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- Feb 11, 2019
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I'm a vegan aiming for 4000 calories and 200g of protein. I've tried all kinds of variations, but honestly, life gets so much easier if you eat some processed foods - tofu, plant-based patties, and protein powder. I don't get why it's not the first recommendation when it comes to protein, get a good vegan protein powder (needs multiple protein sources for a full amino-acid profile). Aim for 30-40g of protein per meal and drink 1-2 protein shakes a day. If you're struggling to get enough calories in (ChatGPT seems to have suggested 80% veggies and fruits), turn your protein shake into a smoothie - grounded oats, peanut butter, and bananas.Hey guys, I'm looking at switching over to a plan-based diet (probably vegetarian) and I'm putting together a meal plan. I asked GPT for help, but wanted to get some input on what you all eat on a daily basis.
I'm trying to meet the following criteria:
I also want to get at least 45g of fiber, but this isn't even really something I need to track if eating plant-based. The fiber is actually an issue for me, because too much wreaks havoc on my stomach. With 3000 calories a day, I'll me getting a ton of fiber. Do any of you have an issue with this too?
- 3000 calories
- 200g protein/day
- 35g or less of saturated fat/day
- 25 or less added sugar/day
- Minimally processed foods
Anyway, this is the meal plan that GPT gave me based on my criteria. Apparently this has 92g of fiber
There are some other foods I would eat too like Kimchi and popcorn. Also not really a fan of eating the bread for breakfast. Any thoughts?
Breakfast: Protein-Packed Avocado Toast with Poached Eggs
- 2 slices of whole-grain bread
- 1 medium avocado, mashed
- 3 poached eggs
- 1 cup of spinach (sautéed with a touch of olive oil)
- 1 medium orange
Snack 1: High-Protein Greek Yogurt Parfait
- 1.5 cups of Greek yogurt
- 1/2 cup of mixed berries (strawberries, blueberries, raspberries)
- 1.5 tablespoons of chia seeds
- 1.5 tablespoons of chopped nuts (almonds or walnuts)
Lunch: Protein-Packed Quinoa Salad with Chickpeas and Veggies
- 1.5 cups cooked quinoa
- 3/4 cup chickpeas (canned, rinsed and drained)
- 1.5 cups cherry tomatoes, halved
- 1 cucumber, diced
- 1/3 cup feta cheese, crumbled
- Olive oil and lemon dressing
- 1 medium apple
Snack 2: Protein-Packed Hummus and Vegetable Sticks
- 3 tablespoons of hummus
- 1.5 cups mixed vegetable sticks (carrots, cucumber, bell peppers)
Dinner: High-Protein Lentil and Vegetable Stir-Fry
- 1.5 cups cooked lentils
- Mixed vegetables (broccoli, bell peppers, snap peas) stir-fried with tofu or tempeh
- 1.5 cups cooked brown rice
- 1.5 tablespoons sesame oil for stir-frying
- Side of steamed kale or spinach
- 1 medium pear
Snack 3: Protein-Packed Smoothie Bowl
- 1.5 cups frozen mixed berries
- 1.5 bananas
- 1.5 cups spinach
- 1.5 cups almond milk
- Toppings: 1.5 tablespoons chia seeds, 1.5 tablespoons shredded coconut, a handful of sliced almonds
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