This is the latest iteration of my 2000-calorie vegetarian meal plan for fat loss.
I am currently at 69.25 kg and 14.3% body fat. My goal is to get to 13-13.9% body fat in the next 30 days or before Easter).
The main changes concern the post-workout snack, 150g of Fage 0% Greek Yogurt, 60g mixed berries. This was on the lower side for maximizing muscle protein synthesis (MPS), which peaks at 20-40g post-exercise.
I upped to 250g Greek yogurt (20-25g protein).
I am also going to add 1 pinch of sea salt to my 600ml post-workout hydration routine to electrolytes post-recovery.
Breakfast
- 100g legumes (150g if lentils), 1 egg + 3 whites, 1 slice halloumi, 1/4 avocado, 50g spinach, 75g cucumber, 100g tomato, 30g oats + date syrup, coffee
- ~590-610 kcal, 36-38g P, 45-48g C, 24-26g F
Post-Workout
- 250g Fage 0% Greek Yogurt, 1 banana, 5g pumpkin seeds, 5g cacao
- ~265-310 kcal, 25g P, 20g C, 1g F
- 500ml water + pinch of sea salt
Lunch
- 100g legumes (150g if lentils), 1 egg + 3 whites, 10g nuts, 100g tomato, 100g veggies + 0.2L soup, 50g brown rice, coffee
- ~535-555 kcal, 36-38g P, 55-60g C, 18-20g F
Dinner
- 100g legumes (150g if lentils), 1 egg + 3 whites, 10g nuts, 100g tomato, 100g veggies + 0.2L soup, 50g brown rice, decaf coffee
- ~590-610 kcal, 36-38g P, 55-60g C, 20-22g F
Pre-Bed (Optional, To Speed Up Recovery)
- 100g Greek yogurt + cinnamon
- ~80-100 kcal, 10g P, 5-6g C, 0-1g F
Supplement:
- Boots Vegan A-Z + Omega-3 (~10-15 kcal, negligible macros)
Totals: ~2,040-2,140 kcal, 147-152g P, 203-216g C, 65-71g F
