I've been following a plan VeganEssentials put together for me last month.
Along with this I do 40 minutes of cardio 3 X weekly
Monday - Legs/Chest
Barbell squats - 2 or more warm-up sets, then 3x8 working sets
Low incline bench - DB or BB, 2 warm-ups, then 3x8
Lying leg curls - 3x8
Close-grip (hands 14" to 18" apart) barbell flat bench - 3x8
Wednesday - Upper back/arms
Pull-ups (or, pulldowns) - 2 warm-ups, then 3x8, add weight if too easy at bodyweight
DB rows - 3x8
BB or DB shrugs - 3x8
Rear delt flyes - 3x8
DB hammer curls - 3x8
Any preferred triceps exercise - 3x8
Friday - Lower back/shoulders
Deadlifts - 2 or more warm-ups, then 3x8
Standing or seated DB or BB overhead press - 2 warm-ups, then 3x8
Cable w/2 handled rope pull throughs (wide stance, letting rope get behind you for a good stretch) - 3x8
DB lateral raises or 1-arm lean-away side raises on cable machine - 3x8
Keep rest periods at 2-3 minutes maximum between sets.
Prior to this I did the 5X5 workout for around 1.5 months.
My eating plan is roughly:
Breakfast (PRE WORKOUT MEAL)
Oats, Strawberries, 1 Banana, Blueberries, 20g Whey and water ALL blended together in a smoothie.
TRAINING (See Above)
20g Whey Protein straight after workout
Jacket Potato with a can of beans and cottage cheese
Naan with Protein Mince/2 X Soya Burgers/Anything that's soya and has a high source of protein.
3 Protein Sausages in 2 Brown Slices of Bread
300g Cottage Cheese.
20g Whey Protein
1 X Chapatti or Rice with vegetable curry containing protein or lentils/daal. This alternates every day but I don't eat it unless it's high in Protein.
This is a guide but I pretty much follows this.