2300 CALORIE 
               VEGAN MEAL PLAN
               Author: Tatiana Marinho #marinho_tatiana
                            @marinho_tatiana
                            @bodyscience Expert
          2300 CALORIE VEGAN MEAL PLAN
          This vegan meal plan has been specifically designed for men who would like to lose fat and improve their overall health. This meal plan has 
          been structured using the below target ranges, which have been calculated for the average man to promote fat loss. 
                 CALORIES            PROTEIN (g)       CARBOHYDRATES (g)        FAT (g)
               2185 - 2415           182 - 200           228 - 252             61 - 67
          It is important to note that this is a starting point. If you find that you are losing weight too quickly then increase your calories slightly. 
          Alternatively, if you find that you aren’t losing weight at the desired rate then you may need to decrease your calorie intake slightly. Refer to 
          ‘100 Points System to Tracking Your Progress’ and ‘Safe and Realistic Weight Loss Expectations’.
           Get TRACKING YOUR PROGRESS       Get SAFE AND REALISTIC WEIGHT LOSS 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
            80g Black Beans                        432        43          10         24
            80g Avocado
            25g Baby Spinach
            100g Mushrooms
                          MEAL 2                 CALORIES   CARBS (g)    FAT (g)   PROTEIN (g)
            PROTEIN PUDDING
            25g Organic Plant Protein              269        26          10         24
            15g of Chia Seeds 
            200ml Coconut Milk (Unsweetened)
            100g Blueberries 
                          MEAL 3                 CALORIES   CARBS (g)    FAT (g)   PROTEIN (g)
            QUINOA SALAD
            100g Quinoa                            448        44          21         19
            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)                       444              58              11              27
                100g Banana
                50g Rolled Oats  
                                    MEAL 5                           CALORIES        CARBS (g)        FAT (g)       PROTEIN (g)
                CHICKPEA VEGETABLE STIR FRY 
                100g Chickpeas 
                100g Green Peas                                        436              52              17              20
                150g Broccolini 
                100g Cauliflower
                15ml Olive Oil
                                DESSERT/TREATS                       CALORIES        CARBS (g)        FAT (g)       PROTEIN (g)
                30g Vegan Dark Chocolate 70%                           187              13              15              3
                                POST-WORKOUT                         CALORIES        CARBS (g)        FAT (g)       PROTEIN (g)
                PROTEIN SHAKE
                25g BSc Organic Plant Protein                          100              4               1               20
                ~300ml water
                                    TOTAL                             2316             241              85             137