Vegan

Day 1:

Breakfast:

Tofu scramble with spinach and tomatoes

Whole grain toast

1 medium orange

Calories: 500

Protein: 25g

Carbohydrates: 65g

Fat: 18g

 

Snack:

Vegan protein smoothie (plant-based protein powder, almond milk, banana)

Handful of almonds

Calories: 350

Protein: 20g

Carbohydrates: 30g

Fat: 15g

 

Lunch:

Chickpea and quinoa salad with mixed vegetables

Hummus dressing

Calories: 600

Protein: 30g

Carbohydrates: 75g

Fat: 20g

 

Snack:

Rice cakes with almond butter

Apple slices

Calories: 300

Protein: 8g

Carbohydrates: 45g

Fat: 12g

 

Dinner:

Lentil and vegetable stew

Brown rice

Steamed broccoli

Calories: 700

Protein: 35g

Carbohydrates: 90g

Fat: 15g

 

Day 2:

 

Breakfast:

Vegan protein pancakes (made with plant-based protein powder)

Maple syrup

Mixed berries

Calories: 550

Protein: 30g

Carbohydrates: 70g

Fat: 15g

 

Snack:

Vegan yogurt with granola and chia seeds

Handful of walnuts

Calories: 400

Protein: 15g

Carbohydrates: 40g

Fat: 22g

 

Lunch:

Quinoa and black bean bowl with avocado

Salsa dressing

Calories: 650

Protein: 25g

Carbohydrates: 85g

Fat: 20g

 

Snack:

Protein smoothie with kale, banana, and hemp seeds

Rice cakes with hummus

Calories: 350

Protein: 18g

Carbohydrates: 45g

Fat: 12g

 

Dinner:

Stir-fried tofu with mixed vegetables

Brown rice

Sesame-ginger sauce

Calories: 700

Protein: 35g

Carbohydrates: 80g

Fat: 25g

 

Day 3:

 

Breakfast:

Overnight oats with almond milk, chia seeds, and sliced almonds

Fresh berries

Calories: 450

Protein: 15g

Carbohydrates: 60g

Fat: 18g

 

Snack:

Vegan protein bar

Orange slices

Calories: 300

Protein: 20g

Carbohydrates: 40g

Fat: 10g

 

Lunch:

Lentil and vegetable wrap with whole grain tortilla

Mixed greens

Tahini dressing

Calories: 600

Protein: 25g

Carbohydrates: 70g

Fat: 25g

 

Snack:

Green smoothie with spinach, banana, and plant-based protein powder

Handful of cashews

Calories: 350

Protein: 20g

Carbohydrates: 40g

Fat: 18g

 

Dinner:

Chickpea curry with brown rice

Steamed cauliflower

Calories: 700

Protein: 30g

Carbohydrates: 85g

Fat: 20g

 

Day 4:

 

Breakfast:

Vegan protein waffles with mixed berries

Peanut butter drizzle

Calories: 550

Protein: 25g

Carbohydrates: 70g

Fat: 18g

 

Snack:

Vegan protein smoothie (plant-based protein powder, almond milk, banana)

Rice cakes with almond butter

Calories: 400

Protein: 20g

Carbohydrates: 45g

Fat: 15g

 

Lunch:

Quinoa and chickpea salad with cucumber and tomatoes

Lemon-tahini dressing

Calories: 650

Protein: 30g

Carbohydrates: 75g

Fat: 20g

 

Snack:

Vegan yogurt with granola and sliced almonds

Apple slices

Calories: 350

Protein: 15g

Carbohydrates: 40g

Fat: 22g

 

Dinner:

Vegan stir-fry with tofu, broccoli, and snap peas

Brown rice

Teriyaki sauce

Calories: 700

Protein: 35g

Carbohydrates: 80g

Fat: 25g

 

Day 5:

 

Breakfast:

Smoothie bowl with mixed berries, banana, and plant-based protein powder

Coconut flakes and chia seeds

Calories: 450

Protein: 20g

Carbohydrates: 60g

Fat: 18g

 

Snack:

Vegan protein bar

Orange slices

Calories: 300

Protein: 20g

Carbohydrates: 40g

Fat: 10g

 

Lunch:

Lentil and vegetable wrap with whole grain tortilla, Mixed greens, Avocado-lime dressing

Calories: 600

Protein: 25g

Carbohydrates: 70g

Fat: 25g

 

Snack:

Vegan protein smoothie with kale, banana, and hemp seeds

Rice cakes with hummus

Calories: 350

Protein: 18g

Carbohydrates: 45g

Fat: 12g

 

Dinner:

Quinoa and black bean bowl with guacamole

Salsa dressing

Calories: 700

Protein: 35g

Carbohydrates: 80g

Fat: 25g

 

Day 6:

 

Breakfast:

Vegan protein pancakes (made with plant-based protein powder)

Maple syrup

Mixed berries

Calories: 550

Protein: 30g

Carbohydrates: 70g

Fat: 15g

 

Snack:

Vegan yogurt with granola and chia seeds

Handful of walnuts

Calories: 400

Protein: 15g

Carbohydrates: 40g

Fat: 22g

 

Lunch:

Chickpea and quinoa salad with mixed vegetables

Hummus dressing

Calories: 650

Protein: 30g

Carbohydrates: 75g

Fat: 20g

 

Snack:

Rice cakes with almond butter

Apple slices

Calories: 350

Protein: 8g

Carbohydrates: 45g

Fat: 12g

 

Dinner:

Stir-fried tofu with mixed vegetables

Brown rice

Sesame-ginger sauce

Calories: 700

Protein: 35g

Carbohydrates: 80g

Fat: 25g

 

Day 7:

 

Breakfast:

Overnight oats with almond milk, chia seeds, and sliced almonds

Fresh berries

Calories: 450

Protein: 15g

Carbohydrates: 60g

Fat: 18g

 

Snack:

Vegan protein smoothie (plant-based protein powder, almond milk, banana)

Handful of almonds

Calories: 350

Protein: 20g

Carbohydrates: 30g

Fat: 15g

 

Lunch:

Quinoa and black bean bowl with avocado

Salsa dressing

Calories: 600

Protein: 25g

Carbohydrates: 70g

Fat: 25g

 

Snack:

Protein smoothie with kale, banana, and hemp seeds

Rice cakes with hummus

Calories: 350

Protein: 18g

Carbohydrates: 45g

Fat: 12g

 

Dinner:

Lentil and vegetable stew

Brown rice

Steamed broccoli

Calories: 700

Protein: 35g

Carbohydrates: 90g

Fat: 15g

 

Average Daily Intake:

Calories: 2500 calories

Protein: 115g

Carbohydrates: 300g

Fat: 90g