. But you need a clear structure around them. Comment "WEIGHT" and I’ll send you my favorite "cheat" and healthy meals that allow me to stay in top shape all year without feeling restricted. 🚀🔥

Read this if you wanna stay lean during Christmas 🎄🌱⬇️ First of all: don’t stress yourself. It makes no sense to force fat loss or try to get leaner during Christmas. You had the whole year to work on your shape. If it didn’t happen by now, creating pressure during the holidays won’t help. Enjoy the food, allow yourself to indulge, just try to do it consciously and not in extreme excess. (been there done that 😅) Use this time to slow down. Christmas is perfect for switching off mentally and physically. Recovery is just as important as training. Rest, sleep, relax and let your nervous system calm down. This is part of staying lean long term. 🧠😴 One big mistake most people make during Christmas is eating huge amounts of carbs with very little protein. That leads to overeating and never really feeling satisfied. Protein makes you feel full, stabilizes blood sugar and kills cravings. Try to get at least 50–100g of protein before the main dinner. My favorite way (i literally eat that almost every day 🙈): A breakfast bowl with a few hundred grams of berries and kiwis, around 50g vegan protein powder and soy yogurt. 🥣🍓 This keeps you fuller for longer and even supports your immune system during the holidays. 🌱✨ And finally: move your body. Aim for at least 10k steps, ideally closer to 15k. Go for a walk with your family, get some fresh air, daylight and movement. 🚶‍♂️🌲

Who can relate? 😅 What do people ask you or assume most? ⬇️

I could eat cake every day… who can relate!? 😅 And to be honest with you, I often do. 😂 Even more when I’m in another city and find tons of options on Happycow. Absolute heaven. 🍰😂 And somehow I still manage to stay in shape year round. Most people don’t understand what a balanced diet actually is. They think it’s always either this or that. But to lose weight and still enjoy food, desserts and real life, you don’t need to change everything or live in constant restriction. You just need to tweak your routine a little. Who else is a cake lover?? 🍰🤔😂