• NUTRITION PLAN - 2500 CALORIES (vegan)
| BREAKFAST |
|---|
| 3 toasts +2 tbsp. honey/jam or 3 tbsp. tahini or nut butter |
| 3 toasts + 1 tbsp tahini or nut butter + 1 fruit |
| 1 cup oat porridge (oats boiled in vegan milk) + 2 fruits or 3 tbsp. tahini or nut butter |
| 1 Thessaloniki crispy bun with 60 gr cream cheese |
| 1st SNACK |
|---|
| 2 portions of fruit |
| or 1 cup fruit juice |
| LUNCH | |
|---|---|
| MONDAY | Salad with seasonal vegetables of your choice + 2 cups of legumes+1 slice of bread |
| TUESDAY | Salad with seasonal vegetables of your choice + 2 cups of legumes+1 slice of bread |
| WEDNESDAY | Salad with seasonal vegetables of your choice + 1 cup green beans/peas + 3 potatoes + 1 cup plant-based cheese |
| THURSDAY | 2 cups of spinach/green onion/cabbage rice + 1.5 cups of vegetable cheese |
| FRIDAY | Salad with seasonal vegetables of your choice + 2 cups of meatballs or legume patties |
| SATURDAY | Salad with seasonal vegetables of your choice + 2 cup pasta with 4 tbsp red sauce + 1.5 cup vegetable cheese |
| SUNDAY | 4 potatoes the size of 1 egg + 1.5 cups of vegetables au gratin with 1 cup of vegetable cheese + 2 tbsp. vegetable cream |
| 2nd SNACK |
|---|
| 1 portion of fruit + 40 g nuts |
| or 1 cereal bar |
| DINNER | |
|---|---|
| MONDAY | 1 large rusk + 1 grated tomato + 1 cup vegetable cheese |
| TUESDAY | 1.5 cups of mushrooms + 0.5 tbsp. balsamic + 1/2 cup vegetable cheese + Salad + 4 large wholemeal breadsticks |
| WEDNESDAY | 1 unsweetened vegetable yogurt + 1 cup whole grain + 1 fruit |
| THURSDAY | Salad with 1 tomato + 1 cucumber + 1 sandwich or toast or Arabic + 2 slices of vegetable cheese |
| FRIDAY | 1.5 cups of mushrooms + 2 tbsp. balsamic + 1/2 cup vegetable cheese + Salad + 4 large wholemeal breadsticks |
| SATURDAY | Salad with 1 cup legumes + green leafy vegetables + 1 large nut + 1/2 cup plant-based cheese |
| SUNDAY | 1 bowl with 1 fruit + 2 tbsp. tahini or nut butter + 1 cup oats + 1 cup plant-based milk |
| ΣΤΟ ΣΥΝΟΛΟ ΤΗΣ ΗΜΕΡΑΣ |
|---|
| 3 tbs or 9 tsps olive oil |