Basic Vegan Meal Plan

Basic Vegan Meal Plan

 

This meal plan is going to give you a starting point and the great thing is there is tons of room for customizing to your taste.  Your goal is to eat as close to every 3hours as possible.

 

 

Meal 1: (When you first wake up or after your early morning workout)

• Large smoothie
• 2 handfuls of greens
• 1 cup of almond milk (or other milk alternative)
• 2-4 fruits of your choice
• 1tbsp of flax seeds
• Optional scoop of vegan protein powder (great if you work out in the morning, or have a long gap till your next meal)
•  Read more about breakfast smoothies here
• Nutrition bar
• Luna, Cliff, Lara, and Trader Joes Raw Bars are my favorite

Meal 2:

• Oatmeal
• Go for organic plain oats 1/2-1 cup
• I always add Chia seeds to balance out my diet
• Fruit of your choice (Check out my instagram for plenty of ideas)
• Protein
• 1tbsp of peanut butter mixed in your oatmeal, 1/4 a cup of trail mix or plain nuts all great natural protein sources

 

Meal 3

• Vegetable plate (bell peppers, cucumbers, broccoli, and carrots are my favorites) o for at least 2 cups
• Dip: Single serve hummus or half a mashed avocado
• Plain natural crackers, or all natural wrap bread and make a veggie wrap!

 

Meal 4:

• 1 serving of non gluten, high protein grains (amaranth. quinoa (or quinoa based pastas), wild rice, buckwheat, millet, white rice, and bean based pastas)
• 1/2 cup of beans organic
• As much veggies as you like

 

Optional night snack: (I like something to munch on while I am doing work at night)

• Air popped popcorn or Un-salted pretzels