Approximate Vegan Calorie Requirements. Approximate Macronutrients
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1 Approximate Vegan Calorie Requirements Daily Intake 15 Approximate Macronutrients (%) (cal) (g) Carbohydrates Protein Fats
2 Breakfast (7am) Scrambled Tofu & Avocado Sauteed Tofu 2g Post Workout (5pm) Caramel Rice Cakes & Shake Nut Butter 3g Mushrooms 75g Avacado (Mashed) 1g BCAAs 1g 1 4 Vegan Protein Powder of 1 scoop Total : Total : Lunch (11am) Lentil Salad Boiled Lentils 1g Peppers 75g Mixed Salad Half Bag 2 8 Avocado Slices 5g Spices 1 tsp Evening Meal (8pm) Sweet Potato Fries & Tofu Sweet Potato (Mashed) 75g Tofu 1g Broccoli 5g Hot Sauce 1-2 tsp BCAAs 1g 1 4 Total : BCAAs 1g 1 4 Total : Pre Workout (3pm) Whey & Nuts Vegan Protein Powder of 1 scoop Almonds 3g Creatine 5g Beta Alanine 3g L-Citrulline 6g Total:
3 Breakfast (1am) Oatmeal & Protein Powder Oatmeal 3g Post Workout (5pm) Almond Milk Shake Nut Butter 15g Vegan Protein Powder of or Diary Free Low Carb Milk 1 scoop Total : Almond Milk 3ml Vegan Protein Powder of 1 scoop Total : Lunch (2pm) Tofu & Spinach Wraps Tofu 2g Flatout Low Carb Wraps 1 wraps Spinach 1g Tomatoes 75g 3 12 Pepper 75g Total : Pre Workout (3pm) Vegan Protein Powder of 1 scoop Evening Meal (8pm) Cashew Salad & Beans Kidney Beans 1/4 cup Roasted Cashews 1 oz (28.4g) Mixed Leaf Salad 15g Red Peppers Tomatoes 75g 3 12 Olive Oil 1 tbsp Balsamic Vinegar 1 tbsp 2 8 BCAA 1g 1 4 Total : Creatine 5g Beta Alanine 3g L-Citrulline 6g Total:
4 Breakfast (1am) Protein Pancakes Oats 35g Vegan Protein Powder of 1 scoop Choice Almond Milk 3ml Sugar Free Maple Syrup 2 tsp 5 2 Butter 1g 9 81 Blueberries 1g Total : Lunch (2pm) Quinoa Corn Edamame Salad Quinoa 1g Shelled Edamame 15g (soybeans) Corn 25g Tomatoes 5g 2 8 Pepper 75g Chopped Onion 1/4 cup Dried Mixed Herbs 1 tsp Post Workout (5pm) Berry Shake Strawberries 1g Blueberries 1g Almond Milk 3ml Stevia Sweetner 1 tsp Vegan Protein Powder of 1 scoop Choice Total : Evening Meal (8pm) Tofu & Wedges Tofu w/ spices 2g Sweet Potato Wedges (2-3 sprays of Butter Spray, 1g sprinkling of Sea Salt) Spinach 75g Mushroom 1g Tomatoes 75g 3 12 BCAA 1g 1 4 Total : Lemon Juice 1-2 tsp Lime Juice 1-2 tsp BCAAs 5g 5 2 Total: Pre Workout (3pm) BCAA 1g 1 4 Creatine 5g Beta Alanine 3g L-Citrulline 6g Total: 1 4
5 Breakfast (1am) Scrambled Tofu & Avocado Tofu 4g Avocado 5g Mixed Veg 1 bowl Total : Lunch (2pm) Lentil Salad Boiled Lentils 1g Peppers 75g Mixed Salad Half Bag 2 8 Avocado Slices 5g Spices 1 tsp BCAAs 1g 1 4 Total : Pre Workout (3pm) Post Workout (5pm) PB Pudding & Side of Nuts Nut Butter 3g Vegan Protein Powder of 1 scoop % Cocoa Powder 1 tbsp Crushed Hazelnut 3g Total: Evening meal (8pm) Tofu Fajitas Tofu 4g Onion 5g Lettuce Wraps 5g 1 4 Mushrooms 1g Peppers 75g Salsa 2 tbsp 3 12 Mexican Spices 1-2 tsp Total: BCAA 1g 1 4 Creatine 5g Beta Alanine 3g L-Citrulline 6g Total: 1 4
6 Breakfast (1am) Protein Shake & Nuts Post Workout (5pm) Strawberry Choc Pudding Vegan Protein Powder of 1 scoop Nuts 3g Total : Combine Vegan Protein Powder of Choice, 3tbsp Cornstarch w/ Water Boil Almond Milk (add cornstarch paste slowly) 1 mixture ml Lunch (2pm) Tofu & Spinach Wraps Tofu 2g Flatout Low Carb Wraps 1 wraps Spinach 1g Tomatoes 75g 3 12 Pepper 75g Total : Pre Workout (3pm) BCAA 1g 1 4 Creatine 5g Beta Alanine 3g L-Citrulline 6g Total: 1 4 Strawberries 15g % Cocoa Powder 1 tbsp Stevia 1 tsp Nuts 3g Total: Evening Meal (8pm) Tofu & Mashed Potato Tofu 2g Mashed Potato 1g Spinach 75g Mushroom 1g Tomatoes 75g 3 12 Spinach 75g BCAAs 1g 1 4 Total:
7 Breakfast (9pm) Scrambled Tofu Sauteed Tofu 2g Mushrooms & Other Veg 75g Avacado (Mashed) 1g BCAAs 1g 1 4 Post Workout (5pm) Chocolate & Mini Caramel Rice Cakes & Shake Vegan Protein Powder of 1 scoop % Dark Chocolate 2 Squares Total: Lunch (2pm) Chocolate PB Smoothie Quaker Mini Caramel Rice Cake Total : Unsweetened Almond 3ml Milk 1% Cocoa Powder 1 tbsp Peanut Butter 3g Vegan Protein Powder 2g Banana 1 small Waldens Chocolate Sauce 1 tbsp Total : Evening Meal (8pm) Tofu Pizza Tofu 2g Flatout Low Carb Wraps 1 wraps Vegan Cheese 5g Tomato Sauce 75g 3 12 Pepper & Other Veg 75g Total: Pre Workout (3pm) BCAA 1g 1 4 Creatine 5g Beta Alanine 3g L-Citrulline 6g Total: 1 4
8 Protein Sources Chicken 1g Turkey 1g Turkey Bacon 1g Lean Turkey Sausages 1g Veal (3%) 1g Pork 1g Beef (3%) 1g Beef (5%) 1g Steak 1g Beef Jerky 1g Prawn (Shrimp; uncooked) 1g 15 6 Salmon (uncooked) 1g White Fish (uncooked) 1g Tuna (uncooked) 1g Canned Tuna 1.5 can drained weight (~17g) Egg 1 egg Egg Whites (Liquid) 1ml Low Fat Greek Yoghurt (% Total Fage) 1g Cottage Cheese (2%) 1g Low Fat Cheese 1g Fat Free Cheese 1g Fat Free Cream Cheese 1g Tofu 1g O% Fairlife Milk 1ml % Dairy Milk 1ml Almond Milk (Unsweetened) 1ml Protein Flapjack
9 Carbohydrates White Rice (uncooked) 1g Brown Rice (uncooked) 1g Potato (uncooked) 1g Sweet Potato (uncooked) 1g Pasta (uncooked) 1g Rice Pasta 1g Quinoa 1g Cous cous 1g Oatmeal 1g Puffed Rice 1g Children's Cereal 1g Muesli 1g Rice Cakes 1 cake Caramel Rice Cakes 1 cake Sprouted Ezikiel Bread 1 Slice Tortilla Wraps (White) 1g Flatout Low Carb Wraps 1g Baguette 1g Black Beans 1g Red Kidney Beans 1g Refried Beans 1g Lentils (Dried) 1g Chickpeas (Tinned) 1g Cream of Rice 1g Fruits Banana Apple Orange Pineapple 1g Strawberries 1g Raspberries 1g Blueberries 1g Cranberries (Fresh) 1g Melon (Honeydew) 1g Kiwi Mangos 1g Grapefruit Rhubarb 1g Apricots (Fresh) 1g Lemon Lime Vegetables Broccoli 1g Green Peas 1g Green Beans 1g Asparagus 1g Aubergine 1g Leek 1g Mushrooms 1g Cauliflower 1g Zucchini 1g Edamame 1g Brussel Sprouts 1g Artichoke 1g Kale 1g Cabbage 1g Swiss Chard 1g Butternut Squash 1g Turnip 1g Parsnips 1g Spinach 1g Lettuce 1g Cucumber 1g Carrot 1g Celery 1g Bell Pepper 1g Beetroot 1g Onion 1g Tomatoes 1g Corn 1g
10 Fats Peanut Butter 1g Almond Butter 1g Almonds 1g Walnuts 1g Cashew Nuts 1g Macademia Nuts 1g Desiccated Coconut 1g Chia Seeds 1g Flaxseed (Seeds) 1g Oils (Olive, Nuts, Macadamia, Coconut Oil etc) 1 tbs /2 tbs tsp % Dark Chocolate 1g Olives 1g Hummus 1g Avocado (without stone) 1g
11 Supplements Whey Protein 1 Scoop Omega 3 Tablet BCAA 1g 5 2 Intra-MD 1 scoop 3 12 Dextrose 1g Creatine 5g Beta Alanine 3g L-Citrulline 6g Condiments Ingredients Amount Protein Carbs Fibre Fats Calories Heinz Low Sugar Tomato Ketchup 1 tbsp 1 4 Canned Tomatoes 1g 2 8 Hot Sauce 1 tsp Low Fat Ranch 1 tbsp Low Fat Mayo 1 tbsp Brown Sauce 1 tbsp 4 16 Light Soy Sauce 1 tbsp 2 8 Light Tomato Pasta Sauce 1/2 cup Walden Farm Salad Dressing (multiple flavours available) 1 tbsp Sweet Chilli Sauce 3-4 tbsp Mexican & Chinese Spices 1 tsp Reduced Fat Parmesan 2 tsp Balsamic Vinegar 1 tbsp 2 8 Sugar Free Maple Syrup 6ml % cocoa 1 tbsp Cinnamon PInch PB2 2 tbsp
Protein Sources. Ingredients Amount Protein Carbs Fibre Fats Kcal. Chicken 100g Turkey 100g Turkey Bacon 100g
Protein Sources Chicken 1g 23 1 11 Turkey 1g 22 7 151 Turkey Bacon 1g 25 1 2 122 Lean Turkey Sausages 1g 14 1 2 9 177 Veal (3%) 1g 23 1 11 Pork 1g 22 3 115 Beef (3%) 1g 22 3 115 Beef (5%) 1g 22 5 133 Steak
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Slim Sexy Recipe Book Congratulations! I hope you enjoy your copy of the easy to follow Slim Sexy Recipe Book You will find easy to follow recipes with a variety of options you can choose from, I don t
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BREAKFAST Steak & Eggs 13 Omelette 9 Smoked Salmon & Scrambled Eggs 8 Granola 5.5 21-day aged sirloin steak, wilted baby leaf spinach and poached free range eggs Free range egg omelette with a choice of
At least ½ litre of filtered/bottled water and green tea or hot lemon
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Adrian Penzhorn R.D. B.Sc. Sports Science (Stell.) B.Sc. (Med)(Hon) Nutrition and Dietetics (U.C.T.) cell 082 6237609 tel 021 7624914 adrian@foodforsport.co.za www.foodforsport.co.za Pr 0492515 HPCSA DT0040207
1600 Calorie Rapid Fat Loss Detox Guidelines:
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Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup (90g) oatmeal with 2 egg whites. 3 protein pancakes*** 4 tsp (80g) almond butter ½ apple
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup (90g) oatmeal with 2 egg whites 2 egg muffins*** ¼ cup (75g) blueberries 4 T (24g) almond slivers Snack 2 protein pancakes*** 2 tsp (40g)
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Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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