Revision as of 17:22, 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.

Average person's diet plan

Day 1

Breakfast

Time spent preparing: 10 minutes

Cost: $1.75

• 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

• 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

Cost: $0.95

• 1 apple
• 1 fistful (1/4 cup) of walnuts

Dinner

Time spent preparing: 20 minutes

Cost: $2.20

• Quick lentil stew
• 2 slices (80g) of tofu

Bodybuilder's diet plan

Foods mostly consist of nuts, veggies, berries, mock meats, and beans, along with fruits, seeds, and grains. Protein intake is higher than average, roughly X grams a day, and about 3800 calories (more or less) for males.

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

Day 2

Breakfast

• Oatmeal
  • 1 cup Rolled oats
  • 1/2 Cup Unsweetened Soy Milk
  • 2 tbsp Cinnamon
  • 1 Pinch of Cloves
  • 1 tbsp Ground Flaxseeds
• 1/2 Cup Blueberries
• 1/2 Cup Blackberries
• 16 fl oz of Calcium and Vitamin A, D, and E Fortified Orange Juice
• 1 Large Apple
• 1/4 cup Almonds
• 1 Singular Brazil Nut

Lunch

• 8 Tempeh Strips
• 2 Large Sweet Potatoes

Afternoon snack

• Peanut Butter Banana Sandwich
  • 2 Slices Whole Wheat Bread
  • 1 Large Ripe Banana
  • 4 tbsp Protein Peanut Butter
• 1/4 Cup Pumpkin Seeds
• 1/4 Cup Sunflower Seeds

Dinner

• 1 Cup Sprouted Lentils
• 1/4 Cup Sauteed White Mushrooms
• 5 Flourettes Steamed Brocolli
• 2 Cups Boiled Spinach

Dessert

• Banana Matcha Ice Cream
• 1 Cup Walnuts