VEGAN FAT LOSS DIET

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Client data

Age-26     sex-female

Weight-68kg                body fat(%)-30%

Calculating nutrition intake-Macro nutrients

PROTIEN

Lean body mass-(100-30%)/100×68=47.6

Assuming she does weight training moderate intensity

Grams of protein=2xLBM=2×47.6=95.2gm

For fat loss add 20% extra ie=115gm/day

CARBOHYDRATES

Protein>100 then carbs=100

  1. 100 gms of carbs

FATS

Omega 9=15-20ml per day

Omega 3=4ml per day

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We are going to give 4 meals to the client

Lets consider client workout from 6:00 to 7:00am

Post workout protein is 30gms

29gms of protein distributed equally for rest 4 meals

 

 

 

 

 

Carbs distributed equally

TIME FOOD
7:30 (post workout) 100 gms boiled pulses(sabji) + ½ jowar bajra roti+leafy green salad
10:30 200ml soy milk +50gm oats+fruit(apple/orange/pear/guava/papaya/musk melon)
14:00 1 bowl Chickpea/sprouts salad+2-3 almonds/apricot crushed on salad(tomato onion capsicum )
18:30 200 gm tofu +50 gm brown rice + fruit(apple/orange/pear/guava/papaya/musk melon)

 

Oil-rice bran oil 15-20ml daily equally distributed

Flax/fish oil tablets-3-4gm daily

Water intake-3-5 ltrs per day equally distributed

 

 

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