Difference between revisions of "Vegan diet plan"

From Philosophical Vegan Wiki
Jump to: navigation, search
(→‎Breakfast)
Line 6: Line 6:
  
 
=== Breakfast ===  
 
=== Breakfast ===  
−
(time spent preparing: 10 minutes)
+
 
 +
Time spent preparing: 10 minutes
 +
 
 +
Cost:
 +
 
 +
{| class="wikitable sortable mw-collapsible mw-collapsed"
 +
|-
 +
| colspan="3"|'''''Nutrition facts'''''
 +
|-
 +
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES (kcal): 819'''
 +
|-
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''52%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''29.2g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|36%
 +
| style="background-color:#FFCEB5;"|0.7g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|37%
 +
| style="background-color:#FFCEB5;"|0.3g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|43%
 +
| style="background-color:#FFCEB5;"|0.7g
 +
|-
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''78%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''101.6g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|54%
 +
| style="background-color:#B5E6FF;"|20.8g
 +
|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|80.8g
 +
|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|37.2g
 +
|-
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''58%'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''37.9g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|17%
 +
| style="background-color:#EDCBFF;"|0.3g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|67%
 +
| style="background-color:#EDCBFF;"|11.5g
 +
|-
 +
| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|6.5g
 +
|-
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|65%
 +
| style="background-color:#FEE1C3; width:55px;"|0.8mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|9033%
 +
| style="background-color:#FEE1C3; width:55px;"|117.4mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|2042%
 +
| style="background-color:#FEE1C3;"|326.8mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|37%
 +
| style="background-color:#FEE1C3;"|1.9mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|2538%
 +
| style="background-color:#FEE1C3;"|33.0mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|52%
 +
| style="background-color:#FEE1C3;"|109.3μg
 +
|-
 +
| 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;"|1%
 +
| style="background-color:#FEE1C3;"|15.8μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|73%
 +
| style="background-color:#FEE1C3;"|66.1mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|99%
 +
| style="background-color:#FEE1C3;"|14.9mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|68%
 +
| style="background-color:#FEE1C3;"|82.7μg
 +
|-
 +
| 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;"|264.4mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|108%
 +
| style="background-color:#B5FFBB;"|1.0mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|152%
 +
| style="background-color:#B5FFBB;"|12.2mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|64%
 +
| style="background-color:#B5FFBB;"|257.9mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|226%
 +
| style="background-color:#B5FFBB;"|5.2mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|75%
 +
| style="background-color:#B5FFBB;"|531.2mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|30%
 +
| style="background-color:#B5FFBB;"|1449.2mg
 +
| 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;"|67%
 +
| style="background-color:#B5FFBB;"|37.3μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|37%
 +
| style="background-color:#B5FFBB;"|4.1mg
 +
| 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]
 +
|}
  
 
*2 peanut butter toasts, with 1 tbsp sunflower seeds each, sprinkled on top
 
*2 peanut butter toasts, with 1 tbsp sunflower seeds each, sprinkled on top

Revision as of 18:48, 14 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:

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 D (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)

Lunch

(time spent preparing: 45 minutes)

Afternoon break

(time spent preparing: 2 minutes)

  • 1 apple
  • 1 handful of walnuts

Dinner

Retrieved from "https://philosophicalvegan.com/wiki/index.php?title=Vegan_diet_plan&oldid=5387"