Difference between revisions of "Vegan diet plan"

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(→‎Lunch)
(→‎Day 1)
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=== Lunch ===  
 
=== Lunch ===  
−
(time spent preparing: 45 minutes)
+
 
 +
Time spent preparing: 45 minutes
 +
 
 +
Cost: $2.40
 +
 
 +
{| class="wikitable sortable mw-collapsible mw-collapsed"
 +
|-
 +
| colspan="3"|'''''Nutrition facts'''''
 +
|-
 +
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 476'''
 +
|-
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''34%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''19.5g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|32%
 +
| style="background-color:#FFCEB5;"|0.7g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|27%
 +
| style="background-color:#FFCEB5;"|0.3g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|35%
 +
| style="background-color:#FFCEB5;"|0.6g
 +
|-
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''53%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''70.0g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|35%
 +
| style="background-color:#B5E6FF;"|13.9g
 +
|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|56.1g
 +
|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|18.7g
 +
|-
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''24%'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''16.1g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|11%
 +
| style="background-color:#EDCBFF;"|0.2g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|27%
 +
| style="background-color:#EDCBFF;"|4.8g
 +
|-
 +
| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|2.8g
 +
|-
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|38%
 +
| style="background-color:#FEE1C3; width:55px;"|0.5mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|25%
 +
| style="background-color:#FEE1C3; width:55px;"|0.4mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|47%
 +
| style="background-color:#FEE1C3;"|7.6mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|23%
 +
| style="background-color:#FEE1C3;"|1.2mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|51%
 +
| style="background-color:#FEE1C3;"|0.6mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|32%
 +
| style="background-color:#FEE1C3;"|133.5μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 +
| style="background-color:#FEE1C3;"|85%
 +
| style="background-color:#FEE1C3;"|778.1μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|124%
 +
| style="background-color:#FEE1C3;"|111.6mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|29%
 +
| style="background-color:#FEE1C3;"|4.6mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|103%
 +
| style="background-color:#FEE1C3;"|125.1μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
|-
 +
| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|26%
 +
| style="background-color:#B5FFBB;"|264.7mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|88%
 +
| style="background-color:#B5FFBB;"|0.8mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|70%
 +
| style="background-color:#B5FFBB;"|5.6mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|38%
 +
| style="background-color:#B5FFBB;"|154.0mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|122%
 +
| style="background-color:#B5FFBB;"|2.9mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|51%
 +
| style="background-color:#B5FFBB;"|365.4mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|20%
 +
| style="background-color:#B5FFBB;"|947.7mg
 +
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 +
| style="background-color:#B5FFBB;"|60%
 +
| style="background-color:#B5FFBB;"|33.4μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|30%
 +
| style="background-color:#B5FFBB;"|3.3mg
 +
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 +
|}
  
 
*1 serving of [https://philosophicalvegan.com/wiki/index.php/Thai_Cuisine_Recipes#Thai_noodle_salad_with_peanut_sauce Thai noodle salad with peanut sauce]
 
*1 serving of [https://philosophicalvegan.com/wiki/index.php/Thai_Cuisine_Recipes#Thai_noodle_salad_with_peanut_sauce Thai noodle salad with peanut sauce]

Revision as of 19:14, 15 October 2020

Here you'll find an example of a week of eating a healthy vegan diet.
Each day includes nutritional values, estimated cost, calories, and time spent cooking. This is aimed to give you a general idea of how to plan a diet efficiently time-wise, fulfilling all nutritional needs, and cheaply.

Day 1

Breakfast

Time spent preparing: 10 minutes

Cost: $1.75

Nutrition facts
CALORIES (kcal): 819
Proteins 52% 29.2g Protein: lysine 36% 0.7g
Protein: methionine 37% 0.3g
Protein: isoleucine 43% 0.7g
Carbohydrates 78% 101.6g Fibers 54% 20.8g
Net carbs n/a 80.8g
Sugars n/a 37.2g
Fats 58% 37.9g Omega-3 17% 0.3g
Omega-6 67% 11.5g
Saturated fats n/a 6.5g
Vitamin B1 65% 0.8mg Vitamin B2 9033% 117.4mg
Vitamin B3 2042% 326.8mg Vitamin B5 37% 1.9mg
Vitamin B6 2538% 33.0mg Folate 52% 109.3μg
Vitamin A 1% 15.8μg Vitamin C 73% 66.1mg
Vitamin E 99% 14.9mg Vitamin K 68% 82.7μg
Vitamin B12 / / Vitamin D / /
Calcium 26% 264.4mg Copper 108% 1.0mg
Iron 152% 12.2mg Magnesium 64% 257.9mg
Manganese 226% 5.2mg Phosphorus 75% 531.2mg
Potassium 30% 1449.2mg Selenium 67% 37.3μg
Zinc 37% 4.1mg Sodium to taste
  • 2 peanut butter toasts, with 1 tbsp sunflower seeds each, sprinkled on top
  • 1 serving of Xberry smoothie
  • supplements: 1000 mcg cyanocobalamin, 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)

Lunch

Time spent preparing: 45 minutes

Cost: $2.40

Nutrition facts
CALORIES (kcal): 476
Proteins 34% 19.5g Protein: lysine 32% 0.7g
Protein: methionine 27% 0.3g
Protein: isoleucine 35% 0.6g
Carbohydrates 53% 70.0g Fibers 35% 13.9g
Net carbs n/a 56.1g
Sugars n/a 18.7g
Fats 24% 16.1g Omega-3 11% 0.2g
Omega-6 27% 4.8g
Saturated fats n/a 2.8g
Vitamin B1 38% 0.5mg Vitamin B2 25% 0.4mg
Vitamin B3 47% 7.6mg Vitamin B5 23% 1.2mg
Vitamin B6 51% 0.6mg Folate 32% 133.5μg
Vitamin A 85% 778.1μg Vitamin C 124% 111.6mg
Vitamin E 29% 4.6mg Vitamin K 103% 125.1μg
Vitamin B12 / / Vitamin D / /
Calcium 26% 264.7mg Copper 88% 0.8mg
Iron 70% 5.6mg Magnesium 38% 154.0mg
Manganese 122% 2.9mg Phosphorus 51% 365.4mg
Potassium 20% 947.7mg Selenium 60% 33.4μg
Zinc 30% 3.3mg Sodium to taste

Afternoon break

(time spent preparing: 2 minutes)

  • 1 apple
  • 1 handful of walnuts

Dinner

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