Sample Vegan Menu

Many people ask what a vegan menu looks like, what they can eat daily to get lean or build muscle mass (or both).

I'm including a sample menu, which is, of course, not personalized and not suitable for everyone.

But it can provide some clarity and show that it's possible to eat a protein-rich diet solely from plants.

Breakfast: 5-7 tablespoons oatmeal with a cup of soy/almond milk/water, a small fruit (banana, date/apple), and a teaspoon of chia or flax seeds

Or 2 slices of whole spelt bread with a tablespoon of raw tahini, diluted with water, and some vegetables

10 AM Snack: 6-8 almonds/nuts or a fruit with soy yogurt

Lunch: 100-150 grams tofu or one cup chickpeas or one cup lentils combined with one cup of whole-wheat pasta or whole couscous or bulgur or 2 slices of whole spelt bread, and a large vegetable salad with a tablespoon of olive oil

4 PM Snack: A fruit or a small energy bar up to 100 calories

Pre-workout: 2 dates or half a banana

Post-workout: A protein shake if desired, not mandatory, and not mandatory immediately after the workout

Dinner: Chickpea omelet with 2-3 slices of whole spelt bread or muesli with soy yogurt, 3-4 tablespoons of oatmeal and a fruit portion, or a rich salad with a cup of grain combined with a legume (e.g., green peas with whole couscous). It is recommended to include a large vegetable salad with a tablespoon of tahini or olive oil with every meal.

Night snack: Soy yogurt/a cup of almond milk with a chocolate cube / a small energy bar