
Low Carb Vegan Meal Plan Day 1.
Meal 1: 5.30am.
Mood: Sluggish. (unusual yet true!)
Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/2 green apple, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.
Black coffee with almond milk and Natvia.
Snack: 11am.
Mood: Pumped. About to train.
100 grams of roasted unsalted cashews + a scoop of vegan protein powder with water.
Large long black.
Meal 2: 3.00pm.
Mood: Starving / over hungry.
HUGE salad: Spinach, rocket, spring onion, red onion, red capsicum, tomato, asparagus, carrot, beetroot, basil + 1/4 of an avocado. Also cooked veg: a cup of broccoli, 1/2 a brown onion, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.
Snack: 4.00pm.
Mood: Lethargic / over full.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 3: 7.00pm.
Mood: Slowly coming alive again!
Vegan Curry with Zoodles: eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, himalayan salt. Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.
Served over 1/2 a zucchini spiralized.
I also had 1/2 a bunch of kale made into crisps with a pinch of salt, a teaspoon of coconut oil and a heaped tablespoon of nutritional yeast.
Snack: 8.30pm.
Mood: Alive again!
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Learnings: If it’s not at home you can’t eat it!
Implementations: Luckily the rest of those cashews and my jar of tahini was at work so I couldn’t attack it with a fork! For more on ensuring your home is a trigger free zone, How To Use Cheat Meals and Thrive Regardless Of The Temptation Zone.
Training (time + type): Weights (back + chest + core) 45 minutes.
Also walk to and from work (20 minutes each way)
Low Carb Vegan Meal Plan Day 2.
Meal 1: 4.30am.
Mood: Fresh and focused.
Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/4 mango, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.
Black coffee with almond milk and Natvia. (2)
Snack: 7am.
Mood: Productive.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
40 grams of roasted unsalted cashews + a scoop of vegan protein powder with water.
Large long black.
Meal 2: 12.00pm.
Mood: Focused.
HUGE salad: Spinach, rocket, spring onion, red onion, red + yellow capsicum, tomato, carrot, beetroot, basil + 1/4 of an avocado. Also cooked veg: a cup of broccoli, a brown onion, eggplant, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.
Snack: 2pm.
Mood: Focused.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 3: 6.00pm.
Mood: Grateful.
Vegan Curry with Cauli-rice: eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, salt.
Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.
Served over a cup of cauli-rice.
I also had 1/2 a bunch of kale made into crisps with a pinch of salt, a teaspoon of coconut oil and a heaped tablespoon of nutritional yeast.
ALCOHOL: 2 glasses Shiraz.
Learnings: More regular meals work best for me. If I get over hungry I’ll demolish my food so quickly I don’t even appreciate it.
Implementations: Plan and prepare meals on mass for those occasions when you get home over hungry and low on discipline. For more on meals on mass, Turn 3 Mass Cook-ups into 9 Different Meals.
Training (time + type): Weights (quads + gluts + hammies) 75 minutes.
Also walk to and from gym (20 minutes each way)
Low Carb Vegan Meal Plan Day 3.
Meal 1: 4.30am.
Mood: Determined.
Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/2 green apple, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.
Black coffee with almond milk and Natvia.
Snack: 8.30am.
Mood: Tired.
60 grams of roasted unsalted cashews + a scoop of vegan protein powder with water.
Large long black.
Meal 2: 1.00pm.
Mood: Impatient.
HUGE salad: Spinach, rocket, spring onion, red onion, red + yellow capsicum, tomato, carrot, beetroot, coriander + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, eggplant, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.
Snack: 2pm.
Mood: Procrastinating.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 3: 6.00pm.
Mood: Optimistic.
Vegan Curry with Zoodles: eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, salt.
Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.
Served over a zucchini spiralized with a heaped tablespoon of nutritional yeast.
1 tablespoon of tahini.
ALCOHOL: 2 glasses Shiraz.
Snack: 11.30pm.
Mood: Exhausted, after networking night out.
Scoop of vegan protein powder with hot water.
Learnings: High protein/low carb meals out at non vegan/vego restaurants can be challenging. It’s best to plan ahead.
Implementations: For ideas, 101 Ways To Cut Carbs When Eating Out.
Training (time + type): HIIT (treadmill incline sprints) 6 minutes.
Also walk to and from work (20 minutes each way)
Low Carb Vegan Meal Plan Day 4.
Meal 1: 4.45am.
Mood: Very slow.
Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/4 mango, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.
Black coffee with almond milk and Natvia. (3)
Snack: 8.30am.
Mood: Sleep deprived. Low tolerance / low discipline.
50 grams of roasted unsalted cashews + a scoop of vegan protein powder with water.
Large long black.
Meal 2: 12.00pm.
Mood: Ready to demolish anything in sight.
HUGE salad: Spinach, rocket, spring onion, red onion, red capsicum, tomato, carrot, beetroot, coriander + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, eggplant, 1/2 a zucchini, 100gm mushies with 2 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.
Snack: 3pm.
Mood: Lost all focus.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 3: 7.00pm.
Mood: Frustrated.
Vegan Curry with Cauli-rice: eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, salt.
Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.
Served over a cup of cauli-rice.
1/2 a bunch of kale made into crisps with a pinch of salt, a teaspoon of coconut oil and a heaped tablespoon of nutritional yeast.
Snack: 8pm.
Mood: Ready for bed.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Learnings: Systems and Keystones Habits will keep you on track even on your low sleep and low discipline days.
Implementations: Check out, My 5 Keystone Habits.
Training (time + type): Weights (shoulders + triceps + core) 45 minutes.
Also walk to and from work (20 minutes each way)
Low Carb Vegan Meal Plan Day 5.
Meal 1: 4.30am.
Mood: Fresh and focused.
Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/2 green apple, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.
Black coffee with almond milk and Natvia.
Snack: 6am.
Mood: Energised.
75 grams of roasted unsalted cashews + a scoop of vegan protein powder with water.
Large long black.
Meal 2: 2.00pm.
Mood: Focused.
HUGE salad: Spinach, rocket, spring onion, red onion, red capsicum, tomato, carrot, beetroot, coriander + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, eggplant, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.
Snack: 3pm.
Mood: Grateful.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 3: 6.00pm.
Mood: Relaxed.
Roast Veg with Brussel Chips: sweet potato, fennel, eggplant, onion, zucchini, cauliflower, capsicum, dried herbs, salt, coconut oil.
Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1 teaspoon of Dulse flakes.
Served with 250 grams of brussels made into chips with a pinch of salt, 1/2 teaspoon of coconut oil and chilli.
Snack: 7pm.
Mood: Satisfied.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
ALCOHOL: 2 Vodka mineral fresh lime.
Learnings: n.a.
Implementations: n.a.
Training (time + type): Weights (back + chest + core) 60 minutes.
Also walk to and from work (20 minutes each way)
Low Carb Vegan Meal Plan Day 6.
Meal 1: 5.30am.
Mood: Anticipation.
Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/4 mango, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.
Black coffee with almond milk and Natvia. (2)
Snack: 6.15am.
Mood: Focused.
75 grams of roasted unsalted cashews + Large long black.
Snack: 11.30am.
Mood: Happy.
2 Capeseed Rolls.
Meal 2: 3.00pm.
Mood: Happy.
HUGE salad: Spinach, rocket, spring onion, red onion, red capsicum, tomato, carrot, beetroot, coriander + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.
Snack: 4pm.
Mood: Accomplished.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 3: 8.00pm.
Mood: Chilled.
Veggie Burger (quinoa, brown rice, sun-dried tomato, & olive) with Portobello Caps (requested instead of bread), Vegan coleslaw, Kumera Chips. (out @Dandylionbondi)
ALCOHOL: 4 glasses Shiraz.
Learnings: If you ask politely you can make great adjustments to most menu’s. You don’t get if you don’t ask!
Implementations: If you’re not sure of the best #plantstrong adjustments for a fit, healthy body to request when eating out check out, 5 Common Mistakes Vegetarians Make For Fat Loss.
Training (time + type): Weights (quads + gluts + hammies) 60 minutes.
Also walk to and from work (20 minutes each way)
Low Carb Vegan Meal Plan Day 7.
Meal 1: 9.30am.
Mood: Relaxed yet starving!
Vegan Green Goodness Bowl: chickpea, flax + sesame seed fritters, avocado, pepitas, vegannaise, kale crumb, leafy greens, quinoa soy sourdough toast. (out @Speedoscafe – note: my boyfriends vegan pancakes are the star of this picture! I alternate between choosing the goodness bowl and the pancakes)
Large long black with dash of hot almond milk. (2)
Snack: 1pm.
Mood: Grateful.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 2: 3.00pm.
Mood: Chilled.
HUGE salad: Spinach, rocket, asparagus, red onion, red capsicum, tomato, carrot + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.
Snack: 4pm.
Mood: Organised.
1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.
Meal 3: 8.00pm.
Mood: Ready for Sunday “Cheers!”
Vegan Curry with Zoodles: eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, himalayan salt. Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.
Served over 1/2 a zucchini spiralized.
I also had 1/2 a bunch of kale made into crisps with a pinch of salt, a teaspoon of coconut oil and a heaped tablespoon of nutritional yeast.
ALCOHOL: 4 glasses Shiraz + 2 Vodka mineral fresh lime.
Snack: 9pm.
Mood: Tipsy – time to get fresh for tomorrow!
250 hot almond milk.
Learnings: Your Ideal Fat Burning Day Starts The Night Before.
Implementations: Check out, Your Ideal Fat Burning Day Starts The Night Before.
Training (time + type): Walk along the beaches 90 minutes.
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