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)
Saurabh Singhi says
Is it harmful in long term to have artificial source of protien?
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…
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…
Saurabh Singhi says
Is it harmful in long term to have artificial source of protien?
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.
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.