My first meal plan

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jezabel
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My first meal plan

#1 Postby jezabel » Sun Apr 07, 2013 6:25 am

This is my first muscle building meal plan, it has been done by my trainer but they have never worked with a vegan before, so I'd value any input, from my research it seems to be good, but alot of you on here have been doing this a long time and I havent.

Breakfast:
porridge oats made with 1 scoop of protein powder mixed with water.
And
1 grapefruit or 1 glass of grapefruit juice

Midmorning:
2 wholemeal rice cakes with half a tablespoon of peanut butter on each
And
1 Soy yoghurt
And
1 banana

Lunch:
8oz grilled firm tofu/6oz seitan
And
¼ cup of brown rice or wholemeal pasta or ½ a sweet potato
And
Green vegetables/salad with mixed beans
Or
Quinoa

Midafternoon:
1 high protein bar
100g mixed berries

Dinner:
8oz firm tofu/6oz seitan and mixed veg stir fry
And
1oz of almonds or cashews
And
Kidney beans/Chickpeas
Or
Lentils
Dessert:
Zero sugar jelly
And
1 scoop of low fat frozen soy yoghurt
Or
4oz of mixed dried fruit and nuts
And
2 squares of dark (72%+) chocolate
Evening Snack:
Soy jerky
And
100g mixed nuts

On training days, include a protein shake (20-30 grams of protein) 20mins before and 20mins after training

Drinks:
2 glasses of green tea per day
And
1 glass of pure juice per day (in addition to the grapefruit juice for breakfast)
And
Water, as much as you want.

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C.O.
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Re: My first meal plan

#2 Postby C.O. » Thu Apr 11, 2013 7:24 pm

You could use a lot more fruits and vegetables (especially green leafy ones) in there but it looks like a decent base for a meal plan.

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stcalico
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Re: My first meal plan

#3 Postby stcalico » Thu Apr 11, 2013 10:17 pm

I eat similar... but minus the midmorning snack, midafternoon snack, and workout shakes. And I add lots of veggies to dinner. Not sure what you weigh... and how many calories you need to maintain, but I would suggest not going more than 200 calories over your maintenance, or you will be gaining fat along with muscle.

Have fruit instead of fruit juices if you can - being devoid of fiber, juices are not as nutritious as real fruit.
If it's important to you, you'll find a way. If it isn't, you'll find an excuse.

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jezabel
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Re: My first meal plan

#4 Postby jezabel » Sat Apr 13, 2013 7:20 am

thanks for the tips

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Paige
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Re: My first meal plan

#5 Postby Paige » Thu Apr 18, 2013 8:50 pm

I think it looks good but would agree you could use more LGI veggies. I eat those in unlimited amouints (broccoli, cauliflower, asparagus, brussel sprouts, cauliflower, mushrooms, lots of different lettuces, kale, peppers, etc..) Also, make sure you have a high quality protein powder. Very importamt for muscle building for vegans. Expensive but worth it.


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