Rise Of The Vegan : Example 1 Day Vegan Meal Plan With Supplement Suggestions

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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
TOTAL   350 17 16 10 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
500ml water
TOTAL   195 7 24 7 4

 

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
TOTAL   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
TOTAL   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
TOTAL   445 29 55 9 16

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
TOTAL   60 4 5 9 3

Note: Recipe for Raw Cacao peanut butter bites:

100g nut butter
30g agave nectar
50g coconut oil
75g oats
50g flax seeds
10-15g cacao powder

Directions:

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.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!

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