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    2800 CALORIE Vegan Meal Plan: Author: Tatiana Marinho #Marinho - Tatiana @marinho - Tatiana @bodyscience Expert

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    Anthony Darroman
    This 2800 calorie vegan meal plan is designed for men looking to build muscle and improve body composition. It provides daily targets of 2800 calories, 200-220g protein, 276-294g carbs, and 88-98g fat. The plan includes 5 meals and snacks: 1) breakfast beans and avocado, 2) protein porridge, 3) quinoa salad, 4) smoothie, 5) chickpea vegetable stir fry. A post-workout smoothie and dark chocolate are also included as dessert. The most important factor is meeting the daily calorie and macronutrient targets.

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    2800 CALORIE Vegan Meal Plan: Author: Tatiana Marinho #Marinho - Tatiana @marinho - Tatiana @bodyscience Expert

    Uploaded by

    Anthony Darroman
    166 views4 pages
    This 2800 calorie vegan meal plan is designed for men looking to build muscle and improve body composition. It provides daily targets of 2800 calories, 200-220g protein, 276-294g carbs, and 88-98g fat. The plan includes 5 meals and snacks: 1) breakfast beans and avocado, 2) protein porridge, 3) quinoa salad, 4) smoothie, 5) chickpea vegetable stir fry. A post-workout smoothie and dark chocolate are also included as dessert. The most important factor is meeting the daily calorie and macronutrient targets.

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    bsc-bodyscience-2800-calorie-meal-plan-vegan

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    This 2800 calorie vegan meal plan is designed for men looking to build muscle and improve body composition. It provides daily targets of 2800 calories, 200-220g protein, 276-294g carbs, and 88-98g fat. The plan includes 5 meals and snacks: 1) breakfast beans and avocado, 2) protein porridge, 3) quinoa salad, 4) smoothie, 5) chickpea vegetable stir fry. A post-workout smoothie and dark chocolate are also included as dessert. The most important factor is meeting the daily calorie and macronutrient targets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    166 views4 pages

    2800 CALORIE Vegan Meal Plan: Author: Tatiana Marinho #Marinho - Tatiana @marinho - Tatiana @bodyscience Expert

    Uploaded by

    Anthony Darroman
    This 2800 calorie vegan meal plan is designed for men looking to build muscle and improve body composition. It provides daily targets of 2800 calories, 200-220g protein, 276-294g carbs, and 88-98g fat. The plan includes 5 meals and snacks: 1) breakfast beans and avocado, 2) protein porridge, 3) quinoa salad, 4) smoothie, 5) chickpea vegetable stir fry. A post-workout smoothie and dark chocolate are also included as dessert. The most important factor is meeting the daily calorie and macronutrient targets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    This 2800 calorie vegan meal plan has been designed for men who want to build muscle and improve their overall health and body composition.

    The target calorie range is 2660-2940 calories with 200-220g of protein, 276-294g of carbs and 88-98g of fat per day.

    80% of the diet should comprise of whole nutritious foods, while the other 20% can be of personal preference.

    2800 CALORIE

    VEGAN MEAL PLAN


    Author: Tatiana Marinho #marinho_tatiana
    @marinho_tatiana
    @bodyscience Expert
    2800 CALORIE VEGAN MEAL PLAN
    This vegan meal plan has been specifically designed for men who would like to build muscle and improve their body composition and overall
    health. This meal plan has been structured using the below target ranges, which have been calculated for the average man to build lean
    muscle.

    CALORIES PROTEIN (g) CARBOHYDRATES (g) FAT (g)


    2660 - 2940 200 - 220 276 - 294 88 - 98

    It is important to note that this is a starting point. If you find that you are gaining weight too quickly then decrease your calories slightly.
    Alternatively, if you find that you aren’t gaining weight at the desired rate then you may need to increase your calorie intake slightly. Refer to
    ‘100 Points System to Tracking Your Progress’ and ‘Safe and Realistic Muscle Gain Expectations’.

    Get TRACKING YOUR PROGRESS Get SAFE AND REALISTIC MUSCLE GAIN EXPECTATIONS

    As per flexible dieting rules, you are permitted to make changes to this provided you still reach your provided macronutrient recommendations
    for each day. It is important to follow the 80/20 rule – this means that 80% of your diet should comprise of whole nutritious foods, while the
    other 20% can be of your personal preference.

    The most important factor in achieving your body composition goals is that you reach your calorie and macronutrient targets daily!

    MEAL 1 CALORIES CARBS (g) FAT (g) PROTEIN (g)

    BREAKFAST BEANS
    100g Black Beans
    80g Avocado 500 50 10 28
    25g Baby Spinach
    100g Mushrooms

    MEAL 2 CALORIES CARBS (g) FAT (g) PROTEIN (g)

    PROTEIN PORRIDGE
    25g Organic Plant Protein
    15g of Chia Seeds 439 50 15 28
    40g Rolled Oats
    250ml Coconut Milk (Unsweetened)
    100g Blueberries

    MEAL 3 CALORIES CARBS (g) FAT (g) PROTEIN (g)

    QUINOA SALAD
    150g Quinoa
    60g baby spinach and rocket mix 478 49 22 20
    60g cherry tomatoes
    40g Roasted Cashews
    MEAL 4 CALORIES CARBS (g) FAT (g) PROTEIN (g)

    SMOOTHIE
    25g Organic Plant Protein
    250ml Coconut Milk (Unsweetened) 461 55 15 27
    100g Banana
    40g Rolled Oats
    10 Almonds

    MEAL 5 CALORIES CARBS (g) FAT (g) PROTEIN (g)

    CHICKPEA VEGETABLE STIR FRY


    150g Chickpeas
    100g Green Peas 518 66 19 25
    150g Broccolini
    100g Cauliflower
    15ml Olive Oil

    DESSERT/TREATS CALORIES CARBS (g) FAT (g) PROTEIN (g)

    30g Vegan Dark Chocolate 70%


    20 almonds
    301 17 25 7

    POST-WORKOUT CALORIES CARBS (g) FAT (g) PROTEIN (g)

    SMOOTHIE
    25g BSc Organic Plant Protein 100 4 1 20
    ~300ml water

    TOTAL 2800 291 107 155

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