High Protein Low Carb Vegan Diet Plan
High Protein Low Carb Vegan Diet Plan
Low Carb Vegan Meal Plan Day 1.
Meal 1: 5.30am.
Mood: Sluggish. (unusual yet true!)
Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/2 green apple, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.
Black coffee with almond milk and Natvia.
Snack: 11am.
Mood: Pumped. About to train.
100 grams of roasted unsalted cashews + a scoop of vegan protein powder with water.
Large long black.
Meal 2: 3.00pm.
Mood: Starving / over hungry.
HUGE salad: Spinach, rocket, spring onion, red onion, red capsicum, tomato, asparagus, carrot, beetroot, basil + 1/4 of an avocado. Also cooked veg: a cup of broccoli, 1/2 a brown onion, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.
Snack: 4.00pm.
Mood:Lethargic / over full.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 3: 7.00pm.
Mood: Slowly coming alive again!
Vegan Curry with Zoodles:eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, himalayan salt. Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.
Served over 1/2 a zucchini spiralized.
I also had 1/2 a bunch of kale made into crisps with a pinch of salt, a teaspoon of coconut oil and a heaped tablespoon of nutritional yeast.
Snack: 8.30pm.
Mood: Alive again!
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Learnings: If it's not at home you can't eat it!
Implementations:Luckily the rest of those cashews and my jar of tahini was at work so I couldn't attack it with a fork! For more on ensuring your home is a trigger free zone, How To Use Cheat Meals and Thrive Regardless Of The Temptation Zone.
Training (time + type): Weights (back + chest + core) 45 minutes.
Also walk to and from work (20 minutes each way)
Low Carb Vegan Meal Plan Day 2.
Meal 1: 4.30am.
Mood: Fresh and focused.
Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/4 mango, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.
Black coffee with almond milk and Natvia. (2)
Snack: 7am.
Mood: Productive.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
40 grams of roasted unsalted cashews + a scoop of vegan protein powder with water.
Large long black.
Meal 2: 12.00pm.
Mood: Focused.
HUGE salad: Spinach, rocket, spring onion, red onion, red + yellow capsicum, tomato, carrot, beetroot, basil + 1/4 of an avocado. Also cooked veg: a cup of broccoli, a brown onion, eggplant, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.
Snack: 2pm.
Mood: Focused.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 3: 6.00pm.
Mood: Grateful.
Vegan Curry with Cauli-rice:eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, salt.
Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.
Served over a cup of cauli-rice.
I also had 1/2 a bunch of kale made into crisps with a pinch of salt, a teaspoon of coconut oil and a heaped tablespoon of nutritional yeast.
ALCOHOL:2 glasses Shiraz.
Learnings: More regular meals work best for me. If I get over hungry I'll demolish my food so quickly I don't even appreciate it.
Implementations: Plan and prepare meals on mass for those occasions when you get home over hungry and low on discipline. For more on meals on mass, Turn 3 Mass Cook-ups into 9 Different Meals.
Training (time + type): Weights (quads + gluts + hammies) 75 minutes.
Also walk to and from gym (20 minutes each way)
Low Carb Vegan Meal Plan Day 3.
Meal 1: 4.30am.
Mood:Determined.
Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/2 green apple, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.
Black coffee with almond milk and Natvia.
Snack: 8.30am.
Mood: Tired.
60 grams of roasted unsalted cashews + a scoop of vegan protein powder with water.
Large long black.
Meal 2: 1.00pm.
Mood: Impatient.
HUGE salad: Spinach, rocket, spring onion, red onion, red + yellow capsicum, tomato, carrot, beetroot, coriander + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, eggplant, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.
Snack: 2pm.
Mood: Procrastinating.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 3: 6.00pm.
Mood: Optimistic.
Vegan Curry with Zoodles:eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, salt.
Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.
Served over a zucchini spiralized with a heaped tablespoon of nutritional yeast.
1 tablespoon of tahini.
ALCOHOL:2 glasses Shiraz.
Snack: 11.30pm.
Mood: Exhausted, after networking night out.
Scoop of vegan protein powder with hot water.
Learnings: High protein/low carb meals out at non vegan/vego restaurants can be challenging. It's best to plan ahead.
Implementations: For ideas, 101 Ways To Cut Carbs When Eating Out.
Training (time + type): HIIT (treadmill incline sprints) 6 minutes.
Also walk to and from work (20 minutes each way)
Low Carb Vegan Meal Plan Day 4.
Meal 1: 4.45am.
Mood: Very slow.
Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/4 mango, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.
Black coffee with almond milk and Natvia. (3)
Snack: 8.30am.
Mood: Sleep deprived. Low tolerance / low discipline.
50 grams of roasted unsalted cashews + a scoop of vegan protein powder with water.
Large long black.
Meal 2: 12.00pm.
Mood: Ready to demolish anything in sight.
HUGE salad: Spinach, rocket, spring onion, red onion, red capsicum, tomato, carrot, beetroot, coriander + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, eggplant, 1/2 a zucchini, 100gm mushies with 2 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.
Snack: 3pm.
Mood: Lost all focus.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 3: 7.00pm.
Mood: Frustrated.
Vegan Curry with Cauli-rice:eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, salt.
Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.
Served over a cup of cauli-rice.
1/2 a bunch of kale made into crisps with a pinch of salt, a teaspoon of coconut oil and a heaped tablespoon of nutritional yeast.
Snack: 8pm.
Mood: Ready for bed.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Learnings: Systems and Keystones Habits will keep you on track even on your low sleep and low discipline days.
Implementations: Check out, My 5 Keystone Habits.
Training (time + type): Weights (shoulders + triceps + core) 45 minutes.
Also walk to and from work (20 minutes each way)
Low Carb Vegan Meal Plan Day 5.
Meal 1: 4.30am.
Mood: Fresh and focused.
Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/2 green apple, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.
Black coffee with almond milk and Natvia.
Snack: 6am.
Mood: Energised.
75 grams of roasted unsalted cashews + a scoop of vegan protein powder with water.
Large long black.
Meal 2: 2.00pm.
Mood: Focused.
HUGE salad: Spinach, rocket, spring onion, red onion, red capsicum, tomato, carrot, beetroot, coriander + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, eggplant, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.
Snack: 3pm.
Mood: Grateful.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 3: 6.00pm.
Mood: Relaxed.
Roast Veg with Brussel Chips: sweet potato, fennel, eggplant, onion, zucchini, cauliflower, capsicum, dried herbs, salt, coconut oil.
Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1 teaspoon of Dulse flakes.
Served with 250 grams of brussels made into chips with a pinch of salt, 1/2 teaspoon of coconut oil and chilli.
Snack: 7pm.
Mood: Satisfied.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
ALCOHOL:2 Vodka mineral fresh lime.
Learnings: n.a.
Implementations: n.a.
Training (time + type): Weights (back + chest + core) 60 minutes.
Also walk to and from work (20 minutes each way)
Low Carb Vegan Meal Plan Day 6.
Meal 1: 5.30am.
Mood: Anticipation.
Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/4 mango, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.
Black coffee with almond milk and Natvia. (2)
Snack: 6.15am.
Mood: Focused.
75 grams of roasted unsalted cashews + Large long black.
Snack: 11.30am.
Mood: Happy.
2 Capeseed Rolls.
Meal 2: 3.00pm.
Mood: Happy.
HUGE salad: Spinach, rocket, spring onion, red onion, red capsicum, tomato, carrot, beetroot, coriander + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.
Snack: 4pm.
Mood: Accomplished.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 3: 8.00pm.
Mood: Chilled.
Veggie Burger ( quinoa, brown rice, sun-dried tomato, & olive) with Portobello Caps (requested instead of bread), Vegan coleslaw, Kumera Chips. (out @Dandylionbondi)
ALCOHOL:4 glasses Shiraz.
Learnings: If you ask politely you can make great adjustments to most menu's. You don't get if you don't ask!
Implementations: If you're not sure of the best #plantstrong adjustments for a fit, healthy body to request when eating out check out, 5 Common Mistakes Vegetarians Make For Fat Loss.
Training (time + type): Weights (quads + gluts + hammies) 60 minutes.
Also walk to and from work (20 minutes each way)
Low Carb Vegan Meal Plan Day 7.
Meal 1: 9.30am.
Mood: Relaxed yet starving!
Vegan Green Goodness Bowl:chickpea, flax + sesame seed fritters, avocado, pepitas, vegannaise, kale crumb, leafy greens, quinoa soy sourdough toast. (out @Speedoscafe – note: my boyfriends vegan pancakes are the star of this picture! I alternate between choosing the goodness bowl and the pancakes)
Large long black with dash of hot almond milk. (2)
Snack: 1pm.
Mood: Grateful.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 2: 3.00pm.
Mood: Chilled.
HUGE salad: Spinach, rocket, asparagus, red onion, red capsicum, tomato, carrot + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.
Snack: 4pm.
Mood: Organised.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 3: 8.00pm.
Mood: Ready for Sunday "Cheers!"
Vegan Curry with Zoodles:eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, himalayan salt. Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.
Served over 1/2 a zucchini spiralized.
I also had 1/2 a bunch of kale made into crisps with a pinch of salt, a teaspoon of coconut oil and a heaped tablespoon of nutritional yeast.
ALCOHOL:4 glasses Shiraz + 2 Vodka mineral fresh lime.
Snack: 9pm.
Mood: Tipsy – time to get fresh for tomorrow!
250 hot almond milk.
Learnings: Your Ideal Fat Burning Day Starts The Night Before.
Implementations: Check out, Your Ideal Fat Burning Day Starts The Night Before.
Training (time + type): Walk along the beaches 90 minutes.
If you liked Low Carb Vegan Meal Plan you'll also like: Low Carb High Protein Vegan Meal Plan (Part 1)
It's 100% free. It's fun. It's easy.
Here's what to expect each day: 3 abundant plant based meals. An awesome equipment free fat burning workout. And also the mindset tips that make your best eating and exercising choices simple and sustainable.
High Protein Low Carb Vegan Diet Plan
Source: https://strongbodygreenplanet.com/low-carb-vegan-meal-plan-7-day-plant-strong/
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