Nutrition Question - Can I see what you typically eat?

[SampleMachine]

First meal:

 

1/3 block tofu

handful of pumpkin seeds

handful of almonds

2 cups of almond milk

1/2 cup of oatmeal

a little stevia

some b-12

a little cinnamon, nutmeg etc.

blended into a smoothie so I can get out the door ASAP!

 

snack:

apple

carrot sticks

 

second meal:

one serving of tempeh or seitan (usually baked) served with rice or quinoa

I sometimes sub beans and rice, lentils and quinoa, or even peanut butter and bread

as many veggies as I can get

 

post workout shake:

one scoop of protein

almond or rice milk

1/2 banana

1/4 cup of oatmeal

1 tablespoon of peanutbutter

 

final meal:

a huge salad, no dressing

1/3 block of tofu, either baked or stir fryed

and a serving of beans and rice

 

I only drink water and green tea. On the weekends I will go out with friends and have a shot or two and some beer or wine.

I might eat some kind of junk food every 1-2 weeks (vegan pizza, greasy pad thai are my favorite cheat foods).

[buttercupyogini]

I am training for my first fitness competition : am 100 per cent raw vegan / desperately seeking a nutrition plan pls! Can anyone help ???

Buttercupyogini

[yepes]

post your diet and we'll help

[Mini Forklift]

For me, something like this would be a typical day:

 

UPON WAKING

 

Cup of warm water (not hot)

2 x tsp aloe vera juice

splash of apple cider vinegar (needs to have the mother in it)

1/2 squeezed lemon

pinch of psyllium husks/hulls (optional)

 

MEAL ONE

 

Carrot, apple, pomegranate, kale, goji and ginger juice

 

MEAL TWO (around 1pm):

 

Salad of some description or vege sushi

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3475

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3455

 

MEAL THREE (before 7pm)

 

Quite often eat out at my local vegan/vegetarian restaurant ~ rice, steamed veges, tofu and some kind of mushroom or soy 'meat'

 

 

 

Fluids wise I'll get through at least 1 litre of water and a few herbal teas.

[yepes]

For me, something like this would be a typical day:

 

UPON WAKING

 

Cup of warm water (not hot)

2 x tsp aloe vera juice

splash of apple cider vinegar (needs to have the mother in it)

1/2 squeezed lemon

pinch of psyllium husks/hulls (optional)

 

MEAL ONE

 

Carrot, apple, pomegranate, kale, goji and ginger juice

 

MEAL TWO (around 1pm):

 

Salad of some description or vege sushi

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3475

 

http://www.veganbodybuilding.com/forum/download/file.php?id=3455

 

MEAL THREE (before 7pm)

 

Quite often eat out at my local vegan/vegetarian restaurant ~ rice, steamed veges, tofu and some kind of mushroom or soy 'meat'

 

 

 

Fluids wise I'll get through at least 1 litre of water and a few herbal teas.

doesn't sound like a lot of calories, you look big in the avatar.

[Mini Forklift]

doesn't sound like a lot of calories, you look big in the avatar.

Don't really know how many cals I would eat in a day, probably somewhere between 2,000-3,000 but depends what I am doing sports wise.

 

I'm someone that looks bigger than what they weigh I sit around 130lb as a runner and 140-145 when I am powerlifting.

[ceokophael]

to mini forklift.

So you're eating three meals everyday (your salad looks tasty), do you have a post workout meal ?

[Mini Forklift]

to mini forklift.

So you're eating three meals everyday (your salad looks tasty), do you have a post workout meal ?

Sometimes, usually I will eat something in the 1-2 hours after training. Depends on how hard the session was. If it was a tough one often I am not that hungry for a while.

 

Yeah, I eat usually around 3 meals a day and snack on things like fruit and nuts throughout the day as well

[prsaraogi]

Although i have cheat days and meal, this is what my regular diet looks like or this is how I want it to look.

 

9 AM

1 Coconut Water

3 Oatmeal Pancakes

1 Slice of Brown Bread

 

11 AM

3 Pears ( Pears was today, I keep replacing the fruit)

 

12 PM

6 Almonds

 

1 PM

Half a bowl of Green Grams (Sprouted and Boiled)

Half a bowl of Brown Chickpeas (Boiled and Cooked) (I usually have these made one in three days and store them in the freezer and keep having small portions every day)

 

3 PM

2 Wheat Chappati (Wheat Breads)

2 Bowls of Yellow Lentils and Pulses

 

4 PM

Twinings Lemon Green Tea X 2

 

6:20 PM

1 Big Bowl of Original Kellogs Cornflakes (If I Have bananas before preworkout I feel the bananas in my system and feel it adversely affects my workouts)

 

7 PM

Workouts (Weightlifting)

 

8 PM

1 Apple

1 Scoop Zero Carb Isopure Protein Shake (with cold water)

 

9 PM

Small portion of Ladyfinger (Veggie)

Cottage Cheese (Boiled)-Low Fat High Protein

Salad (Cucumber / Tomatoes / Capsicum / Lettuce / Onion )

 

When I use MyfitnessPal to calculate the specs

Major nutrition specs only.

Total Fat: 41 grams

Saturated: 5

Polyunsaturated: 6

Monounsaturated: 3

Trans: 3

 

Total Carbs: 406

Dietary Fibers: 72

Sugars : 81

 

Protein: 117 grams

 

So it looks like 406:117:58 (carbs:proteins:Fat) ?

I know my diet can be better and I'm willing to make improvements. I don't want to see dietitians and was hoping some of y'all could help/critique/advise me out here. I have been on and off this page, but wanna now get serious and also have accountability buddies. I would also love to follow the regular fitness enthusiasts out here on Instagram to inspire myself and have veganbodybuilding buddies on IG and Myfitnesspal

 

IG: prsaraogi

Myfitnesspal: prsaraogi

 

Thanks for taking the time to read and thanks in advance for the constructive advises.

[heinechan]

Hi, guys. First time posting. Long time vegan but new to weightlifting.

Only recently starting counting calories because I think I was under-eating. I've settled into a diet regimen of sorts and would appreciate any advice for improving it.

 

Breakfast

Oatmeal, 50/50 oat & qunioa porridge, or shredded wheat with almond or soy milk. (300-400 calories)

 

Second Meal

2 Cups cooked pasta with nutritional yeast, sometimes with vegetables as well (500-600 calories)

 

Third Meal

2 Cups cooked beans (black, pinto, chickpea, etc), with some kind of vegetable mixed in (500-600)

 

Weight Gainer Shake: 1-2 bananas (100-200cal), 1.5 cup red lentils (345), veg milk (60-130), frozen fruit (50), occasionally pea protein powder (120) =555-845

 

Plus at least 500 calories of peanuts a day, sometimes processed together with raisins or other dried fruit or in the form of peanut butter, sometimes just pb&j sandwiches

 

=2355-2945 calories

 

I was pretty intimidated the first time I sat down to eat a bowl filled with two cups of black beans. Thought I wouldn't be able to down it all, but it wasn't bad at all

 

Need to get some more greens in there when I can, though

[C.O.]

I recently saw an article that claimed a variety in diet is not good because of microbacteria but I need to track it down. I always preach variety. Anyone know more about this or have seen the article/study?

[HempHeartOfaChamp]

Hey Guys, was a poster here almost a decade ago, don't even remember my username back then, but came on here to post my awesome post workout meal.

 

Cheap ingredients (mostly), very easy and fast to make ( I actually cook it between sets of my workout so it's ready for when I'm done), and loaded with 150 grams of vegan protein:

 

1 half bag of frozen mixed chinese veggies, 225g. (10g of protein)

1 half block of high protein Tofu (35g of protein)

1 half cup of black beans, optional (10g of protein)

1 cup of Hemp Hearts (60g of protein)

Some Teriyaki and Sriracha sauce for flavour.

 

1 heaping scoop of vegan protein powder mixed with water for a drink, pea protein blend (35g of protein)

 

It's a massive meal, but I usually only have a peanut butter and banana sandwich (and b supplements) in the morning, workout in the early afternoon, and eat this around 2 so I'm usually starved by that time and able to hammer it.

 

Anyways, thought I'd share!

[platyphylla]

I eat meat and eggs (as explained in my earlier posts last year) but this is a great base for someone to look at and figure out what they want to do. I eat mainly whole food plant produce and feel that as a 95%+ vegetable eater that i get everything i need.

 

Anyway. Below is what i ate yesterday - obviously anyone can take this and bin the chicken and eggs and replace it with whatever you like. The numbers are Cals, Carbs, Fat, Protein.

 

Breakfast

Eggs - Fried (whole egg), 4 large 370 2g 28g 25g

Red Onions, 175 g(s) 72 14g 0g 2g

Peppers - Sweet, red, raw, 1 cup, chopped 39 9g 0g 1g

Spinach - Raw, 1 cup 7 1g 0g 1g

Broccoli - Raw, 100 g(s) 34 7g 0g 3g

Oats with homemade Almond Milk, 1 cup 607 103g 11g 26g

Oats come with added ground Flax and Maca

 

Dinner

Bananas - Raw, 2 medium (7" to 7-7/8" long) 210 54g 1g 3g

Nuts - Walnuts 100 g 654 14g 65g 15g

Half Cucumber - Raw, 60 g 6 2g 0g 1g

Carrots - Raw, 1 medium 25 6g 0g 1g

Broccoli - Raw, 100 g 34 7g 0g 3g

 

Tea

Basmati and Wild Rice, 75 g 86 18g 0g 2g (can be subbed with spuds, sweet pots, couscous, quinoa)

Chicken - Breast, meat only, cooked, roasted, 190 g(s) 314 0g 7g 59g

Kale - Raw, 1 cup, chopped 34 7g 0g 2g

Mixed Beans, 1 can 184 24g 1g 14g

 

Snacks

Bananas - Raw, 1 medium (7" to 7-7/8" long) 105 27g 0g 1g

Tangerines, (mandarin oranges) - Raw, 2 medium (2-3/8" dia) 89 22g 1g 1g

 

TOTAL: 2,870 cals 317g carbs 114g fat 160g protein

 

I'm 210lbs (15 stone exactly) at 5'10 and am looking to maintain whilst also cut a bit of fat around the belly. Stopping beer has been good towards this and i feel i'm going towards my goal. As you can see, i don't take any supplements or protein powder because i think 160g's is enough for my 'lean' body mass.

 

The plus point to this is it's extremely veg heavy - apart from the 4 eggs and 1 chicken breast i don't eat any processed or animal products at all, and it's not actually that much food. It's quite easy to get down and i'm sure i could shove another meal on top of that if i needed to.

 

I also have vegetable/fruit smoothies in the mornings, 5x 5000iu vit d tablets (because it's currently winter here and the weather is crap) and a minimum of 4 litres of water a day.

[luiggicardenal]

Wowwwww!!! this is really great thread!!! I've tryed some of the suggestions but isn't there more science information about this that you can develop an eating program that's suitable to a person individualy because I find there is a lot of conflicting information I'm a little confused on how to builds a vegan plan specificly for me!

I'm a Surfer and I want to stay healthy and eat good food.

 

Greettings!!!

 

Thanks for let me be part of this!!! I hope you can give me some advices!!!! Please!!!

 

 

Luiggi!!!

[HempHeartOfaChamp]

My typical day looks like this now:

 

Waking:

1 cup muesli with almond milk and a banana

 

11am

Smoothie with mixed frozen fruits, banana, blueberries, spinach, hemp hearts, 1 scoop of vega protein, dates

 

12am

banana

 

2pm

wrap with yves slices, spinach, avocado, tomato and verde sauce

b12

Omega 3

Vitimin K2 and D3

 

workout

 

5pm

Bulgur, quinoa and bean dish

1 scoop vega protein

 

8pm

Small Kale salad

Stirfry w/ mixed frozen veggies, half block of tofu, hemp hearts, over rice in a teriyaki sauce.

 

I've been gaining steadily.

[incuvast]

My typical day looks like this now:

 

Waking:

1 cup muesli with almond milk and a banana

 

11am

Smoothie with mixed frozen fruits, banana, blueberries, spinach, hemp hearts, 1 scoop of vega protein, dates

 

12am

banana

 

2pm

wrap with yves slices, spinach, avocado, tomato and verde sauce

b12

Omega 3

Vitimin K2 and D3

 

workout

 

5pm

Bulgur, quinoa and bean dish

1 scoop vega protein

 

8pm

Small Kale salad

Stirfry w/ mixed frozen veggies, half block of tofu, hemp hearts, over rice in a teriyaki sauce.

 

I've been gaining steadily.

 

This looks like a nice plan. One questions - what do you eat/drink after your workout? Or do you go straight into the 5pm meal?

[alanwillsurvive]

Late to the party

 

6.30/7.00am -

1 Banana

2 Scoops Sun warrior protein

250ml Oat Milk. Cannot stand almond milk, don't know how some of you drink it lol

 

12.00/1.00pm -

100g Falafel

125g Brown Rice

50g Avocado

 

5.00pm/6.00pm -

100g Black Beans

200g Cherry tomatoes

125g Brown Rice

 

8.00pm/9.00pm - Can be later -

100g Red Split Lentils

100g Falafel

50g Spinach Leaves

130g Tomatoes

 

Last meal -

2 Scoops sun warrior shake

100g Strawberries

 

Totals: Pro: 151.4g, Fat: 24.4g, Carbs: 207.2g, Calcium: 445mg, Fiber: 34.4, Calories: 1988

[anda1988]

Breakfast

Oatmeal with walnuts and raisins

Fresh fruit

 

Snack

raw almonds

 

Lunch

Falafel & Hummus wrap

 

Dinner

Mixed veggie stir-fry with tofu, tempeh or nuts served with rice or noodles

[Espirito]

Breakfast

1 Banana

1/2 Oats

2 Tbsp of flaxseeds

1 Cup of vanilla Soy milk fortifed

 

Lunch

1 Cup of lentils

1 Cup of brown Rice

2 Tbsp of sunflower seeds

 

Snack

1/2 Oats

1 Apple chopped

1 Tbsp of Brewer's yeast

1 Cup of vanilla Soy milk fortifed

 

Dinner

1 Cup of pasta

1 Cup of brocolis

2 Tablespoon of Olive Oil

 

[Espirito]

Today i ate...

 

Breakfast

Carbs: 250 grams of rice ( Dry measure )

Fats: 2 Tbsp of flax seed

 

Lunch

Protein: 250 grams of natural black beans ( Dry measure )

Fats: 1 Tbsp of Olive oil

 

Dinner

Protein: 125 grams of lentils ( Dry measure )

Fats: 1 Tbsp of Olive Oil

 

Snack

Proteín: 1 Cup of vanilla soy milk

Fats: 7 Brazil nuts

 

MACROS

 

Carbs (59%)

Fat (22%)

Protein (19%)

 

Cals: 2729

Carbs: 390, 91 g

Prot: 129,23 g

Fat: 66,60 g

[Espirito]

Today i ate..

 

13 pm

1/2 cup of oats

10 strawberries

1 cup of Soy milk

Handful of nuts

 

16 pm

1/2 cup of oats

Water

1 Sliced banana

1 Handful of pumpkin seeds

 

20 pm

1/2 green lentils ( dry mesure )

1 cup of Brocollis

1 tablespoon of olive oil

[claymonet112]

- My meal plan then looked like this:

 

5am: Shake with banana, mixed berries, hemp protein, linseed, hemp oil.

8am: Leek & Potato soup

11am: Quinoa, lentils and kidney beans mix with onions & peppers

1pm: Potato & kidney bean mash

3pm: Lettuce, kale and seeds/nuts salad

5pm: Quinoa, lentils and kidney beams

7pm: Shake pretty much same as above

Before bed: Peanut butter & almond milk

 

It was a crazy amount of food. I felt bloated constantly and wanted to be sick anytime I moved!

 

- I ballooned in the first 30 days. It's amazing how much you can change your body in a month. I gained 3.4kg of muscle, having not been in the gym more than 3 hours total over the course of the month. However, I also gained 7.3kg of fat! My bodyfat percentage went from 22.0% when I started to 27.6% a month later. I didn't mind too much - figured I could lean out anytime, as long as I was gaining muscle.

[Espirito]

Date: 21/2/2018

 

Breakfast

Carb: 1/2 Cup of Oats cooked in water

Prot: 1 Cup of Soy Milk

Fat: 3 Nuts

+ 1 Black Coffee

 

Lunch

Carb: 1 Slice of Whole Bread

Prot: 1/2 Cup of red Lentils

Fat: 1 Tablespoon of Olive Oil

 

Snack

Carb: 1 Cup of Red Fruits

Prot: 1 Cup of Soy milk

Fat: 1 Tablespoon of Flaxseed

+ 1 Cup of Green Tea

 

Dinner

Carb: 1 Slice of Whole Bread

Prot: 1/2 Cup of Soy Chunks

Fat: 1 Tablespoon of Olive Oil

[Espirito]

Date: 22/2/2018

A High Protein Day.

 

 

Wake up: Vitamin B12 ( Tonge )

 

Breakfast

Carb: 1 Cup of oats ( Dry mesure )

Fat: 1 Tablespoon of Peanut Butter

+1 Black coffee

 

Snack Morning

Carb: 1 Cup of Red Fruits

Pro: 1 Cup of Soymilk

Fat: 1 Tablespoon of Flaxseed

 

Lunch

Pro: 1/2 Cup of Lentils ( Dry mesure )

Fat: 1 Tablespoon of Olive Oil

 

Snack Aft

Pro: 1 Cup of Soy Chunks ( Dry mesure )

Fat: 1 Tablespoon of Sunflower Seeds

+1 Cup of Green Tea

 

Dinner

Pro: 1 Cup of Beans ( Dry Mesure )

Fat: 1 Tablespoon of Cocunut Oil or Flax oil

[Espirito]

Date: 27/2/2018

 

Wake up: Vitamin B12

 

Breakfast

. 1/2 Oats ( Dry )

. 1 Cup of soy milk

. 1 Banana

. 1 Tablespoon of raisins

 

Snack

. 3 Walnuts

. 5 Dates

 

Lunch

. 1/2 cup of Red Lentils ( Dry )

. 1 Slice of whole bread

. 1 Teaspoon of coconut oil

 

Snack Aft

. 1 Handfull almonds

. 5 Figs

 

Dinner

. 1 Cup of Soy Chunks

. 1 Slice of Whole Bread

. 1 Teaspoon of Olive Oil