Louisa is an active mom and passionate vegan cook who has a knack for creating fast and tasty meals that promote good health. She delights in sharing her efficient kitchen strategies with other busy parents who strive to provide their families with nutritious meals without dedicating countless hours to cooking.
Hey there! I'm Sophie, and I'm here to help you with your vegan meal planning needs. If you're looking for a sample 3500 calorie vegan meal plan, you've come to the right place! Whether you're an athlete, bodybuilder, or simply looking to gain weight on a vegan diet, I've got you covered.
Breakfast:
For a hearty and calorie-dense breakfast, start your day with a delicious tofu scramble. Sautee some diced onions, bell peppers, and mushrooms in a pan with a little olive oil. Crumble in some firm tofu and season with turmeric, nutritional yeast, and salt. Serve it up with a side of whole grain toast and avocado for some healthy fats.
Snack:
To keep your energy levels up throughout the day, enjoy a handful of mixed nuts and dried fruits. This snack is packed with healthy fats, protein, and fiber to keep you satisfied until your next meal.
Lunch:
For lunch, whip up a big bowl of quinoa salad. Cook some quinoa according to package instructions and let it cool. Toss it with your favorite veggies like cherry tomatoes, cucumber, and bell peppers. Add in some chickpeas or black beans for extra protein. Dress it with a simple vinaigrette made from olive oil, lemon juice, and Dijon mustard.
Pre-workout snack:
Before hitting the gym, fuel up with a protein-packed smoothie. Blend together a ripe banana, a handful of spinach, a scoop of vegan protein powder, almond milk, and a tablespoon of almond butter. This smoothie will give you the energy you need to power through your workout.
Dinner:
For dinner, enjoy a hearty bowl of lentil curry. Sautee some diced onions, garlic, and ginger in a pot with a little coconut oil. Add in your favorite curry spices like cumin, coriander, and turmeric. Stir in some cooked lentils and coconut milk. Let it simmer until the flavors meld together. Serve it over a bed of brown rice or quinoa for a complete meal.
Post-workout snack:
After your workout, refuel with a protein-packed snack. Spread some almond butter on whole grain bread and top it with sliced bananas. This simple snack is packed with protein, healthy fats, and carbohydrates to help your muscles recover.
Bedtime snack:
Before hitting the hay, enjoy a bowl of vegan overnight oats. Mix together rolled oats, chia seeds, almond milk, and a touch of maple syrup. Let it sit in the fridge overnight. In the morning, top it with your favorite fruits and nuts for a delicious and filling snack.
Remember, this is just a sample meal plan. Feel free to customize it to fit your taste preferences and dietary needs. And don't forget to consult with a registered dietitian or nutritionist to ensure you're meeting all your nutritional requirements.
Happy eating and enjoy your vegan journey!
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