Table 6 Sample 3500 Calorie menu^a

Breakfast:

“Tofu scramble with avocado toast”

• Tofu, ½ block / 250 g

• Whole-wheat bread, toasted, 3 large slices

• Avocado, ¼, diced

• Navel orange, 1 medium

• 2 g microalgae oil supplement

Lunch / pre training:

“Roast vegetable, tempeh & buckwheat salad”

• Buckwheat, raw, 1 cup

• Tempeh, ¾ cup / 100 g

• Zucchini, ½, roasted

• Eggplant, ½, roasted

• Onion, red, ½, roasted

• Bell pepper, ½, roasted

• Olive oil, balsamic vinegar, 1 tbsp. Each

Post-training snack:

“Spiced apple cereal”

• Puffed rice, 2 cups

• Apple, 1 large

• Prunes, chopped, 18 g

• Cinnamon, to taste

• Soy milk, unsweetened, 270 ml

• Rice protein, vanilla, 1.5 scoops / 35 g

Dinner:

“Spaghetti”

• Black bean spaghetti, 75 g, raw weight

• Spaghetti, dried, 88 g, raw weight

• Pasta sauce, tomato, low sodium, ½ jar

• Onion, red, ½

• Spinach, frozen, 70 g

• Garlic, basil, to taste

• Olive oil, 1 tbsp.

• Nutritional yeast flakes (B12 enriched), 1 tbsp.

Snack:

“Chia, flax and hemp seed dessert”

• Chia seeds, flax seeds, hemp seeds, 2 tbsp. Each

• Almond milk, 1 cup

• Dates, chopped, × 2

• Strawberries, ½ cup

Total Energy

3446 Calories

Protein

193 g

Carbohydrate

443 g

Total Fat

94 g

  n-3

9.8 g

 ALA

7754 mg

 EPA

300 mg

 DHA

529 mg

Fibre (g)

91 g

Vitamin B12

4.2 μg

Iron

42 mg

Zinc

40 mg

Calcium

2406 mg

Iodine

153 μg

Vitamin D

22.7 μg