Example Vegan Menu

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

I'm attaching an example menu that, of course, is not personalized and is not suitable for everyone.

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

Breakfast: 5-7 tablespoons of 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 a few vegetables

Mid-morning snack: 6-8 almonds/nuts or a fruit with soy yogurt

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

Afternoon snack: A fruit or a small energy bar (up to 100 calories)

Before workout: 2 dates or half a banana

After workout: Protein shake is optional (not mandatory) and not necessarily right 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 a tablespoon of olive oil in every meal.

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