Diet (vegan)
What To Eat?
Pack on muscle and shed fat with controlling the foods you consume. Aim for a high protein low carb diet. Use the app MyFitnessPal to count your calories everyday to meet your goals. Use the barcode scanner option on the app if the food isn’t on its database yet. Focus on eating overall healthy foods instead of just consuming a certain amount of calories. Feel free to add or remove foods based on your caloric needs. This is just a template to help you customize your diet plan.
**Don’t forget to drink at least 3/4 gallon of water per day.
Protein Sources: Lentils, Chickpeas, Kidney Beans, Soya, Vegan Protein Powder, Tofu, Cottage Cheese, Hemp Seed, Soy Milk.
Carb Sources: Fruits and vegetables, Rice, Pasta, Potato, Sweet Potato, Quinoa, Oats, Beetroots.
Fat Sources: Peanut Butter, Avocado, Chia Seeds, Flax Seeds, Nuts, Olive Oil
Sample Day of Eating:
| Breakfast | 3 protein pancakes, fruit milkshake (almond/soy milk) with oats, 3 slices of bread with peanut butter. |
| Snack | 1 cup of oat/coconut yogurt and a handful of almonds, walnuts and dark chocolate. |
| Lunch | 1 bowl of rice, green beans, cauliflower and cucumber and later some cottage cheese. |
| Snack | 2 cups of tofu and 1 cup of chickpeas. |
Pre- Post- | 2 bananas, 1 cup of coffee and 1 apple.
Vegan protein shake with chia/flax seeds. |
| Dinner | 1 bowl of pasta with spinach, lentils, broccoli and carrots |
Calories 2500-3000 kcal Protein 65-150 g