23
4
2250 CAL MEAL PLAN (REST DAY)
BREAKFAST
SNACK
LUNCH
DINNER
TOTAL
TOTAL
TOTAL
19
BANANA & BLUEBERRY QUINOA BREAKFAST BOWL
VEGAN CHOCOLATE TOFU MOUSSE
VEGGIE & HUMMUS SANDWICH
PEANUT BUTTER & CELERY
SPINACH TOMATO SALAD
SEA SALT EDAMAME
3 scoops of vegan protein blend
1 block of tofu
10 cups of spinach, 4 large scallions, 1 medium tomato
4 slices of wholewheat bread, 4 tbsp of hummus
6 oz of roasted red pepper,11/2 cup of sliced onions
1 cup of spinach
5 tbsp of Peanut butter and 4 celery stalks
dash of pepper dash of salt
200 grams of soya beans, 2 dash of salt
2 cups of baby carrots
3 tbsp of coco powder
1 tbsp of syrup of your choice
71 2
0.1
10 3.3
0
0.5
1.4
41.4
118
2.5
2
27.1
10
29
1/4 cup of Quinoa, 1/2 cup of almond milk,
1/2 teaspoon of cinnamon, 1/2 teaspoon of vanilla extract
1 medium banana, 6 strawberries, 1/2 cup of blueberries
2 tbsp of hemp seeds or nuts
30.4
3.2
65
283
36.9
52 0 013.4
393
381.8
388 35.9 29.1 18.6
123.1
0
294
86.1
18.6
0.6
0.9
56
16.3
1.1
103
0.1
1.1
29.5
77.5
6.9
854.2
11.5 23
0
22
20
0
26
2
56.4
765 98.6 54.2 23.2
9.7
1.6
0
14
0
503.2 6539.5 15.6
8.4 17.1
2.29.4
22 4
129 5.2169.533.6MEAL 1
MEAL 2
MEAL 3
MEAL 4
12
34
TOTAL
MEAL FOOD CALORIES
TOTALS 2251.4
2250
227.7
225
391.7
390
73.5
70TARGET
PROTIEN CARBS FAT
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