Difference between revisions of "Vegan diet plan"
From Philosophical Vegan Wiki
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=== Dinner === | === Dinner === | ||
| + | |||
| + | == Red's Diet == | ||
| + | Red is the biggest chad on the forum, and he generally follows a mostly whole plant-based diet, with an allowance of some processed plant foods as sources of protein. Foods mostly consist of nuts, veggies, berries, mock meats, and beans, along with fruits, seeds, and grains. Protein intake is higher than average, roughly 100 grams a day, and about 3000 calories (since Red exercises often to maximize his raw animal magnetism). | ||
| + | |||
| + | === Day 1 === | ||
| + | ==== Breakfast ==== | ||
| + | Time Spent Preparing: 5 minutes | ||
| + | *Banana Berry Smoothie | ||
| + | *1/4 cup Sunflower Seeds | ||
| + | *1 singular Brazil Nut | ||
| + | *B12 Supplement | ||
| + | *D Supplement | ||
| + | |||
| + | ==== Lunch ==== | ||
| + | *Tofurky Sandwich | ||
| + | **2 Slices of Whole Wheat bread | ||
| + | **5 Slices of Hickory-Smoked Deli Slices | ||
| + | **1/2 a Red Tomato | ||
| + | **1/2 Ripe Avocado | ||
| + | **1 Slice Daiya Swiss Style | ||
| + | *1/2 cup Walnuts | ||
| + | *1 Large Peach | ||
| + | *1 16 fl oz Glass of Water | ||
| + | |||
| + | ==== Afternoon Snack ==== | ||
| + | *1 Red Bell Pepper | ||
| + | *3 Medium Carrots | ||
| + | *5 Tbsp Hummus | ||
| + | |||
| + | ==== Dinner ==== | ||
| + | *1 3/4 cup Kidney Beans | ||
| + | *1/4 tsp Oregano | ||
| + | *1/2 Cup Arugula | ||
| + | *2 Cup Spinach/Kale mix | ||
| + | *1/2 Cup Quinoa | ||
| + | *2 Gardein Chick'n Scallopini | ||
| + | *1 16 fl oz Glass of Water | ||
| + | |||
| + | ==== Dessert ==== | ||
| + | *1 cup of Chai tea | ||
| + | **1/4 cup Unsweetened Soy Milk | ||
Revision as of 02:57, 17 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.
Contents
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 | ||
- 1 serving of Thai noodle salad with peanut sauce
- 1 slice of whole-wheat bread with 5 tbsp of Parsley hummus
Afternoon break
(time spent preparing: 2 minutes)
- 1 apple
- 1 handful of walnuts
Dinner
Red's Diet
Red is the biggest chad on the forum, and he generally follows a mostly whole plant-based diet, with an allowance of some processed plant foods as sources of protein. Foods mostly consist of nuts, veggies, berries, mock meats, and beans, along with fruits, seeds, and grains. Protein intake is higher than average, roughly 100 grams a day, and about 3000 calories (since Red exercises often to maximize his raw animal magnetism).
Day 1
Breakfast
Time Spent Preparing: 5 minutes
- Banana Berry Smoothie
- 1/4 cup Sunflower Seeds
- 1 singular Brazil Nut
- B12 Supplement
- D Supplement
Lunch
- Tofurky Sandwich
- 2 Slices of Whole Wheat bread
- 5 Slices of Hickory-Smoked Deli Slices
- 1/2 a Red Tomato
- 1/2 Ripe Avocado
- 1 Slice Daiya Swiss Style
- 1/2 cup Walnuts
- 1 Large Peach
- 1 16 fl oz Glass of Water
Afternoon Snack
- 1 Red Bell Pepper
- 3 Medium Carrots
- 5 Tbsp Hummus
Dinner
- 1 3/4 cup Kidney Beans
- 1/4 tsp Oregano
- 1/2 Cup Arugula
- 2 Cup Spinach/Kale mix
- 1/2 Cup Quinoa
- 2 Gardein Chick'n Scallopini
- 1 16 fl oz Glass of Water
Dessert
- 1 cup of Chai tea
- 1/4 cup Unsweetened Soy Milk
