Vegans are a minority in the nutrition world, but despite this fact, the number of people deciding to avoid all food and drink coming from an animal, or that is a derivative of an animal is rising faster than any other type of diet at the moment.
As a company we aim to be inclusive, so below is a basic days nutrition plan for an average vegan. Of course, tastes and preferences are completely subjective, but the idea of this plan is to give you an idea of meal and snack structure to deliver approx 1300-1400 calories per day, 80g protein per day, and a steady intake of carbohydrate at around 160-180g carbs per day.
These numbers will be low for some as this was initially designed for an average 70kg female needing to lose some excess weight and improve body composition, so do chop and change where needed.
I wanted to share this with you all because the least you may get from this is proof that a vegan diet doesn't have to be chronically low in protein, nor does it have to be bland, and the individual breakdown of calories, protein, carbs and fat can be used to help inform any future nutrition decisions you make.
Example Vegan Meal Plan
|Breakfast||Calories (kcal)||Protein (g)||Carbs (g)||Fat (g)||Fibre (g)|
|30g porridge oats||80||3||12||0||0|
|150ml soy milk||60||4||4||3||0|
|1/2 tsp Cinnamon||0||0||0||0||0|
|1 heaped tsp coconut oil (add to porridge)||40||0||0||5||0|
|Tea (soymilk) & 500ml water after||10||0||0||0||0|
|Mid- Morning Snack (Pre W/O meal)||Calories (kcal)||Protein (g)||Carbs (g)||Fat (g)||Fibre (g)|
|1 Pulsin Protein Bite Bar||115||6||6||7||3|
|1 medium Banana||80||1||18||0||1|
|Lunch (Post W/O meal)||Calories (kcal)||Protein (g)||Carbs (g)||Fat (g)||Fibre (g)|
|Homemade vegetable, chick pea & lentil soup||200||10||25||3||3|
|Mid- Afternoon Snack||Calories (kcal)||Protein (g)||Carbs (g)||Fat (g)||Fibre (g)|
|Mixed fruit smoothie with Reflex Nutrition Vegan Whey||160||23||45||2||7|
|Evening Meal||Calories (kcal)||Protein (g)||Carbs (g)||Fat (g)||Fibre (g)|
|Spiralised sweet potato noodles (homemade)||150||2||36||0||4|
|1 pack (140g) Stir fried tofu/quorn||200||22||5||8||8|
|Tinned tomato & herb sauce (seasoned to taste)||95||5||14||1||4|
Note: Add mixed vegetables to the above evening meal for nutritional balance
|Evening Snack||Calories (kcal)||Protein (g)||Carbs (g)||Fat (g)||Fibre (g)|
|Raw Cacao peanut butter bites (Lucy Bee recipe)||60||4||5||9||3|
Note: Recipe for Raw Cacao peanut butter bites:
100g nut butter
30g agave nectar
50g coconut oil
50g flax seeds
10-15g cacao powder
1.) Let the nut butter, honey and coconut oil soften in warm place
2.) Mix in oats, flax seeds and cacao powder
3.)Make into small balls
4.) Place on tray and put in freezer to set
Please be advised that this diet is NOT a recommendation to anybody wishing to consume a balanced vegan diet. The calories, protein, carbs, fat and fibre may not be adequate for your personal needs. Therefore please treat this as an EXAMPLE meal plan and amend accordingly to meet your personal requirements.