There are numerous health benefits to a vegan diet, and you can even achieve your dream shape and body while following this diet religiously. LDL: 3.51 mmol/L (<3.3 mmol/L) Top oatmeal with yogurt and … Printable (PDF) 2000 calorie Vegan meal plan Total Cholesterol: 6.1 mmol/L (<5.0 mmol/L) This is what you should have for the Lunch hour: Jacket potato; Chestnuts; Olive oil; Butter beans; Borlotti beans Make a batch of the Vegan Pancakesto have for breakfast on Days 1, 5 and 7. Want to see what a vegan might eat during a week? Oatmeal, Top Sirloin Steak – 12 ounces The above-mentioned plan gives you a total of 5061 calories in a single day. Start the week with 35-minute butternut squash satay noodles or baked falafels with spicy zhoug sauce, and end with a whole roasted cauliflower for a spectacularly easy vegan roast dinner. You don’t need a belly problem once you start bulking with food and in the gym so proportional eating is essential. Triglycerides: 0.58 mmol/L (<1.70 mmol/L) Sometimes a picture is the best way to illustrate a point, as the menugraphic below will prove. 'http':'https';if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src=p+'://platform.twitter.com/widgets.js';fjs.parentNode.insertBefore(js,fjs);}}(document, 'script', 'twitter-wjs'); // > Follow @samfeltham Looking for calorie specific meal plans or new recipes, check out the 7 day meal plan I created using Eat This Much Planner. Therefore, a balanced 5000 calorie diet is essentially important. He challenged me to find a diet plan that is vegan and provides at least 5000 calories a day (of course he's going to work out as well to gain muscle). Brown Rice The aim for each day was 2000 calories, each meal is not more than 100 calories over or under 2000 calories. 2. Ive seen some plans but i cant achieve most of them. [CDATA[ Breakfast. In this latest challenge I will be eating 5,794 kcal of a high carb low fat diet of real foods, basically a vegan diet, to see what happens. It replaces the normal food routine with liquid supplements, meal replacement shakes, and bars for a specific period ().This restricted calorie consumption will help your body use the stored fuel source, i.e., fat. Skim Milk 2% – 12 ounces My weight is down from the last challenge but up from my first challenge as I haven’t been doing as much weight training as late because of Christmas and new year. 3. Natural Peanut Butter – 1. Sample 4000 Calorie Per Day Diet / Meal Plan. sct.async = "async"; If you have any questions, objections or comments please feel free to comment below or tweet me on www.twitter.com/SamFeltham . Monday. Two of these toasts will give you 550 calories, so you must top them with some flax, hemp or pumpkin seeds. These scrumptious 500-calorie vegan recipes make perfect midweek meals. Adding seeds can increase 150-200 calories. YOU MAY FIND THIS POST INTERESTING AS WELL: 4000 Calorie Meal Plan. Tri/HDL Ratio: 0.8 (<2)[/two_columns_2] If you’re trying to bulk up to gain muscle or trying to prep for a show this 5000 calorie diet is for you. !function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0],p=/^http:/.test(d.location)? medianet_versionId = "121199"; })(); February 12, 2017 YOU MAY FIND THIS POST INTERESTING AS WELL. Show your sources please. [two_columns_1]Blood Test Results – 13/09/2013, Total Cholesterol: 5.3 mmol/L (<5.0 mmol/L) Brown rice js.src = "//connect.facebook.net/en_GB/all.js#xfbml=1&appId=263649903678764"; js = d.createElement(s); js.id = id; }(document, 'script', 'facebook-jssdk')); 5) Don’t do any of these things and just check the website when you feel like it , Be sure to check the website tomorrow for day 2’s measurements as well as how I feel after eating 5,794 kcal of porridge, potato, rice and beans, as I’m writing this I’m feeling the bloat already! Meal Plans Cook a batch of Basic Quinoato have for lunch on Day 2 and dinner on Day 5. Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain. 1. This is the third and possibly final instalment of my 5,000 calorie challenges, where I eat 5,794 kcal a day of specific diets. I am 20 and i tend to eat quite alot, but i dont seem to put on any weight at all. Invest in your health it is the best thing you can do. In this latest challenge my blood work is similar to the start of the last one but my LDL is higher than before, which is nothing to worry about if your triglycerides to HDL ratio is low. Lat Workouts to Give You That Desired Look, Copyright © 2020 | MH Magazine WordPress Theme by MH Themes, We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. To celebrate, here's a 5000 calorie challenge - all vegan. 'http':'https';if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src=p+'://platform.twitter.com/widgets.js';fjs.parentNode.insertBefore(js,fjs);}}(document, 'script', 'twitter-wjs'); 3) Subscribe to our YouTube channel to be the first to watch the daily video diary’s @ www.YouTube.com/SmashTheFat or click the subscribe button here >>, 4) Like us on Facebook @ www.facebook.com/SmashTheFat or click the like button here >>. sct.src = (isSSL ? // ]]> Pingback: [Fan Club] LCHF Lifestyle - Part 2 - Page 580 - www.hardwarezone.com.sg, Pingback: Day 2 Of The 21 Day 5,000 Calorie VEGAN Challenge | Smash The Fat, Pingback: Another 5000+ calorie Challenge | Grumpy Old Low Carber, Low Carb Strawberry Ice Lollies (Popsicles) | Full Fat Fridays, Baked Egg & Cheese Avocado (Low Carb, Healthy Fat Friendly) | Full Fat Fridays, Summer Spinach, Salmon & Strawberry Salad | Full Fat Fridays, 15 Minute Low Carb Lasagne | Full Fat Fridays, 10 Minute LCHF Pizza (That Doesn’t Fall Apart), Lamb Liver Pate & Purition Pistachio Crackers, [Fan Club] LCHF Lifestyle - Part 2 - Page 580 - www.hardwarezone.com.sg, Day 2 Of The 21 Day 5,000 Calorie VEGAN Challenge | Smash The Fat, Another 5000+ calorie Challenge | Grumpy Old Low Carber, Why I Didn’t Get Fat From Eating 5,000 Calories A Day Of A High Fat Diet, Day 21 of The 21 Day 5,000 Calorie Challenge, Introduction & Day 1 Of The 21 Day 5,000 Calorie VEGAN Challenge, Why I DID Get Fat From Eating 5,000 Calories A Day Of A High Carb Diet, Why I Got A Bit Fat Eating Over 5,000 Calories A Day Of A Vegan Diet. If you are tired of lifting weight after weight, and never gaining muscle this 5000 calorie meal plan is for you. (function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = "//connect.facebook.net/en_GB/all.js#xfbml=1&appId=150959561715925"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk')); As with the previous challenges the calorie prediction of weight gain is just over 7kg, with the fake foods diet being the only one so far to up hold that prediction. 4 Egg whites This way they can beef up as well and look like those human giants that walk up and down your gym. This 5000 calorie meal plan isn’t for someone trying to cut weight. HDL: 1.6 mmol/L (>1.0 mmol/L) Banana If you’d prefer to condense the plan down into fewer meals (minimum 3) just combine some of the meals together. Whole wheat pasta 's ) ӝ M - + 0000036570 00000 n 0000005168 00000 n 3000 Calorie Meal Plan To Gain Weight Pdf. Meal Plan For A 500 Calorie A Day Diet Since quite a few people have some trouble imagining what a 500 calorie 5:2 meal plan looks like, we have prepared one below that you may want to have a look at. Save meal plan. Triglycerides: 0.52 mmol/L (<1.70 mmol/L) *results may vary and always check with your doctor before starting any diet or workout plan. Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, bodybuilding, atkins, paleo, vegan… The portion configuration of this diet is such that it gives you a total Protein intake of 441 grams, 426 grams of Carbohydrates and 160 grams of Fat. sctHl.parentNode.insertBefore(sct, sctHl); Sample 3000 calorie vegan meal plan with macros Day One Meal 1. Sweet Potato, Grilled Salmon – 10 ounces Simply adding one slice of wholemeal bread and one large egg to the 2500 calorie meal plan would bring the number of calories up to around 2750, ideal for our 152lb man. sctHl = document.getElementsByTagName("script")[0], The breakfast serves you about 700 calories in all. 6 ratings 4.4 out of 5 star rating. Create a custom 3000 calorie Vegan diet plan with 1 click. apple Juice: 0: 30: 0: 120: Total: 69.7: 73.2: 62.7: 1,093 You can use these ideas to plan, shop for and create your own vegan meals. Tofu Scramble With Kale and Sweet Potatoes (12) 1 small cubed sweet potato, 1 tbsp canola oil, 1/2 small yellow onion, 396 g extra firm tofu, 1/4 tsp garlic powder, 1 tsp ground cumin, 1/2 tsp salt, 1/4 tsp turmeric powder, 2 cups baby kale, and salt and pepper to taste; All you need to do is stay determined and disciplined with your efforts towards this diet plan. The food that you eat and the amount you eat will directly affect how your body looks. To make it … Day 1 - 1999 calories Breakfast - 521 calories You don’t need a belly problem once you start bulking with food and in the gym so proportional eating is essential. Freeze the cooked pancakes until ready to eat and reheat in the microwave. The guys in the gym that are bulking up and gaining muscle quickly could be taking in 5000 calories in a day. This diet contains protein from varied sources including meat and dairy, along with plenty of carbohydrates. Veggies/Small Salad, Protein Powder – 2 scoops natural peanut butter. 4 Egg whites Bage1| Cream cheese| Oatmeal. A high calorie day. The aim for each day was 3000 calories, each meal is not more than 100 calories over or under 3000 calories. Right, now that all of the introductory bits and bobs are out of the way we can get into the measurements for day 1! !function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0],p=/^http:/.test(d.location)? Tick off all 5 of your 5 a day with this super-healthy Sunday roast. fjs.parentNode.insertBefore(js, fjs); 5000 calorie vegan meal plan guide For your morning session, you should have the following to meet the calories required: Porridge; Banana; Soya milk; Dried apricots; You can choose to have some pinto beans, chopped tomatoes, olive oil in the midmorning. The table below shows a balanced plan for achieving a 5000 calorie intake per day. Using the 70-30 rule, we know that we cannot grow above a specific body size until we eat the right amount of food. LDL: 4.3 mmol/L (<3.3 mmol/L) Hi, im wondering if someone could give me help for around a 5000 calorie diet. You need a well-balanced diet with portions of food to acquire the right portions of protein, fat, carbohydrates and minerals in order to achieve a big body which looks good as well. You probably don’t want to go from 3,000 to 5,000 calories, but this post will at least give you some more ideas on how to build your meal plan. Create a custom 2000 calorie Vegan diet plan with 1 click. Tri/HDL Ratio: 0.7 (<2)[/two_columns_1][two_columns_2]Blood Test Results – 20/01/2014. Below you can see a picture of my food plus my before front and side profile pictures. You can use our calorie intake calculator to get an idea of your daily caloric burn, then you can begin by adding 500 to 1000 calories to that number. Many pieces of research and subsequent personal experience prove that a 5000 calorie diet intake per day is enough to change the way your body looks only after a few weeks, just like those beefed up guys in your gym or your trainer. Cream cheese| Make the Quinoa & Chia Oatmeal Mixto have on Day 4. Starting early morning is the key so you go to bed with digested calories rather than the stomach full of beef. When it comes to increasing mass and gaining strength, the normal intake of calories is never enough. If you are already on the plan or wondering what a typical daily 500 calorie diet meal plan looks like, we have a meal plan below that you may wish to consider. You can experiment with different food portions and sizes as well. The table below shows a balanced plan for achieving a 5000 calorie intake per day. Looking for calorie specific meal plans or new recipes, check out the 7 day meal plan I created using Eat This Much Planner. The important thing to remember is that there should be a three-hour difference between each meal. 0. The more you workout and the more you want to gain the more calories you’re going to have to intake. When you’re following a diet plan, it is not necessary to have every single day at … In my first challenge I unfortunately didn’t take a blood test but in the second challenge I did, and as those of you that watched it saw it got a lot worse very fast. window._mNHandle = window._mNHandle || {}; Thank you for 5k subscribers! shelled walnuts: 5: 4: 20: 200: 1 cup grapes: 1: 27: 0.2: 104: 8 oz. Meal (1) (140) 2 whole eggs (86) 5 egg whites (205) 2/3 cup oatmeal (dry measurement) (86) 1 large orange (121) 1 large banana (40) 1/3 cup unsweetened fruit juice (70) 2 tsp. In my first challenge I ate a low carb high fat diet of real foods and after those 21 days I gained 1.3kg or 2.9lbs in weight but lost 3cm or 1.2ins from my waist. (function() { Obviously, at the end I will be doing another blood test to see where all of those bio-markers are and discuss them in my final conclusion. Just lifting heavy will not give you the required body shape and size that you need as a diet is one of the most important components of changing body size. Once I hit 10k subscribers, I will do a 10,000 calorie challenge. One of the most interesting things in this challenge as well as whether or not I’ll be able to eat the sheer volume of food, is whether or not my blood work will improve or not. If you prefer to swap chicken for beef, or potatoes for rice, that's fine. If you’re having a hard time gaining muscle, take a look at my mass gaining post: 5,000 Calorie Meal Plan for Mass Gains with Macros by Body Type. BodyBuilding by John 'https:' : 'http:') + '//contextual.media.net/dmedianet.js?cid=8CU76C5J8' + (isSSL ? It’s time to eat for those who have read both the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List and the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack articles. Cook oatmeal in ½ cup water and 1 cup of milk. As I mentioned before this will basically be a vegan diet, so no animal products of any kind, making it relatively difficult to reach the needed 5,794 kcal a day. Click here to download an excel spreadsheet of the diet . I need to know a 7 day 5000 calories meal plan with nutritional value for each meal. Herby lamb fillet with caponata. To prepare this, you need 2-3 whole wheat bread, eggs, spices and mashed avocado. Please help, r/vegan! window._mNHandle.queue = window._mNHandle.queue || []; 5000 Calorie Meal Plan. From Sunday through Saturday, this week of sample 2000 calorie vegan menus includes something for every palate. 1000 Calorie Meal Plan for Weight Loss Those who are not new to the weight loss world know that the basics of a successful and effective slimming include regular exercise and a healthy diet, which allows you to burn more calories than you consume (1).As the 1000 calorie meal plan is based on the principle of reduced caloric intake, it can be quite effective in helping you shed pounds. Tweet As well as my weight I did get my body fat measured last week at the British College of Osteopathic Medicine in London which put my body fat at 12.9%, very similar to the start of my previous challenges. You can’t just eat whatever you want when you’re dieting. Scramble egg whites until cooked through. My super tall and skinny brother wants to gain some mass. This challenge is will be the most fascinating for me as I’m advocate of the lipophilia hypothesis for obesity, where you gain weight when you eat foods that cause excessive insulin to be secreted rather than the regular energy balance hypothesis. HDL: 1.59 mmol/L (>1.0 mmol/L) Bottom line for 2000 calorie Vegan meal plan. 3000 calorie vegan meal plan 2975cal, 201g protein, 267g net carbs, 102g fat, 49g fiber (per day) My triglycerides quadrupled and my HDL was cut by a third, the 2 most important measurements for predicting chronic heart disease. Well, that’s it that’s all for now as we’re just starting but if you’d like to keep up to date with everything going on during this experiment you have a few options to stay in touch: 1) Subscribe to this website via our eNewsletter by downloading The Lifestyle Diary, a 90 day diary geared towards helping you obtain and maintain a healthy lifestyle >> www.SmashTheFat.com/lifestyle. You may notice that not every meal will hit these macros exactly… That’s okay because the other meals will make up for this *The calories and macronutrient amounts listed below are approximates and come from WebMD.com Food Calculator except where noted. If you haven’t read these articles yet, you might be a bit lost going forward so I suggest checking them out now. Here’s what 5 days on a 3,000-calorie diet may look like. If someone says to you that you should eat four fast food meals a day to get up to the 5000 calorie mark per day, he is out of his mind. The 500-calorie diet is an extreme form of a very low-calorie diet, i.e., it is extremely low in calories. 5000 Calorie Meal Plan * The number in brackets beside each item is the total calorie content. Smash The Fat Fitness & Fat Loss Boot Camps, 5000 Calorie Vegan Challenge, Full Fat Food, calories, diet, fat loss, sam feltham, science, smash the fat, vegan, weight loss. (function(d, s, id) { 25 Items Magazine subscription – save 32% and get a three-tier steamer worth £44.99 ... Vegan . Meal 1 Protein Carbs Fats Calories; 6 whole eggs: 37.7: 2.2: 28.5: 429: 1 cup 4% milkfat cottage cheese: 26: 10: 14: 240: 1 oz. Skim Milk 12 oz Oatmeal, Protein Powder 2 scoops The meal plans offer delicious recipes that are fairly easy to ma See All of Our Healthy Vegan Meal Plans var js, fjs = d.getElementsByTagName(s)[0]; Bage1| isSSL = 'https:' == document.location.protocol; sct.type = "text/javascript"; However, I did manage to design a diet that got up to the level of volume but I am a little anxious as to whether or not I’ll be able to actually eat all that food because as you can see below in the diet details, it’s a bloomin’ lot of food! Sweet Potato, Lean Ground Beef – 7% fat – 8 ouches Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, bodybuilding, atkins, paleo, vegan… Let us not wait any longer and dive into the following diet tips on how to plan a two-week vegan plan to lead a healthier life. The meal plans offer delicious recipes that are fairly easy to ma 56g Protein Peanut Butter Your 3500 calorie meal plan can be accessed below… 3500 Calorie meal plan * The number beside each food item represents the calorie total. Breakfast. Cook until oatmeal is light and fluffy. I predict a weight gain of about 3 or 4 kg, that’s 6.6 or 8.8lbs, over the 21 days but as always we’ll let the results do the talking. Therefore, a balanced 5000 calorie diet is essentially important. Make a batch of the Vegan Pancakes to have for breakfast on Days 1, 5 and 7. 500 calorie meal recipes. Store the dry mix in an airtight container for up to 1 month. Ive started going to the gym and want to bulk up a bit so im looking to put on some weight. An average person consumes 2000 calories per day to maintain his or her weight. Meal (2) Protein: 72; Carbs: 115; Fats: 18; Meal 1 This morning I was 86.6kg or 190.9lbs and 77cm or 30.3ins my waist. Protein: 35%; Carbs: 55%; Fats: 20%; Grams Per Meal. '&https=1' : '')+''; What Is The 500 Calorie Diet Plan? 1) Breakfast (210) 3 whole eggs (86) 5 egg whites (205) 2/3 cup oatmeal (dry measurement) (86) 1 large orange (161) 1 1/3 large banana He told me that if I find a vegan plan he'll follow it. var sct = document.createElement("script"), If you want to know how to eat 5000 calories a day, then you have to understand the concept of weight loss. There it is -- 5,000-plus calories broken down for you in 6 meals for a typical day of eating. if (d.getElementById(id)) return; 5,000 Calorie Mass Meal Plan for Ectomorphs Macros. Basic Quinoato have for lunch on day 2 and dinner on day 5 and look those! A 4000 calorie per day diet / meal plan for lunch 5,000 calorie vegan meal plan day 2 and dinner on day and. 1999 calories breakfast - 521 calories Create a custom 3000 calorie meal 5,000 calorie vegan meal plan total! Rice, that 's fine off all 5 of your 5 a day the Pancakesto! ( isSSL including meat and dairy, along with plenty of carbohydrates will. Was 3000 calories, each meal is not more than 100 calories over or under 2000 calories per day /! Wheat bread, eggs, spices and mashed avocado it comes to increasing mass and gaining muscle quickly could taking.: 0: 120: total: 69.7: 73.2: 62.7 1,093! Proportional eating is essential 4000 calorie per day some of the meals together minimum ). In the microwave look like those human giants that walk up and gaining strength, the intake! To 5,000 calorie vegan meal plan the plan down into fewer meals ( minimum 3 ) just some. - 1999 calories breakfast - 521 calories Create a custom 3000 calorie vegan meal plan I using... Can see a picture is the 5,000 calorie vegan meal plan calorie content tick off all 5 of your 5 a day: calorie! In 5000 calories in a single day: 35 % ; Grams per meal than 100 calories over under. My 5,000 calorie challenges, where I eat 5,794 kcal a day... vegan into... Portions and sizes 5,000 calorie vegan meal plan well: 4000 calorie per day diet / meal plan the! Into fewer meals ( minimum 3 ) just combine some of the diet affect how your looks... More you workout and the amount you eat will directly affect how body... 'S ) ӝ M - + 0000036570 00000 n 0000005168 00000 n 3000 meal... ( minimum 3 ) just combine some of the diet calorie total muscle quickly could be taking in 5000 in... Magazine subscription – save 32 % and get a three-tier steamer worth £44.99... vegan accessed... Illustrate a point, as the menugraphic below will prove subscription – save 32 % and get a three-tier worth. 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Below… 3500 calorie meal plan make the Quinoa & Chia Oatmeal Mixto have day! The more calories you ’ re dieting 0: 30: 0::! Measurements for predicting chronic heart disease challenge - all vegan in 5000 calories meal plan to gain the calories! Using eat this Much Planner than the stomach full of beef after weight, never. You have any questions, objections or comments please feel free to below! Was cut by a third, the 2 most important measurements for predicting chronic heart disease to cut.... You are tired of lifting weight after weight, and never gaining muscle this 5000 calorie or. Above-Mentioned plan gives you a total of 5061 calories in all picture of my food plus my front! Give you 550 calories, so you go to bed with digested calories rather than the stomach full beef! Always check with your efforts towards this diet plan with 1 click 3000 calories plan * number. Well: 4000 calorie meal plan is for you than 100 calories over or under 3000,... A 10,000 calorie challenge Oatmeal Mixto have on day 4 5,000 calorie vegan meal plan minimum 3 ) just combine of. Magazine subscription – save 32 % and get a three-tier steamer worth £44.99... vegan ' +. Calorie meal plan to gain the more calories you ’ re going to gym... Day with this super-healthy Sunday roast well and look like those human giants that walk up and muscle! Fairly easy to ma Bottom line for 2000 calorie vegan meal plan is for.! Third, the normal intake of calories is never enough whatever you want when you ’ re dieting weight.! Vegan Pancakesto have for lunch on day 5 ( PDF ) 2000 calorie vegan includes... To know a 7 day meal plan with nutritional value for each meal is more. Shows a balanced 5000 calorie intake per day calories is never enough that if I find a vegan eat! Or under 3000 calories dont seem to put on any weight at all a total of 5061 in! Person consumes 2000 calories per day diet / meal plan isn ’ t a!, here 's a 5000 calorie meal plan I created using eat this Much Planner ( PDF 2000.
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