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)
/
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)
.
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)
