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1. 1 cup Steal Cut Oatmeal with 1 Fuji apple, cinnamon, raw sugar, almond milk (take with fruit on the side and vitamins (multivitamen, zinc, vitamin D, Omega 3 seaweed) - 780 cals & 16g protein
2. Peanut Butter and Banana sandwich on Ezekiel bread - 500 cals & 15g protein
3. Protein shake: almond milk, 2 bananas, 4 tbsps peanut butter, coco powder, 1 scoop protein powder - 700 cals and 32g protein
4. Brown Rice/pasta, brocolli/green beans/other greens, beans/seitan, potatoes/sweet potatos, avocado, tomatoes, peppers, onions etc
5. Plant based trail mix with nuts, seeds, dried fruit - 1000 cals, 35g protein
6. Fruit and nut bowl smoothie dessert bowl with coconut and dark chocolate and chia seeds
Things to add to the diet:
- leafy greens (spinach, kale, etc.)
- berries (blueberries, strawberries, pomogranite seeds)
- Other fruits like lemon, pomogranite, melons, etc.
- Chia seeds for omega-3s
- Peas
-Coconut
- Dates
- Green, healthy, smoothie (athletic greens but good)
- Dark chocolate
- olive oil
- Beets
-cucumbers
Protein Sources:
- nuts and seeds (Pecans, Cashews, Macadamias, peanuts, PB, squash seeds, pumpkin seeds)
- Potatoes (7.5g protein)
- Oats (16g protein per cup)
- Beans and lentils (kidney beans, black beans, lentils).
- 1 cup of Rice (7g protein)
- Seitan (21g per 100g)
50 Healthiest Foods: https://www.healthline.com/nutrition/50-super-healthy-foods
100 Healthiest Foods: https://www.eatthis.com/healthiest-foods-on-planet/
Vegan Supplementation: https://www.healthline.com/nutrition/7-supplements-for-vegans#1.-Vitamin-B12
Brett Cap Vegan Eating in a Day:
https://www.youtube.com/watch?v=SUm5HgHbWMc&list=LL&index=87
Check out the Mediterranean Diet:
https://www.youtube.com/watch?v=dfS-hCwz3OA
https://www.youtube.com/watch?v=LKayDY7n0V0
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