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Nutrition Question - Can I see what you typically eat?


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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).

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  • 4 weeks later...
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  • 2 weeks later...

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'

 

1960033_604844292926313_1184320865_n.jpg

 

 

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

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  • 3 weeks later...
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'

 

1960033_604844292926313_1184320865_n.jpg

 

 

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.

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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.

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  • 3 weeks later...
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

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  • 4 weeks later...

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.

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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

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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?

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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!

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  • 7 months later...

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.

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  • 2 weeks later...

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!!!

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  • 5 months later...

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.

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  • 1 month later...
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?

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  • 3 months later...

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

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  • 4 months later...
  • 7 months later...

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

 

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  • 2 weeks later...

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

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  • 3 weeks later...
  • 4 months later...

- 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.

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  • 8 months later...

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

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Date: 22/2/2018

A High Protein Day.

 

images?q=tbn:ANd9GcQTLYRrd7IvTz5dxWaVYiCXC3RgIOjGzPqScivmZAIDi5msxX27Kg

 

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

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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

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