Hi! Your meal plan sounds reasonable. I've been trying to help out another vegan in a unique place (Tahiti) which is challenging due to lack of many leafy greens and high cost for most of the things we can find here in USA to help round out our nutrition.
I did get someone to refer me to this link which has a sample menu too.
I'm not overly familiar with the 80/10/10 plan, but sounds like it can be confusing? When you were on 801010 it sounded to me like a LOT of fruit, which could me a lot of sugar. Keeping it simple, more calories in than you burn --> weight gain. So the notion that calories don't count is odd to me.
On a more general, well planned plant-based, whole foods diet counting calories becomes less of an issue because as you fuel up on nutrients you're body will trigger the 'I'm full' signal and you'll stop eating. Often, body feels hungry because it is lacking some nutrient or another. Part of why when hungry, chowing down on a bag of chips can give temporary relief, but then you feel hungry again - not from needing energy or calories but because body still needs same nutrients it was lacking.
SO, starting with what you listed out. A few suggestions:
- breakfast...sounds good!
- lunch: salad: try to use little/no iceburg lettuce. Use spinach, kale. More micronutrients per leaf. Add variety by changing out the kind of beans you use (black beans, chickpeas, etc.)
As a general list its good, simple, and easy. Probably a bit light on protein.
Consider mixing in or alternating rice with Qunioa. (Cooks like rice, really good price for it at COSTCO or in bulk at a natural grocery store, can be pricy in regular grocery store. Makes excelllent side dishes by mixing in whatever you like, also makes tasty nutritious breakfast for me!),
Have tofu in your area? Also good value from Costco. Takes some experimenting. You can scramble it like eggs, or slice it into strips and spice it and grill it in a pan to whatever consistency you like (have a good recipie that makes excellent sandwiches).
Fruit should be on your menu. Consider it as a snack or a treat. Apples good with fiber. Bananas for potassium. I find apple good as pre-workout fuel.
Sounds like you're on a good path now.http://breakingmuscle.com/nutrition/how ... based-diet