What does a vegan eat in a day?

We are almost halfway through the 21-day challenge, and I can already tell you that besides the full kilogram I've already dropped, I'm receiving countless requests for recipes.

So if you're following me on Stories, you can see that I upload everything I eat in a day.

It really helps me stay within the framework of my menu and avoid mindless snacking out of nowhere.

I highly recommend you do it too—and of course, tag me :)

The reason I'm doing this is that this crazy period caused me to stop training the way I’m used to,

And more importantly, it made me change the nutritional habits I had faithfully stuck to until now.

I felt I needed a framework. Since reality is very dynamic right now, I decided to create such a framework for myself. And I invite everyone to join me.

So, what does a vegan eat in a day?

In a period like this, which is actually a cutting phase, I am in a caloric deficit (expending more energy than I take in),

And I maintain a relatively high protein intake to preserve muscle mass.

In addition, I try as much as possible to stimulate the muscles through home workouts (it's amazing how creative you can get with a resistance band).

My protein sources these days are:

Tofu, seitan, protein powder, a high-protein soy yogurt (a genuine recommendation, they didn't pay me),

A variety of legumes like chickpeas, beans, and lentils, and legume flours such as lentil, soy, and chickpea flour.

I also get some protein from the whole grains I eat, such as whole-wheat bread, whole-wheat couscous, brown rice, etc.

I don't reduce my carbohydrate intake to zero and make sure to eat fruit and even indulge occasionally with ice cream, chocolate, or a slice of pizza.

The main thing is to maintain a caloric deficit.

My full menu is published here.

And I follow it strictly, along with daily sports activity to maintain muscle mass and for the importance of mental health. Because how much can one rot at home in front of Netflix?

If you have questions, comments, or just want to share something you've prepared, I'm available for you on social media.

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Breakfast

Protein bowl with fruit and oats

Serving size 1 portion

Calories 500 kcal

Ingredients

• 1 scoop Coffee or Soy flavored protein powder by Alfa
• 4-5 tbsp Oats
• 1/2 cup Unsweetened soy milk
• 1 Apple Or a fruit portion like banana, strawberries
• 1 tsp Peanut butter or almond butter or a small handful of nuts
• A little cinnamon

Instructions

1. In a deep bowl, mix the protein powder with the soy milk and stir until you get a uniform and thick mixture

2. Place the oats, fruit, and peanut butter on top and sprinkle a little cinnamon over it

3. Devour

Notes

Link to Alfa protein powder:

Code for 5% off + 5% off your next purchase = 10%

Code: Vegan

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Lunch

Buddha bowl with bulgur and tofu

Serving size 1 portion

Calories 350 kcal

Ingredients

• 8 tbsp Bulgur, soaked in boiling water 100g
• 150 g Tofu
• 1 tbsp Soy sauce
• 1 tsp Mustard
• 1 Crushed garlic
• 1 bunch Kale
• 1 tsp Black sesame seeds

Instructions

1. Cut the tofu into cubes

2. In a small bowl, mix the soy sauce, mustard, and garlic

3. Place the tofu in the sauce and marinate for about half an hour

4. Heat a pan and add the tofu and the kale

5. Cook for a few minutes until the kale wilts slightly and the sauce coats the kale

6. Serve in a bowl with the bulgur, tofu, kale, and a few sesame seeds on top

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Dinner

Chickpea omelet sandwich

Calories 500 kcal

Ingredients

• 1 tbsp Chickpea flour
• 1 tsp Turmeric
• 1 cup Water
• 1/2 Chopped onion
• 1 tsp Olive oil
• 2 slices Whole-wheat bread
• 1 tbsp Whole tahini

Instructions

1. In a bowl, mix the chickpea flour and turmeric

2. Add the cup of water and mix well

3. Heat a high-quality non-stick pan and sauté the onion in olive oil

4. Add the chickpea flour batter

5. Fry on low heat for about 10 minutes until the omelet separates from the sides

6. Spread the tahini on the bread slices and top with the chickpea omelet