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Meal #1

Bowl of oatmeal

Green protein smoothie

16 ounces of water

Meal #2

3 pieces of whole fruit

1 cucumber

16 ounces of water

Meal #3

Large green salad with mixed greens and Vega Omega 3-6-9 EFA Oil

2 artichokes and bowl of mixed beans and sprouts

Protein drink (Vega Whole Food Health Optimizer)

16 ounces of water

Meal #4

Celery sticks with almond butter

16 ounces of water

Meal #5

Ethiopian food dinner (bread and beans, greens, lentils, hummus, and a variety of other dips)

16 ounces of water

Meal #6

Tofu “chicken” sandwich with vegan mayonnaise, lettuce, and tomato

Bowl of rice with peanut sauce

16 ounces of water

Estimated Totals:

Total Calories = 4300

Total grams protein = 175g

Total grams of carbohydrates = 675g

Total grams of fats = 100g

Total water consumption = 120 ounces (factoring in water for protein drinks too)

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Men’s Meal Program #2

Meal #1

2 pieces of whole fruit

Yerba mate drink

Fruit Smoothie

Meal #2

Whole food based Energy bar

Assorted fresh vegetables (carrots, cucumbers, peppers)

16 ounces of water

Meal #3

Burrito with rice or quinoa, greens, beans, and avocado

Small green salad with Vega omega 3-6-9 EFA Oil

12 ounces of hemp milk

16 ounces of water

Meal #4

3 pieces of whole fruit

16 ounces of water

Meal #5

Large green salad with steamed green vegetables and tempeh

Bowl of carrot/ginger soup

12 ounces of almond milk

16 ounces of water

Meal #6

2 whole food based Protein or Energy bars

Protein drink (Vega Whole Food Health Optimizer)

16 ounces of water

Estimated Totals:

Total Calories = 4,000

Total grams protein = 180g

Total grams of carbohydrates = 660g

Total grams of fats = 70g

Total water consumption = 104 ounces (factoring in water for protein drinks too)

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Men’s Meal Program #3

Meal #1

2 pancakes with maple syrup

Small bowl of potatoes and broccoli

Green Smoothie

16 ounces of water

Meal #2

Almond butter sandwich

Whole food based protein drink (Vega Whole Food Health Optimizer)

16 ounces of water

Meal #3

Collard green wraps with hummus or vegetable pate, beans, sprouts, and vegetables

Bowl of lentil, bean, or vegetable soup

16 ounces of water

Meal #4

3 pieces of whole fruit

16 ounces of water

Meal #5

Bell peppers stuffed with rice and seasonings

Green salad with Vega omega 3-6-9 EFA Oil

Bean sprouts and fresh or steamed vegetables

16 ounces of water

Meal #6

Whole food based Protein drink (Vega Whole Food Health Optimizer)

2-3 servings of assorted nuts

Estimated Totals:

Total Calories = 4,500

Total grams protein = 160g

Total grams of carbohydrates = 760g

Total grams of fats = 90g

Total water consumption = 104 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. Saurabh Singhi says:

    Is it harmful in long term to have artificial source of protien?

    1. Gabriel DeVelde says:

      hey Saurabh, of course a natural protien is always better, but if you do choose artificial, PLEASE do your research on the product… theres some with high levels of dangerous metals such as Arsenic and Lead just to name a few… Im not saying all of them have toxic things in them, but just be careful…

    2. Gabriel DeVelde says:

      hey Saurabh, of course a natural protien is always better, but if you do choose artificial, PLEASE do your research on the product… theres some with high levels of dangerous metals such as Arsenic and Lead just to name a few… Im not saying all of them have toxic things in them, but just be careful…

  2. Saurabh Singhi says:

    Is it harmful in long term to have artificial source of protien?

  3. David says:

    Thanks for the great article and sample meals. I have been subscribing to mainstream bodybuilding philosophies and techniques for years, and have always been told that I need 1.5g protein per pound of body weight in order to add muscle mass. I am already 210 pounds (6 feet tall), which means I need over 300g protein per day. Will the meal plans shown here be deficient? I am very much afraid of not only not making further gains, but losing muscle as well. This is really why it’s taken me so long to consider veganism. Thank you for your time.

  4. David says:

    Thanks for the great article and sample meals. I have been subscribing to mainstream bodybuilding philosophies and techniques for years, and have always been told that I need 1.5g protein per pound of body weight in order to add muscle mass. I am already 210 pounds (6 feet tall), which means I need over 300g protein per day. Will the meal plans shown here be deficient? I am very much afraid of not only not making further gains, but losing muscle as well. This is really why it’s taken me so long to consider veganism. Thank you for your time.