M A LE

M E AL PL A N

VEGAN

R E SULT S, N OT PR O MIS E S.
MALE VEGAN MEAL PLAN
INTRODUCTION

INTRODUCTION

We have created a series of meal

plans to accompany your Live UP Online
Coaching Nutrition Plan. Your nutrition targets
are set based on your bodyweight, so everyone's will
be slightly different.

The following meal plans are for an example client who

weighs 75kg, so you will have to adjust the protein serving
sizes accordingly.

The meal plans are based on five meals per day to give you
some extra recipe ideas, but you can adjust the meal
frequency and serving sizes to match your personal
preferences. Check out the online forum for more food prep
inspiration, where we'll be regularly sharing new recipes.

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MALE VEGAN MEAL PLAN
MEAL OPTIONS

MEAL OPTION 1
Scrambled tofu, flaxseeds, pan fried mushrooms
MEAL and a wedge of lemon
1 Using: 260g tofu, 25g flaxseed, 100g spinach and 100g
mushrooms

MEAL Soy and garlic tempeh salad

2 Using: 260g tempeh, 10g olive oil, 50g steamed green beans
and 50g mixed leaf salad

MEAL Pea protein shake with almond butter

3 Using: 50g pea protein and 10g almond butter

MEAL Soy yogurt with berries

4 Using: 400g soy yogurt and 50g mixed berries

MEAL Teriyaki tofu stir fry

5 Using: 260g tofu, 50g sugarsnap peas, 50g babycorn,
50g green beans, 1/2 tsp soy sauce

PROTEIN FAT CARBS

MACRO TARGETS: 170g Add 30g Veg Only

Once you have completed your bootcamp 80g uncooked quinoa

phase, add 25g of carbohydrates with your 60g uncooked basmati rice
final meal on training days: 250g uncooked sweet potato

Higher Protein Carb Additions include: Chickpeas: 180g or Black beans: 75g
*In addition to the above meals, don’t forget to include one serving of fruit and drink two to three litres of
calorie free liquids per day. There is no set serving size for vegetables and you should aim to fill half your plate
with a variety of fibrous vegetables. However, a rough guideline is between 100-200g per meal.
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MALE VEGAN MEAL PLAN
MEAL OPTIONS

MEAL OPTION 2
Tofu scramble with tomato, basil and chives,
MEAL avocado, spinach and garlic mushrooms
1 Using: 260g tofu, 65g avocado, 1/2 tomato, 100g spinach,
50g mushrooms

MEAL Garlic and herb tofu salad, with green veg

2 Using: 260g tofu, marinated in 10g olive oil, garlic and italian
herbs with 50g rocket, 50g spinach, 50g green beans

MEAL Tempeh and soya bean stir fry with sesame oil

3 Using: 260g tempeh, 50g soya beans, 10g sesame oil, 50g
shredded kale, 50g mange tout

MEAL Soy yogurt and pea protein bowl

4 Using: 150g soy yogurt, 30g pea protein, 50g mixed berries

MEAL Tofu and black bean meatballs with courgette spaghetti

5 Using: 260g tofu, 50g black beans, 50g courgete (spiralised),
50g spinach

PROTEIN FAT CARBS

MACRO TARGETS: 170g Add 30g Veg Only

Once you have completed your bootcamp 80g uncooked quinoa

phase, add 25g of carbohydrates with your 60g uncooked basmati rice
final meal on training days: 250g uncooked sweet potato

Higher Protein Carb Additions include: Chickpeas: 180g or Black beans: 75g
*In addition to the above meals, don’t forget to include one serving of fruit and drink two to three litres of
calorie free liquids per day. There is no set serving size for vegetables and you should aim to fill half your plate
with a variety of fibrous vegetables. However, a rough guideline is between 100-200g per meal.
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