Vegan_mealplan_male_v3.pdf -

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MAX O’CONNOR’S 7VEGANDIET DAY BUILD. TONE. ENERGISE. MAX O’CONNOR DAY 1 - VEGANDIET (3,517 CALORIES) MORNING NUTRITIONAL VALUE SUPPLEMENTS BREAKFAST SHAKE 150g frozen berries 1 banana 55g USN DietFuel Vegan Protein 37.3g 1 tbsp peanut butter (32g) Carbs 46.6g 200ml Alpro almond milk Fat 22.4g USN Ashwaganda Total Calories 566 PRE-TRAINING 90g rice (raw weight) 150g Tesco meat free chicken style pieces 100g broccoli USN TRUST Vegan RTD Protein 51.1g USN Focus X Carbs 89.6g USN Creatine Fat 20.9g USN BCAA EAA’s Total Calories 771 POST TRAINING USN TRUST Vegan RTD Protein 34.3g 90g Tesco Rice Snaps Carbs 109.9g 55g USN DietFuel Vegan Fat 7.8g 250ml Alpro almond milk Total Calories 664 EVENING NUTRITIONAL VALUE SUPPLEMENTS DINNER 2 Quorn Hot and spicy vegan burger Protein 31.9g 350g raw weight potato Carbs 106.7g 1tbsp olive oil (for chips) Fat 35.1g 100g broccoli Total Calories 875 SNACK 80g oats 200ml almond milk Protein 40.6g 55g USN DietFuel Vegan Carbs 61.4g 20g peanut butter Fat 22.7g Total Calories 642 Bedtime: USN Sleep X BUILD. TONE. ENERGISE. MAX O’CONNOR DAY 2 - VEGANDIET (3,524 CALORIES) MORNING NUTRITIONAL VALUE SUPPLEMENTS BREAKFAST 80g oats 200ml almond milk 40g USN DietfFuel Vegan Protein 37.7g 1 tbsp peanut butter (32g) Carbs 64.1g 80g frozen berries Fat 27.8g USN Ashwaganda Total Calories 692 PRE-TRAINING 2 Tesco free from tortilla wraps 150g Tesco meat free chicken style pieces 80g Pasta raw weight USN TRUST Vegan RTD Protein 55.6g USN Focus X Carbs 86.9g USN Creatine Fat 26.1g USN BCAA EAA’s Total Calories 868 POST TRAINING 100g Rice (raw weight) 100g Linda Mccartney’s Hoisin Duck Protein 36.4g 30g Blue Draggon sweet chilli sauce Carbs 126g 100g broccoli Fat 10.5g 1 apple Total Calories 751 EVENING NUTRITIONAL VALUE SUPPLEMENTS DINNER 4 Linda Mccartney Vegan sausages Protein 44.5g 300g Potato (for mash) Carbs 87.8g 10g VitaLite Spread Fat 27.7g 50g Tesco Free from coconut oil cheese alternative Total Calories 749 100g broccoli SNACK USN TRUST Vegan RTD Protein 25g 3 Free From rice cakes Carbs 23.3g 32g peanut butter Fat 27.6g Total Calories 642 Bedtime: USN Sleep X BUILD. TONE. ENERGISE. MAX O’CONNOR DAY 3 - VEGANDIET (3,473 CALORIES) MORNING NUTRITIONAL VALUE SUPPLEMENTS BREAKFAST PANCAKES 60g oats 1 banana 55g USN DietfFuel Vegan 1/2 tsp baking powder cinnamon 1 tbsp maple syrup Protein 39.5g 20g peanut butter Carbs 85.8g almond milk / water as needed Fat 20.1g USN Ashwaganda Total Calories 705 PRE-TRAINING 90g rice (uncooked weight) 150g Tesco meat free chicken style pieces 100g broccoli USN TRUST Vegan RTD Protein 50.1g USN Focus X Carbs 82g USN Creatine Fat 21.4g USN BCAA EAA’s Total Calories 746 POST TRAINING 100g shreddies Protein 35.5g 55g USN DietFuel Vegan Carbs 102.3g 250ml Alpro almond milk Fat 8.6g 1 apple Total Calories 663 EVENING NUTRITIONAL VALUE SUPPLEMENTS DINNER 80g Rice (uncooked weight) Protein 31.9g 150g Tesco meat free chicken style pieces Carbs 106.7g 110g Hearty Food Co Curry Sauce Fat 35.1g 100g Broccoli Total Calories 875 SNACK 60g oats 150ml almond milk Protein 42.5g 50g USN Dietfuel Vegan Carbs 68.5g 32g peanut butter Fat 29g Alpro dark chocolate dessert Total Calories 736 Bedtime: USN Sleep X BUILD. TONE. ENERGISE. MAX O’CONNOR DAY 4 - VEGANDIET (3,495 CALORIES) MORNING NUTRITIONAL VALUE SUPPLEMENTS BREAKFAST – 3 GRAIN PORRIDGE 30g oats, 30g Spelt flakes, 30g barley flakes, Protein 44.6g 55g USN Dietfuel Vegan, Carbs 77.5g 200ml Alpro, 30g peanut butter Fat 24.9g USN Ashwaganda Total Calories 740 PRE-TRAINING 80g Pasta (uncooked weight), 150g Tesco meat free chicken style pieces, 100g broccoli, USN TRUST Vegan RTD Protein 87.2g USN Focus X Carbs 86.2g USN Creatine Fat 13.5g USN BCAA EAA’s Total Calories 839 POST TRAINING 90g Rice Snaps, Protein 33.8g 55g USN DietFuel Vegan, Carbs 115.9g 200ml Alpro almond milk, Fat 13.5g 1 banana Total Calories 678 EVENING NUTRITIONAL VALUE SUPPLEMENTS DINNER 2 Quorn hot and spicy burgers, Protein 21.5g 350g potato, Carbs 97.1g 1 tbsp olive oil, Fat 12.5g 100g broccoli Total Calories 568 SNACK Protein 8.6g 8 scoops Alpro coconut ice cream, Carbs 53.2g 30g peanut butter, Fat 37.6g 1 rice cake Total Calories 670 Bedtime: USN Sleep X BUILD. TONE. ENERGISE. MAX O’CONNOR DAY 5 - VEGANDIET (3,435 CALORIES) MORNING NUTRITIONAL VALUE SUPPLEMENTS BREAKFAST SHAKE 150g frozen berries 1 banana 55g USN DietFuel Vegan Protein 37.3g 1 tbsp peanut butter (32g) Carbs 46.6g 200ml Alpro almond milk Fat 22.4g USN Ashwaganda Total Calories 566 PRE-TRAINING 100g rice (uncooked weight) 150g Tesco meat free chicken style pieces 100g broccoli 1 apple Protein 36.8g USN Focus X Carbs 111.8g USN Creatine Fat 10.7g USN BCAA EAA’s Total Calories 707 POST TRAINING 90g Rice Snaps Protein 33.8g 55g USN DietFuel Vegan Carbs 115.9g 200ml Alpro almond milk Fat 13.5g 1 banana Total Calories 678 EVENING NUTRITIONAL VALUE SUPPLEMENTS DINNER 4 Linda Mccartney Vegan sausages 300g potato (for mash) Protein 44.5g 10g VitaLite spread Carbs 87.8g 50g Tesco free from coconut oil cheese alternative Fat 27.7g 100g broccoli Total Calories 749 SNACK 60g oats 150ml almond milk 50g USN DietFuel Vegan 32g peanut butter Protein 42.5g Carbs 68.5g Alpro dark chocolate dessert Fat 29g Total Calories 736 Bedtime: USN Sleep X BUILD. TONE. ENERGISE. MAX O’CONNOR DAY 6 - VEGANDIET (3,536 CALORIES) MORNING NUTRITIONAL VALUE SUPPLEMENTS BREAKFAST OATS 80g oats 200ml almond milk 40g USN DietFuel Vegan Protein 37.7g 1 tbsp peanut butter (32g) Carbs 64.1g 80g frozen berries Fat 27.8g USN Ashwaganda Total Calories 692 PRE-TRAINING 2 Tesco free from tortilla wraps 150g Tesco meat free chicken style pieces 80g Pasta raw weight Protein 38.9g USN Focus X Carbs 77.5g USN Creatine Fat 13.3g USN BCAA EAA’s Total Calories 603 POST TRAINING 100g Rice (raw weight) 100g Linda Mccartney’s Hoisin Duck Protein 36.4g 30g Blue Draggon sweet chilli sauce Carbs 126g 100g broccoli Fat 10.5g 1 apple Total Calories 751 EVENING NUTRITIONAL VALUE SUPPLEMENTS DINNER 80g Rice (uncooked weight) Protein 31.9g 150g Tesco meat free chicken style pieces Carbs 106.7g 110g Hearty Food Co curry sauce Fat 35.1g 100g broccoli Total Calories 875 SNACK 80g oats 200ml almond milk 55g USN DietFuel Vegan Protein 40.6g 20g peanut butter Carbs 61.4g Fat 22.7g Bedtime: USN Sleep X Total Calories 642 BUILD. TONE. ENERGISE. MAX O’CONNOR DAY 7 - VEGANDIET (3,481 CALORIES) MORNING NUTRITIONAL VALUE SUPPLEMENTS BREAKFAST PANCAKES 60g oats 1 banana 55g USN DietFuel Vegan 1/2 tsp baking powder cinnamon 1 tbsp maple syrup Protein 39.5g 20g peanut butter Carbs 85.8g almond milk/ water as needed Fat 20.1g USN Ashwaganda Total Calories 705 PRE-TRAINING 100g rice (uncooked weight) 150g Tesco meat free chicken style pieces 100g broccoli 1 apple Protein 36.8g USN Focus X Carbs 111.8g USN Creatine Fat 10.7g USN BCAA EAA’s Total Calories 707 POST TRAINING 90g Rice Snaps Protein 33.8g 55g USN DietFuel Vegan Carbs 115.9g 200ml Alpro almond milk Fat 13.5g 1 banana Total Calories 678 EVENING NUTRITIONAL VALUE SUPPLEMENTS DINNER 4 Linda Mccartney Vegan sausages 300g potato (for mash) Protein 44.5g 10g VitaLite spread Carbs 87.8g 50g Tesco free from coconut oil cheese alternative Fat 27.7g 100g broccoli Total Calories 749 SNACK USN TRUST Vegan RTD 3 Free From rice cakes Protein 25g 32g peanut butter Carbs 23.3g Fat 27.6g Bedtime: USN Sleep X Total Calories 642 BUILD. TONE. ENERGISE.