breakfast
The Strength meal plan has been created with the average person’s energy needs in mind who has the goal of muscle maintenance and building muscle.
The average daily macronutrients of this meal plan are:
Protein: 170g
Carbs: 260g
Fat: 80g
Calories: 2440
Every person is different, which means your optimal macronutrients will be slightly different as well.
If you’d like to work out your unique macros, use the specialised Plant Forged Physique Vegan Macro Calculator. Then adjust the recipes accordingly to best fit your needs.
If you’re new to macros, read this blog by Plant Forged Physique to learn more about them and how to track them.
List of ingredients for Strength meal plan
Day 1
lunch
Singapore Noodle Stir-fry with Veggies & Tempeh
dinner
Teriyaki Tofu Power Bowl
snack
Homemade Hummus with Wholemeal Pita & Veggie Sticks
Day 2
breakfast
Tofu Scramble with Toast, Spinach & Roasted Tomato
lunch
High-Protein Vegan Burrito Bowl
dinner
Tempeh Curry with Broccoli
snack
Protein Banana Berry Peanut-butter Smoothie
Day 3
breakfast
Vegan Protein Pancake Stack with Berries
lunch
Tempeh, Kale, Quinoa Salad with Lemon Tahini
dinner
Vegan Stuffed Capsicums (Bell Peppers)
snack
Protein-rich Pecan Banana Pudding Smoothie
Day 4
breakfast
Vegan Breakfast Burritos
lunch
Tempeh Hummus Rainbow Sandwich
dinner
Chick’n-style Soup with Wholemeal Bread Roll
snack
Strawberry Banana Oat Crumble
Day 5
breakfast
Tropical Smoothie Bowl
lunch
Cold Soba Noodle Salad with Tofu
dinner
Vegan Spag Bol
snack
Crispy Roasted Chickpeas
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