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Where to find a full diet plan

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My name is Manuel, I am a 20 year old college student from Germany.

I currently weigh 212 pounds at a height of 1,86 m with a body fat percentage of 12%. I would like to stay that way, no need to gain any more muscle, but I want to change my diet and no longer kill animals. When I was a 9 year old kid I decided to become a vegetarian and I stayed that way until I was 17 and went to the US for a year of school. Ever since I struggled to go back to being a vegetarian, but I was always scared to not be able to gain muscle. Now I am at a comfortable weight, and I think now it is time to go back, even a step further to a vegan lifestyle. Could you please help me out and tell me where to get a full vegan diet plan with everything listed. Just as an example. I know everyone's caloric intake is different, but just to get an idea of the basics like the supplements. Something like this:


Diet plan for 1 day:

- kidney beans 200g

- oats 100g

- soy tofu 500g

- 2 apples

- 5 table spoons of olive oil

- 2 times 30g whey proztein shake (one in the morning, another post-workout)

- grape juice (post-workout)

- Vitamin B12 supplement xyz

- 300ml soy milk

- 50g cashews



I just made that up, so is there any comparable plan to check out?

On http://www.veganbodybuilding.com I just found some tips, like on the percentage of protein in a BBs diet, rough drafts etc. but no actual plan.


Thank you very much!

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There are lots of food plans in the food section on the site, bottom left. From the size of you, to maintain that you probably need to be consuming quite a lot. Right now I am trying to lose fat, so my own diet would not be of much help.


What I can do to help is make suggestions based on what you're eating already. So if you'd like to post your typical diet, I can give a list of things to use as a replacements.

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thanks for the reply!


So my first step into getting vegan / reducing animal products was replacing my protein powder with soy protein powders.

I also eat my meat only every second day and replaced it with tofu.

Do any of you guys have an idea of phyto-estrogen in tofu / soy products?

I also eat a lot of curd cheese. How could I replace that?

Any necessary supplements? I found out that enriched soy milk replaces b12 supps, is that correct?

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Someone recently asked a quasi-similar question and there are a lot of good resources out there. Eat to Live was my first real intro to vegan diets but you need to educate yourself. Should you be taking vitamins? Yes, specifically b-12 and D but I'd also recommend a general multivitamin.


I've never been a fan of soy protein powder and think hemp or a hemp/pea/rice mixture is a better choice. I generally don't do protein powders though but my goals are probably not your goals. I don't worry about soy intake but I also don't eat a lot of soy.


There are various takes on vegan diets but I like a generic diet including legumes, grains, fruits, veggies and nuts/seeds. The good thing is that very natural food has some protein in it as far as I can tell so a varied diet is my personal approach.


A good general resource is VRG



And this one:



I've also heard Becoming Vegan is a good book but I've never read it:

http://www.amazon.com/Becoming-Vegan-Co ... 570671036/

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