This is my most recent meal plan. I swapped the Greek yogurt, which I didn’t digest well, for 200g liquid egg whites post-workout and I dropped it from my pre-bed snack.

I will probably add 20-40g of extra protein on Saturday and Sunday to get my weekend protein intake closer to my weekday one.

I am also considering adding 50g kale daily, to further lower my LDL.

Also I might add 100ml almond milk daily to make up for the calcium lost from dropping the Greek yogurt.

Monday-Friday

Breakfast

• 100g legumes (150g if lentils), 1 egg + 3 whites, 1/4 avocado, 50g spinach, 75g cucumber, 100g tomato, 30g oats + date syrup, coffee + 120ml almond milk
• Calories: ~430-470 kcal, Protein: ~25-27g, Carbs: ~45-50g, Fat: ~12-14g

Post-Workout

• 200g liquid egg whites, 1 banana, 7g pumpkin seeds, coffee + 80ml almond milk, pinch of salt (with water)
• Calories: ~250-260 kcal, Protein: ~24-25g, Carbs: ~30-32g, Fat: ~3-4g

Lunch

• 100g legumes (150g if lentils), 1 egg + 3 whites, 10g mixed nuts, 100g tomato, 100g veggies + 0.2L soup, 50g brown rice, coffee + 120ml almond milk
• Calories: ~450-500 kcal, Protein: ~25-27g, Carbs: ~50-55g, Fat: ~15-17g

Dinner

• 100g legumes (150g if lentils), 1 egg + 3 whites, 10g nuts, 100g tomato, 100g veggies + 0.2L soup, 50g brown rice, decaf coffee
• Calories: ~430-480 kcal, Protein: ~25-27g, Carbs: ~50-55g, Fat: ~15-17g

Pre-Bed

• 1 kiwi + 7g pumpkin seeds

Supplement

• Boots Vegan A-Z + Omega-3, 5g Creatine

Totals

Saturday-Sunday**

Breakfast

• 100g legumes (150g if lentils), 150g tofu, 1/4 avocado, 50g spinach, 75g cucumber, 100g tomato, 30g oats + date syrup, coffee + 120ml almond milk
• Calories: ~450-490 kcal, Protein: ~23-25g, Carbs: ~45-50g, Fat: ~12-14g

Lunch

• 100g legumes (150g if lentils), 150g tofu, 10g mixed nuts, 100g tomato, 100g veggies + 0.2L soup, 50g brown rice, coffee + 120ml almond milk
• Calories: ~470-520 kcal, Protein: ~23-25g, Carbs: ~50-55g, Fat: ~15-17g

Dinner

• 100g legumes (150g if lentils), 150g tofu, 10g nuts, 100g tomato, 100g veggies + 0.2L soup, 50g brown rice, decaf coffee
• Calories: ~450-500 kcal, Protein: ~23-25g, Carbs: ~50-55g, Fat: ~15-17g

Pre-Bed

• 1 kiwi + 7g pumpkin seeds
• Calories: ~80-100 kcal, Protein: ~3-4g, Carbs: ~10-11g, Fat: ~3-4g

Supplement

• Boots Vegan A-Z + Omega-3, 5g Creatine

Totals

**This is just a blueprint for my Monday-Friday meals. It’s common that I often have pizza on a Friday night

**This is just a blueprint for my Saturday-Sunday meals. It’s common that I have at least one meal out on Saturday or Sunday