Vegan weight loss diet for women

[Flagg]

So the reason im posting this is my significant other wants to lose some weight in a short amount of time (10 weeks) for a holiday we're going on. I dont think she needs to lose any, but her alternative of just living on just shakes is not acceptable for me. Her having a busy work life and being a vegan makes things....interesting.

So i've come up with this. Im happy to hear any suggestions, anywhere I can change things:

Meal 1, Breakfast Shake (2.5 scoop of whey, 300 ml's of soy milk and half cup of oats)

P: 61.4g C: 45.15g F: 14.25g Cals: 529

Meal 2/Morning Snack, 2 apples + tbs of peannut butter

P: 4g, C: 33g F: 8g Cals; 200

Meal 3, Lunch: I've left this open, but told her she shouldn't really exceed anything more than 500 cals, and she should try and moderate any carbs in here to a minimum, so I suggested something like a large Caesar salad.

Meal 4, Afternoon snack: Half cup of mature Soy beans OR 1 Cup of Tofu OR 2 organic boiled eggs

Soy Beans P: 14.3g C: 8.5g F: 8g Cals 149
Tofu P: 16.25g C: 4.5g F: 9g Cals 151
Eggs P: 12g C: Nil F: 10g Cals 142

Meal 5, evening shake (2.5 scoop of whey + 300 ml of soy milk)

P: 55.9g C: 9.15g F: 10.25 Cals: 344


I suggested to her with the tofu/soy beans/eggs thing, she should rotate those, more for the sake of variety.

Totals I have got so far are these (the calorie count is inclusive of a 500 cal lunch, but doesnt include any of the other numbers for that meal):

Tofu Day: P: 137g C: 91.5g F: 41g Cals: 1724
Soybean day: P: 135g C: 95.5g F:40 Cals: 1722
Egg day: P: 133g C: 87.5g F: 42g Cals 1715

I know some of you are thinking about that last meal, and she even mentioned it. I told her that real food is always better and ive tried to base this around the fact she has a busy life style, and that if she had the time, cooking up something like 250g of quorn mince or chicken with some steamed veg would obviously be much, much better.

After I got my numbers for the above, I did a bit of research and determined for a woman to lose weight, she shouldnt be eating more than about 100g of carbs a day and around 40-50g of fats a day, so I was surprised how near I was already. Suggested she should maybe take some Seven Seas O3 capsules to bump up fats, and to just watch her carbs at lunch. The total calorie count may even be lower than those 1700 ones if her lunch is less than 500 cals.

Her original plan was to just drink 3 protein shakes a day, which we all know, is completely unacceptable.

She is going to take up some running and she does Roller Derby a couple of times a week, as far as exercise goes at the minute. I also said any exercise she does, she should be doing somewhere between Meal 4 and 5.

Thoughts, opinions anyone?

[austinite]

I love the breakdown. And I agree that 3 shakes a day is certainly not the way to go. My ex actually did the "shake" diet and she was miserable on it. Always hungry, lacking energy and irritable. 100g of carbs is plenty. I think you have her on the right track here, Flagg!

Great work!

[Back In Black]

What are her stats and her goals Flagg?

[Back In Black]

And any nut allergy? I'd be inclined to swap out the PB maybe for some walnuts and/or almonds.

[Flagg]

She's about 5'5/5'6, and weighs about 60 kilos (132 pounds or 9.4 stone). She wants to lose 8 kilos in 8 weeks.. she used to be a real gym bunny, even doing weights, but she just wants to focus on dropping some weight and doing a lot of cardio. I've also told her she needs to be drinking a lot of water.

No nut allergies as far as I know. Nuts might be a better idea as Ive told her to have a bunch of stuff on her work desk so it's always available and in plain sight, so a massive bag of nuts is probably a better idea.

[Provita]

Just an honest question, but how does a vegan eat eggs or whey?

[Flagg]

Just an honest question, but how does a vegan eat eggs or whey?

She owns chickens, so she'll be using their eggs. I know whey is typically dairy in origin but you can get vegetarian versions.

[GirlyGymRat]

What are her stats and her goals Flagg?

Based on her weight seems that 1700 is too high unless she has an active job and is constantly moving.

Any estimate on her bf%?

[--->>405<<---]

well i cant comment on vegan diets because i dont know about them, nor do i understand or agree with them..

i do think she would benefit in her goal by lifting in addition to cardio and think u should encourage it!

[Flagg]

Based on her weight seems that 1700 is too high unless she has an active job and is constantly moving.

Any estimate on her bf%?

Well if you take out the lunch, which i only estimated at being 500 cals, that diet is 1200 cals...so if she had something like a large caesar salad for lunch at 300 cals, it would be around closer to 1500, if you follow me.

And lol, she is not going to tell me that even if she knows herself. Her figure and body looks a lot like Kelly Brook's at the moment (google image her) which is perfect to me, but ces't la vie.

405 im not 100% for them either, but she has a deep love for animals and animals rights though, more so than even me. She did state she might try some seafood on our holiday. Right now she is in the process of building a new property so she wont have much time at all for lifting weights, but I will ask her about it.

[GirlyGymRat]

Well if you take out the lunch, which i only estimated at being 500 cals, that diet is 1200 cals...so if she had something like a large caesar salad for lunch at 300 cals, it would be around closer to 1500, if you follow me.

And lol, she is not going to tell me that even if she knows herself. Her figure and body looks a lot like Kelly Brook's at the moment (google image her) which is perfect to me, but ces't la vie.

405 im not 100% for them either, but she has a deep love for animals and animals rights though, more so than even me. She did state she might try some seafood on our holiday. Right now she is in the process of building a new property so she wont have much time at all for lifting weights, but I will ask her about it.

I wouldn't suggest going lower than 1200 calories. Might want to see her macro split in the 50/30/20 p/c/f - 45/35/20 range so you might have to tweak just a bit.

Technically she's not a vegan if she's eating eggs. But let her feel good about her self and don't mention. I tried vegan (nothing with a face) and my system couldn't tolerate.

I don't know why she thinks she needs to loose any weight. Kelly Brook is perfect IMO.

[ElDude]

Looking good! But just to bit nitpicky, even if she owns her own chickens, vegans do not eat ANY animal derived foods. Hemp protein powder is also a good sub for vegans if you are not able to find vegetarian whey or it is too expensive.

well i cant comment on vegan diets because i dont know about them, nor do i understand or agree with them..

i do think she would benefit in her goal by lifting in addition to cardio and think u should encourage it!

Maybe you don't agree with them because you do not understand them may be worth a day of investigating.

There are some pretty neat articles/documentaries on vegetarian/vegan diets. A surprising number of professional football/boxing/MMA guys have vegetarian/vegan diets. I would try it, but i just love chicken and beef too much.

[Flagg]

I wouldn't suggest going lower than 1200 calories. Might want to see her macro split in the 50/30/20 p/c/f - 45/35/20 range so you might have to tweak just a bit.

Technically she's not a vegan if she's eating eggs. But let her feel good about her self and don't mention. I tried vegan (nothing with a face) and my system couldn't tolerate.

I don't know why she thinks she needs to loose any weight. Kelly Brook is perfect IMO.

Well without the lunch that's what it would be, and obviously she'll have lunch so I couldnt really see her daily calorie intake being more than about 1500-1600, but I thought i'd leave it to her imagination with lunch, obviously with various restrictions, like no chips and no sauces with the words "red or "brown" in them. Tried to get her to knock pepsi on the head but there are some vices people have to keep I know what you and ElDude mean about her "not being a vegan cause of eating pet chicken eggs", but she chooses that lifestyle more out of morale reasons, than health reasons.

Her macro splits arent far off those numbers you got there, except for the fat ratio which is a bit down, hence why ive recommended she start taking some Seven Seas Omega 3 capsules to boost her fat levels along with some iron tablets, as low iron is a common factor in veggie/vegan diets. Though i know Tofu does have some high levels of iron in it.

[GirlyGymRat]

Well without the lunch that's what it would be, and obviously she'll have lunch so I couldnt really see her daily calorie intake being more than about 1500-1600, but I thought i'd leave it to her imagination with lunch, obviously with various restrictions, like no chips and no sauces with the words "red or "brown" in them. Tried to get her to knock pepsi on the head but there are some vices people have to keep I know what you and ElDude mean about her "not being a vegan cause of eating pet chicken eggs", but she chooses that lifestyle more out of morale reasons, than health reasons.

Her macro splits arent far off those numbers you got there, except for the fat ratio which is a bit down, hence why ive recommended she start taking some Seven Seas Omega 3 capsules to boost her fat levels along with some iron tablets, as low iron is a common factor in veggie/vegan diets. Though i know Tofu does have some high levels of iron in it.

Fish oil is good supplement to have as well as good daily vitamin. I struggle with low iron and I am not a vegan. I was taking a prenatal vit but that was too much iron so I had to stop. :/

I think the plan you put together is solid ESP since she isn't eating meat. Well done!

Ps: other vegans also use pea protein.

[Back In Black]

Her mid morning apples are, IMHO, a waste of carbs. That's a third of her days carb allowance in fructose and glucose. Any chance she can put some quinoa here? It is a complete protein in its own right, maybe with a few pieces of pepper thrown in there.

Other than that, if she has Kelly Brook's body she needs no change. And you sir, are a lucky man

[--->>405<<---]

Maybe you don't agree with them because you do not understand them may be worth a day of investigating.
There are some pretty neat articles/documentaries on vegetarian/vegan diets. A surprising number of professional football/boxing/MMA guys have vegetarian/vegan diets. I would try it, but i just love chicken and beef too much.

i understand they dont eat meat and stuff associated with meat.. if i can be a vegan and still eat 3 pounds of meat per day then id be happy to look into it further!

[Juced_porkchop]

Her mid morning apples are, IMHO, a waste of carbs. That's a third of her days carb allowance in fructose and glucose. Any chance she can put some quinoa here? It is a complete protein in its own right, maybe with a few pieces of pepper thrown in there.

Other than that, if she has Kelly Brook's body she needs no change. And you sir, are a lucky man

i agree! maybe one apple and some walnuts or something.

[Juced_porkchop]

Fish oil is good supplement to have as well as good daily vitamin. I struggle with low iron and I am not a vegan. I was taking a prenatal vit but that was too much iron so I had to stop. :/

I think the plan you put together is solid ESP since she isn't eating meat. Well done!

Ps: other vegans also use pea protein.

tastes like crap and is too thick.. it tired being a non meat eate rmyself. ill stick to rice protein, soy, hemp and whey.

[Juced_porkchop]

Looking good! But just to bit nitpicky, even if she owns her own chickens, vegans do not eat ANY animal derived foods. Hemp protein powder is also a good sub for vegans if you are not able to find vegetarian whey or it is too expensive.



Maybe you don't agree with them because you do not understand them may be worth a day of investigating.

There are some pretty neat articles/documentaries on vegetarian/vegan diets. A surprising number of professional football/boxing/MMA guys have vegetarian/vegan diets. I would try it, but i just love chicken and beef too much.

agreed! I dont eat meat at all for something like 10 years now and over the last 6 have lost BF and gained more muscle then I have ever had before and am bigger then all my meat eating family members (all of them ha)
you DO NOT NEED MEAT ANYMORE TO SURVIVE... but to each their own... ;-)

[Juced_porkchop]

So the reason im posting this is my significant other wants to lose some weight in a short amount of time (10 weeks) for a holiday we're going on. I dont think she needs to lose any, but her alternative of just living on just shakes is not acceptable for me. Her having a busy work life and being a vegan makes things....interesting.

So i've come up with this. Im happy to hear any suggestions, anywhere I can change things:

Meal 1, Breakfast Shake (2.5 scoop of whey, 300 ml's of soy milk and half cup of oats)

P: 61.4g C: 45.15g F: 14.25g Cals: 529

Meal 2/Morning Snack, 2 apples + tbs of peannut butter

P: 4g, C: 33g F: 8g Cals; 200

Meal 3, Lunch: I've left this open, but told her she shouldn't really exceed anything more than 500 cals, and she should try and moderate any carbs in here to a minimum, so I suggested something like a large Caesar salad.

Meal 4, Afternoon snack: Half cup of mature Soy beans OR 1 Cup of Tofu OR 2 organic boiled eggs

Soy Beans P: 14.3g C: 8.5g F: 8g Cals 149
Tofu P: 16.25g C: 4.5g F: 9g Cals 151
Eggs P: 12g C: Nil F: 10g Cals 142

Meal 5, evening shake (2.5 scoop of whey + 300 ml of soy milk)

P: 55.9g C: 9.15g F: 10.25 Cals: 344


I suggested to her with the tofu/soy beans/eggs thing, she should rotate those, more for the sake of variety.

Totals I have got so far are these (the calorie count is inclusive of a 500 cal lunch, but doesnt include any of the other numbers for that meal):

Tofu Day: P: 137g C: 91.5g F: 41g Cals: 1724
Soybean day: P: 135g C: 95.5g F:40 Cals: 1722
Egg day: P: 133g C: 87.5g F: 42g Cals 1715

I know some of you are thinking about that last meal, and she even mentioned it. I told her that real food is always better and ive tried to base this around the fact she has a busy life style, and that if she had the time, cooking up something like 250g of quorn mince or chicken with some steamed veg would obviously be much, much better.

After I got my numbers for the above, I did a bit of research and determined for a woman to lose weight, she shouldnt be eating more than about 100g of carbs a day and around 40-50g of fats a day, so I was surprised how near I was already. Suggested she should maybe take some Seven Seas O3 capsules to bump up fats, and to just watch her carbs at lunch. The total calorie count may even be lower than those 1700 ones if her lunch is less than 500 cals.

Her original plan was to just drink 3 protein shakes a day, which we all know, is completely unacceptable.

She is going to take up some running and she does Roller Derby a couple of times a week, as far as exercise goes at the minute. I also said any exercise she does, she should be doing somewhere between Meal 4 and 5.

Thoughts, opinions anyone?

*sry i shoulda used multi quote*


I would rec dropping an apple, adding walnuts or something in place of it and beefing up the lunch by like 1.5-2X .. if not ed at least a couple times a week to help boost her mobili.
not sure her stats but if upping her lunch if not an option atleast replace one fo those apples with good fats like half cup of walnuts or something

she should look into carb cycling, this works nicely for fatloss in most and having 1-2 cheat days is nice for mind and fatloss


I dont eat meat myself, so if you think i can help feel free to pm me.