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Sample Meal Plans

1800 cal | 225c | 45f | 125p

January 1
Saturday
Day 1
Breakfast
1x 2 oz Upton Natural's Bacon (1)
Carrot Cake Oatmeal (1)
Snack
0.5x 1 tbsp Peanut Butter (1)
1x 1 large (3-1/4\" dia) Apple (1)
Lunch
1x 1/2 cup Cooked Lentils (1)
Spinach and Pear Salad (1)
Post Workout
Thin Mint Protein Shake (1)
Dinner
Beyond Chick'n Broccoli Ziti (1)
Nutrition Facts
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
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Ingredient Quantity

1750 cal | 225c | 40f | 125p

January 1
Saturday
Day 1
Breakfast
2x 2 oz Upton Natural's Bacon (1)
Banana Oat Muffin (1)
Snack
2x 2 tbsp Hummus (1)
1x 1 cup sliced Cucumber (1)
2x 2 Tbsp Almonds (1)
Lunch
Sweet Potato Lentil Stew (1)
Post Workout
Chocolate Cherry Protein Shake (1)
Dinner
Barbecue Seitan Ribs (4)
Spicy Black Eyes Peas and Collards (2)
Nutrition Facts
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
Recipes without nutrition data:
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Ingredient Quantity

1750 cal | 225c | 40f | 125p

January 1
Saturday
Day 1
Breakfast
1x 1 cup sliced Strawberries (1)
Basic Protein Pancakes - Soy Free Gluten Free (1)
Snack
2x 1 tbsp Peanut Butter (1)
1x 1 large (3-1/4\" dia) Apple (1)
Lunch
Single Serving Caesar Salad with Tempeh Croutons (1)
1x 1 cup cubed Cooked Sweet Potato (1)
Post Workout
Thin Mint Protein Shake (1)
Dinner
Chicken Picatta (1)
2x 1 cup Broccoli (1)
1x 1/2 cup Cooked Brown Rice (1)
Nutrition Facts
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
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Ingredient Quantity

1520 cal | 170c | 40f | 120p

January 1
Saturday
Day 1
Breakfast
1x 2 Tbsp Walnuts (1)
1x 1/2 cup Blueberries (1)
Lazy Girl Protein Pancakes (1)
Snack
4x 1 cup Air Popped Popcorn (1)
Lunch
The Low Carb Seeker Wrap (1)
Post Workout
Birthday Cake Protein Shake (1)
Dinner
Cheezy Roasted Broccoli (1)
Smoky Maple Seitan Loaf (1)
Nutrition Facts
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
Recipes without nutrition data:
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Ingredient Quantity

1520 cal | 170c | 40f | 125p

January 1
Saturday
Day 1
Breakfast
1x 1 cup sliced Strawberries (1)
Basic Protein Pancakes - Soy Free Gluten Free (1)
Snack
4x 1 cup Air Popped Popcorn (1)
Lunch
Single Serving Caesar Salad with Tempeh Croutons (1)
Post Workout
1x 2 Tbsp Pumpkin Seeds (1)
Pumpkin Pie Protein Shake (1)
Dinner
Blackened Tofu (1)
1x 1/2 cup Cooked Brown Rice (1)
Garlic Kale with Mushrooms (1)
Nutrition Facts
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
Recipes without nutrition data:
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Ingredient Quantity

3000 cal | 425c | 70f | 170p

January 1
Saturday
Day 1
January 2
Sunday
Day 2
Breakfast
2x 1/2 cup Nature's Path Vanilla Almond Granola (1)
1x 1 large (8\" to 8-7/8\" long) Banana (1)
4x 1/2 cup Original Ripple Milk (1)
Snack #1
1x 1/2 cup Roasted Chickpeas (1)
Lunch
1x 1/4 cup Cooked Quinoa (1)
1x 1/2 cup Cooked Lentils (1)
1x 1 cup Steamed Vegetables (1)
1x 6 oz West Soy Cubed Seitan (1)
Snack #2
2x 1 slice Ezekiel Bread (1)
2x 1 tbsp Peanut Butter (1)
2x 1 tbsp Jam/Jelly (1)
Dinner
4x 1/2 cup cooked Cooked Pasta (1)
2x 1/2 cup pasta sauce (1)
1x 1 cup Cooked Spinach (1)
2x 1/4 cup TVP (1)
2x 1 tbsp Nutritional Yeast (1)
Night Cap
1x 1 bar Chocolate Chip Cookie Dough Larabar (1)
Nutrition Facts
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
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Ingredient Quantity

2500 cal | 345c | 70f | 160p

January 1
Saturday
Day 1
Breakfast
3x 1/4 cup Rolled Oats (1)
1x 1 large (8\" to 8-7/8\" long) Banana (1)
1x 1 scoop Elevate Chocolate Brownie Protein Powder (1)
1x 1 cup Vanilla Unsweetened Almond Milk (1)
Snack #1
1x 1/4 cup Dry Roasted Edamame (1)
1x 1 medium (approx 2-1/2 per lb) Pear (1)
1x 1 tbsp Peanut Butter (1)
Lunch
1x 1/2 cup Chickpeas (1)
3x 1/2 cup Green Beans (1)
2x 1 slice Ezekiel Bread (1)
1x 5 slices Tofurkey Deli Slices (5 slices) (1)
Snack #2
2x 1/2 cookie Munk Pack Double Dark Chocolate Protein Cookie (1)
1x 1 scoop Vega Sport Protein Powder (1)
Dinner
3x 1/2 cup Broccoli (1/2c) (1)
2x 1/2 cup cooked Cooked White Rice (1)
3x 1 oz Lightlife Tempeh (1)
2x 50 g avocado (1)
Night Cap
2x 1 cup Mixed Fruit Salad (1)
2x 1 tbsp Coconut Whipped Cream (1)
Nutrition Facts
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
Recipes without nutrition data:
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Ingredient Quantity
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