A vegan diet, which is characterized by the absence of all animal products, has been associated with a number of health benefits. One of the most well-established benefits is a reduced risk of chronic diseases, such as heart disease, type 2 diabetes, and certain cancers. Vegan diets are typically high in fiber, vitamins, minerals, and antioxidants, all of which are important for maintaining good health. Plant-based diets are also naturally cholesterol-free, which can help lower cholesterol levels and improve heart health. Furthermore, a vegan diet may contribute to a healthier weight and better digestion, as well as improved energy levels. Additionally, plant-based diets are often more environmentally sustainable than animal-based diets, making them an appealing option for those concerned about the planet.

However, it’s important to note that a vegan diet can be low in certain nutrients, such as vitamin B12, vitamin D, and omega-3 fatty acids. It’s essential to plan a vegan diet carefully and make sure to include a variety of nutrient-dense foods. Additionally, those following a vegan diet may need to take supplements to ensure they’re getting enough of these nutrients. Overall, a vegan diet can be a healthy and sustainable way of eating, but it’s important to do so in a way that provides all the nutrients the body needs.

Below is an example 2000 calorie high protein diet suitable for a woman that is actively training, doing weights most days and regular cardio for 20-30 minutes daily.


Breakfast (520 calories):

  • 100g of oatmeal cooked with 250ml of almond milk and topped with 32g of peanut butter and 1 medium banana (400 calories)
  • 1 medium orange (120 calories)

Snack (200 calories):

  • 1 medium apple (95 calories)
  • 28g of almonds (105 calories)

Lunch (600 calories):

  • 2 slices of whole wheat bread (60g) with 120g of hummus, 1/2 avocado (50g), and 80g of sliced cucumber (240 calories)
  • 1 medium tomato (20g) (20 calories)
  • 1 medium carrot (61g) (25 calories)
  • 1 medium bell pepper (92g) (55 calories)
  • 1 tablespoon of olive oil (15g) for roasting veggies (135 calories)

Dinner (520 calories):

  • 120g of tofu (120 calories)
  • 100g of quinoa cooked (120 calories)
  • 100g of black beans (120 calories)
  • 80g of roasted sweet potato (80 calories)
  • 80g of steamed broccoli (20 calories)
  • 1 tablespoon of soy sauce (15g) (20 calories)
  • 1 tablespoon of nutritional yeast (5g) (25 calories)

Snack (160 calories):

  • 1 medium pear (60 calories)
  • 28g of cashews (100 calories)

Total: 2000 calories, 105g protein, 270g carbohydrates, 75g fat.