Vegan Meal Plan
The meal plan below covers all essential macros
(Fats, Proteins and Carbs)
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Breakfast
Oatmeal with fruit
1/2 cup of rolled oats
1 Brazil nut
1 prune
1/8 cup of blueberries
1/8 cup of strawberries
1/8 cup of blackberries
1/8 cup of raspberries
1/2 Tbsp of chia seeds
1/2 Tbsp of ground flaxseed
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1 chocolate protein shake
In a blender add 1 scoop of Vega Chocolate Protein powder, 1/4 cup of frozen strawberries and 1 1/2 cup of water or unsweetened almond milk. Blend until smooth.
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Total Calories=416
Carbs=35g
Proteins=39g
Fats=8g
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Snack#1
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Strawberry Chia Pudding
1 can of lite coconut milk
1/4 cup of chia seeds
1/2 cup of strawberries
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Add all the ingredients to a glass container and mix with a spoon. Place the containerin the refrigerator to chill overnight. Serve yourself 1/2 cup each day as a snack.
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Total Calories=403
Carbs=11g
Proteins=5g
Fats=12g
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Lunch
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4 slices of Tofu, grilled
1 Tbsp of BBQ sauce (by Amazing Dad's sauce)
1 sweet potato, boiled then mashed with fork
1/2 tomato, chopped
3 cups of tossed salad
1 Tbsp of salad dressing
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Total Calories=426
Carbs=43g
Proteins=28g
Fats=12g
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Snack #2
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1/2 cucumber sliced with sea salt
1/4-1/2 cup of steamed frozen edamame
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Total Calories=143
Carbs=7g
Proteins=12g
Fats=5g
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Dinner
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Vegetable soup with brown rice
Chocolate Vega Protein Shake
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4 cups of chopped veggies of your choice
1 can of mixed beans
6 cups of water
1/4 cup of brown rice
2 vegetable bouillon cubes
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Cook rice separately. Saute onions, garlic, zucchini, peppers, celery, mushrooms, carrots in a sauce pan using water instead of oil. Be sure to watch the onions and garlic as they can burn quickly when using water instead of olive oil. Once the veggies are soft, add them to the pot of water and broth. Add the can of mixed beans. After the brown rice is done cooking add it to the soup. Bring everything to a simmer.
(I make a large quantity of soup for the week and then serve myself 1 1/4 cup for dinner)
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1 1/2 cup of water
1 scoop of Vega Protein Powder
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Total Calories=394
Carbs=63g
Proteins=43g
Fats=15g
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Snack #3
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Peanut butter cakes
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2 Tbsp of peanut butter
2 rice cakes
handful of raisins
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1 clementine, peeled
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Total Calories=312
Carbs=35g
Proteins=13g
Fats=17g
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Total calories for this meal plan=2094
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Fats=69g *Remember healthy fats are essential for your hormones.
Carbs=194g
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Proteins=140g *Who said vegans can't get enough protein in their diets?!
(This amount is only required if you are actively working out and lifting weights) I would suggest eliminating one protein shake if you don't workout.
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I lift weights for approximately 30 minutes a day and I also do 30 minutes of moderate cardio every other day.
