Vegan Meal Plan

TrainingWithTonya

Okay, I asked a couple of weeks ago about vegan menu ideas for a project for school and promised I'd post the menu I came up with to help anyone who might need some ideas. So, here is a copy of the project I turned in. It is based on a 38 year old male, 6 feet tall, 210 pounds and highly active. The nutrition information / content information is from the www.mypyramid.gov website for menu tracking because that was the assignment. We had to be within 55-65% for carbs, 10-35% for protein, and 20-35% for fat. We also had to get within 10% below the recommendations for the nutrients listed or exceed them.

Menu
Breakfast
Oatmeal (Old fashioned oats, 1.5 cups) sweetened with Maple Syrup (2 tablespoons)
Orange Juice fortified with calcium (1 cup)

Lunch
Salad containing the following:
Romaine Lettuce—1 cup
Spinach—1 cup
Soybean Sprouts—1/2 cup
Carrots—6 baby
Tomatoes—10 grape
Broccoli—1/2 cup flowerets
Sunflower Seeds—1/4 cup without shells
Salad Dressing containing the following:
Canola, Soybean, & Sunflower Oil Mix—2 tablespoons
Rice Wine Vinegar—1 tablespoons
Dinner
Vegetarian Stuffed Cabbage containing the following:
Cabbage—2 cups (approximately, Individual leaves are used for rolling around filling)
Canola, Soybean, and Sunflower Oil Mix—1 tablespoon
Red Bell Pepper—1/2 medium, chopped
Green Bell Pepper—1/2 medium, chopped
Onion—1/2 medium, chopped
Rice Wine Vinegar—1 tablespoons
Reduced Sodium Soy Sauce—1/2 tablespoon
Kidney Beans—1/2 cup, cooked
Water Chestnuts—1/2 cup, chopped
Stewed Tomatoes—1 cup
Quinoa—1 cup
This recipe actually lists 4 times the amounts listed for the ingredients and is suppose to be 8 servings. Participant will eat two servings, so the ingredient amounts listed are just for his 2 servings.
Dessert
Autumn Fruit Compote containing the following:
Apple—1 medium
Orange—1/2 medium
Lemon—1/2 medium
Dried Mixed Fruit—1/2 cup
Fig—1/2 medium
Stevia—1 tablespoon (This item is not listed in the Food Guide Pyramid site, but is a 0 calorie sweetener.)
Cinnamon Stick—1 (This item is not listed in the Food Guide Pyramid site, but is a 0 calorie spice.)
This recipe actually lists 4 times the amounts of the ingredients listed here. The amounts listed here are for one serving, which is what the person would consume.
 
Calculations
Percentage of Calorie Recommendation Consumed
(2719 / 2764) x 100 = 98.4%
Percentage of Calories Consumed from Carbohydrates
443 g x 4 = 1772 Calories from carbohydrates
(1772 / 2719) x 100 = 65.2% from carbohydrates
Percentage of Calories Consumed from Protein
80 g x 4 = 320 Calories from protein
(320 / 2719) x 100 = 11.8% from protein
Percentage of Calories Consumed from Fat
84.9 g x 9 = 764.1 Calories from fat
(764.1 / 2719) x 100 = 28.1% from fat
Percentage of Recommended Grams of Fiber
(68 g / 38 g) x 100 = 178.9% of Fiber recommendation consumed
Percentage of Recommended Milligrams of Calcium
(928.5 mg / 1000 mg) x 100 = 92.9%
Acceptable Consumption of Milligrams of Sodium
Sodium Range = 1500 mg to 2300 mg
Consumption was 2048 mg, which is inside that range
Percentage of Recommended Milligrams of Iron
(35.6 mg / 8 mg) x 100 = 445%
While this seems excessively high, it is still under the Upper Limit range of 40-45 mg / day listed in our book.

carl1738

The only fault I could see might be that 80 grams of protein might be a touch low for a very active 210 pound man. Maybe supplement with some soy protein shakes? Other than that, it looks doable!

TrainingWithTonya

I actually got a 100 on the project. We weren't allowed to use supplements at all, including protein powders. And 80 grams of protein meets his needs of 0.8 grams of protein per kilogram of body weight. Yes, it is the low end of the recommendations, but 210 pounds at 6 feet tall isn't a body builder by any means, so it is sufficient. Personally, if I were designing a program for him that I set the specs on, I'd be a little higher in protein, but within the requirements of the assignment, I just couldn't do it. LOL