The precise vegan meal plan for sustainable muscle growth, complete nutrition, and hormone balance - formulated by an expert in plant-based performance.
Download your complete 7 Day 2000 Calorie Nutrition Protocol - a flexible baseline for active adults aiming to manage weight while staying energised for regular training. Perfect for creating a moderate calorie deficit or maintenance for smaller, less active individuals.
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Everything measured, planned, and optimized for your success. No guesswork, just results.
140g+ protein daily from diverse sources like tofu, tempeh, seitan, lentils, and protein isolate. Proven by elite athletes like Novak Djokovic and Patrick Baboumian.
Complex carbs from whole grains, legumes, and vegetables provide steady energy for training while maintaining stable blood sugar levels.
Unsaturated fats from nuts, seeds, and plant oils support hormone regulation, reduce inflammation, and enhance nutrient absorption.
See the difference a scientifically-designed nutrition protocol makes in your daily life and long-term results.
As an English fitness professional now working and living in Denmark specializing in plant-based nutrition and mobility, I understand the unique challenges that dads and busy families face when trying to stay healthy and strong.
This protocol combines my expertise in sustainable, plant-powered nutrition with practical meal planning that actually fits into your life. Every meal balances optimal protein, smart carbohydrates, and healthy fats to fuel your training and support your family goals.
2000 calories is the flexible baseline for many active adults. It creates a moderate calorie deficit for those with higher energy needs, or provides maintenance for smaller, less active individuals. It's more sustainable than lower intakes, reducing hunger and fatigue while supporting consistent training performance.
The protocol is designed to be flexible! If weight stabilizes or training volume increases, you can gradually move to 2200-2400 calories to better support performance, recovery, and muscle growth without losing sight of your goals.
Absolutely! Elite athletes like Novak Djokovic, Patrick Baboumian (record-holding strongman), and many professional athlets thrive on plant-based diets. With proper planning and diverse protein sources, you can excel at the highest levels of performance.
The protocol includes a simple supplement schedule section where you can note any recommendations. The focus is on whole foods first, with supplements filling specific gaps rather than replacing a balanced diet.
Yes! The protocol emphasizes that flexibility is key. You can swap meals, adjust portion sizes, or reuse favorite recipes. The goal is consistency over time, not perfection every single day. It's designed to fit into real life.
This protocol balances high-protein, nutrient-dense meals with variety, taste, and ease of preparation. It's both practical and enjoyable—when eating well feels satisfying, it becomes something you want to keep doing, not something you "have" to do.
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