Vegan nutrition advice
‹#› Transitioning to a plant based diet
Weeks 1-2
1. Add more veg to current meals 2. Remove diary 3. Make all snacks plant based 4. Eat out at a vegan restaurant or choose vegan meals
Weeks 3-4
1. Make one meal every day plant based 2. Have one full day a week of plant based eating 3. Start tracking your calories and macros to monitor protein intake
Week 4 onwards
1. Do 3-4 days a week plant based. 2. Assess how you feel in key areas
3. Use the resources and identify some go to meals
‹#› CONTENTS
3 Plant based and vegan
6 Myths & misconceptions
9 Transitioning
11 Macros
17 Protein
21 Meal structure
28 Supps and nutrients
32 Product links
33 Wrap up
‹#› THE DIFFERENCE BETWEEN PLANT-BASED & VEGAN
Let’s talk a little bit about the difference between vegan and plant-based. While they’re very similar, you may be vegan but not eat a whole food plant-based diet or you may eat a plant-based diet but not necessarily be vegan.
Veganism is the practice of minimising harm to all animals by abstaining from animal products such as meat, fish, dairy, eggs, honey, gelatin, lanolin, wool, fur, silk, suede, and leather. It is more than a diet, it is a way of living that seeks to exclude all forms of exploitation and cruelty to animals for food, clothing or any other purpose.
To technically be vegan, it would mean no down comforters, no wool socks, no honey, no gelatin-based sweets and of course, no eating dairy, eggs, meat or fish.
A plant-based diet on the other hand, is just about the food. You can pretty much guess what it’s all about from the name. If you eat a plant-based diet you may not necessarily be vegan and you might have other reasons for eating that way than just compassion.
A vegan diet might include processed foods and other less than healthy options. You can find everything from vegan ice cream to vegan pizza these days and I think that's fantastic!
I'm all for anything to make a vegan lifestyle more approachable. We want you to take a whole food plant-based
approach for 70% of the time.‹#› 3 simple tips when starting a plant based diet
Swaps and transitions
You do not need to make sweeping changes to your current set up.
Some of your meals and snacks will already be vegan!Use your current meals and make simple swaps and small changes to make them plant based.
Planning
You are going to have to do a little planning and research at the start!
It will also mean a bit of shop to stock up on plant based products in your cupboards. Taking food with you rather than relying on buying is going to be needed.
Food is sometimes just fuel
A plant based diet will seem more restrictive at the start. There are going to be times when meals don’t “look” that appetising.
Not every meal you make will be the tastiest most amazing meal you have ever eaten. Sometimes you will just have to eat to nourish your body or “do the best you can”
‹#› BASICS MATTER!
World class basics is a term we use with all our clients.
A plant based diet CAN be done well, but it can also be done poorly.
Build your meals around some staple foods at the start, do the basics consistently well and you will see results!
‹#› Myths and misconceptions
‹#› MYTHS & MISCONCEPTIONS
Myth #1 You can't build any muscle on a vegan diet
One of the biggest misconceptions surrounding vegan diets is the belief that plant-based foods can't provide enough protein to build any muscle. Most meat-eaters argue that protein from animal sources contains all the essential amino acids needed for muscle development, and therefore it is of higher quality than plant protein.
So is vegan muscle building actually possible? The answer is: absolutely.
More and more studies are now showing that you can build muscle on any diet that gives you enough protein, paired with resistance exercise. All whole plant foods have protein and by mixing different foods together you can get a complete source of essential amino acids that make up protein. Just take a look at the growing number of vegan men and women who rock their careers as professional athletes. World champion wrestler Austin Aries, IBF boxer David Hayes, triathlete Brendan Brazier, tennis players Serena Williams and Venus Williams, Olympic sprinter Carl Lewis, martial artist David Mayer, or powerlifter Pat Reeves. All of them switched from eating meat and dairy to vegetables, grains, and nuts.
Building muscle is more than just protein. Carbohydrates and fats are essential also! But the most important things is the correct stimulus.
SO TRAIN FOR STRENGTH
‹#› Myth #2 You won’t have enough energy for your workouts
Many people assume that switching to a vegan diet means that you'll be eating less and won't have enough energy during exercise. When it comes to eating plant-based foods this notion can't be further from the truth.
You cannot simply remove foods. You need to replace them! SO following the advice in this guide you will be fine :)
Myth #3 - Vegan diets cause nutrient deficiencies
While it is true that a meat based diet has adequate amounts of iron, B vitamins, calcium and zinc, all of which help your body to stay healthy and recover from exercise, it is a myth that these requirements cannot be met with a vegan diet. All you need to do is to pay a little extra attention on where these nutrients are coming from and include a wide variety of these foods in your diet.
Excellent plant sources of B vitamins include nutritional yeast, tahini, wheat germ, peanut butter, flaxseeds, legumes, beans, nuts and seeds. Important sources of zinc can be found in fortified breakfast cereals, pumpkin and sunflower seeds, tahini, pine nuts, and cashews. Pairing iron foods with vitamin C rich foods, such as lemon with lentils, or dark chocolate with strawberries can remarkably improve the absorption of iron in vegans.
Myth #4 - A vegan diet is expensive
The truth is that there is little overall difference. Meat, fish and dairy products and especially the organic ones, are typically the most expensive items in the supermarket. Yes you may have to stock up on products you don’t normally use but the rest is cheap. Beans, pulses, veg, nut butters are all good value and can be bought in bulk. ‹#› Transitioning
Use these easy swaps to transition to vegan diet
★ Remove all dairy. Pretty easy to swap to plant based milks in coffee/tea and to swap yoghurt for dairy free versions. Swap whey protein for a vegan protein
★ Make all snacks vegan. Fruit, nuts, seeds, rice cakes, hummus, veg, raw balls, bars, smoothies, chia pots, oats, pancakes etc etc.
★ Swap meat & fish for tofu / tempeh / seitan / natto or vegan alternative. This is so easy as you simply make the same meal you normally do!
★ Add higher protein carbs and fats to meals. Use our table in the protein section
‹#› Macros and meal system
‹#› Macronutrients
Following a plant based diet it can be naturally higher in carbohydrates and fats.
Follow these targets to ensure you have the correct balance
TARGETS KEY AREAS
Regular feedings of protein will help maximise protein synthesis.
The more you exercise the more 20-25% of daily PROTEIN often you should be hitting 25% intake intake.
Try to space protein out in each meal
40-50% of daily intake Prioritise fibrous carb sources away
from your workouts
CARBS Prioritise Prioritise starchy and simple carbs around the around your workouts training window.
Fats are crucial for energy production, recovery and overall 30 - 35% of health. FATS daily intake Lower in the post workout window but include on a daily basis.
PLEASE CLICK HERE TO USE OUR MACRO CALCULATOR ‹#› Meals
TRAINING MEAL
1-2 palms of vegetarian protein / higher protein carbs
2 fists of vegetables
2 cupped palms of training carbohydrates
1 thumb of fats
Higher in calories and carbohydrates. These meals will help fuel training sessions when eating pre workout and replenish energy stores when eating post workout.
ANYTIME MEAL
1-2 palms of vegetarian protein / higher protein carbs
2-3 fists of vegetables
1 cupped palm of anytime carbohydrates
2 thumbs of fats
Higher in veggies, protein and fats. This meal is designed to be used anytime over the day. It employs portion control to improve digestion, help you to recover and have all day energy.
‹#› BUILD A VEGAN MEAL
TRAINING MEAL FOODS SIMPLE PROTEIN & PROTEIN CARBS / FATS VEG CARBS FRUIT
Any bean (black, butter, All All veg but cannellini, Quorn All fruit raw nuts and prioritise the edamame, seeds below kidney, pinto, etc
Alternative Alternative milks and pastas yoghurts - Tofu Noodles Tomatoes (chickpea / almond, lentil) cashew, hazelnut
Tempah Oats Pasta Avocado Spinach
Potatoes / sweet Coconut oil / Seitan Quinoa Peppers potatoes yoghurt
Nut butter. 1 Soy yoghurt Peas Rice ingredient only Beetroot 0% sugars - nuts!
Protein Oils - olive, Parsnips powders avocado
Greens powders such Olives Sweetcorn as spirulina ‹#› BUILD A VEGAN MEAL
ANYTIME MEAL FOODS STARCHY PROTEIN & PROTEIN CARBS / FATS VEG CARBS FRUIT
Any bean (black, butter, Apples / All cannellini, Quorn berries / pears raw nuts and All veg edamame, / mangos seeds kidney, pinto, etc
Alternative Ancient grains Pulse milks and such as (chickpea, yoghurts - Tofu amaranth, different types almond, buckwheat, of lentils cashew, farro hazelnut
Potatoes / Tempah Oats sweet Avocado potatoes
Coconut oil / Seitan Quinoa Pumpkin yoghurt
Nut butter. 1 Soy yoghurt Peas Pulses ingredient only 0% sugars - nuts!
Alternative Protein pastas Oils - olive, Squashes powders (chickpea / avocado lentil)
Greens powders such Olives as spirulina ‹#› PLANT BASED GROCERY LIST
‹#› Vegan protein
‹#› How to get more protein
ADD THESE TO YOUR MAIN MEALS PROTEIN PROTEIN RICH PROTEIN RICH SOURCES CARBS FATS Tempeh Black beans Chia seeds Tofu Buckwheat Flaxseed Edamame beans Chickpeas Nuts Seitan Pea pasta Pumpkin seeds Nutritional yeast Quinoa Yoghurt Spirulina and Oats Some vegan chlorella cheese
Chickpea pasta - high protein
BUY HERE
Explore Asian gluten free organic Black Bean Spaghetti
BUY HERE
Profusion Organic Chick Pea Fusilli
BUY HERE ‹#› COOpMBININGen workout PROTEINS day
Most plant proteins do not contain all the essential amino acids (animal protein does); combining different sources of plant protein solves this problem.
Combining two or more different types of protein at each feeding will ensure you obtain the full spectrum of amino-acids, as well as increasing the number and type of micronutrients that accompany them.
COMBINATIONS
Black beans and Nuts and seeds plus Pasta and peas rice legumes
Hummus Whole wheat bread Bean soup and (chickpeas and and peanut butter flaxseed crackers tahini) & rice cakes
Chickpea pasta and Buckwheat and Oats and chia peas pumpkin seeds seeds
Using protein powders are a great way to bump up protein in your meals and snacks.
Simply add to smoothies / oats / baked goods / yoghurts to increase protein
‹#› Vegan sources of protein
Build you meals by combining some of these foods to hit your protein targets
Grams of protein per 100g serving
‹#› Meal plans
‹#› Nutrition Structure
FAT LOSS
4 meals per day
1 training meal and 2 anytime meals 1 snack + optional shake
Rest days only anytime meals allowed.
Focus on eating protein and carbohydrates post workout (training meal)
Make sure you support your training by eating at least 3 hours before, and within an hour after.
If morning training then fasted training is fine
Keep to the meal structure and try to eliminate going long periods without eating or grazing.
Hydration over the day
‹#› MEAL STRUCTURE
AM Training
Pre WOD NOCCO / BCAA’S / SMALL SNACK / FASTED
TRAINING
Post workout Shake
Within 1 hour of the TRAINING MEAL training session
3-4 hours later ANYTIME MEAL
3-4 hours after lunch SNACK
3 hours after snack ANYTIME MEAL
LUNCHTIME Training
3-4 hours before ANYTIME MEAL training
TRAINING
Post workout Shake
Within 1 hour of the TRAINING MEAL training session
3 hours after lunch SNACK
3 hours after snack ANYTIME MEAL
PM Training
Within 1 hour of ANYTIME MEAL waking
3-4 hours after ANYTIME MEAL breakfast
90 minutes -2 hours SNACK pre training
TRAINING
Post workout Shake
Within 1 hour of the TRAINING MEAL training session ‹#› MEAL STRUCTURE
DOUBLE Training
Pre WOD NOCCO / BCAA’S / SMALL SNACK / FASTED
TRAINING
Post workout Recovery shake
Within 1 hour of the TRAINING MEAL session
3-4 hours after ANYTIME MEAL breakfast
90 minutes -2 hours SNACK pre training
TRAINING
Within 1 hour of the TRAINING MEAL training session
REST DAY
Within 1 hour of ANYTIME MEAL waking
3-4 hours after ANYTIME MEAL breakfast
3 hours after lunch SNACK
3 hours after snack TRAINING MEAL
‹#› Nutrition Structure
STRENGTH
5 meals per day plus a shake
2 training meals and 1 anytime meal. 2 snacks + one shake
Space your intake evenly over the day. Regular feedings will maximise recovery and muscle growth.
Rest days become growth days. Eat the same as you would on a training day.
Place the training meals pre and post workout. If you train first thing then use breakfast and lunch as training meals.
Feel free to use an intra workout carb drink if sessions exceed 90 minutes.
‹#› AM Training
Pre WOD NOCCO / BCAA’S / SMALL SNACK
TRAINING
Post workout Recovery shake
Within 1 hour of the TRAINING MEAL training session
3 hours later TRAINING MEAL
2-3 hours later SNACK
3 hours after snack SNACK
2-3 hours later ANYTIME MEAL
LUNCHTIME Training
Within 1 hour of waking TRAINING MEAL
60- 90 minutes pre SNACK workout
TRAINING
Post workout Recovery shake
Within 1 hour of the TRAINING MEAL session
3 hours after training SNACK meal
3 hours after snack ANYTIME MEAL
PM Training
Within 1 hour of waking ANYTIME MEAL
3 hours after breakfast TRAINING MEAL
2-3 hours after snack SNACK
90 minutes -2 hours pre SNACK training
TRAINING
Post workout Recovery shake
Within 1 hour of the TRAINING MEAL ‹#› training session DOUBLE TRAINING
Pre WOD NOCCO / BCAA’S / SMALL SNACK / FASTED
TRAINING
Post workout Recovery shake
Within 1 hour of the TRAINING MEAL training session
3-4 hours later TRAINING MEAL
2 hours pre workout SNACK
TRAINING
Within 1 hour of the TRAINING MEAL training session
60 minutes pre bed SNACK
REST DAY
Within 1 hour of ANYTIME MEAL waking
3 hours after SNACK breakfast
2-3 hours after ANYTIME MEAL snack
3 hours after lunch SNACK
3-4 hoiurs after TRAINING MEAL snack
‹#› Supplements and links
‹#› Vegan sources of key nutrients
A vegan diet can limit the sources of some key nutrients, but it doesn’t mean you cannot get them from other sources.
Add these foods regularly alongside some supplementation and you will be fine!
‹#› Vegan protein powders
Cheaper option but still great is the chocolate peanut flavour from Bulk powders
BUY HERE
Another great protein powder.
BUY HERE and use code PH10 for 10% off
Tiramisu protein powder?! Amazing!
BUY HERE
‹#› VeSUPPLEMENTATIONgan supplements
AMAZON RECOMMENDED PRODUCTS
CLICK HERE FOR RECOMMENDED PRODUCTS
NOTE
Supplements are not needed, but they are beneficial to ensure you are performing at your best. Liam from pH Nutrition can advise on blood testing if you are unsure of your current health status.
Please head over to his site www.phnutrition.co.uk or email him on [email protected] for more info.
‹#› Vegan product links
Excellent vegan online supermarket.
Amazing site where you can search vegan products in all supermarkets
Great site to stock up on nuts, seeds, beans, oats and baking products
‹#› A vegan diet is a great way to improve your health, lower inflammation and fuel your training….
If you do it correctly.
Remember it is about progress not perfection
‹#›