Meal plan for vegans (muscle mass).

The vegan diet, as we know, excludes from its dietary plan any animal product or derived from it, so we developed a plan for men and women that does not have animal proteins.

This macronutrient is essential for the development of muscle mass. Vegans should fill the deficit of animal protein with other foods that replace its nutritional contribution and help them to boost their results in the gym.

Male vegan meal plan - 2900 calories

Breakfast (7:30 am):

• 1 banana: 118 Kcal (1.4 protein; 0.4 fat; 27 carbs).

• 50 grams of oatmeal: 201 kcal (6.2 proteins; 4.3 fats; 6.4 carbohydrates)

Lunch (12:00):

• 150 grams brown rice (cooked): 340 kcal (6.3 protein; 3 fat; 73 carbohydrates).

• 200 grams of tofu: 160 kcal (17.6 proteins; 8 fats; 1 carbohydrate)

• 150 grams of mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbohydrates)

Pre-workout snack (30 min before training):

• 40-gram vegan protein shake: 156 kcal (30 protein; 0 fat; 1,1 carbohydrate)

• 1 banana: 105 kcal (1.4 proteins; 0.4 fats; 27 carbohydrates)

• 1 apple: 95 kcal (0.4 proteins; 0.4 fats; 25 carbohydrates)

Dinner (1 to 2 hours after training):

• 150 grams brown rice (cooked): 210 kcal (3.8 protein; 1.8 fat; 45 carbohydrate).

• 300 grams of beans: 321 kcal (22 protein; 1.5 fats; 45 carbohydrates)

• 150 grams Tempe: 290 kcal (27 protein; 16 fat; 14.7 carbohydrates)

Snack before bedtime (22:00):

• 40 grams Vegan Protein Shake: 156 kcal (30 protein; 0 fat; 1.1 Carbohydrate)

• 35 grams Mixed nuts: 200 kcal (5.3 protein; 18 fat; 5 carbohydrates)

Total Plan: 2924 calories - 295 g carbohydrates - 80,7 g fat - 170 g protein

Women's Vegan Meal Plan - 1800 calories

Breakfast (7:30 am):

• 1 banana: 118 Kcal (1.4 protein; 0.4 fat; 27 carbs).

• 50 grams of oatmeal: 201 kcal (6.2 proteins; 4.3 fats; 6 carbohydrates)

Lunch (12:00):

• 150 grams brown rice (cooked): 210 kcal (3.8 protein; 1.8 fat; 45 carbohydrates).

• 200 grams of tofu: 160 kcal (17.6 proteins; 8 fats; 1 carbohydrate)

• 150 grams of mixed salad (without dressing): 43 kcal (2.7