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Vegan Energy Plan
A plant-based nutrition program designed to enhance stamina, support muscle recovery, and maintain lean strength. Combines nutrient-dense meals with clean vegan protein sources.
Duration
4 Weeks
Calories
2200–2500 kcal/day
Macros Distribution
Protein — 35%
Carbs — 50%
Fat — 15%
Monday
4 MealsBreakfast
3 items
- Oats with almond milk
- Chia seeds
- Banana
Lunch
2 items
- Tofu stir-fry with quinoa
- Green salad
Snack
2 items
- Peanut butter toast
- Coconut water
Dinner
3 items
- Lentil soup
- Brown rice
- Steamed vegetables
Tuesday
4 MealsBreakfast
1 items
- Smoothie (banana, oats, soy milk, flaxseeds)
Lunch
2 items
- Chickpea bowl with veggies
- Avocado slices
Snack
2 items
- Roasted soy nuts
- Herbal tea
Dinner
3 items
- Tofu curry
- Quinoa
- Spinach sauté
Wednesday
4 MealsBreakfast
2 items
- Vegan protein shake
- Oat pancakes with maple syrup
Lunch
3 items
- Red lentil dal
- Brown rice
- Cucumber salad
Snack
2 items
- Almonds (10 pcs)
- Green tea
Dinner
3 items
- Soybean curry
- Whole wheat roti (2)
- Vegetable soup
Thursday
4 MealsBreakfast
2 items
- Chia pudding with oat milk
- Apple slices
Lunch
3 items
- Rajma curry
- Steamed rice
- Carrot salad
Snack
2 items
- Trail mix
- Fruit smoothie
Dinner
3 items
- Tofu stir-fry
- Quinoa
- Steamed broccoli
Friday
4 MealsBreakfast
3 items
- Oats porridge
- Dates (2–3 pcs)
- Black coffee
Lunch
3 items
- Paneer-style soy cubes
- Vegetable rice
- Cabbage salad
Snack
2 items
- Vegan protein shake
- Banana
Dinner
3 items
- Mixed lentil soup
- Sweet potato mash
- Spinach stir-fry
Saturday
4 MealsBreakfast
1 items
- Vegan smoothie bowl (spinach, banana, oats, chia seeds)
Lunch
2 items
- Chickpea salad wrap
- Coconut yogurt
Snack
2 items
- Almond butter rice cakes
- Herbal tea
Dinner
3 items
- Tofu curry
- Steamed vegetables
- Brown rice
Sunday
4 MealsBreakfast
3 items
- Peanut butter oats
- Soy milk
- Apple
Lunch
3 items
- Grilled tofu bowl
- Quinoa
- Mixed salad
Snack
1 items
- Smoothie (soy protein, banana, oats)
Dinner
3 items
- Lentil stew
- Vegetable soup
- Multigrain roti (2)
Notes
Use plant-based protein powder or lentil smoothies to meet protein needs. Include Omega-3 and B12 supplementation. Stay hydrated and prioritize whole, unprocessed foods.