Vegan Workout Day Menu – High Protein, Steady Energy, Satiety
Protein Pancake Stack
This isn't your "two bites and I'm hungry" pancake. This is fuel.
~640 Kcal
40g Protein
70g Carbs
22g Fat
Setup / Ingredients
- 80 g oatmeal (ground into flour)
- 1 banana (ripe)
- 1 tbsp peanut butter (sugar-free)
- 1 serving of vegan protein (vanilla)
- 1 tsp baking powder + 150ml almond milk
- For frying: 1 tsp coconut oil
Protocol / Preparation
- Flouring: Put the oats in a blender and grind into a fine powder.
- Blend: Add everything (banana, protein, milk, butter). Blend until thick but runny.
- Rest: Give it 5 minutes (critical step!).
- Frying: Over medium heat, 1.5–2 minutes per side, until golden brown.
Cali Burrito Bowl
A controlled burrito experience. No tortillas, no coco.
~520 Kcal
20g Protein
65g Carbs
18g Fat
Setup / Ingredients
- 100 g cooked brown rice (basic)
- 100 g black beans (rinsed)
- ½ avocado (source of fat)
- ½ bell pepper + onion (sliced)
- Flavoring: Lime, coriander, salt
Protocol / Preparation
- Prep: Rice should be ready (lukewarm is best).
- Roasting: Sauté onion and bell pepper in 1 tsp oil (keep it crispy).
- Beans: Throw in the beans, just heat through (1 minute).
- Build: Rice on the bottom, bean mix on top, avocado and lots of lime on top.
BBQ Tofu Steak
It's not a sponge, it's a steak. The secret is in the pressing.
~560 Kcal
30g Protein
55g Carbs
22g Fat
Setup / Ingredients
- 150 g firm tofu (Main ingredient)
- 2 tbsp BBQ sauce (marinade)
- 1 medium sweet potato (side dish)
- Salad: Cabbage + vegan yogurt
- Spices: Smoked paprika, salt
Protocol / Preparation
- Pressing (Critical): Wrap the tofu in paper and place a weight on it for 15 minutes. This will give it a meaty texture.
- Baking: Slice, spread with BBQ, bake in a pan for 3-4 minutes per side (caramelize!).
- Garnish: Sweet potato cubes in the oven (200°C, 25 minutes).
- Salad: Mix the coleslaw with the yogurt.
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