6 weeks 2400 kcal/day
VeganPlant-BasedPerformance
About This Plan
A six-week 100% plant-based meal plan delivering approximately 2,400 calories and 140g+ protein daily on a 30P/45C/25F macro split, specifically designed for athletes and active lifters. Complete protein is achieved through strategic food combinations: black beans with brown rice, lentil pasta with nutritional yeast, and tofu scrambles with quinoa. A typical day starts with a high-protein smoothie (pea protein, frozen berries, spinach, flaxseed, oat milk), followed by a tempeh-and-avocado grain bowl for lunch and a chickpea curry with coconut milk over jasmine rice for dinner. Snacks include edamame, trail mix with pumpkin seeds and dark chocolate, and homemade energy balls (dates, oats, cashew butter). Key micronutrient gaps are addressed: vitamin B12 via fortified nutritional yeast and a daily supplement, iron through pairing spinach and legumes with vitamin-C-rich foods like bell peppers and citrus, and omega-3s via ground flaxseed and algae-based DHA capsules. Pre-workout meals emphasize fast-digesting carbs (banana with almond butter toast), while post-workout meals combine plant protein with starchy carbs for glycogen replenishment.
What You'll Get
- Complete 6 weeks meal plan
- Approximately 2400 kcal/day with macro breakdowns
- Full recipes with ingredients and prep instructions
- Weekly grocery lists
- Swap options for dietary restrictions
