This eating plan is an example and must not be followed.
The quantities indicated are variable and may change depending on the brands and types of food. This program is an example.
| Food/Products |
Quantities (raw weighings unit/gr/ml) |
Proteins (gr) |
Lipids (gr) |
Carbohydrates (gr) |
Calories |
kJ |
| Fruit |
1 |
1 |
0 |
14.5 |
62 |
248 |
| Chia seed |
30g |
2 |
3 |
0 |
35 |
140 |
| Hemp seed |
30g |
9 |
15 |
3 |
183 |
732 |
| Rice milk |
200ml |
0 |
2 |
18.8 |
93.2 |
373 |
| Coconut sugar |
20g |
0 |
0 |
12.5 |
62 |
248 |
| Oatmeal |
40g |
4 |
3.2 |
24 |
140.8 |
563 |
| Nutritional analyzes Breakfast |
19 |
23.2 |
72.8 |
576 |
|
| Tea - infusion - Herbal tea / without sugar |
1 |
0 |
0 |
0 |
0 |
0 |
| Nutritional analyzes of the Snack |
0 |
0 |
0 |
0 |
|
| Tofu |
100g |
14 |
9 |
0 |
137 |
548 |
| Green vegetables |
600g |
6 |
0 |
36 |
168 |
672 |
| Lawyer |
1 |
2 |
20 |
3 |
200 |
800 |
| Legumes/starches |
60g |
6 |
2 |
45 |
222 |
888 |
| Herbs |
0 |
0 |
0 |
0 |
0 |
0 |
| Pumpkin seed |
10g |
10 |
4 |
3.5 |
90 |
360 |
| Olive/rapeseed oils |
2 tsp |
0 |
10 |
0 |
90 |
360 |
| Nutritional analyzes of Lunch |
38 |
45 |
87.5 |
907 |
|
| Tea - infusion - Herbal tea / without sugar |
1 |
0 |
0 |
0 |
0 |
0 |
| Nutritional analyzes of the Snack |
0 |
0 |
0 |
0 |
|
| DINNER |
| Legumes/starches |
30g |
8 |
1 |
15 |
101 |
404 |
| Green vegetables |
300g |
3 |
0 |
18 |
84 |
336 |
| Tofu |
30g |
4.2 |
3.7 |
0 |
50.1 |
200 |
| Chia seed |
30g |
2 |
3 |
0 |
35 |
140 |
| Seitan |
50g |
9.5 |
2 |
3 |
68 |
272 |
| Walnut/rapeseed oils |
2 tsp |
0 |
10 |
0 |
90 |
360 |
| Nutritional analyzes of the Dinner |
26.7 |
19.7 |
36 |
428.1 |
|
| Global nutritional analyzes |
84.7 |
87.9 |
210.8 |
1973.1 |
8257 |