1
vegan plan
INTRODUCTION
adopting veganism
Animal cruelty and exploitation is big a problem we’re facing
right now. They are suffering for inhuman reasons. The only
known solution to feeding an overpopulated planet is a vegan
society.
Those are all good reasons to go vegan. None of those reasons
made me a vegan.
My life is based around my body. I am experimenting with
different methods to obtain and sustain a healthy, good
looking body. That’s why I tried many diets such as Flexible or
Ketogenic, and I had massive success with all of them. So if I’m
not into the Vegan Diet for the sake of the animals and have
other diets that are working too, why am I a vegan?
It’s all because of the results. I am 100% that a Vegan live is the
way humanity is supposed to life. Why? THE RESULTS!
People literally hate on a lifestyle no one is forcing them to live.
I fell for the bad reputation of the vegan diet and avoided trying
it for many many years.
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vegan plan
INTRODUCTION
my reason
Then a very good friend encouraged me to try it. He didn’t talk
about the typical reasons to go vegan: He didn’t try to make
me feel guilty for suffering animals, but listed me the HEALTH
BENEFITS of a vegan lifestyle. And he was totally right.
I tried it and here I am. I never had this type of strength, I’m in
my best shape and my endurance is crazy! I’ve never felt this
healthy in my life and I’m in love with the results the vegan
diet gave me. Once you’ve learned how to do it, it’s so easy to
integrate into your lifestyle, with absolutely NO limitations. You
don’t need to miss out on anything (except meat of course)!
I’m a Vegan because it’s the best diet for my goals. If your goal
is to become strong, well shaped and healthy, go Vegan. It’s the
best way.
In the following pages I’ll explain how it works.
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vegan plan
INTRODUCTION
how does it work
Every diet is about your calories and macro nutrition.
To get results fast it’s important to know your maintenance
calories. Click here to find out yours.
From there, you can go into either a caloric deficit or
caloric surplus.
Then there are the macros:
- Carbohydrates
- Protein
- Fats
Your body uses those
macros to fuel it’s energy.
Carbohydrates are it’s main
resource, but it will use up
protein and fats if there’s
no carbohydrates to get
the energy from. There’s a 4
myth that carbohydrates
are responsible for gaining
fat and people leave them
out of their diet.
Don’t do that! You need
carbohydrates to fuel your
body and for your muscles
to grow! For cutting, we still
want to eat less than usual.
vegan plan
INTRODUCTION
calorie counting
For our caloric deficit, you want to be in a deficit of 300-500
calories. There is one option for you to know how much of food
that is: calorie counting. It’s a stressing thing to do,
and you’ll probably hate it. That’s why you don’t need to do
it forever. You need to find out how much of food is the right
amount for you, so you can adjust your diet approprietly.
Afterwards: Leave the counting out and do it based on your
feelings. It takes some time to figure it out, but it’s totally
worth it! So when beginning, count your calories.
I did count my calories YEARS ago and based on that, learned
how much food I need to eat to be in a deficit or surplus. It’s
better to start learning that right in the beginning so you head
is clear for other stuff in the future of your journey. Don’t be
lazy on that part!
The following plan delivers you meals day by day that will
guarantee you making your muscles visible and losing fat the
healthy way! If you stick to this plan closely, success
is guaranteed.
5
vegan plan
INTRODUCTION
intermittent fasting
This diet is based on intermittent fasting.
That means that you don’t eat or drink
anything nutritious before working out.
The effectiveness of the diet has been proven
by me. Over the past year I’ve been working
out consistantly and maintaining form and
after a while even improving my fitness.
I’ve used multiple ways of dieting in the
past, and this has by far been the most
effective and reasonable method I’ve seen
so far.
Keep in mind that if you are diabetic or
need to maintain certain levels within your
body. Don’t put the diet before your health.
Also this diet is not an addition to regular
nutrition, you should use it as your main
and only source of food, this means that you
need to get all the nutritious elements of a
healthy diet using this method in order for it
to function as predicted.
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vegan plan
INTRODUCTION
intermittent fasting
Switching to an intermittent fasting diet expands your limits
and boosts your performance in a number of ways. Here are
some of the powerful benefits of intermittent fasting:
- Boosts fat loss
- Increases energy
- Saves muscle
- Promotes cellular repair and autophagy (when your body
consumes defective tissue in order to produce new parts)
- Reduces insulin resistance and protects against type 2
diabetes
- Lowers bad cholesterol
- Promotes longevity
- Protects against neurodegenerative diseases such as
Alzheimer’s and Parkinson’s
- Improves memory and boosts brain function
- Makes cells more resilient
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vegan plan
INTRODUCTION
how does it work
Your day probably won’t be the exact same
as mine. Your activities may restrict you
from replicating my day - but here’s how you
can implement my approach into your own
life. My fasting always ends after I finished
my workout. This results in my body using
up the energy it stored in its fat cells instead
of the food I eat. This is the most important
thing to implement. Don’t eat before your
workout. Don’t fill yourself up with soda
or unhealthy drinks. Stick to water, tea or
coffee.
After your workout, you can eat your meals
according to my plan. Try to fast at least
14-16 hours between your last meal and
your first meal on the next day.
How to eat less:
Drink liquids before you start eating your meal. Your stomach
will fill up with the liquids and you’ll fell less hunger.
Cook less. If there’s less to eat, you won’t eat more!
Use smaller plates. Stick to that one plate and don’t refill it!
Implement low calorie, stuffing food. Easy to do if you follow
my meal plan!
Eat slower. If you eat slower, you’ll feel WAY earlier then your
body has had enough. It’s the easiest trick to implement!
8
vegan plan
INTRODUCTION
a typical day
HOW TO DO IT: It’s simple. Don’t eat for
an extended period. People tend to snack
their calories in by mindlessly grabbing
food inbetween activities. That’s why a lot of
people gain weight. All of those small calorie
shots add up to a caloric surplus. Avoid this
by knowing exactly when you eat and what
you eat.
Here’s my typical day of intermittent
fasting:
7am - WAKE UP
Water, tea, coffee
(0 carb liquids until the workout)
12-1pm - STARTING THE WORKOUT
3pm - FINISHING THE WORKOUT
Right after fruit post workout
(Breaking the fast)
3:30-4pm - FIRST REAL MEAL
5-5:30pm - SNACK
8-8:30pm - LAST MEAL
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vegan plan
INTRODUCTION
spices
Spices are crucial for every meal
cuz they have soo many benefits!
Up from building up your immune system, improving your skin
health and reducing cancer risk, there’s no reason better than
their simple TASTE to use spices and seeds with every meal.
Those are my favorites:
- cumin
- Black pepper ( my favorite)
- Paprika
- Chilli
- Onion powder (my favorite)
- Nutritional yeast
I also add all kinds of seeds with
my meals because of their high protein
and fat intake.
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vegan plan
INTRODUCTION
seeds
As far as seeds go, they are a great way to add texture and
flavor to your meals. There’s not really any limit to adding small
extra’s to your meal to improve the experience of the diet.
My favorites are:
- Chia seeds
- Pumpkin seeds
- Hemp seeds
- Sunflower seeds
- Sesame seeds
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vegan plan
INTRODUCTION
veggies
Green or any kind of vegetables
are the key to a healthy diet!
So be sure to eat a variety of
them with every meal!
In the plan are my favorites
but if you have preferences
to a different vegetable
There’s no problem to
change them!
Here is of healthy vegetables you can exchange for every male:
Kale
Spinach (favorite)
Broccoli (favorite)
Cauliflower
Brussel sprouts
Eggplant
Zucchini (favorite)
Green peas
Edamame
Black beans
Red beans
Chickpeas
Red lentils
Brown lentils
12
Week 1
DAY 1
Never use more / less of them:
Legumes: 250g
Potatoes: 250g
Pastas: 200g
Hummus: 150-200g
For vegetables, change the
grams to whatever you like,
but no limiting.
No meals before working out.
Preferred training time: Around noon.
Meal 1: Post workout
- 5 Dates
- 2 Bananas
Meal 2:
Grilled vegetables:
- zuccini
- red onions
- peppers
- mushrooms + beans + avocado
- Sweet potatoes
Snack:
- Handful of mixed nuts + black coffee
(Almonds,cashews,walnuts)
Meal 3:
- Beans
- corn
- hummus
- spinach
- sweet potato
13
Week 1
DAY 2
No meals before the workout.
Preffered workout time: Around noon.
Meal 1: Post workout
- 2 bananas
- 1 apple
Meal 2: first real meal
- Grilled vegetables (mushrooms,
red onion, zucchini, peppers)
- quinoa
- half avocado
Snack:
- Hummus
- cucumbers
- cherry
- tomatoes
Meal 3:
- Brussel sprouts
- tofu
- sweet
- potatoes
- half avocado
14
Week 1
DAY 3
No meals before the workout.
Preffered workout time: Around noon.
Meal 1: post workout
2 bananas
Meal 2: first real meal
- Lentils
- grilled vegetables
(eggplant, mushrooms, red
onions)
- beans
Snack:
- Protein bar
- coffee
- Mango
Meal 3:
Whole wheat pasta
- zucchini
- red
- onion (grill then blend)
- grilled
- mushrooms
- peppers
15
Week 1
DAY 4
No meals before the workout.
Preffered workout time: Around noon.
Meal 1: post workout
- 5 dates
- 1 apple
Meal 2: first real meal
- Tofu
- peas
- sweet potatoes
- avocado
Snack:
- Handful of sunflower
seeds
- dark chocolate
- black coffee
Meal 3:
Grilled vegetables:
- mushrooms
- red onion, spinach
- beans
- cabbage salad
16
Week 1
DAY 5
No meals before the workout.
Preffered workout time: Around noon.
Meal 1: post workout
- 5 dates
- 1 apple
Meal 2: first real meal
Grilled vegetables in a burrito
with a hummus layer:
- zuccini
- red
- onions
- peppers
- mushrooms
- avocado
Snack:
Handful of walnuts
- black coffee
- dark chocolate
Meal 3:
- Peanut butter sandwich
- banana
17
Week 1
DAY 6
FAST AS LONG AS YOU CAN!
Preferably till 1-3pm
No meals before working out.
Preferred training time: Around noon.
Meal 1: Post workout
- 5 Dates
- 2 Bananas
Meal 2:
Grilled vegetables:
- zuccini
- red onions
- peppers
- mushrooms + beans + avocado
- Sweet potatoes
Snack:
- Handful of mixed nuts + black coffee
(Almonds,cashews,walnuts)
Meal 3:
- Beans
- corn
- hummus
- spinach
- sweet potato
18
Week 1
DAY 7
Meal 1: Post workout
- 2 bananas
- 1 apple
- Handful of Mixed nuts
Meal 2:
- Grilled vegetables (mushrooms,
red onion, zucchini, peppers)
- quinoa
- half avocado
Snack:
- Hummus
- cucumbers
- avocado on whole wheat bread
and cheery tomatoes
Meal 3:
- Brussel sprouts
- tofu
- sweet
- potatoes
- pickles
19
Week 2
DAY 1
NO MEALS UNTIL YOU DO THE WORKOUT
PREFERABLE TIME TO TRAIN: Around noon
Meal 1: Post workout
- 5 dates
- 2 bananas
Meal 2: first real meal
- Grilled vegetables: (red
onions, mushrooms,
peppers, spinach)
- chickpeas
- peas
Snack:
- Handful of sunflower
seeds
- dark chocolate
- coffee
Meal 3:
- Grilled vegetables in a
burrito
with avocado layer:
- zuccini
- red
- onions
- peppers
- mushrooms
20
Week 2
DAY 2
Meal 1: post workout meal
- 5 dates
- 1 apple
Meal 2: first real meal
- Lentils
- Grilled vegetables:
- mushrooms
- red onion
- spinach
- beans
- avocado
Snack:
- Protein bar
- black coffee
- Mango
Meal 3:
- Quinoa
- beans
- corn
- tofu
- hummus
21
Week 2
DAY 3
No meals before the workout.
Preffered workout time: Around noon.
Meal 1: post workout meal
- 2 bananas
- 1 apple
Meal 2: first real meal
- Whole wheat pasta
- kale
- tempeh
- tomato
- olive oil
Snack:
- Peanut butter sandwich
- banana
- Handful of raisins
Meal 3:
Grilled vegetables:
- mushrooms
- red onion
- spinach
- beans
- avocado
22
Week 2
DAY 4
Meal 1: post workout
- 5 dates
- 2 bananas
Meal 2: first real meal
- Lentils
- Grilled vegetables:
- mushrooms
- red onion
- spinach
- beans
- avocado
Snack:
Handful of mixed nuts
- black coffee
(Almonds,cashews,walnuts)
Meal 3:
- Chickpeas
- grilled vegetables
- avocado
- Mushrooms
- red onion
- zucchini
- peppers
23
Week 2
DAY 5
NO MEALS UNTIL YOU DO THE WORKOUT
PREFERABLE TIME TO TRAIN: Around noon
Meal 1: post workout
- 2 bananas
- 1 apple
Meal 2: first real meal
- Grilled vegetables in a
burrito with a hummus
layer:
- zuccini
- red
- onions
- peppers
- mushrooms
- avocado
Snack:
- Whole wheat bread
- avocado
- chilli
- cherry tomatoes
Meal 3: cheat day
24
Week 2
DAY 6
First meal:
- 5 dates
- 1 apple
- 2 kiwis
Handful of mixed nuts, raisins
Meal 2:
- Beans
- corn
- hummus
- spinach
- sweet potato
Meal 3:
- Rice cake
- avocado
- chilli
- cherry tomatoes
25
Week 2
DAY 7
Meal 1: Post workout
- 5 dates
- 2 bananas
- 2 kiwis
Meal 2:
Grilled vegetables:
- zuccini
- red onions
- peppers
- mushrooms
- beans
- avocado
- Sweet potatoes
Snack:
- Handful of mixed nuts
- black coffee
(Almonds,cashews,walnuts)
Meal 3:
- Beans
- corn
- hummus
- spinach
- sweet potato
26
Week 3
DAY 1
Meal 1: post workout
- 5 dates
- 1 apple
Meal 2: first real meal
Grilled vegetables:
- zuccini
- red onions
- peppers
- mushrooms
- beans
- avocado
- Sweet potatoes
Snack:
- Handful of walnuts
- black coffee
- dark chocolate
Meal 3:
- Whole wheat pasta
- kale
- tempeh
- tomato
- olive oil
27
Week 3
DAY 2
Meal 1: post workout
- 2 bananas
Meal 2: first real meal
- Lentils
Grilled vegetables:
- mushrooms
- red onio
- spinach
- beans
- avocado
Snack:
- Hummus
- cucumbers
- cherry
- tomatoes
- Mango
Meal 3:
- Brussel sprouts
- tofu
- sweet potatoe
- beans
28
Week 3
DAY 3
Meal 1: post workout
- 5 dates
- 2 kiwis
Meal 2: first real meal
- Chickpeas
- grilled vegetables
- avocado
- Mushrooms
- red onion
- zucchini
- peppers
Snack:
- Protein bar
- green tea
Meal 3:
- Tofu
- peas
- sweet potatoes
- avocado
29
Week 3
DAY 4
Meal 1: post workout
- 1 apple
- 5 dates
Meal 2: first real meal
- Beans
- corn
- hummus
- spinach
- sweet potato
Smack:
- Peanut butter sandwich
- banana
Meal 3:
Grilled vegetables:
- mushrooms
- red onion
- spinach
- beans
- avocado
30
Week 3
DAY 5
Meal 1: post workout
- 5 dates
- 1 apple
Meal 2: first real meal
Grilled vegetables in a burrito
with a hummus layer:
- zuccini
- red onions
- peppers
- Mushrooms
- avocado
Snack:
- Handful of walnuts
- black coffee
- dark chocolate
Meal 3:
- Peanut butter sandwich
- banana
31
Week 3
DAY 6
First meal:
- 5 dates
- 1 apple
- Kiwi
- mango
Second meal:
Pick your favorite CLEAN meal from this week
Last meal:
Cheat meal (pick whatever you want)
32
Week 3
DAY 7
Meal 1: Post workout
- 2 bananas
- 1 apple
Handful of Mixed nuts
Meal 2:
- Grilled vegetables
(mushrooms, red onion,
zucchini, peppers)
- quinoa
- half avocado
Snack:
- Hummus
- cucumbers
avocado on whole
wheat bread and cheery
tomatoes
Meal 3:
- Brussel sprouts
- tofu
- sweet potatoes
- pickles
33
Week 4
DAY 1
Meal 1: post workout
- 2 bananas
- 5 dates
Meal 2: first real meal
- Lentils
Grilled vegetables:
- mushrooms
- red onion
- spinach
- beans
Snack:
- Handful of mixed nuts
- black coffee
- Raisins
Meal 3:
- Quinoa
- edamame
- corn
- tofu
- avocado
34
Week 4
DAY 2
Meal 1: post workout
- 1 apple
- 5 dates
Meal 2: first real meal
Grilled vegetables:
- eggplant
- red onions
- peppers
- mushrooms
- beans
- avocado
- Sweet potatoes
Snack:
- Protein bar
- green tea
- Mango
Meal 3:
- Brussel sprouts
- tempeh
- sweet potatoe
- beans
- avocado
- cherry tomatoes
35
Week 4
DAY 3
Meal 1: post workout
- 2 bananas
- 1 apple
Meal 2: first real meal
Grilled vegetables in a
burrito with a hummus
layer:
- zuccini
- red onions
- peppers
- mushrooms
- avocado
Snack:
- 5 dates
- black coffee
- dark chocolate
Meal 3:
- Peanut butter sandwich
- raisins
- Handful of walnuts
36
Week 4
DAY 4
Meal 1: post workout
- 5 dates
- 2 bananas
Meal 2: first real meal
- Whole wheat pasta
- kale
- tofu
- tomato
- olive oil
- edamame
Snack:
- Black coffee
- dark chocolate
- 10 almonds
Meal 3:
Grilled vegetables in a burrito
with a hummus layer:
- zuccini
- red onions
- peppers
- mushrooms
- avocado
37
Week 4
DAY 5
Meal 1: post workout
- 2 bananas
- 1 apple
Meal 2: first real meal
Grilled vegetables in a
burrito with a hummus
layer:
- zuccini
- red onions
- peppers
- mushrooms
- avocado
Snack:
- Whole wheat bread
- avocado
- chilli
- cherry tomatoes
Meal 3: cheat day
38
Week 4
DAY 6
First meal:
- 5 dates
- 1 apple
- 2 kiwis
- Handful of mixed nuts
- raisins
Meal 2:
- Beans
- corn
- hummus
- spinach
- sweet potato
Meal 3:
- Rice cake
- avocado
- chilli
- cherry tomatoes
39
Week 4
DAY 7
Meal 1: Post workout
- 5 dates
- 2 bananas
- 2 kiwis
Meal 2:
Grilled vegetables:
- zuccini
- red onions
- peppers
- mushrooms
- beans
- avocado
- Sweet potatoes
Snack:
- Handful of mixed nuts
(Almonds,cashews,walnuts)
- black
- coffee
- Mango
Meal 3:
- Peas
- cherry tomatoes
- tofu
- potatoes
- hummus
- cucumbers
40
Week 5
DAY 1
Never use more / less of them:
Legumes: 200g
Potatoes: 200g
Pastas: 200g
Hummus: 150g
For vegetables, change the
grams to whatever you like,
but no limiting.
Meal 1: Post workout
- Peanut butter sandwich with 1 banana
Meal 2:
- Peas
- cherry tomatoes
- tofu
- potatoes
- hummus
Snack:
- Handful of mixed nuts
- black coffee
- Mango
Meal 3:
Grilled vegetables:
- mushrooms
- red onion
- spinach
- beans
- avocado
41
Week 5
DAY 2
Meal 1: post workout
- 5 dates
- 2 bananas
Meal 2: first real meal
- Whole wheat pasta
- kale
- tempeh
- tomato
- olive oil
Snack:
- Handful of walnuts
- raisins
- black coffee
Meal 3:
- Brussel sprouts
- tofu
- sweet
- potatoe
- beans
42
Week 5
DAY 3
Meal 1: post workout
- 5 dates
- 1 apple
Meal 2: first real meal
- Rice
- chickpeas
- tahini
- salsa
- broccoli
Snack:
- Peanut butter sandwich
with 1 banana
Meal 3:
- Whole wheat bread
- avocado
- chilli
- cherry tomatoes
43
Week 5
DAY 4
Meal 1: post workout
- 1 apple
- two bananas
Meal 2: first real meal
- Grilled vegetables
(Mushrooms, red onion, zucchini, peppers)
- quinoa
- avocado
Snack:
- Handful of sunflower seeds
- dark chocolate
- black coffee
- mango
Meal 3:
- 2 slices whole bread
- kale
- tofu
- cherry tomatoes
- sweet potatoes
44
Week 5
DAY 5
Meal 1: post workout
- 5 dates
- 2 bananas
Meal 2: first real meal
Grilled vegetables:
- zuccini
- red onions
- peppers
- mushrooms
- beans
- avocado
- Sweet potatoes
Snack:
- Handful of walnuts
- black coffee
- dark chocolate
Meal 3:
- Whole wheat pasta
- kale
- tempeh
- tomato
- olive oil
45
Week 5
DAY 6
First meal:
- 5 dates
- 1 apple
- 2 kiwis
- Handful of mixed nuts / raisins
Meal 2:
Beans
- corn
- hummus
- spinach
- sweet potato
Meal 3:
Cheat meal!
46
Week 5
DAY 7
Meal 1: Post workout
- 2 bananas
- 1 apple
- Handful of Mixed nuts
Meal 2:
- Grilled vegetables
(mushrooms, red onion, zucchini, peppers)
- quinoa
- half avocado
Snack:
- Hummus
- cucumbers
- avocado on whole wheat bread and cheery tomatoes
Meal 3:
- Brussel sprouts
- tofu
- sweet
- potatoes
- pickles
47
Week 6
DAY 1
Meal 1: post workout
- 5 dates
- 1 apple
Meal 2: first real meal
Grilled vegetables:
- zuccini
- red onions
- peppers
- mushrooms
- beans
- avocado
- Sweet potatoes
Snack:
- Handful of walnuts
- black coffee
- dark chocolate
- mango
Meal 3:
- Whole wheat pasta
- kale
- tempeh
- tomato
- olive oil
48
Week 6
DAY 2
Meal 1: post workout
- 2 bananas
Meal 2: first real meal
- Lentils
Grilled vegetables:
- mushrooms
- red onion
- spinach
- beans
- avocado
Snack:
- Hummus
- cucumbers
- cherry tomatoes
Meal 3:
- Brussel sprouts
- tofu
- sweet potatoe
- beans
49
Week 6
DAY 3
Meal 1: post workout
- 5 dates
- 2 kiwis
Meal 2: first real meal
- Chickpeas
- avocado
Grilled vegetables:
- Mushrooms
- red onion
- zucchini
- peppers
Snack:
- Protein bar
- green tea
Meal 3:
- Tofu
- peas
- sweet potatoes
- avocado
50
Week 6
DAY 4
Meal 1: post workout
- 1 apple
- 5 dates
Meal 2: first real meal
- Beans
- corn
- hummus
- spinach
- sweet potato
Smack:
- Peanut butter sandwich
- banana
- Mango
Meal 3:
Grilled vegetables:
- mushrooms
- red onion
- spinach
- beans
- avocado
51
Week 6
DAY 5
Meal 1: post workout
- 5 dates
- 1 apple
Meal 2: first real meal
Grilled vegetables in a burrito
with a hummus layer:
- zuccini
- red onions
- peppers
- mushrooms
avocado
Snack:
- Handful of walnuts
- black coffee
- dark chocolate
Meal 3:
- Peanut butter sandwich
- banana
52
Week 6
DAY 6
First meal:
- 5 dates
- 1 apple
- Kiwi
- mango
Second meal:
Pick your favorite CLEAN meal from this week
Last meal:
Cheat meal (pick whatever you want)
53
Week 6
DAY 7
Meal 1: Post workout
- 2 bananas
- 1 apple
- Handful of Mixed nuts
Meal 2:
Grilled vegetables
(mushrooms, red onion,
zucchini, peppers)
- quinoa
- half avocado
Snack:
- Hummus
- cucumbers
- avocado on whole
wheat bread and cheery
tomatoes
Meal 3:
- Brussel sprouts
- tofu
- sweet potatoes
- pickles
54
Week 7
DAY 1
Meal 1: post workout
- 2 bananas
- 5 dates
Meal 2: first real meal
- Lentils
Grilled vegetables:
- mushrooms
- red onion
- spinach
- beans
Snack:
- Handful of mixed nuts
- black coffee
- Raisins
Meal 3:
- Quinoa
- edamame
- corn
- tofu
- avocado
55
Week 7
DAY 2
Meal 1: post workout
- 1 apple
- 5 dates
Meal 2: first real meal
Grilled vegetables:
- eggplant
- red onions
- peppers
- mushrooms
- beans
- avocado
- Sweet potatoes
Snack:
- Protein bar
- green tea
- Mango
Meal 3:
- Kale
- red onions
- quinoa
- tofu
- strawberries
56
Week 7
DAY 3
Meal 1: post workout
- 2 bananas
- 1 apple
Meal 2: first real meal
Grilled vegetables in a burrito
with a hummus layer:
- zuccini
- red onions
- peppers
- mushrooms
- avocado
Snack:
- 5 dates
- black coffee
- dark chocolate
Meal 3:
- Tofu
- edamame
- sweet potatoes
- avocado
57
Week 7
DAY 4
Meal 1: post workout
- 5 dates
- 2 bananas
Meal 2: first real meal
- Whole wheat pasta
- kale
- tofu
- tomato
- olive oil
- edamame
Snack:
- Black coffee
- dark chocolate
- 10 almonds
Meal 3:
Grilled vegetables in a burrito
with a hummus layer:
- zuccini
- red onions
- peppers
- mushrooms
- avocado
58
Week 7
DAY 5
Meal 1: post workout
- 2 bananas
- 1 apple
Meal 2: first real meal
Grilled vegetables in a
burrito with a hummus
layer:
- zuccini
- red onions
- peppers
- mushrooms
- avocado
Snack:
- Whole wheat bread
- avocado
- chilli
- cherry tomatoes
Meal 3: cheat day
59
Week 7
DAY 6
First meal:
- 5 dates
- 1 apple
- 2 kiwis
- Handful of mixed nuts
- raisins,
- black coffee
Meal 2:
- Beans
- corn
- hummus
- spinach
- sweet potato
- cucumber
Meal 3:
- Rice cake
- avocado
- chilli
- cherry tomatoes
60
Week 7
DAY 7
Meal 1: Post workout
- 5 dates
- 2 bananas
- 2 kiwis
Meal 2:
Grilled vegetables:
- zuccini
- red onions
- peppers
- mushrooms
- beans
- avocado
- Sweet potatoes
Snack:
- Handful of mixed nuts
(Almonds,cashews,walnuts)
- black coffee
Meal 3:
- Peas
- cherry tomatoes
- tofu
- potatoes
- hummus
- cucumbers
61
Week 8
DAY 1
Meal 1: post workout
- 2 bananas
- 5 dates
Meal 2: first real meal
- Lentils
Grilled vegetables:
- mushrooms
- red onion
- spinach
- beans
Snack:
- Handful of mixed nuts
- black coffee
- Raisins
Meal 3:
- Quinoa
- edamame
- corn
- tofu
- avocado
62
Week 8
DAY 2
Meal 1: post workout
- 1 apple
- 5 dates
Meal 2: first real meal
Grilled vegetables:
- eggplant
- red onions
- peppers
- mushrooms
- beans
- avocado
- Sweet potatoes
Snack:
- Protein bar
- green tea
- Mango
Meal 3:
- Kale
- red onions
- quinoa
- tofu
- strawberries
63
Week 8
DAY 3
Meal 1: post workout
- 2 bananas
- 1 apple
Meal 2: first real meal
Grilled vegetables in a burrito
with a hummus layer:
- zuccini
- red onions
- peppers
- mushrooms
- avocado
Snack:
- 5 dates
- black coffee
- Dark chocolate
Meal 3:
- Tofu
- edamame
- sweet potatoes
- avocado
64
Week 8
DAY 4
Meal 1: post workout
- 5 dates
- 2 bananas
Meal 2: first real meal
- Whole wheat pasta
- kale
- tofu
- tomato
- olive oil
- edamame
Snack:
- Black coffee
- Dark chocolate
- 10 almonds
Meal 3:
Grilled vegetables in a burrito
with a hummus layer:
- zuccini
- red onions
- peppers
- mushrooms
- avocado
65
Week 8
DAY 5
Meal 1: post workout
- 2 bananas
- 1 apple
Meal 2: first real meal
Grilled vegetables in a
burrito with a hummus
layer:
- zuccini
- red onions
- peppers
- mushrooms
- avocado
Snack:
- Whole wheat bread
- avocado
- chilli
- cherry tomatoes
Meal 3: cheat day
66
Week 8
DAY 6
First meal:
- 5 dates
1 apple
- 2 kiwis
- Handful of mixed nuts
- raisins
- black coffee
Meal 2:
- Beans
- corn
- hummus
- spinach
- sweet potato
- cucumber
Meal 3:
- Rice cake
- avocado
- chilli
- cherry tomatoes
67
Week 8
DAY 7
Meal 1: Post workout
- 5 dates
- 2 bananas
- 2 kiwis
Meal 2:
Grilled vegetables:
- zuccini
- red onions
- peppers
- mushrooms
- beans
- avocado
- Sweet potatoes
Snack:
- Handful of mixed nuts
(Almonds,cashews,walnuts)
- black coffee
- Mango
Meal 3:
- Peas
- cherry tomatoes
- tofu
- potatoes
- hummus
- cucumbers
68
The end
THANK YOU
A lot of people don’t take the step that you just took,
implementing change can be very hard. Health is
important and the only way to start improving is to
look at aspects like nutrition. You just took the first
step, keep going!
Our journey isn’t over yet though. In oder to
implement a change properly is to make it a habit.
You can’t fall back into your old habits, and you won’t
stay shredded if you just do this for a few weeks.
Make this your new normal, take this achievement
as proof that you can stick to this, and don’t give up!
Your new life is in your hands. It’s up to you to if you
want to stay on top or if you want to fall back into
your old life. My advice, from more than 20 years
of living healthy: Stick to it. It improved my life so
much, that I finally became a happy person. I fell into
peace with myself by simply living the life others
only dream of: That’s sticking to my goals, following 69
my passion and endlessly improving myself.
Let THIS improvement stick to you.
Let’s go for it,
Dejan Stipic