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A few vegan ideas!

idees vegetaliennes

Whatever the reasons, that is, personal taste, health, or saving the animals and the environment, veganism is becoming more and more popular. But if you are vegan, do you eat enough protein? Do you suffer from anemia? Do you meet your B12 vitamin requirements? Being a full-time vegetarian/vegan puts you at risk of suffering from iron and B12 vitamin deficiency, two nutrients found in meats, but compared to vegetarians, vegans (who eat no dairy products, no eggs, and no fish) are even more at risk of suffering from nutrients deficiencies.

To avoid deficiencies, I prepared a 3-day vegan menu that is adapted to various energetic needs, and which will provide you with all the proteins, vitamins, and minerals you need. For the 1600 and 2000 calories, plans, you only have to integrate the suggested add-ons to the 1200 calories plan. In addition, all meals and snacks are strategically created in function of a morning, midday, or evening training plan. 

Day 1

Meal

1200 calories

1600 calories

2000 calories

Breakfast -1 cup « Nutrios » cereals, 1 cup enriched soy beverage, ¾ cup strawberries, 2 tablespoons walnuts Add 1 tablespoon flax seeds Add 1 tablespoon flax seeds, 1 slice whole-wheat bread, 15 ml almond butter
A.M. Snack 1 small banana Add 1 Belsoy-type soy pudding Add 1 Belsoy-type soy pudding
Dinner Moroccan stew with chickpeas, squash, and raisins Add 2 figs or dates cookies
P.M. Snack 1 granola bar, such  as Preventia or Kashi Add 200 ml 100 % pure fruit juice pre-workout Add 200 ml 100 % pure fruit juice pre-workout
Workout
200 ml chocolate soy beverage
Supper Sautéed tofu½ cup cooked brown rice,  120 g extra-firm tofu, spinach and jalapeno, 5 ml spiced oil, 1 cup diced coloured sweet peppers Add ½ cup cooked rice
Evening snack ¾ cup fruit salad Add 1 tablespoon sunflower seeds Add 1 tablespoon sunflower seeds

Day 2

1-day total

Meal

1200 calories

1600 calories

2000 calories

Breakfast ¾ cup cooked porridge, ½ cup enriched soy beverage, ¼ cup dried apricots Add 1 slice whole-wheat bread and 1 tablespoon jam Add 1 slice whole-wheat bread and 1 tablespoon jam

Workout

200 ml chocolate soy beverage Add 1 banana Add 1 banana
A.M. Snack ¾ cup blackberries
Dinner 1 cup cooked pasta, 1 cup spinach, ½ cup julienned carrots, ½ cup grilled tempeh Add 1 container (100 g) silky tofu dessert Add 1 Belsoy-type soy pudding
P.M. Snack ¾ cup cantaloupe Add 30 g crackers (15 Kashi type crackers or 3 Ryvita)
Supper ½ cup cooked quinoa, ¾ cup edamame beans, ½ cup steamed broccoli, ½ cup zucchini, 5 ml lemon juice and white balsamic vinegar Add 1 bag Preventia type cookies
Evening snack ½ cup unsweetened soy beverage,  1 clementine Replace with 1 cup pineapple-mango soy beverage and 2 clementines

Day 3

Meal

1200 calories

1600 calories

2000 calories

Breakfast 2 sugar-free, fat-free bread slices, 5 ml non-hydrogenated margarine, ½ banana, 1 cup enriched soy beverage Add ½ cup square oats cereal and 1 cup 100 % pure fruit juice
A.M. Snack 200 ml enriched soy beverage Add ¼ cup roasted soy beans Add ¼ cup roasted soy beans
Dinner 1 orange

Workout

1 whole-wheat, 120 g seitan, 5ml vegenaise (vegan mayonnaise) onion powder, cajun spice mix, cayenne pepper,  ½ cup julienned cucumber, ½ cup alfalfa Add 3 Vital cranberry cookies
P.M. Snack 10 baby carrots, 1 celery stalk, 1 tablespoon hummus Add 30 g crackers (15 Kashi type crackers or 3 Ryvita) Add 30 g crackers (15 Kashi type crackers or 3 Ryvita)
Supper Vegetarian Wok & Peanut Sauce Add 1 Belsoy-type soy pudding Add 1 Belsoy-type soy pudding
Evening snack ¾ cup watermelon ¾ cup watermelon

If you are vegetarian, you can substitute the soy beverage for milk, soy pudding for ¾ cup of 0 to 2 % M.F. yogurt, ½ cup of Greek yogurt, or 45 g of 15 % M.F. cheese.  If you eat eggs, you can integrate 2 eggs as a replacement for ¼ cup of nuts or 120 g of extra-firm tofu, seitan, or tempeh.

Voilà!  And you, what are your favourite vegan recipes?

By Caroline Proulx, Dt.P

Author
Caroline Proulx

Holder of a bachelor’s degree in nutrition from McGill University, and member of the Ordre Professionnel des Diététistes du Québec, Caroline has been working as a nutritionist for Nautilus Plus since January 2013. A seasoned marathon runner with a passion for cooking, she also animates conferences and motivation groups about nutrition! “As I have not always been a keen athlete, I am very proud of having completed a marathon, and also of preparing the next ones! For me, nutrition is not only the key to optimal performance, but also a medicine in itself. Therefore, my objective is to encourage people to change their habits if they need to and motivate them to never give up, but first and foremost, make them realize that eating healthy is a pleasure that we are lucky to enjoy three times a day!”


A few vegan ideas! is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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