Vegan

Meal Plan

2000 kcal Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast Porridge: Porridge: Smoothie: Berry Cereal: Porridge: Buckwheat Porridge: 350 g plain soy yogurt
60 g rolled oats 60 g rolled oats 320 ml organic soy milk 200 g frozen berries 55 g rolled oats 60 g buckwheat 150 g banana
300 ml organic soy milk 320 ml unsweetened 35 g vegan protein 340 ml organic soy milk 320 ml unsweetened 300 ml unsweetened 120 g blueberries
almond milk powder 35 g vegan protein almond milk almond milk (Alpro) 35 g cashew nuts
Toppings: 200 g frozen berries powder
100 g frozen berries 200 g banana 30 g cashew nuts Toppings: Toppings:
30 g cashew nuts Toppings: 10 g ground flax seeds 120 g raspberries 130 g banana
100 g blueberries 1.5 tbsp. natural peanut 100 g blueberries
15 g ground flax seeds butter

Lunch 250 g raw sweet potato 160 g cooked red lentils 145 g whole-grain Tofu scramble: 70 g uncooked whole- 145 g whole-grain 75 g uncooked quinoa
160 g cooked kidney 60 g uncooked quinoa bread 180 g organic firm tofu wheat pasta bread 160 g cooked black
beans 70 g avocado 100 g yellow onion 140 g cooked black 75 g avocado beans
150 g tomato Stir-fry: 100 g tomato 150 g red sweet pepper beans 100 g tomato 80 g tomato
120 g raw kale 150 g sweet red pepper 150 g raw asparagus 120 g red sweet pepper 120 g sweet red pepper
70 g sweet corn 120 g raw carrot 120 g apple 160 g cooked black beans 100 g leafy greens 120 g apple 120 g leafy greens
100 g yellow onion 100 g tomato

Dinner 80 g uncooked brown Pasta: 80 g uncooked brown 160 g cooked chickpeas Stir-fry: 150 g organic firm tofu 90 g uncooked brown
basmati rice 65 g uncooked whole- basmati rice 280 g raw potato 120 g raw mushrooms 180 g raw sweet potato basmati rice
wheat pasta 100 g raw spinach 150 g raw broccoli 160 g cooked kidney 150 g cooked red lentils
Stir-fry: 160 g cooked black beans Stir-fry: 150 g raw cauliflower 120 g raw carrot beans 140 g raw mushrooms
180 g organic firm tofu 180 g raw mushrooms 160 g cooked kidney 130 g carrots 80 g yellow onion 100 g asparagus 160 g raw broccoli
150 g raw green beans 120 g chopped tomatoes beans 160 g organic firm tofu 100 g sweet red pepper 120 g raw cauliflower
180 g raw broccoli 40 g sweetcorn 100 g raw green beans 2 tbsp. soy sauce 50 g sweet corn
90 g yellow onion Salt and pepper 150 g raw broccoli
120 g raw asparagus 70 g uncooked brown
100 g yellow onion basmati rice

Snack 140 g pineapple 20 g cashew nuts 150 g pineapple 300 g plain soy yogurt 120 g banana Berry Cereal: 150 g apple
120 g raspberries 150 g banana 100 g blueberries 200 g frozen berries
Protein shake: 130 g apple 320 ml organic soy milk Protein shake:
30 g vegan protein Protein shake: Protein shake: 35 g vegan protein 30 g vegan protein
powder 25 g vegan protein 35 g vegan protein powder powder
330 ml organic soy milk powder powder 350 ml unsweetened
360 ml unsweetened 350 ml unsweetened almond milk (Alpro)
almond milk almond milk (Alpro)

This meal plan contains about 2000 calories, the amounts might vary slightly depending on the brand you use etc.
FRUITS/BERRIES NUTS AND SEEDS
BANANAS GROUND FLAX SEEDS
APPLES CASHEWS
FROZEN BERRIES NATURAL PEANUT
BLUEBERRIES BUTTER
PINEAPPLE
RASPBERRIES
AVOCADO GRAINS
OATS
VEGETABLES QUINOA
BROCCOLI BUCKWHEAT
CAULIFLOWER BROWN BASMATI RICE
SWEET RED PEPPER WHOLE-WHEAT PASTA
CARROT WHOLE-GRAIN BREAD
SWEET POTATO
LEAFY GREENS LEGUMES
SPINACH RED LENTILS
YELLOW ONION BLACK BEANS
TOMATOES KIDNEY BEANS
GREEN BEANS CHICKPEAS
KALE
POTATOES OTHER
SWEET CORN SOY SAUCE
MUSHROOMS PROTEIN POWDER
ASPARAGUS TOFU
HERBS/SPICES
DAIRY ALTERNATIVES CHOPPED TOMATOES
ORGANIC SOY MILK
ALMOND MILK (ALPRO)
PLAIN SOY YOGURT