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These programs have been created for women and the quantities of food are based on approximately 125-150- pound active women. They are just samples and exact foods and quantities can be altered based on interest, size, age, and activity level. Keep in mind these are designed for active women who are burning more calories throughout the day due to exercise/sports than a sedentary person, and require extra nutrition (calories) to recover from exercise.

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Women’s Meal Program #1

Meal #1

3 pieces of whole fruit

Fruit smoothie

16 ounces of water

Meal #2

2-3 servings of assorted nuts

Flax crackers with hummus

16 ounces of water

Meal #3

Burrito filled with quinoa, veggies, avocado, and greens

Small green salad

16 ounces of water

Meal #4

Vega Whole Food Health Optimizer Protein drink

1 baked yam with broccoli and small spinach salad

16 ounces of water

Meal #5

Bowl of brown rice, kale, beans and coconut curry sauce

Green salad with a variety of greens, seeds and nuts

16 ounces of water

Meal #6

3 pieces of whole fruits

Fruit smoothie

Estimated Totals:

Total Calories = 3,000

Total grams protein = 120g

Total grams of carbohydrates = 518g

Total grams of fats = 50g

Total water consumption = 116 ounces (factoring in water for protein drinks too)

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Women’s Meal Program #2

Meal #1

Bowl of oats

Green Smoothie

16 ounces of water

Meal #2

3 pieces of whole fruit

Fruit juice or fruit smoothie

16 ounces of water

Meal #3

Bowl of lentil or vegetable soup

Large green salad with greens, sprouts, seeds, nuts, avocado with Vega EFA Oil

8 ounces of coconut water

Meal #4

2 whole-food based energy bars

Green Smoothie

16 ounces of water

Meal #5

Brown rice with steamed broccoli, cauliflower, carrots and other veggies

Green salad with dark greens including kale, spinach, and collard greens

16 ounces of water

Meal #6

Vegetable sushi with seaweed, rice, avocado, and cucumber

Small bowl of ginger soup

Estimated Totals:

Total Calories = 2,900

Total grams protein = 135g

Total grams of carbohydrates = 482g

Total grams of fats = 48g

Total water consumption = 108 ounces (factoring in water for protein drinks too)

Katie is the baker, photographer, and author of the popular blog Chocolate-Covered Katie. Her favorite food is chocolate, and she believes in eating a balanced diet that includes dessert every single day. More about Katie—> 

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  1. Malynda Twitchell says:

    This is great information! Thank you so much for sharing!! 🙂

  2. Malynda Twitchell says:

    This is great information! Thank you so much for sharing!! 🙂

  3. Tara says:

    hi katie, thanks so much for your site – i just love it! i have a pressing question about robert cheeke’s sample meal plans: do the smoothies in his meals have a protein (plant based) powder included in them?? it does not say, but i am imagining they, do as i cannot see as what he listed for each meal to add up to 2900, 3,000 cals at the end of the day! look forward to replies!

    1. Hi Tara,
      Unfortunately, I really don’t know, as it’s Robert’s plan. But I do know he’s coming out with a new book… so maybe there’ll be recipes! 🙂

    2. Hi Tara,
      Unfortunately, I really don’t know, as it’s Robert’s plan. But I do know he’s coming out with a new book… so maybe there’ll be recipes! 🙂

  4. Tara says:

    hi katie, thanks so much for your site – i just love it! i have a pressing question about robert cheeke’s sample meal plans: do the smoothies in his meals have a protein (plant based) powder included in them?? it does not say, but i am imagining they, do as i cannot see as what he listed for each meal to add up to 2900, 3,000 cals at the end of the day! look forward to replies!

  5. Sonya says:

    Tara after reading your post I looked back at the food listed. The foods that can pack a good amount of protein, calories, and fat are the nuts, avocado and the energy bars (depending on serving size – I didn’t see a serving size listed). As a side note I think protein powder is good for athletes as a supplement along with a real food diet (not the one hour a day workout athletes). Most people in the U.S.already exceed protein quotas. I’ve know of people who are trying to build muscles and end up doing kidney and liver damage from eating/consuming way too many protein shakes and have even been in the hospital. If someone is a body builder/athlete or needs protein shakes as they are having problems eating enough protien then I think it’s a good idea but people should beware. More isn’t always better and vegan or not most people (average athlete) can get plenty of protein through a normal diet of eating nuts, legumes, animal protein etc… along with other vitamins, minerals, fiber, antioxidants that can only be found in whole foods vs. a protein powder. The percentages posted of 50% carb, 30 protein, 20 fat look spot on. (I’m not a nutritionist but I am taking a college level class in nutrition).

  6. Sonya says:

    Tara after reading your post I looked back at the food listed. The foods that can pack a good amount of protein, calories, and fat are the nuts, avocado and the energy bars (depending on serving size – I didn’t see a serving size listed). As a side note I think protein powder is good for athletes as a supplement along with a real food diet (not the one hour a day workout athletes). Most people in the U.S.already exceed protein quotas. I’ve know of people who are trying to build muscles and end up doing kidney and liver damage from eating/consuming way too many protein shakes and have even been in the hospital. If someone is a body builder/athlete or needs protein shakes as they are having problems eating enough protien then I think it’s a good idea but people should beware. More isn’t always better and vegan or not most people (average athlete) can get plenty of protein through a normal diet of eating nuts, legumes, animal protein etc… along with other vitamins, minerals, fiber, antioxidants that can only be found in whole foods vs. a protein powder. The percentages posted of 50% carb, 30 protein, 20 fat look spot on. (I’m not a nutritionist but I am taking a college level class in nutrition).

  7. Majeeda Tatum-Anderson says:

    I actually have Robert’s first book and there’s a lot of really good information in it. I love the meal plans, they’re a really good starting point to build from! Some of it is not so good from a nutrition standpoint and I agree with Sonya about the amount of protein an average person who works out for an hour a day would need. For someone who works out hard and lifts heavy and or does split day workouts, 1 gram of protein per pound of body weight is needed, but your average person doesn’t workout like that.

    I’m not trying to be negative here, but BEWARE LADIES!!
    I’m not a nutritionist, but I am a personal trainer and I’ve done my homework so I can definitely tell you that the calories in these diet plans are WAY too high for the average woman. I’m 5’3″, 125 lbs and in very good shape and even when I work out 3 times a day, my calorie needs do not exceed 2200 calories. I made the same observation when I read the book and just decided to make the adjustments for myself, but for someone who doesn’t know what their caloric intake should be based on their level of activity, this misinformation could really mess up any weight loss plans. Wouldn’t want that too happen.

  8. Majeeda Tatum-Anderson says:

    I actually have Robert’s first book and there’s a lot of really good information in it. I love the meal plans, they’re a really good starting point to build from! Some of it is not so good from a nutrition standpoint and I agree with Sonya about the amount of protein an average person who works out for an hour a day would need. For someone who works out hard and lifts heavy and or does split day workouts, 1 gram of protein per pound of body weight is needed, but your average person doesn’t workout like that.

    I’m not trying to be negative here, but BEWARE LADIES!!
    I’m not a nutritionist, but I am a personal trainer and I’ve done my homework so I can definitely tell you that the calories in these diet plans are WAY too high for the average woman. I’m 5’3″, 125 lbs and in very good shape and even when I work out 3 times a day, my calorie needs do not exceed 2200 calories. I made the same observation when I read the book and just decided to make the adjustments for myself, but for someone who doesn’t know what their caloric intake should be based on their level of activity, this misinformation could really mess up any weight loss plans. Wouldn’t want that too happen.

  9. Anika says:

    There are WAY TOO MANY CALORIES in this plan for the average woman. 3000 calories is fit for a training Olympic swimmer or runner. Not for the average american woman who sits all day only to get up for a spinning class.

  10. Anika says:

    There are WAY TOO MANY CALORIES in this plan for the average woman. 3000 calories is fit for a training Olympic swimmer or runner. Not for the average american woman who sits all day only to get up for a spinning class.

  11. Lulu says:

    These meal plans are really helpful, but my main concern is the amount of calories >< I know these are high-quality calories and I shouldn't fear them, but isn't it still a bit too much for an 128 lb girl? I don't know 🙁

  12. Lulu says:

    These meal plans are really helpful, but my main concern is the amount of calories >< I know these are high-quality calories and I shouldn't fear them, but isn't it still a bit too much for an 128 lb girl? I don't know 🙁

  13. Dionne says:

    I am super thankful to have found your site!
    You don’t know the pains I have been through needing, desperately. help on diet assistance for a new vegan. Every one could only tell me about meat. I felt so defeated. You are the light I have been searching fpr!!! I am beyond thrilled!!!!!!!!!!!!!!!!!!!!!
    I Love you,
    really.
    Thank you!

  14. Dionne says:

    I am super thankful to have found your site!
    You don’t know the pains I have been through needing, desperately. help on diet assistance for a new vegan. Every one could only tell me about meat. I felt so defeated. You are the light I have been searching fpr!!! I am beyond thrilled!!!!!!!!!!!!!!!!!!!!!
    I Love you,
    really.
    Thank you!

  15. Catherine says:

    I am starting to think that the idea of a low-calorie diet is a fallacy! Protein is essential to gain muscle, but there is no way to get there based solely on plant foods, unless you supplement. The extra calories you see in these meal plans are not only burned quickly as fuel (mostly carbohydrates) but necessary to recover and keep the body going? Am I on the right track?

  16. Catherine says:

    I am starting to think that the idea of a low-calorie diet is a fallacy! Protein is essential to gain muscle, but there is no way to get there based solely on plant foods, unless you supplement. The extra calories you see in these meal plans are not only burned quickly as fuel (mostly carbohydrates) but necessary to recover and keep the body going? Am I on the right track?

  17. Brianne says:

    Thank you So much I have been looking and looking for some sample plans for vegan meal plans when weight lifting!!! YAY!!!

  18. Brianne says:

    Thank you So much I have been looking and looking for some sample plans for vegan meal plans when weight lifting!!! YAY!!!

  19. Haley Lash says:

    I can’t say that I agree completely with the “too many calories” viewpoint. If you’re looking to gain muscle by eating only whole, plant-based foods, calorie-counting becomes unnecessary. Eat well and in abundance.

  20. Haley Lash says:

    I can’t say that I agree completely with the “too many calories” viewpoint. If you’re looking to gain muscle by eating only whole, plant-based foods, calorie-counting becomes unnecessary. Eat well and in abundance.

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