Approximate Vegan Calorie Requirements Daily Intake 15 Approximate Macronutrients (%) (cal) (g) Carbohydrates 25 375 94 Protein 32.5 488 122 Fats 42.5 638 71
143.5 84.1 74.7 1583 Breakfast (7am) Scrambled Tofu & Avocado Sauteed Tofu 2g 16 3.8 9.6 166 Post Workout (5pm) Caramel Rice Cakes & Shake Nut Butter 3g 8 4 2 15 183 Mushrooms 75g 2 2 16 Avacado (Mashed) 1g 2 9 7 14 17 BCAAs 1g 1 4 Vegan Protein Powder of 1 scoop 24 5 2 1.5 13 Total : 32 9 4 16.5 313 Total : 3 14.8 7 23.6 392 Lunch (11am) Lentil Salad Boiled Lentils 1g 9 2 8 116 Peppers 75g 1 4 2 2 Mixed Salad Half Bag 2 8 Avocado Slices 5g 1 4.5 3.5 7.5 9 Spices 1 tsp Evening Meal (8pm) Sweet Potato Fries & Tofu Sweet Potato (Mashed) 75g 1.5 15 1.875 66 Tofu 1g 16 3.8 9.6 166 Broccoli 5g 2 4 2 24 Hot Sauce 1-2 tsp BCAAs 1g 1 4 Total : 29.5 22.8 3.875 9.6 296 BCAAs 1g 1 4 Total : 21 3.5 13.5 7.5 274 Pre Workout (3pm) Whey & Nuts Vegan Protein Powder of 1 scoop 24 5 2 1.5 13 Almonds 3g 7 2 4 16 18 Creatine 5g Beta Alanine 3g L-Citrulline 6g Total: 31 7 6 17.5 31
139.55 125.3 56.6 1569 Breakfast (1am) Oatmeal & Protein Powder Oatmeal 3g 4 26 3 2 138 Post Workout (5pm) Almond Milk Shake Nut Butter 15g 4 2 1 7.5 92 Vegan Protein Powder of or Diary Free Low Carb Milk 1 scoop 24 5 2 1.5 13 Total : 28 31 5 3.5 268 Almond Milk 3ml 1 9 3 67 Vegan Protein Powder of 1 scoop 24 5 2 1.5 13 Total : 29 16 3 12 288 Lunch (2pm) Tofu & Spinach Wraps Tofu 2g 16 3.8 9.6 166 Flatout Low Carb Wraps 1 wraps 1 7 8.5 2 86 Spinach 1g 3 4 2 28 Tomatoes 75g 3 12 Pepper 75g 1 4 2 2 Total : 3 21.8 12.5 11.6 312 Pre Workout (3pm) Vegan Protein Powder of 1 scoop 24 5 2 1.5 13 Evening Meal (8pm) Cashew Salad & Beans Kidney Beans 1/4 cup 1.75 27.5 11.5 153 Roasted Cashews 1 oz. 4.8 8 1 14 177 (28.4g) Mixed Leaf Salad 15g 2 5 3 28 Red Peppers 1 1 6 2 28 Tomatoes 75g 3 12 Olive Oil 1 tbsp 14 126 Balsamic Vinegar 1 tbsp 2 8 BCAA 1g 1 4 Total : 28.55 51.5 17.5 28 572 Creatine 5g Beta Alanine 3g L-Citrulline 6g Total: 24 5 2 1.5 13
13 168.8 43.6 1588 Breakfast (1am) Protein Pancakes Oats 35g 5 2 4 2 118 Vegan Protein Powder of 1 scoop 24 5 2 1.5 13 Choice Almond Milk 3ml 1 9 3 67 Sugar Free Maple Syrup 2 tsp 5 2 Butter 1g 9 81 Blueberries 1g 1 11 3 48 Total : 3 39 6 15.5 416 Lunch (2pm) Quinoa Corn Edamame Salad Quinoa 1g 4 21 3 2 118 Shelled Edamame 15g 18 16 1 1 226 (soybeans) Corn 25g 2 18 1 89 Tomatoes 5g 2 8 Pepper 75g 1 4 2 2 Chopped Onion 1/4 cup 1 7 1 32 Dried Mixed Herbs 1 tsp Post Workout (5pm) Berry Shake Strawberries 1g 1 6 4 1 37 Blueberries 1g 1 5 2 24 Almond Milk 3ml 1 9 3 67 Stevia Sweetner 1 tsp Vegan Protein Powder of 1 scoop 24 5 2 1.5 13 Choice Total : 27 25 8 5.5 258 Evening Meal (8pm) Tofu & Wedges Tofu w/ spices 2g 16 3.8 9.6 166 Sweet Potato Wedges (2-3 sprays of Butter Spray, 1g 2 24 3 14 sprinkling of Sea Salt) Spinach 75g 1 3 1 16 Mushroom 1g 3 3 1 24 Tomatoes 75g 3 12 BCAA 1g 1 4 Total : 32 36.8 5 9.6 362 Lemon Juice 1-2 tsp Lime Juice 1-2 tsp BCAAs 5g 5 2 Total: 31 68 16 13 513 Pre Workout (3pm) BCAA 1g 1 4 Creatine 5g Beta Alanine 3g L-Citrulline 6g Total: 1 4
128 8.5 83 1581 Breakfast (1am) Scrambled Tofu & Avocado Tofu 4g 32 8 18 322 Avocado 5g 1 3 3 7 79 Mixed Veg 1 bowl 7 3 28 Total : 33 11 3 25 41 Lunch (2pm) Lentil Salad Boiled Lentils 1g 9 2 8 116 Peppers 75g 1 4 2 2 Mixed Salad Half Bag 2 8 Avocado Slices 5g 1 4.5 3.5 7.5 9 Spices 1 tsp BCAAs 1g 1 4 Total : 21 3.5 13.5 7.5 274 Pre Workout (3pm) Post Workout (5pm) PB Pudding & Side of Nuts Nut Butter 3g 8 4 2 15 183 Vegan Protein Powder of 1 scoop 24 5 2 1.5 13 1% Cocoa Powder 1 tbsp 2 1 1 17 Crushed Hazelnut 3g 6 4 3 15 175 Total: 38 15 8 32.5 55 Evening meal (8pm) Tofu Fajitas Tofu 4g 32 8 18 322 Onion 5g 5 1 2 Lettuce Wraps 5g 1 4 Mushrooms 1g 3 3 1 24 Peppers 75g 1 4 2 2 Salsa 2 tbsp 3 12 Mexican Spices 1-2 tsp Total: 36 24 4 18 42 BCAA 1g 1 4 Creatine 5g Beta Alanine 3g L-Citrulline 6g Total: 1 4
125 118.6 59.2 157 Breakfast (1am) Protein Shake & Nuts Post Workout (5pm) Strawberry Choc Pudding Vegan Protein Powder of 1 scoop 24 5 2 1.5 13 Nuts 3g 7 2 3 15 171 Total : 31 7 5 16.5 31 Combine Vegan Protein Powder of Choice, 3tbsp Cornstarch w/ Water Boil Almond Milk (add cornstarch paste slowly) 1 mixture 24 3 2 1.5 23 3ml 1 9 3 67 Lunch (2pm) Tofu & Spinach Wraps Tofu 2g 16 3.8 9.6 166 Flatout Low Carb Wraps 1 wraps 1 7 8.5 2 86 Spinach 1g 3 4 2 28 Tomatoes 75g 3 12 Pepper 75g 1 4 2 2 Total : 3 21.8 12.5 11.6 312 Pre Workout (3pm) BCAA 1g 1 4 Creatine 5g Beta Alanine 3g L-Citrulline 6g Total: 1 4 Strawberries 15g 7 5 28 1% Cocoa Powder 1 tbsp 2 1 1 17 Stevia 1 tsp Nuts 3g 6 2 3 16 176 Total: 31 5 11 21.5 518 Evening Meal (8pm) Tofu & Mashed Potato Tofu 2g 16 3.8 9.6 166 Mashed Potato 1g 2 24 3 14 Spinach 75g 1 3 1 16 Mushroom 1g 3 3 1 24 Tomatoes 75g 3 12 Spinach 75g 1 3 1 16 BCAAs 1g 1 4 Total: 33 39.8 6 9.6 378
122 16 82.2 1652 Breakfast (9pm) Scrambled Tofu Sauteed Tofu 2g 16 4 9.6 166 Mushrooms & Other Veg 75g 2 2 16 Avacado (Mashed) 1g 2 9 7 14 17 BCAAs 1g 1 4 Post Workout (5pm) Chocolate & Mini Caramel Rice Cakes & Shake Vegan Protein Powder of 1 scoop 24 5 2 2 134 85% Dark Chocolate 2 Squares 5 6 4 13 161 Total: 3 15 7 23.6 392 Lunch (2pm) Chocolate PB Smoothie Quaker Mini Caramel Rice Cake 13 1 26 1 1 117 Total : 3 37 7 16 412 Unsweetened Almond 3ml 1 1 3 35 Milk 1% Cocoa Powder 1 tbsp 2 1 1 17 Peanut Butter 3g 7 4 2 16 188 Vegan Protein Powder 2g 24 5 2 134 Banana 1 small 2 5 8 Waldens Chocolate Sauce 1 tbsp Total : 32 32 8 22 454 Evening Meal (8pm) Tofu Pizza Tofu 2g 16 4 9.6 166 Flatout Low Carb Wraps 1 wraps 1 7 8.5 2 86 Vegan Cheese 5g 3 4 2 9 19 Tomato Sauce 75g 3 12 Pepper & Other Veg 75g 1 4 2 2 Total: 3 22 12.5 2.6 393 Pre Workout (3pm) BCAA 1g 1 4 Creatine 5g Beta Alanine 3g L-Citrulline 6g Total: 1 4
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 1g 24 9 177 Beef Jerky 1g 33 11 2 26 41 Prawn (Shrimp; uncooked) 1g 15 6 Salmon (uncooked) 1g 2 13 197 White Fish (uncooked) 1g 17 2 86 Tuna (uncooked) 1g 23 5 137 Canned Tuna 1.5 can drained weight (~17g) 36 1 153 Egg 1 egg 6 4 6 Egg Whites (Liquid) 1ml 1 1 44 Low Fat Greek Yoghurt (% Total Fage) 1g 1 4 56 Cottage Cheese (2%) 1g 12 4 3 91 Low Fat Cheese 1g 25 4 46 Fat Free Cheese 1g 26 13 1 165 Fat Free Cream Cheese 1g 16 8 1 15 Tofu 1g 8 2 5 85 O% Fairlife Milk 1ml 5 3 32 2% Dairy Milk 1ml 3 5 2 5 Almond Milk (Unsweetened) 1ml 3 1 21 Protein Flapjack 1 2 3 2 6 254
Carbohydrates White Rice (uncooked) 1g 7 82 3 1 365 Brown Rice (uncooked) 1g 8 77 4 3 367 Potato (uncooked) 1g 2 18 2 8 Sweet Potato (uncooked) 1g 2 2 3 88 Pasta (uncooked) 1g 8 8 3 2 37 Rice Pasta 1g 8 8 8 6 46 Quinoa 1g 14 64 7 6 366 Cous cous 1g 13 73 3 2 362 Oatmeal 1g 14 56 11 7 343 Puffed Rice 1g 6 9 2 1 393 Children's Cereal 1g 4 86 3 5 45 Muesli 1g 11 67 7 6 366 Rice Cakes 1 cake 1 6 28 Caramel Rice Cakes 1 cake 1 11 48 7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85 Tortilla Wraps (White) 1g 8 54 3 7 311 Flatout Low Carb Wraps 1g 17 12 15 3 143 Baguette 1g 8 5 4 1 241 Black Beans 1g 5 1 6 6 Red Kidney Beans 1g 4 11 6 6 Refried Beans 1g 5 18 6 92 Lentils (Dried) 1g 8 18 1 1 113 Chickpeas (Tinned) 1g 6 16 7 3 115 Cream of Rice 1g 6 81 1 348 Fruits Banana 1 1 27 3 112 Apple 1 25 4 1 Orange 1 1 1 2 44 Pineapple 1g 1 13 1 56 Strawberries 1g 1 6 4 1 37 Raspberries 1g 1 12 7 1 61 Blueberries 1g 1 11 3 48 Cranberries (Fresh) 1g 12 5 48 Melon (Honeydew) 1g 9 1 36 Kiwi 1 1 11 2 48 Mangos 1g.5 17 1.8.3 73 Grapefruit 1 1 26 4 18 Rhubarb 1g 1 5 2 24 Apricots (Fresh) 1g 1 11 2 48 Lemon 1 1 5 3 2 42 Lime 1 5 2 2 Vegetables Broccoli 1g 3 7 3 4 Green Peas 1g 5 15 5 8 Green Beans 1g 2 7 3 36 Asparagus 1g 2 4 2 24 Aubergine 1g 1 6 3 28 Leek 1g 1 14 2 6 Mushrooms 1g 3 3 1 24 Cauliflower 1g 2 5 3 28 Zucchini 1g 3 3 1 1 33 Edamame 1g 1 1 5 5 125 Brussel Sprouts 1g 3 9 4 48 Artichoke 1g 3 26 2 116 Kale 1g 3 1 2 1 61 Cabbage 1g 1 6 3 28 Swiss Chard 1g 2 4 2 24 Butternut Squash 1g 1 12 2 52 Turnip 1g 1 6 2 28 Parsnips 1g 1 18 5 76 Spinach 1g 3 4 2 28 Lettuce 1g 1 3 2 16 Cucumber 1g 1 2 1 12 Carrot 1g 1 1 3 44 Celery 1g 1 3 2 16 Bell Pepper 1g 1 5 2 24 Beetroot 1g 2 1 3 48 Onion 1g 1 1 2 44 Tomatoes 1g 1 4 1 2 Corn 1g 2 12 2 2 74
Fats Peanut Butter 1g 28 13 8 49 65 Almond Butter 1g 22 5 12 59 639 Almonds 1g 2 21 1 47 587 Walnuts 1g 14 12 7 68 716 Cashew Nuts 1g 18 27 3 44 576 Macademia Nuts 1g 8 14 9 76 772 Desiccated Coconut 1g 7 1 21 68 68 Chia Seeds 1g 18 42 34 32 528 Flaxseed (Seeds) 1g 18 29 27 42 566 Oils (Olive, Nuts, Macadamia, Coconut Oil etc) 1 tbs 14 126 1/2 tbs 7 63 1 tsp 5 45 85% Dark Chocolate 1g 13 38 15 45 69 Olives 1g 1 4 3 15 155 Hummus 1g 8 14 6 1 178 Avocado (without stone) 1g 2 9 7 15 179
Supplements Whey Protein 1 Scoop 25 3 1 121 Omega 3 Tablet 1 1 9 BCAA 1g 5 2 Intra-MD 1 scoop 3 12 Dextrose 1g 91 364 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 3 2 3 Low Fat Mayo 1 tbsp 1 4 4 Brown Sauce 1 tbsp 4 16 Light Soy Sauce 1 tbsp 2 8 Light Tomato Pasta Sauce 1/2 cup 3 13 1 2 82 Walden Farm Salad Dressing (multiple flavours available) 1 tbsp Sweet Chilli Sauce 3-4 tbsp 2 15 1 77 Mexican & Chinese Spices 1 tsp Reduced Fat Parmesan 2 tsp 1 2 1 21 Balsamic Vinegar 1 tbsp 2 8 Sugar Free Maple Syrup 6ml 7 28 1% cocoa 1 tbsp 2 1 1 17 Cinnamon PInch PB2 2 tbsp 5 3 2 2 5