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1500 calorie a day food plan - meat eater / vegetarian / vegan options...

  • Writer: Vanessa Jakubowski
    Vanessa Jakubowski
  • Nov 6, 2020
  • 2 min read

So in light of the research I have posted over the last few days I thought I would do a sample food plan for meat eaters, vegetarians and vegans as a sample to show the differences.


1500 calories a day is a random number and is by no means the amount you SHOULD be eating - the amount you should be eating depends on many different factors, including your weight, your age, your height, your activity levels / lifestyle and your GOALS.


But just out of interest, here they are:


  1. MEAT EATER - roughly 1500 Cals / 142g protein / 113g carbohydrates / 45g fat (plus a few calories saved for the veggies with lunch and dinner not included in the calculation)

Breakfast: 50g oats / 100g blueberries / 24g protein powder / 200ml semi skimmed milk

Snack: 2 eggs / 1 slice wholemeal bread / 80g ham

Lunch: 150g lean protein / 30g rice (uncooked) / salad

Snack: 25g dark chocolate / apple

Dinner: 100g lean mince / fish / 30g rice / grilled vegetables


2. VEGETARIAN - roughly 1550 Cals / 100g protein / 140g carbohydrates / 64g fat


Breakfast: 30g oats / 100g blueberries / 24g soy protein powder / 200ml unsweetened almond milk

Snack: 1 Slice wholemeal bread / 25g peanut butter

Lunch: Vegetarian Lentil Tortilla Soup

Snack: 25g dark chocolate / Apple / protein shake with 1 scoop protein powder

Dinner: Spicy Almond Tofu (tofu seasoned with broccoli and almonds)


3. VEGAN - roughly 1500 cals / 92g protein / 150g carbohydrates / 52g fat

Breakfast: 30g oats / 100g blueberries / 24g soy protein powder / 200ml unsweetened almond milk

Snack: 1 Slice wholemeal bread / 25g peanut butter

Lunch: Quinoa salad

Snack: 20g Hemp seed protein shake with 1 scoop protein powder

Dinner: 200g Tofu with broccoli and spinach


 
 
 

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