VEGAN *REALISTIC* WHAT I EAT IN A WORKING WEEK AS A RADIOGRAPHER!

Monday:
Pre workout snack: MP baked choc chip cookie
Breakfast: Chocolate chip peanut butter overnight buckwheat
- 60g buckwheat
- 30g chocolate soy isolate protein powder
- 1tsp chia seeds
- 150ml almond milk
- Chocolate chips, powdered peanut butter and blueberries
Mid morning snack: unsweetened soy yogurt mixed with a flavour drop topped with raspberries
Lunch: meal prep for the week
Ingredients (x5):
1 serve:50g uncooked fettuccine style edamame and Mung bean pasta , 40g reduced fat vegan pesto, Kale, Courgette, Tomatoes
Dessert: meal prep: 1 Oreo loaf slice an some strawberries (recipe for the Oreo loaf shown below Friday)
Dinner: jackfruit seasoned with paprika, cayenne pepper, garlic and onion powder, quinoa, plantain, some lettuce, alfalfa sprouts, cucumber, pickled red cabbage
Dessert: rice cake with peanut butter and jam

Lower bod workout:
Leg extensions 7x10
Leg press 4x15
Reverse lunges 4x20
Heal elevated smith machine squats 3x15
Standing machine calf raises 3x15
Sled pushes SSW/ 30 secs wall sits x4

Tuesday:
Pre workout snack: Cheerios (from lidl- vegan friendly option) with almond milk, frozen blueberries, sprinkle of cinnamon and sweetener
Breakfast: Overnight PB & J courgette oats
- 60g oats
- 30g vanilla soy isolate protein powder
- 1tsp chia seeds
- 1 cup water
- Half a grated courgette
- Powdered PB
- Jam
- Raspberries
Mid morning snack: unsweetened soy yogurt mixed with a flavour drop topped with raspberries
Lunch: meal prep
Dessert: meal prep
Dinner: Vegan enchiladas recipe: https://youtu.be/nPVMowbuOk4
Dessert: Jamie dodger biscuit

Upper bod workout:
BB reverse grip bent over row 4x8
Seated shoulder press ssw/ reverse flies 4x10
V GRIP Lat pulldown 4x10
Machine chest press ssw/ ez bar bicep curls 3x10
Cable face pulls ssw/ tricep DB kickbacks 3x15

Core workout:
Hanging leg raises 3x10
Weighted Russian twists 3x20
Weighted leg raises 3x10
Weighted forward toe touches 3x15
Side toe touches 3x20
Weighted v sits 3x15

Wednesday:
Pre workout snack: 2 rice cakes, 1 tbsp lotus biscoff spread and some sliced banana
Breakfast: Blueberry peanut butter waffles:
- 60g flour
- 30g blueberry and cinnamon vegan blend protein powder
- 1tsp flax seeds
- Some sweetener
- 150ml almond milk
- Some blueberries
- Powdered peanut butter
Mid morning snack: unsweetened soy yogurt mixed with a flavour drop topped with raspberries
Lunch: meal prep
Dessert: meal prep
Dinner: Chickpea omlette, avocado mash and garlic shiitake mushrooms, Full Recipe: https://youtu.be/pxiAukYdSXI
Dessert: Chocolate

Lower bod workout:
RB Glute activation (3x10)
BB Hip thrusts 15/10/5/20
ssw/ 4x20 hip abductions
BB Hip thrust 10s hold + reps until failure (x1)
BB Sumo deadlifts 4x8
Lying hamstring curls SSW/ DB reverse curtesy lunges 4x10
Cable pull through Ssw/ Cable kickbacks 3x10
Bodyweight RB bench hyperextensions (1x30)

Thursday:
Breakfast: Tiramasu waffles
60g flour
30g chocolate soy isolate protein powder
1 tsp flax seeds
150ml unsweetened almond milk
1 tsp instant coffee
Nushfoods vegan cream cheese
Some strawberries
Matcha latte - 300ml unsweetened almond milk, white chocolate flavour drop, 1/2 tsp matcha powder
Mid morning snack: Millionare salted caramel crunch bar
Lunch: meal prep
Dessert: meal prep
Dinner: Burrito bowl; homemade seitan, quinoa, kale, chargrilled sweetcorn, black beans
Seitan recipe: https://youtu.be/pTe2y9l-Xpk
Dessert:

*Rest day*

Friday:
Pre workout snack: 2 weetabix, 1/2 a scoop of protein powder, some water and frozen raspberries with jam
Breakfast: Carrot cake chia pudding
30g chia seeds
30g carrot cake vegan blend protein powder
300ml unsweetened almond milk
Cinnamon
Grated carrot
1 tbsp pecans
1 tbsp dedicated coconut
1 tbsp raisins
Dollop of whipped cream
Mid morning snack: unsweetened soy yogurt mixed with a flavour drop topped with raspberries
Lunch: meal prep
Dessert: meal prep
Dinner: just a light salad, homemade seitan, lettuce, cucumber, pickled red cabbage
Dessert: vegan frozen yogurt with toppings!!

Lower bod workout:
DB RB RDL (Dumbell resistance band Romanian deadlift) 4x10
Lying machine hamstring curls 4x12
Leg press 4x10
Glute bridges 4x10 SSW/ Bench DB hamstring curl 4x15
Leg extensions 4x15

Oreo loaf recipe (makes 11 slices):
Macros per slice: 146kcals 17C 9P 4F
- 200g spelt, white, plain, or self raising flour
- 80g chocolate soy isolate protein powder
- 250ml unsweetened almond milk
- 80g natvia living sweetener
- 1 tbsp coconut oil (15g)
- 1 tbsp ground flax seeds (15g)
- 20g chocolate chips
- 8 Oreo thins

Music credits:

Trees and Lucy:
walk there
The past
Travel
Tomorrow
Try again
Do more
Jump cut
Wasting the day
Thankyou for watching!

Leila xoxoxo

Видео VEGAN *REALISTIC* WHAT I EAT IN A WORKING WEEK AS A RADIOGRAPHER! канала WafflesWithLeila