Myprotein Forever Fit Vegan Guide US PDF
Myprotein Forever Fit Vegan Guide US PDF
Myprotein Forever Fit Vegan Guide US PDF
VEGAN
GUIDE
THE
FIT FOREVER AM I
Contents
Tap t o j u m p t o s e c t i o n
1 So you’re
going green...
2 The principles of
a plant-based diet
3 Supplements to
get you started
4 Meal plan
5 Tasty plant-
based recipes
So
you’re
going
green
Whatever your reason for
ditching the meat and dairy,
switching to a vegan diet
can feel more than a little
daunting at first — but it
really doesn’t need to be.
With this guide, we’ll help you figure out how to make this
lifestyle work for you. From mouth-watering recipes to getting the
nutrition you need, going plant-based has never been simpler.
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Principles
of a plant-
based diet
Ditching meat and dairy in favor of a vegan diet is rapidly increasing in popularity.
Let’s explore the ins and outs of a vegan diet and try to uncover why more and
more people are making the transition and how you can too.
01 03
What is a vegan diet? Nail your nutrition
A vegan diet means avoiding animal Variety is key for any diet —
products and their derivatives — particularly when it comes to getting
including meat, fish, eggs, dairy, and enough vitamins and minerals from
sometimes, honey. It typically consists fruit and veg — but it’s even more
of eating fruits, vegetables, fungi, grains, important for vegans.
nuts, soy, and plant-based alternatives
to meat and dairy products.
04
But where do you
02 get your protein?
Why vegan? Whilst meeting your daily protein
People generally choose to follow a requirements following a vegan diet
vegan diet for health, environmental, shouldn’t be a problem, ensuring you
or ethical reasons. Plant-based foods get enough of certain proteins (amino
have a smaller environmental impact acids) can require more thought.
— they require less water, land, and
produce fewer greenhouse gases. Many plant-based proteins aren’t
Those who follow a vegan diet due to “complete”, meaning they don’t contain
ethical reasons — also termed “moral all 9 essential amino acids in high
veganism” — may stop using any enough quantities. So, you must eat
animal products, such as leather, fur, a variety of plant proteins to hit the
and certain cosmetics. requirements e.g. combining beans
with brown rice in a meal.
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Supplements
to get you
started
Take the pressure off your diet by
adding these simple supplements
to ensure you’re getting the
nutrients you need to take on
every day feeling your best.
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Vegan Protein Blend
Getting all 9 amino acids is essential for many
functions in the body. That means eating
complete proteins, or combining foods to
get the full range of aminos — a tasty and
convenient way to do this is with a protein
shake.
Find out more
Pure Caffeine
Need a boost to see you through a busy
schedule? These tablets will provide an
energizing kick of caffeine — improving
concentration and increasing alertness.
Find out more
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MEAL PLAN
MONDAY
B R E A K FA S T LUNCH DINNER S N AC KS
Vegan Protein Falafel and salad 5-bean chili Vegan Protein
Blend, banana, pitta bread with rice Blend shake
and spinach and fruit
shake
TUESDAY
B R E A K FA S T LUNCH DINNER S N AC KS
Tofu scramble Chickpea Edamame and Vegan Protein
on toasted and smoked vegetable stir fry Blend shake
sourdough paprika roasted with vermicelli and fruit
vegetable wrap noodles
WEDNESDAY
B R E A K FA S T LUNCH DINNER S N AC KS
Dairy-free yogurt Edamame and Lentil dahl Vegan Protein
with mixed vegetable stir fry with rice Blend shake
berries, muesli with vermicelli and fruit
and flaxseed noodles
THURSDAY
B R E A K FA S T LUNCH DINNER S N AC KS
Vegan Protein Lentil dahl Chickpea burger Vegan Protein
Blend, banana, with rice with sweet potato Blend shake
and spinach wedges and slaw and fruit
shake
W e l l
bala n c e d
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MEAL PLAN
FRIDAY
B R E A K FA S T LUNCH DINNER S N AC KS
Tofu scramble Smashed kidney Veggie sausage Vegan Protein
on toasted bean with onion, and tomato pasta Blend shake
sourdough herbs, and and fruit
salad wrap
SATURDAY
B R E A K FA S T LUNCH DINNER S N AC KS
Dairy-free yogurt Baked beans and Butternut squash Vegan Protein
with mixed jacket potato and sage risotto Blend shake
berries, muesli and fruit
and flaxseed
SUNDAY
B R E A K FA S T LUNCH DINNER S N AC KS
Tofu scramble Roasted butternut Seitan steak with Vegan Protein
with veggie squash soup and roast potatoes, Blend shake
sausages, fried whole meal bread vegetables, and fruit
mushrooms, and gravy
beans and toast
Fr e s h !
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MAKES
6-8 pancakes
B R E A FA S T
Fluffy vegan
pancakes
KCAL FAT PROTEIN CARBS
89 2g 7g 11g
INGREDIENTS METHOD
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LUNCH
15-minute
portobello
fajitas
KCAL FAT PROTEIN CARBS
439 15g 12g 35g
INGREDIENTS METHOD
1 tbsp. Coconut Oil Heat a large pan and add the coconut
oil. Once melted, add the sliced
2 bell peppers
onions and bell peppers. Fry for 8-10
1 white onion minutes until the vegetables soften,
then stir through the spices and fry for
4 Portobello mushrooms (sliced) 2 minutes.
Fajita seasoning spices
Add the Portobello mushrooms and
1 tbsp. soy sauce soy sauce to the mixture and fry until
browned, 4-6 minutes.
Handful pickled jalapeño peppers
Once browned, warm the tortillas in
6 whole wheat tortillas the oven or the microwave. Fill the
Guacamole tortillas with your Portobello fajita
mix, and top with jalapeño peppers,
guacamole and salsa.
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DINNER
Bangin’
beetroot burger
KCAL FAT PROTEIN CARBS
455 11g 21g 68g
INGREDIENTS METHOD
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SHAKE
High-protein
vegan smoothie
KCAL FAT PROTEIN CARBS
4 41 12g 29g 61g
INGREDIENTS METHOD
1 cup almond milk Pour the milk into your blender first
(this prevents anything getting stuck in
1 tbsp. rolled oats
the bottom).
2 pitted dates
Add the remaining ingredients to the
1 tbsp. nut butter blender and process until smooth.
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Get ready
to get
Forever Fit
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