2800 CALORIE 
               VEGAN MEAL PLAN
               Author: Tatiana Marinho #marinho_tatiana
                            @marinho_tatiana
                            @bodyscience Expert
          2800 CALORIE VEGAN MEAL PLAN
          This vegan meal plan has been specifically designed for men who would like to build muscle and improve their body composition and overall 
          health. This meal plan has been structured using the below target ranges, which have been calculated for the average man to build lean 
          muscle. 
                 CALORIES            PROTEIN (g)       CARBOHYDRATES (g)        FAT (g)
               2660 - 2940           200 - 220           276 - 294             88 - 98
          It is important to note that this is a starting point. If you find that you are gaining weight too quickly then decrease your calories slightly. 
          Alternatively, if you find that you aren’t gaining weight at the desired rate then you may need to increase your calorie intake slightly. Refer to 
          ‘100 Points System to Tracking Your Progress’ and ‘Safe and Realistic Muscle Gain Expectations’.
           Get TRACKING YOUR PROGRESS       Get SAFE AND REALISTIC MUSCLE GAIN EXPECTATIONS
          As per flexible dieting rules, you are permitted to make changes to this provided you still reach your provided macronutrient recommendations 
          for each day. It is important to follow the 80/20 rule – this means that 80% of your diet should comprise of whole nutritious foods, while the 
          other 20% can be of your personal preference. 
          The most important factor in achieving your body composition goals is that you reach your calorie and macronutrient targets daily!
                          MEAL 1                 CALORIES   CARBS (g)    FAT (g)   PROTEIN (g)
            BREAKFAST BEANS
            100g Black Beans                       500        50          10         28
            80g Avocado
            25g Baby Spinach
            100g Mushrooms
                          MEAL 2                 CALORIES   CARBS (g)    FAT (g)   PROTEIN (g)
            PROTEIN PORRIDGE
            25g Organic Plant Protein
            15g of Chia Seeds                      439        50          15         28
            40g Rolled Oats
            250ml Coconut Milk (Unsweetened)
            100g Blueberries 
                          MEAL 3                 CALORIES   CARBS (g)    FAT (g)   PROTEIN (g)
            QUINOA SALAD
            150g Quinoa                            478        49          22         20
            60g baby spinach and rocket mix 
            60g cherry tomatoes 
            40g Roasted Cashews 
                                    MEAL 4                           CALORIES        CARBS (g)        FAT (g)       PROTEIN (g)
                SMOOTHIE
                25g Organic Plant Protein
                250ml Coconut Milk (Unsweetened)                       461              55              15              27
                100g Banana
                40g Rolled Oats  
                10 Almonds
                                    MEAL 5                           CALORIES        CARBS (g)        FAT (g)       PROTEIN (g)
                CHICKPEA VEGETABLE STIR FRY 
                150g Chickpeas 
                100g Green Peas                                        518              66              19              25
                150g Broccolini 
                100g Cauliflower
                15ml Olive Oil
                                DESSERT/TREATS                       CALORIES        CARBS (g)        FAT (g)       PROTEIN (g)
                30g Vegan Dark Chocolate 70%                           301              17              25              7
                20 almonds 
                                POST-WORKOUT                         CALORIES        CARBS (g)        FAT (g)       PROTEIN (g)
                SMOOTHIE
                25g BSc Organic Plant Protein                          100              4               1               20
                ~300ml water
                                    TOTAL                             2800             291             107             155