Vegan diet plan

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Revision as of 19:14, 15 October 2020 by Thebestofenergy (talk | contribs) (Day 1)
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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