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Graham15

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  1. I've spent a lot of time searching for a vegan meal plan for a clean bulk, but everything I've found seems to be full of protein bars and veggie burgers / sausages. I've put together this plan to try to minimize the amount of processed foods but still make it possible to hit my protein and caloric goals. My purpose for posting this here is in case there are other vegans who are also struggling to find a plan with more whole foods or for anyone who might be able to make any suggestions or tweaks to improve it. Some general guidelines that I followed: - Minimize processed foods (the only ones in there are tofu, PB, and protein shakes) - You'll notice a lot of nuts in the plan. This is because I want to get all my fats from whole sources (seeds / nuts / avocado rather than oils). All of my meals are cooked without oil. - My goal was to get my minimum amounts of protein and fat and fill the rest of the calories with carbs. I'm aiming for a clean bulk with about 15% caloric surplus. - The protein shakes are pre-mixed a combination of hemp, pea, and rice proteins that I get online. (No soy because I've got enough of that from the tofu) - I'm aiming for about 2800 cal per day with 190 g of protein. - I've put in 3 servings of vegetables and some fruit, but will likely add in more greens here and there as they'll have little impact on the overall numbers for calories. Breakfast 1 tbsp peanut butter Protein shake 1 tbsp hemp seeds 1/4 cup steel cut oats (dry) Totals Cal - 520 Pro - 39.5 Fat - 18.3 Carb - 45 Snack 170 g baby carrots 1/4 cup raw almonds Totals Cal - 281 Pro - 17 Fat - 17.5 Carb - 33.5 Lunch 1.5 cups lentils / beans (cooked) 1/4 cup quinoa (dry) 1/2 medium avocado 1/2 cup cooked veg Totals Cal - 653 Pro - 31.5 Fat - 15.5 Carb - 111 Snack 1/4 cup raw almonds 2 pieces fruit Totals Cal - 355 Pro - 17 Fat - 17.5 Carb - 45.5 Dinner Tofu 200g 1/4 cup brown rice (dry) 1 cup green veg Totals Cal - 550 Pro - 42 Fat - 10.5 Carb - 71 Snack Protein Shake 1.5 Tbsp Peanut Butter 1 Tbsp ground flax seed (in shake) Totals Cal - 317 Pro - 30.3 Fat - 16.3 Carb - 8.5 Throughout the day snack on 100g edamame (shelled) Cal - 120 Pro - 10 Fat - 5 Carb - 9 Daily Totals Calories - 2796 Protein - 187 Fat - 101 Carb - 320 I genuinely appreciate any constructive feedback / suggestions and hope that this is useful for others.
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