Great, I will do that! Thanks!
Most of my info is at home and I will post some of that after work/gym. Here are some of the plans I know off-hand:
Meal 1: 4 egg whites ¼ oats
Meal 2: protein shake/1tbsp flax
Meal 3: 4.3 oz turkey or chicken 1 cup veggies
Meal 4: protein shake/1tbsp flax
Meal 5: 4oz protein 1 cup veggies
Meal 6: 5oz tilapia, small salad no dressing 1 cup of vegetables
Meal 7: Casein protein shake before bed w/ glutamine
Meal 1: 8 oz oatmeal with 4 oz fruit, 5 egg whites with spinach or other vegetables
Meal 2: Whey protein shake
Meal 3: Chicken or fish with vegetables and sweet potatoes
Meal 4: Chicken and vegetables
Meal 5: Chicken or fish salad with vegetables
Meal 6: Cottage cheese or protein shake (only if hungry)
Meal 1: 4 egg whites, 4 oz oatmeal, 1 tablespoon peanut butter
Meal 2: 5 oz chicken, 4 oz brown rice, 4 oz vegetables
Meal 3: Half of banana, 10 almonds
Meal 4: Repeat Meal 2
Meal 5: Whey protein shake
Meal 6: Casein protein shake
Meal1: protein pancakes or an egg white veggie omelet with soy sauce/sriracha or salsa
Meal 2: protein shake
Meal 3: Catfish/tilapia/or some type of white fish and lettuce. No dressing.
Meal 4: 2-3 boiled eggs, with yolk
Meal 5: chicken breast, green beans, and Miracle Noodle Zero Calorie Noodles
Meal 6: protein pancakes and veggie (if needed)
I do use Sun Warrior Raw protein and Vega protein as my protein shakes and I do have a vegan protein pancake recipe/ tofu scramble recipe ... I am just having a hard time figuring out what/how much to substitute for chicken/fish, plain boiled eggs/egg whites... and do I need to be eating this much protein? I usually get about 80-110 grams and I weigh 110 lbs. Also, I am wondering what supplements are needed and are there vegan versions available?? And what types of changes do I need to make to the diet 4-6 weeks away from competition, and do I need to do it again at 2? Any advice on how to make a vegan competition meal plan is MOST appreciated!
I will post more plans from home later. Thanks for getting back to me!!