Plant-Based Diet Example

Plant-Based Diet Example: A Typical Day.

So for the example, let’s take a woman with a height of 172 cm, weight– 62 kg, aged 25. She exercises twice per week.
She needs to consume 2000 kcal daily.
Her goal is to keep herself in shape without losing any weight, which is why in this particular example her daily calorie intake should be 2000 calories (kcal).

She has 4 meals per day and 2 snacks in between meals.

Breakfast

50 g oatmeal
15 g raisins
10 g goji berries
10 g chia seeds

Brunch

1 mid-sized apple (about 200 g)
20 g walnuts

Lunch

Salad:
100 g cucumber
100 g paprika
100 g tomatoes
200 g kidney beans (boiled)
Addition– 3 rice or buckwheat crackers

Snack (for instance, after a workout)

200 g oat milk
20 g hemp protein
10 g maca powder
1 banana (about 100 g)
50 g frozen strawberries (or other kinds of berries)

Dinner

150 g steamed broccoli
150 g steamed squash (or zucchini)
100 g steamed carrot
150 g oven-baked/grilled beetroot slices
100 g boiled wild rice
70 g coconut milk sauce with various added spices

After dinner

2 tsp. cocoa powder
250 ml almond milk
2 rice crackers with chocolate cream – ½ banana, ½ tsp. cocoa powder, ½ tsp. maca powder, 10 ml almond milk
She is consuming the optimal amount of daily recommended vitamins and minerals, including iron, magnesium, zinc, etc.

Let’s see the total result:

Calories: 1950 kcal
Protein: 76 g
Carbohydrates: 338 g
Fat: 46 g

The protein, carbohydrates and fat make a total of 100% of the calories. According to the science of plant-based diet, the proportions of the daily diet should include about 80% carbohydrates, 10-13% protein, and 10% fat.
In this particular example, the woman’s daily intake consists of 73% carbohydrates, 16% protein and 11% good, plant-based fat.

Her menu consists of the following vitamins and minerals (represented proportionally):

Calcium – 94%
Iron – 155%
Omega 6 – 101%
Omega 3 – 397% (why would you take Omega-3 supplements?!)
Magnesium – 249%
Vitamin C – 508%
Zinc – 182%
Vitamin D – 93%
Lysine – 185%
Fiber – 289%
Irreplaceable amino-acids (BCAA) – no additional supplements needed!
Leucine – 193%
Isoleucine – 227%
Valine – 227%

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