Difference between revisions of "Vegan diet plan"

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* [https://philosophicalvegan.com/wiki/index.php/Everyday/Generic_Recipes#Quick_lentil_stew Quick lentil stew]
 
* [https://philosophicalvegan.com/wiki/index.php/Everyday/Generic_Recipes#Quick_lentil_stew Quick lentil stew]
 
* 2 slices (80g) of tofu
 
* 2 slices (80g) of tofu
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WORK IN PROGRESS
 
WORK IN PROGRESS

Revision as of 18:02, 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

Time spent preparing: 1 hour 17 minutes

Cost: $7.30

Nutrition facts for the day
CALORIES (kcal): 2018
Proteins 164% 92.9g Protein: lysine 197% 3.9g
Protein: methionine 119% 1.1g
Protein: isoleucine 181% 3.1g
Carbohydrates 202% 264.6g Fibers 166% 64.5g
Net carbs n/a 100.1g
Sugars n/a 81.7g
Fats 122% 81g Omega-3 254% 4.2g
Omega-6 172% 29.6g
Saturated fats n/a 12.5g
Vitamin B1 169% 2.1mg Vitamin B2 9143% 118.9mg
Vitamin B3 2154% 344.9mg Vitamin B5 163% 8.3mg
Vitamin B6 2676% 43.8mg Folate 251% 1015.8μg
Vitamin A 213% 1945.8μg Vitamin C 221% 200.2mg
Vitamin E 177% 27.1mg Vitamin K 1035% 1246μg
Vitamin B12 / / Vitamin D / /
Calcium 110% 1124.5 Copper 457% 4.1mg
Iron 422% 33.9mg Magnesium 187% 756.3mg
Manganese 535% 12.4mg Phosphorus 248% 1753.9mg
Potassium 100% 4797mg Selenium 213% 118.4μg
Zinc 128% 14.2mg Sodium to taste

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% 209.3μg
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

Cost: $0.95

Nutrition facts
CALORIES (kcal): 286
Proteins 8% 4.9g Protein: lysine 7% 0.1g
Protein: methionine 8% 0.1g
Protein: isoleucine 11% 0.2g
Carbohydrates 22% 29.1g Fibers 16% 6.3g
Net carbs n/a 22.8g
Sugars n/a 19.7g
Fats 29% 19.4g Omega-3 167% 2.7g
Omega-6 66% 11.2g
Saturated fats n/a 1.8g
Vitamin B1 10% 0.1mg Vitamin B2 7% 0.1mg
Vitamin B3 3% 0.5mg Vitamin B5 5% 0.3mg
Vitamin B6 17% 0.2mg Folate 8% 34.1μg
Vitamin A 0% 5.2μg Vitamin C 9% 8.8mg
Vitamin E 3% 0.6mg Vitamin K 3% 4.8μg
Vitamin B12 / / Vitamin D / /
Calcium 3% 39.6mg Copper 57% 0.5mg
Iron 13% 1.1mg Magnesium 13% 55.3mg
Manganese 46% 1.1mg Phosphorus 17% 121.2mg
Potassium 6% 323.7mg Selenium 2% 1.4μg
Zinc 8% 1.0mg Sodium to taste
  • 1 apple
  • 1 fistful (1/4 cup) of walnuts

Dinner

Time spent preparing: 20 minutes

Cost: $2.20

Nutrition facts
CALORIES (kcal): 437
Proteins 70% 39.3g Protein: lysine 122% 2.4g
Protein: methionine 47% 0.4g
Protein: isoleucine 92% 1.6g
Carbohydrates 49% 63.9g Fibers 61% 23.5g
Net carbs n/a 40.4g
Sugars n/a 6.1g
Fats 11% 7.6g Omega-3 59% 1.0g
Omega-6 12% 2.1g
Saturated fats n/a 1.4g
Vitamin B1 56% 0.7mg Vitamin B2 78% 1.0mg
Vitamin B3 62% 10.0mg Vitamin B5 98% 4.9mg
Vitamin B6 70% 0.9mg Folate 159% 638.9μg
Vitamin A 127% 1146.7μg Vitamin C 15% 13.7mg
Vitamin E 46% 7.0mg Vitamin K 861% 1033.4μg
Vitamin B12 / / Vitamin D / /
Calcium 55% 555.8mg Copper 204% 1.8mg
Iron 187% 15.0mg Magnesium 72% 289.1mg
Manganese 141% 3.2mg Phosphorus 105% 736.1mg
Potassium 44% 2076.4mg Selenium 84% 46.3μg
Zinc 53% 5.8mg Sodium to taste



WORK IN PROGRESS

= 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
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