Brians Channel: https://www.youtube.com/channel/UC2ycqdFV0EmY5LmfM9mWkQg
► Recipe & Fitness eBook: https://jonvenus.com/tasty-vegan-meals
► Online Meal & Workout Plans: http://www.jonvenus.com
RECIPE BREAKDOWN:
BREAKFAST:
Cookies:
3 bananas ($0.60)
56g / 1/2 Cup Walnuts($1.56)
3 Tbsp Peanut Butter ($0.71)
3 tsp Cinnamon
270g/3 cups Rolled oats ($0.74) Bake in oven for 25 minutes at 200C/400F
Frosting:
3 Tbsp Peanut butter
3 Tbsp Raw Sport Protein Powder ($1.20)
3 Tbsp water
Totals per day:
959 Calories
121g carb
34g protein
36g fat
$5.11 ($1.70 per meal)
LUNCH:
Stir fry:
1 cup/190g Dry Long Grain Brown Rice ($0.33)
3 Tbsp Teriyaki sauce ($0.18)
2 lbs/907g firm tofu ($2.88)
1 large onion ($0.70)
24 oz/680g California style vegetable mix ($2.00)
5 cups/355g broccoli ($1.00)
Totals per day:
676 calories
86g carbs
40g protein
14g fat
$7.00 ($2.36 per meal)
DINNER:
Protein Pasta:
4 1/2 cups/450g Whole wheat rotini pasta ($1.00)
5 cups/426g Traditional Pasta sauce ($2.55)
30oz/850g organic lentils ($1.84)
13.7oz/390 Gardein Beefless ground ($3.12)
Totals per day:
957 calories
167g carbs
60g protein
10g fat
$8.50 / $2.80 per meal
DAILY TOTAL:
2600 Calories
375g carbs
133g Protein
61g Fat
$6.8 per day / $20.50 Total for 3 days.
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– Jon Venus
The Quest For Fitness