How much protein does someone who trains a lot need?

More than the general recommendation of 10-20 E% protein. The article states that recommendations vary between 1.2 and 2 g of protein per kilogram of body weight, and the meal plan is calculated at 2 g per kilogram.

Why is protein powder part of a vegan meal plan?

Because vegan protein sources are also high in dietary fibre. Protein powder makes it possible to reach a sufficient protein intake without an overly high fibre content, which can otherwise be hard on the stomach.

How many calories does each macronutrient contain?

Carbohydrates and proteins contain 4 calories per gram, while fat contains 9 calories per gram.

Which supplements are recommended on a vegan diet?

Vegan omega-3, iodine, vitamin D and vitamin B12. The article also advises paying attention to calcium, zinc and iron.

Who is the 2000-calorie meal plan designed for?

It is designed for a person weighing 65 kg who trains strength several days a week, calculated at 2 g of protein per kilogram of body weight.

Vegan Meal Plan for Those Who Train Strength! | Hardworkout Magazine

Key takeaways

- Vegans can achieve the same strength and muscle growth as people who eat animal products, provided protein intake is equally high.

- The meal plan is built for a 65 kg person who trains strength several days a week and supplies 2 g of protein per kilogram of body weight.

- The 2000-calorie plan is distributed as 130 g protein (520 calories), 66.6 g fat (600 calories) and 220 g carbohydrates (880 calories).

- Protein powder is included in the plan so that protein intake can be met without an excessive fibre load from plant protein sources.

- A vegan diet does not cover all nutrient needs, so omega-3, iodine, vitamin D and vitamin B12 are recommended, with attention also paid to calcium, zinc and iron.

Can you build muscle on a vegan diet?

[Research](https://nhi.no/kosthold/ernaring/muskelvekst-og-styrkeokning-med-vegansk-kosthold) shows that those who follow a vegan diet can achieve as much strength and muscle growth as those who also eat animal products, provided that protein intake is equally high. If you only eat plant-based foods, it is therefore especially important to eat a varied diet to ensure adequate intake of all the nutrients you need.

There are also various supplements that should be included, as the vegan diet does not cover all needs. You can read more [here](https://hardworkout.no/vegansk-kosthold-viktige-ting-a-huske-pa/) about what you should pay attention to if you have a vegan diet.

Why does the plan include protein powder?

Since vegan protein sources are also good sources of dietary fiber, we have included protein powder in the plan to ensure sufficient protein intake without an overly high fiber content.

Too much fiber can also be hard on the stomach, especially if one is not used to eating a lot of fiber-rich foods.

![vegan proteins](https://hardworkout.no/wp-content/uploads/2018/09/veganske-proteiner-2-207x150.jpeg)

Suggestions for Vegan Weekly Menu Monday

- Breakfast: 2 slices of whole grain bread with chickpea spread and 1 large glass of unsweetened almond milk

- Lunch: Salad with beans and soy sausages (200 g of choice vegetables, 1 can of bean mix, 150 g soy sausages)

- Dinner: [Sweet Potato Soup with Coconut Milk](https://hardworkout.no/sotpotetsuppe-med-kokosmelk/)

- Evening Snack/Snack: Protein shake (40 g) 30 g pistachios ([This](https://hardworkout.no/ELITvegan) vegan protein powder has a high protein content. See also the selection from our top list for vegan protein powder [here](https://hardworkout.no/vegansk-proteinpulver-best-i-test-2024/).)

Tuesday

- Breakfast: Oatmeal (50 g oats, 10 g chia seeds, 3 dl unsweetened almond milk)

- Lunch: Smoothie (200 g of choice berries, 1 medium banana, 1 handful of kale, 30 g oats, 30 g vegan protein powder, sugar-free juice)

- Dinner: 1 whole grain tortilla, 1 avocado, 1 can of bean mix, 50 g red lentils, 1 can of chopped tomatoes

- Evening Snack/Snack: Protein shake (40 g) 40 g pistachio nuts

Wednesday

- Breakfast: 2 slices of whole grain bread, 40 g of coarse peanut butter, and 1 small glass of orange juice

- Lunch: Alpro dark chocolate pudding, 1 large banana

- Dinner: Stew with 50 g of optional rice. (Follow this recipe and halve the amount. Replace meat with 100 g of red lentils or soy mince. Instead of Creme Fraiche, use Oatly iMat Fraiche.)

- Evening snack/ snack: Protein shake (40 g) 40 g of cashews

Thursday

- Breakfast: Oatmeal (60 g of oats, 10 g of chia seeds, 3.5 dl of unsweetened almond milk)

- Lunch: Smoothie (300 g of optional berries, 1 large banana, 1 handful of kale, 30 g of oats, 30 g of vegan protein powder, sugar-free juice)

- Dinner: Fried tofu with rice and vegetables (150 g of plain tofu, 1 whole broccoli, 1 red bell pepper, 50 g of rice, 3 tbsp of sugar-free sweet and sour sauce, 1 tbsp of soy sauce)

- Evening snack/ snack: Protein shake (40 g) 40 g of almonds

![vegansk tofu vegan protein dinner](https://hardworkout.no/wp-content/uploads/2024/06/AdobeStock404612949-225x150.jpeg)

Friday

Breakfast: 50 g of sugar-free granola, 1/2 banana, 1 handful of blueberries, and 4 dl of unsweetened almond milk.

[This granola](https://hardworkout.no/) is particularly high in protein and very tasty, but may contain traces of milk. - Lunch: Salad (100 g of falafel, 1 small red onion, 50 g of quinoa, 300 g of vegetables)

- Dinner: 2 whole grain tortillas, 150 g of soy mince, 1/2 can of kidney beans, 2 tbsp of salsa, 1 tbsp of Oatly iMat Fraiche, 1/2 packet of sugar-free taco seasoning, salad, cucumber, tomato, corn, red onion.

- Evening snack/ snack: Protein shake (40 g) 50 g of cashews

Saturday

- Breakfast: Pancakes (60 g of oat milk, 1/2 mashed banana, 10 g of chia seeds, 2 dl of unsweetened almond milk, cardamom)

- Lunch: Smoothie (200 g of optional berries, 1 medium banana, 1 handful of kale, 30 g of oats, 30 g of vegan protein powder, sugar-free juice)

Dinner: Homemade pizza. Follow the recipe for pizza dough and tomato sauce from this [recipe.](https://hardworkout.no/hjemmelaget-pizza-du-kan-spise-bade-i-ukedagene-og-i-helgene/)

Top the pizza with mushrooms, tomatoes, onion, diced soy sausages, GRYR plant-based cheese, and fresh basil. - Evening snack/ snack: Alpro dark chocolate pudding

Sunday

- Breakfast: [Sweet Potato Pancakes](https://hardworkout.no/nar-du-er-fysen-pa-noe-godt-men-likevel-vil-spise-sunt-sotpotetpannekaker/) (Use half the recipe and use 50 g vegan egg replacement instead of eggs, available at the grocery store)

- Lunch: Smoothie (200 g of any berries, 1 medium banana, 1 handful of kale, 30 g oats, 30 g vegan protein powder, sugar-free juice)

- Dinner: 1 half package of vegan soy balls with fried broccoli rice (1 whole broccoli), 1 avocado, 1 medium yellow onion, and 2 tbsp Oatly iMat Fraiche

- Evening snack/meal: Protein shake (40 g) 40 g pistachios

Tips for dinner vegetables: Asparagus, cabbage, mushrooms, onion, broccoli, carrot, cauliflower, bell pepper, kale, spinach, celery, and spring onion.

Great side dish for dinner or just as a snack: [Kale Chips – The Perfect Side!](https://hardworkout.no/gronnkalchips-det-perfekte-tilbehoret/)

![training motivation](https://hardworkout.no/wp-content/uploads/2019/12/AdobeStock235582346-230x150.jpeg)

How much protein, fat and carbohydrate should you aim for?

Macro Distribution Macronutrients contain different amounts of calories:

- Carbohydrates (1 g) = 4 calories

- Proteins (1 g) = 4 calories

- Fat (1 g) = 9 calories

The general recommendations for macronutrients state that we should get 10-20 E% protein, 25-40 E% fat, and 45-60 E% carbohydrates.

But a person who trains a lot will need more protein than this, and the recommendations vary between 1.2-2 g of protein per kilogram of body weight.

Calculation of calories in the meal plan: