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

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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Anthony Darroman
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366 views4 pages

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

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.

Uploaded by

Anthony Darroman
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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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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