002 Nutrition-plan.pdf

Vegan​ ​Nutrition​ ​Plan I​ ​carefully​ ​crafted​ ​this​ ​nutrition​ ​plan​ ​to​ ​make​ ​sure​ ​I​ ​was​ ​hitting​ ​all​ ​my​ ​macro​ ​and​ ​micro-nutrient​ ​needs.​ ​I​ ​followed​ ​it​ ​for several​ ​months​ ​until​ ​recently​ ​when​ ​I​ ​started​ ​experimenting​ ​with​ ​prolonged​ ​intermittent​ ​fasting. Key​ ​Points: ● I​ ​typically​ ​skip​ ​breakfast,​ ​so​ ​the​ ​meal​ ​you​ ​see​ ​under​ ​that​ ​category​ ​is​ ​when​ ​I​ ​am​ ​literally​ ​‘breaking​ ​my​ ​fast’,​ ​and​ ​is usually​ ​consumed​ ​in​ ​the​ ​afternoon.​ ​ ​It​ ​combines​ ​beans​ ​cooked​ ​with​ ​soya​ ​chunks​ ​(which​ ​take​ ​on​ ​a​ ​meat​ ​like texture),​ ​and​ ​wholemeal​ ​rice. ● I​ ​am​ ​often​ ​on​ ​the​ ​move​ ​and​ ​like​ ​to​ ​have​ ​healthy​ ​food​ ​accessible​ ​that​ ​won’t​ ​leak​ ​out​ ​of​ ​a​ ​plastic​ ​container,​ ​so​ ​the second​ ​staple​ ​part​ ​of​ ​the​ ​plan​ ​is​ ​a​ ​nut​ ​and​ ​berry​ ​mixture​ ​consisting​ ​of​ ​Almonds,​ ​Cashews,​ ​Goji​ ​Berries​ ​and Mulberries.​ ​It’s​ ​very​ ​filling,​ ​easy​ ​to​ ​make,​ ​and​ ​the​ ​Mulberries​ ​are​ ​nice​ ​and​ ​sweet​ ​which​ ​satisfies​ ​any​ ​sugar cravings​ ​I​ ​may​ ​have. ● I​ ​make​ ​a​ ​smoothie​ ​every​ ​evening​ ​containing​ ​the​ ​‘strawberry​ ​and​ ​banana​ ​mix’​ ​and​ ​sesame​ ​seeds​ ​in​ ​the​ ​snack section,​ ​with​ ​the​ ​banana​ ​in​ ​the​ ​lunch​ ​section​ ​(if​ ​I​ ​haven't​ ​already​ ​eaten​ ​it​ ​earlier​ ​on​ ​in​ ​the​ ​day). ● The​ ​olives​ ​are​ ​a​ ​nice​ ​healthy​ ​snack​ ​that​ ​don't​ ​require​ ​preparation. ● It’s​ ​a​ ​diet​ ​high​ ​in​ ​protein,​ ​healthy​ ​fats,​ ​fibre,​ ​and​ ​vitamins.​ ​It​ ​has​ ​enabled​ ​me​ ​to​ ​bulk​ ​effectively​ ​and​ ​feel​ ​very satisfied.​ ​ ​Something​ ​that​ ​took​ ​me​ ​a​ ​while​ ​to​ ​get​ ​right​ ​is​ ​knowing​ ​how​ ​to​ ​season​ ​the​ ​beans​ ​correctly.​ ​When​ ​you get​ ​it​ ​right...They’re​ ​a​ ​feast!​ ​See​ ​the​ ​videos​ ​later​ ​on​ ​in​ ​the​ ​course​ ​for​ ​how​ ​to​ ​cook​ ​beans​ ​correctly.

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