{"id":9040,"date":"2023-11-06T18:09:21","date_gmt":"2023-11-06T18:09:21","guid":{"rendered":"https:\/\/www.suppleam.com\/a-daily-menu-with-more-than-250gr-of-vegan-protein-and-4100-kcal\/"},"modified":"2023-11-06T18:12:43","modified_gmt":"2023-11-06T18:12:43","slug":"a-daily-menu-with-more-than-250gr-of-vegan-protein-and-4100-kcal","status":"publish","type":"post","link":"https:\/\/www.suppleam.com\/en\/a-daily-menu-with-more-than-250gr-of-vegan-protein-and-4100-kcal\/","title":{"rendered":"A daily menu with more than 250gr of vegan protein and 4100 kcal"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">In this article, we follow the adventure of Niels, a personal trainer, who was on a mission to eat 250 grams of protein entirely from vegan protein sources. Niels is not a vegan, but vegan protein sources are part of his protein toolbox. Some background information: Niels is 30+, 186 cm tall, has a muscular build, has a standing profession and weighs around 100 kg. We dive into a day where he introduces you to 5 delicious recipes that fit his muscle building diet.<\/p>\n\n<p class=\"wp-block-paragraph\"><em>Written by A.L. Oosterling BSc sports dietitian, NSCA-CPT, ISAK<\/em><\/p>\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-19.08.22-1024x576.png\" alt=\"\" class=\"wp-image-9030\" srcset=\"https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-19.08.22-1024x576.png 1024w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-19.08.22-300x169.png 300w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-19.08.22-768x432.png 768w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-19.08.22-1536x863.png 1536w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-19.08.22-2048x1151.png 2048w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-19.08.22-800x450.png 800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">Meal 1 &amp; 2: Pre-workout and Post-workout Breakfast with 45gr of vegan protein each<\/h2>\n\n<p class=\"wp-block-paragraph\">A key moment of the morning routine is coffee. Niels normally takes black coffee or an espresso, but on Sundays he always makes a soy latte. A soy latte with 100ml unsweetened soy milk gives about 3.7gr of vegan protein, 0.9gr of carbohydrates, 2.1gr of fats and 40 kcal. After coffee, it was time for breakfast. Niels was in the mood for pancakes. <\/p>\n\n<p class=\"wp-block-paragraph\">This meal would be his pre- and post-workout, since he planned to train today. For building new muscle mass, the TOTAL amount of protein that comes in DAILY is most important.<br\/>But if you want to build muscle mass as efficiently as possible, the next step is to look at the timing and distribution of protein intake. Our muscles are particularly receptive to muscle building and the muscle repairing properties of protein around our (strength\/resistance) workouts. That&#8217;s why Niels eats 2 balanced meals around his training with 45 grams of protein each.<br\/>Niels ate the first meal 1.5-2 hours before his strength training and the other half of his protein pancakes 1.5-2 hours after his workout.<\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h3 class=\"wp-block-heading\">Healthy Vegan Protein Pancakes with Chickpeas<\/h3>\n\n<p class=\"wp-block-paragraph\"><strong>Nutritional value per serving (1\/2):<\/strong> 45gr protein | 110gr carbohydrates | 17.5gr fats | 746 kcal<\/p>\n\n<h5 class=\"wp-block-heading\" id=\"h-ingredienten-voor-de-gezonde-vegan-pannenkoeken-2-porties\"><strong>Ingredients for the healthy vegan pancakes (2 servings)<\/strong><\/h5>\n\n<ul class=\"wp-block-list\">\n<li><strong>200-230gr<\/strong> chickpeas, cooked, canned or bottled<\/li>\n\n\n\n<li><strong>170gr<\/strong> oats<\/li>\n\n\n\n<li><strong>35gr<\/strong> <a href=\"https:\/\/www.suppleam.com\/en\/product-category\/vegan-protein-powder-en\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegan protein powder<\/a>, flavor of your choice &#8211; This recipe contains <a href=\"https:\/\/www.suppleam.com\/en\/product-category\/vegan-protein-powder-en\/\" target=\"_blank\" rel=\"noreferrer noopener\">SUPPLEAM Premium Plant-Based Protein in the flavor &#8220;Chai Latte&#8221;<\/a><\/li>\n\n\n\n<li><strong>7gr<\/strong> cocoa powder (optional, but delicious)<\/li>\n\n\n\n<li><strong>50gr<\/strong> dried dates (soaked in hot water, without seeds)<\/li>\n\n\n\n<li><strong>500ml of<\/strong> water<br\/><strong>The vegan protein topping<\/strong><\/li>\n\n\n\n<li><strong>70-75gr<\/strong> unsweetened soy yogurt<\/li>\n\n\n\n<li><strong>15gr<\/strong> <a href=\"https:\/\/www.suppleam.com\/en\/product-category\/vegan-protein-powder-en\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegan protein powder<\/a>, flavor of your choice &#8211; This recipe contains <a href=\"https:\/\/www.suppleam.com\/en\/product-category\/vegan-protein-powder-en\/\" target=\"_blank\" rel=\"noreferrer noopener\">SUPPLEAM Premium Plant-Based Protein in the flavor &#8220;Chai Latte&#8221;<\/a><br\/><strong>Other Toppings:<\/strong><\/li>\n\n\n\n<li><strong>25gr<\/strong> nut butter<\/li>\n\n\n\n<li><strong>100gr<\/strong> banana, cut into slices<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">Want the recipe for these super healthy protein pancakes? You can find it here: <\/p>\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-suppleam wp-block-embed-suppleam\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"bFsUtSkseA\"><a href=\"https:\/\/www.suppleam.com\/recept\/de-gezondste-vegan-proteine-pannenkoeken-voor-spieropbouw\/\">De Gezondste Vegan Prote\u00efne Pannenkoeken voor Spieropbouw<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;De Gezondste Vegan Prote\u00efne Pannenkoeken voor Spieropbouw&#8221; &#8212; SUPPLEAM\u00ae\" src=\"https:\/\/www.suppleam.com\/recept\/de-gezondste-vegan-proteine-pannenkoeken-voor-spieropbouw\/embed\/#?secret=7b3XVUSZMo#?secret=bFsUtSkseA\" data-secret=\"bFsUtSkseA\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h2 class=\"wp-block-heading\">Meal 3: Stir-fry with vegan meatballs with 56gr of vegan protein<\/h2>\n\n<h3 class=\"wp-block-heading\">Vegan Lomo Saltado, stir-fry with a Peruvian twist<\/h3>\n\n<p class=\"wp-block-paragraph\"><strong>Nutritional value<\/strong>: 1077 Kcal | 56 gr protein | 159 gr carbohydrates | 19 gr fat<\/p>\n\n<p class=\"wp-block-paragraph\">The next meal was inspired by the Peruvian dish &#8220;lomo saltado,&#8221; originally made with beef. Niels made his own vegan version with vegan balls and extra vegetables. The vegan meatballs are made from soy, a high-quality vegan protein source.<\/p>\n\n<h5 class=\"wp-block-heading\" id=\"h-ingredienten-voor-de-roerbak-met-vegan-gehaktballen\"><strong>Ingredients for the stir-fry with vegan meatballs<\/strong><\/h5>\n\n<ul class=\"wp-block-list\">\n<li><strong>620gr <\/strong>potatoes, cut into wedges, seasoned<\/li>\n\n\n\n<li><strong>10ml<\/strong> oil<\/li>\n\n\n\n<li><strong>75gr<\/strong> red onion, cut into thick half rings<\/li>\n\n\n\n<li><strong>100gr<\/strong> red bell bell pepper, cut into half rings<\/li>\n\n\n\n<li><strong>10gr<\/strong> coriander<\/li>\n\n\n\n<li><strong>200gr<\/strong> vegan balls, halved<\/li>\n\n\n\n<li><strong>50gr<\/strong> fresh leaf spinach<\/li>\n\n\n\n<li>stir-fry sauce: 1\/2 vegan oyster sauce (50ml) (vegetarian mushroom stir-fry sauce, Lee Kum Kee), 1\/4 low-sodium soy sauce (25ml), 1\/4 vinegar (25ml), cumin powder, garlic, oregano<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">DID YOU KNOW? Potatoes contain greater amounts of essential amino acids<\/h3>\n\n<p class=\"wp-block-paragraph\">Did you know that the protein from potatoes is relatively high in essential amino acids? A 2021 review by Pinckaers P.J.M. et al. shows that proteins from potato, corn, peas, rapeseed, silver rice and soy and potato contain a relatively high dose of essential amino acids (from high to low). This makes them excellent choices for plant-based protein intake. Proteins from potato (37%), corn (32%) and peas (30%) appear to contain the highest amount of essential amino acids, respectively. Thus, protein from potato contains even more essential amino acids than animal casein protein (from cow&#8217;s milk &#8211; 34%) and protein from egg (32%). (1)  <\/p>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-18.25.10-1024x576.png\" alt=\"\" class=\"wp-image-9019\" srcset=\"https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-18.25.10-1024x576.png 1024w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-18.25.10-300x169.png 300w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-18.25.10-768x432.png 768w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-18.25.10-1536x863.png 1536w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-18.25.10-2048x1151.png 2048w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-18.25.10-800x450.png 800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">Meal 4: Protein Oatmeal made with vegan Protein Powder with 47gr of vegan protein<\/h2>\n\n<h3 class=\"wp-block-heading\">Protein Oatmeal: Simple, quick and efficient<\/h3>\n\n<p class=\"wp-block-paragraph\"><strong>Nutritional value<\/strong>: 743 Kcal | 47 gr protein | 120 gr carbohydrates | 14 gr fat <\/p>\n\n<p class=\"wp-block-paragraph\">For the fourth meal of the day, Niels prepares protein oatmeal. He takes a bowl and mixes in it oatmeal with high-quality vegan protein powder and boiling water. This special protein powder quickly delivers the right amount of plant-based protein you need, and it also contains additional important building blocks for your body called &#8220;essential amino acids.&#8221; Protein powder is already partially &#8220;digested,&#8221; so to speak, which means your body can easily absorb and process it. Protein sources with many essential amino acids and that can be easily used by your body because of good absorption and digestibility are considered &#8220;high quality&#8221; proteins. <\/p>\n\n<p class=\"wp-block-paragraph\">Want to know more about finding the best vegan protein powders? Then click<a href=\"https:\/\/www.suppleam.com\/en\/with-these-6-questions-you-will-find-the-best-vegan-protein-powder\/\" target=\"_blank\" rel=\"noreferrer noopener\"> here.<\/a><\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h5 class=\"wp-block-heading\" id=\"h-ingredienten-voor-de-vegan-protein-oats\"><strong>Ingredients for the vegan protein oats<\/strong><\/h5>\n\n<ul class=\"wp-block-list\">\n<li><strong>120gr<\/strong> oatmeal <\/li>\n\n\n\n<li><strong>35gr<\/strong> <a href=\"https:\/\/www.suppleam.com\/en\/product-category\/vegan-protein-powder-en\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegan protein powder<\/a>, flavor of your choice &#8211; This recipe contains <a href=\"https:\/\/www.suppleam.com\/en\/product-category\/vegan-protein-powder-en\/\" target=\"_blank\" rel=\"noreferrer noopener\">SUPPLEAM Premium Plant-Based Protein in the flavor &#8220;Chai Latte&#8221;<\/a><\/li>\n\n\n\n<li>Hot water <\/li>\n\n\n\n<li>1 kiwi<\/li>\n\n\n\n<li>100gr banana<\/li>\n\n\n\n<li>10gr pumpkin seeds<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"blob:https:\/\/www.suppleam.com\/4d99c5e7-8aa1-42b9-9128-82432b9b9d9b\" alt=\"\"\/><\/figure>\n\n<h2 class=\"wp-block-heading\">Meal 5: Vegan Instant Noodles with 62gr of vegan protein<\/h2>\n\n<h3 class=\"wp-block-heading\">Vegan Instant Noodles with Tofu<\/h3>\n\n<p class=\"wp-block-paragraph\"><strong>Nutritional value<\/strong>: 1007 Kcal | 62 gr protein | 88 gr carbohydrates | 45 gr fat<\/p>\n\n<p class=\"wp-block-paragraph\">Niels ends his day with an easy meal: vegan instant noodles with tofu. <\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h5 class=\"wp-block-heading\" id=\"h-ingredienten-voor-de-vegan-instant-noodles\"><strong>Ingredients for the vegan instant noodles<\/strong><\/h5>\n\n<ul class=\"wp-block-list\">\n<li>1 bag of instant noodles (Nongshim Shin ramyun noodles)<\/li>\n\n\n\n<li>375gr firm tofu, diced<\/li>\n\n\n\n<li>200gr pak choi<\/li>\n\n\n\n<li>50gr spinach<\/li>\n\n\n\n<li>1\/2 lime<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-19.06.33-1024x576.png\" alt=\"\" class=\"wp-image-9026\" srcset=\"https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-19.06.33-1024x576.png 1024w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-19.06.33-300x169.png 300w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-19.06.33-768x432.png 768w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-19.06.33-1536x864.png 1536w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-19.06.33-2048x1152.png 2048w, https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/11\/Schermafbeelding-2023-11-06-om-19.06.33-800x450.png 800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">Total Intake<\/h2>\n\n<p class=\"wp-block-paragraph\">At the end of the day, Niels ate an impressive 255 grams (24%) of vegan protein and reached a total of 4,100 calories. Of these, 533gr were carbohydrates (51%) and 114gr were fats (25%).<\/p>\n\n<p class=\"wp-block-paragraph\">It is certainly possible to get enough protein for muscle building completely vegan. With the right daily menu and food choices, you can achieve your fitness goals while enjoying delicious meals.<\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-wil-je-zien-hoe-alle-maaltijden-zijn-klaargemaakt-je-vindt-ze-in-deze-video\"><strong>Do you want to see how all meals are prepared? You&#8217;ll find them in this video:<\/strong><\/h2>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"wpbf-responsive-embed\"><iframe title=\"I tried eating 250g vegan protein | easy | full day of eating for muscle gain\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/jRhar9_bw3M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h2 class=\"wp-block-heading\">Frequently Asked Questions<\/h2>\n\n<h3 class=\"wp-block-heading\">1. Why is timing important when consuming protein for muscle building?<\/h3>\n\n<p class=\"wp-block-paragraph\">Timing is important because muscles are particularly receptive to protein around strength training sessions. Eating protein before and after exercise can promote muscle growth.<\/p>\n\n<h3 class=\"wp-block-heading\">2. What vegan sources are rich in essential amino acids?<\/h3>\n\n<p class=\"wp-block-paragraph\">A 2021 review by Pinckaers P.J.M. et al. shows that proteins from potato, corn, peas, rapeseed, silver rice and soy and potato contain a relatively high dose of essential amino acids (from high to low). This makes them excellent choices for plant-based protein intake. Proteins from potato (37%), corn (32%) and peas (30%) appear to contain the highest amount of essential amino acids, respectively. Thus, protein from potato contains even more essential amino acids than the animal casein protein (from cow&#8217;s milk &#8211; 34%) and protein from egg (32%). (1)  <\/p>\n\n<h3 class=\"wp-block-heading\">3. How can I easily add more protein to my diet?<\/h3>\n\n<p class=\"wp-block-paragraph\">Protein powders and vegan meat substitutes are convenient ways to add more protein to your diet. They can be used in a variety of meals and recipes.<\/p>\n\n<h3 class=\"wp-block-heading\" id=\"h-4-waarom-eiwitten-belangrijk-zijn-voor-spieropbouw\">4. Why protein is important for muscle building<\/h3>\n\n<p class=\"wp-block-paragraph\">To build new muscle tissue, you need enough protein. Proteins are the building blocks of muscle. In other words, muscle is made up of protein.<\/p>\n\n<h3 class=\"wp-block-heading\" id=\"h-5-eiwitbehoefte-berekenen\">5. Calculate protein requirements.<\/h3>\n\n<p class=\"wp-block-paragraph\">The right amount of protein is essential. The amount of protein a person needs is based on several factors, like: body weight (and preferably lean mass weight), age, amount of muscle mass, goal (e.g., gain muscle mass or maintain muscle mass during times of weight loss), kcal intake, origin and quality of protein source (e.g., plant vs. animal protein sources) and presence or absence of disease.<\/p>\n\n<p class=\"wp-block-paragraph\">With this formula you can calculate your personal protein requirement and determine how much protein you need for muscle building: On average, most athletes can get by with 1.6gr &#8211; 2.2gr of protein per kilogram of body weight. In case you eat entirely or dominantly plant-based, are trying to lose weight, have a lot of muscle mass or are 50+, we recommend being on the higher end of the range. In some cases, a higher protein intake is desired, such as when more factors affect your protein needs. <\/p>\n\n<h3 class=\"wp-block-heading\" id=\"h-6-is-het-moeilijk-om-voldoende-eiwitten-binnen-te-krijgen-als-je-vegan-eet\">6. Is it difficult to get enough protein when eating vegan?<\/h3>\n\n<p class=\"wp-block-paragraph\">It can be challenging, but with the right planning, it is certainly achievable. If you have enough kcal available to you, it&#8217;s easier than when you want to lose weight and therefore fewer kcal are available. <\/p>\n\n<h3 class=\"wp-block-heading\" id=\"h-7-welke-vegan-eiwitbronnen-zijn-het-beste\">7. Which vegan protein sources are best?<\/h3>\n\n<p class=\"wp-block-paragraph\">Some of the best options are soy products like tofu and tempeh, but seitan and lupin are also food products with relatively high protein per 100gr of product. Next to regular food, a <a href=\"https:\/\/www.suppleam.com\/en\/product-category\/vegan-protein-powder-en\/\" target=\"_blank\" rel=\"noreferrer noopener\">high quality vegan protein powder<\/a> contains the highest amount of protein and essential amino acids per 100gr of product. <\/p>\n\n<h3 class=\"wp-block-heading\" id=\"h-8-zijn-vegan-eiwitten-even-effectief-als-dierlijke-eiwitten-voor-spieropbouw\">8. Are vegan proteins as effective as animal proteins for muscle building?<\/h3>\n\n<p class=\"wp-block-paragraph\">Yes, vegan protein can be just as effective, as long as you take in enough and thus larger portions than, say, an animal protein source. 20gr of protein from chicken breast (85gr) is not the same as 20gr of protein from tofu (155gr). There are fewer essential amino acids present and poorer absorption\/digestibility. So to compensate for the loss, your portion of vegan protein will have to be larger. Certainly 20-30% larger. So, if you want to get a similar effect for muscle mass building from tofu, it is advisable to eat \u00b1200gr of tofu (155gr x 1.3 supplement=201.5gr of tofu).<\/p>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<h3 class=\"wp-block-heading\" id=\"h-bronnen\">Sources<\/h3>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Pinckaers, Philippe &amp; Trommelen, Jorn &amp; Snijders, Tim &amp; Loon, Luc. (2021). The Anabolic Response to Plant-Based Protein Ingestion. Sports Medicine. 51. 1-16. 10.1007\/s40279-021-01540-8.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>In this article, we follow the adventure of Niels, a personal trainer, who was on a mission to eat 250 grams of protein entirely from vegan protein sources. Niels is not a vegan, but vegan protein sources are part of his protein toolbox. Some background information: Niels is 30+, 186 cm tall, has a muscular [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":8725,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[67,130,129],"tags":[],"class_list":["post-9040","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","category-vegan-fitness-health","category-vegan-meal-plan","wpbf-post"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.9 (Yoast SEO v28.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>A daily menu with more than 250gr of vegan protein and 4100 kcal - SUPPLEAM\u00ae<\/title>\n<meta name=\"description\" content=\"Personal Trainer Niels took up the challenge and shows a daily menu with more than 250gr of vegan protein. 5 vegan high-protein meals for muscle building.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.suppleam.com\/en\/a-daily-menu-with-more-than-250gr-of-vegan-protein-and-4100-kcal\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A daily menu with more than 250gr of vegan protein and 4100 kcal\" \/>\n<meta property=\"og:description\" content=\"Personal Trainer Niels took up the challenge and shows a daily menu with more than 250gr of vegan protein. 5 vegan high-protein meals for muscle building.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.suppleam.com\/en\/a-daily-menu-with-more-than-250gr-of-vegan-protein-and-4100-kcal\/\" \/>\n<meta property=\"og:site_name\" content=\"SUPPLEAM\u00ae\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/suppleam.official\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-06T18:09:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-06T18:12:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.suppleam.com\/wp-content\/uploads\/2023\/10\/Schermafbeelding-2023-10-16-om-18.40.35-1024x571.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"571\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Angela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Angela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.suppleam.com\\\/en\\\/a-daily-menu-with-more-than-250gr-of-vegan-protein-and-4100-kcal\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.suppleam.com\\\/en\\\/a-daily-menu-with-more-than-250gr-of-vegan-protein-and-4100-kcal\\\/\"},\"author\":{\"name\":\"Angela\",\"@id\":\"http:\\\/\\\/www.suppleam.com\\\/en\\\/#\\\/schema\\\/person\\\/6aff0e044414c37ffe46e98182438bf8\"},\"headline\":\"A daily menu with more than 250gr of vegan protein and 4100 kcal\",\"datePublished\":\"2023-11-06T18:09:21+00:00\",\"dateModified\":\"2023-11-06T18:12:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.suppleam.com\\\/en\\\/a-daily-menu-with-more-than-250gr-of-vegan-protein-and-4100-kcal\\\/\"},\"wordCount\":1590,\"commentCount\":0,\"publisher\":{\"@id\":\"http:\\\/\\\/www.suppleam.com\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.suppleam.com\\\/en\\\/a-daily-menu-with-more-than-250gr-of-vegan-protein-and-4100-kcal\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.suppleam.com\\\/wp-content\\\/uploads\\\/2023\\\/10\\\/Schermafbeelding-2023-10-16-om-18.40.35.png\",\"articleSection\":{\"1\":\"Vegan Health &amp; Fitness\",\"2\":\"Vegan meal plan\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.suppleam.com\\\/en\\\/a-daily-menu-with-more-than-250gr-of-vegan-protein-and-4100-kcal\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.suppleam.com\\\/en\\\/a-daily-menu-with-more-than-250gr-of-vegan-protein-and-4100-kcal\\\/\",\"url\":\"https:\\\/\\\/www.suppleam.com\\\/en\\\/a-daily-menu-with-more-than-250gr-of-vegan-protein-and-4100-kcal\\\/\",\"name\":\"A daily menu with more than 250gr of vegan protein and 4100 kcal - 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