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High Protein - VEGAN - Diet Plan (1820kcal)PDF

Updated: Apr 5, 2023


VEGAN Nutrition Plan - We're The Fittest
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A breakfast that contains at least 30g of protein slows the release of the hormone ghrelin, which triggers feelings of hunger. Consuming protein at breakfast also increases the release of satiety hormones, helping you feel fuller for longer.

Drop pounds and keep them off

Routinely eating breakfast is associated with maintaining a healthy weight over time. Research found that 30g of protein at breakfast may help you lose weight because it curbs your appetite.

Manage blood sugar levels

Starting your day by breaking a fast (8 hours of sleep) with refined carbs and no protein creates spikes in blood sugar which cause the body to release insulin. Insulin is a fat storage hormone, instead of refined carbs, try a high protein breakfast instead add some complex carbs and healthy fats and these calories will jump-start your metabolism and keep you from feeling sluggish as well as allow your body everything it needs to build lean muscle.

Boost your performance

Eating breakfast before a workout (especially one lasting 60 minutes or more) energizes your muscles and prevents your body from tapping into protein stores meant for recovery. Research shows that protein at breakfast helps build new muscle and bone cells, as well as boosting your immunity.



For weight management and optimal muscle growth

It is important to keep the metabolism in equilibrium. Eating every 2-3 hours maintains body processes and helps the metabolism remain efficient. This kind of eating pattern, also allows optimal muscle recovery, and is really beneficial for people looking for a weight loss or muscle building diet plan.



Here are some rules around meal timing

  1. Eat breakfast within 1 hour of rising.

  2. Eat every 3 hours after that.

  3. Stop eating 3 hours before bedtime.



Here are some examples of snacks

  1. Try to have or add protein into your snacks.

  2. Snack 2-3 hours after breakfast and 2-3 hours after lunch.

  3. Drink water with your snacks (1pint will help suppress your appetite)



Written by Mitch OG and brought to you by We're The Fittest 4 (WTF4) your friendly neighborhood fitness weirdo's watch out for us!







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