I’m gonna show you an example of what I usually eat in a day, with the breakdown of macronutrients (protein, carbs, fats) plus calories and fibre of each meal. Hopefully this will show you how easy it is to stick to a diet/nutrition plan as a vegan!
| Protein | Carbs | Fats | Cals | Fibre | ||
| Meal 1 | Tofu 150g | 25.5 | 0 | 12 | 229 | 8.6 |
| Olive oil 0.5tbsp | 0 | 0 | 6.7 | 60 | 0 | |
| Soy sauce 1 tbsp | 1.3 | 0.8 | 0.1 | 8 | 0.1 | |
| Freyas 2 slice | 10.1 | 37.8 | 5.7 | 236 | 4.5 | |
| Meal 2 | Lentils 1 can | 18 | 40.3 | 0.8 | 232 | 11.7 |
| Tomato 1 can | 4.4 | 12.8 | 1.2 | 93 | 0 | |
| Peas 100g | 5.2 | 14.3 | 0.3 | 78 | 4.5 | |
| Seasoning | ||||||
| Meal 3 | Protein 30g | 22.9 | 2 | 1.9 | 111 | 0.2 |
| Soy milk 250ml | 8.3 | 11.3 | 3.8 | 113 | 0 | |
| Green powder 1tsp | 1.8 | 0.7 | 0.3 | 16 | 0 | |
| Red powder 1tbsp | 1.1 | 6.8 | 0.7 | 33 | 2.4 | |
| Blueberries 50g | 0.2 | 6.1 | 0.3 | 26 | 1.4 | |
| Meal 4 | Sunfed chicken 100g | 36.4 | 6.7 | 6.1 | 224 | 2.4 |
| Frozen mix veg 200g | 2.6 | 13.2 | 0.8 | 59 | 4.8 | |
| Olive oil 0.5tbsp | 0 | 0 | 6.7 | 60 | 0 | |
| Seasoning | ||||||
| Brown rice 0.5cup | 7 | 70.5 | 3 | 339 | 3.3 | |
| Snacks | Banana 100g | 1.1 | 22.8 | 0.3 | 89 | 2.6 |
| Totals | 145.9 | 246.1 | 50.7 | 2006 | 46.5 |
So you can see that my protein is still super high, eating mostly whole foods and keeping my fat low so that I can eat all the carbs I want.
Something I want to point out is the fibre total: this is so important for overall health and will help you stick to your diet. Fibre is such a big contributor to feeling full/satiated during the day, therefore the more fibre (and protein together) you eat, the less likely you will want to snack as the fibre will keep sending signals to your brain that you don’t need food after the meal.
Fibre is also super important for gut health, feeding your microbiome and keeping all the bacteria, fungi and the other ~3 billion organisms in your gut super healthy and able to act out their specific functions in your body! I will make a more in-depth post about gut health and fibre intake because it is such an important aspect of nutrition and health so watch out for that one.
If you have any questions about diet or want specific diet help, comment below or on my instagram posts, message me or email me!