This is my new meal plan, after revising the old one for sustained energy:

WEEKDAY MEAL PLAN

Pre-Workout Snack (New)

• ½ banana + 1 tsp almond butter OR 2 dates + 5 walnut halves
• Calories: ~100-120 kcal, Protein: ~2g, Carbs: ~20-22g, Fat: ~3-4g
• Purpose: Provides readily available carbohydrates to fuel your workout

Breakfast

• 100g legumes (rotate between lentils, chickpeas, black beans)
• 1 whole egg + 3 egg whites
• ¼ avocado
• 60g mixed greens (rotate between spinach, arugula, kale)
• 75g cucumber
• 100g cherry tomatoes
• 40g oats + 1 tsp honey/date syrup + 15g mixed berries
• Coffee + 120ml almond milk + spice mix (turmeric, black pepper, cinnamon, ginger)
• Calories: ~500-530 kcal, Protein: ~28-30g, Carbs: ~55-60g, Fat: ~14-16g
• Changes: Increased oats, added berries, rotated greens

Post-Workout

• 200g liquid egg whites (scrambled)
• 1 whole banana
• 20g mixed seeds (pumpkin, sunflower, chia)
• 250ml tart cherry juice diluted with water (new)
• Coffee + 140ml almond milk
• Pinch of salt
• Calories: ~350-370 kcal, Protein: ~26-28g, Carbs: ~45-48g, Fat: ~6-7g
• Changes: Added cherry juice for recovery, increased seeds variety, slightly larger portion

Mid-Morning Snack (Optional – for higher volume training days)

• 1 Greek yogurt (if you eat dairy) OR 100g silken tofu blended with berries
• 1 tbsp hemp seeds
• Cinnamon
• Calories: ~150-170 kcal, Protein: ~12-15g, Carbs: ~10-12g, Fat: ~5-7g

Lunch

• 100g legumes (different variety than breakfast)
• 4 egg whites OR 100g tempeh (rotate protein sources)
• 15g mixed nuts (almonds, walnuts, brazil nuts)
• 100g tomato
• 150g mixed vegetables (broccoli, bell peppers, zucchini)
• 60g brown rice OR 100g sweet potato OR 60g quinoa (rotate)
• 0.2L vegetable soup
• Coffee + 120ml almond milk
• Calories: ~500-550 kcal, Protein: ~28-30g, Carbs: ~60-65g, Fat: ~16-18g
• Changes: Increased vegetables, added rotation of grains, slightly larger portion

Afternoon Snack (New)

• 1 apple OR pear + 1 tbsp almond butter
• OR
• 2 rice cakes + ¼ avocado + hemp seeds
• Calories: ~180-200 kcal, Protein: ~4-5g, Carbs: ~20-25g, Fat: ~8-10g
• Purpose: Prevents afternoon energy dip, stabilizes blood sugar

Dinner

• 100g legumes (different variety than earlier meals)
• 4 egg whites OR 120g tofu OR 100g tempeh (rotate)
• 15g nuts or seeds
• 100g tomato
• 150g mixed vegetables (different than lunch selection)
• 50g brown rice OR quinoa OR 100g roasted root vegetables
• Herbal tea or decaf coffee
• Calories: ~450-500 kcal, Protein: ~25-28g, Carbs: ~50-55g, Fat: ~15-18g
• Changes: Increased vegetable variety, rotated protein sources

Pre-Bed

• 1 kiwi
• 10g pumpkin seeds
• 100g Greek yogurt (if you eat dairy) OR 100g cottage cheese OR ¼ cup edamame
• Chamomile or valerian root tea (new – supports sleep)
• Calories: ~150-180 kcal, Protein: ~10-12g, Carbs: ~15-18g, Fat: ~5-7g
• Changes: Added protein source, added sleep-supporting tea

Supplements

• Boots Vegan A-Z
• Omega-3
• 5g Creatine
• 400mg Magnesium glycinate (new – supports recovery and sleep)
• Vitamin D3 (especially during winter months)

WEEKDAY TOTALS

• Calories: ~2,280-2,500 kcal
• Protein: ~135-148g
• Carbs: ~265-305g
• Fat: ~72-85g

WEEKEND MEAL PLAN

Breakfast

• 100g legumes (rotate varieties)
• 150g firm tofu (scrambled with turmeric and nutritional yeast)
• ¼ avocado
• 60g mixed greens
• 75g cucumber
• 100g tomato
• 40g oats + date syrup + 30g mixed berries
• Coffee + almond milk + spice mix
• Calories: ~520-550 kcal, Protein: ~26-28g, Carbs: ~55-60g, Fat: ~15-18g
• Changes: Added berries, increased portion slightly

Morning Snack

• 200g liquid egg whites (scrambled) OR 150g Greek yogurt with cinnamon
• 1 slice whole grain toast with ½ tbsp honey
• Coffee + 140ml almond milk
• Calories: ~220-250 kcal, Protein: ~18-20g, Carbs: ~20-25g, Fat: ~4-6g
• Changes: Added whole grain toast for sustained energy

Lunch

• 100g legumes (different variety than breakfast)
• 150g tofu or tempeh (marinated and baked)
• 15g mixed nuts
• 100g tomato
• 150g mixed vegetables (broccoli, cauliflower, carrots)
• 60g brown rice OR quinoa OR farro (rotate grains)
• 0.2L vegetable soup
• Coffee + 120ml almond milk
• Calories: ~520-570 kcal, Protein: ~26-30g, Carbs: ~60-65g, Fat: ~18-20g
• Changes: Increased vegetables and grain portion

Afternoon Snack (New)

• 1 piece fruit + 15g dark chocolate (70%+)
• OR
• Celery sticks + 2 tbsp hummus
• Calories: ~150-180 kcal, Protein: ~3-5g, Carbs: ~20-25g, Fat: ~7-9g

Dinner

• 100g legumes (different variety)
• 150g tofu OR tempeh (prepared differently than lunch)
• 15g nuts
• 100g tomato
• 150g roasted vegetables (Brussels sprouts, sweet potato, red onion)
• 50g brown rice OR quinoa
• Herbal tea or decaf coffee
• Calories: ~500-550 kcal, Protein: ~25-28g, Carbs: ~55-60g, Fat: ~18-20g
• Changes: Added more variety to vegetables

Pre-Bed

• 1 kiwi
• 10g pumpkin seeds
• 100g Greek yogurt OR cottage cheese OR ¼ cup edamame
• Chamomile or valerian root tea
• Calories: ~150-180 kcal, Protein: ~10-12g, Carbs: ~15-18g, Fat: ~5-7g
• Changes: Added protein source, added sleep-supporting tea

Supplements

• Same as weekdays

WEEKEND TOTALS

• Calories: ~2,060-2,280 kcal
• Protein: ~108-123g
• Carbs: ~225-253g
• Fat: ~67-80g