Fitness & Performance
Shred and Sculpt Meal Plan
High in plant protein, antioxidants, key vitamins and minerals to assist your body in healthy shredding, muscular toning and conditioning. It’s time to get lean and defined!
Designed to help you get lean and defined whilst meeting your daily macro and micro nutrient requirements.
Our Shred and Sculpt Meal Plan has been created based on the latest scientific, evidence-based approach towards health, fitness and nutrition. For individuals who are wanting to increase lean muscle and gain a more defined athletic physique whilst maintaining a healthy body fat percentage.
This meal plan will support muscle growth, definition and repair, whilst enhancing your nutrient absorption through wholefood carbohydrates, natural sources of protein, healthy essential fatty acids and an abundance of antioxidants, vitamins and minerals.
Tracking calories gives you the ability to work towards your goals while enjoying a more flexible and balanced approach to nutrition. Simply select 5 or 7 days, select your meals and sides and view the total calories for the day, to meet your nutritional needs.
Each day we encourage you to make a daily seasonal smoothie or juice. You can also snack on fruit in between meals for added nutrition. You can view some of our Garden of Vegan Signature Smoothies here.
Daily Plan
- Calories: 1836.74cal
- Protein: 124.8g
- Carbs: 208.71g
- Fat: 53.71g
Low Calorie Tofu Scramble
Tropical High Protein Tempeh Noodle Salad
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Pumpkin Chickpea Korma
Teriyaki Tofu Protein Pack
- Calories: 1261.15cal
- Protein: 78.75g
- Carbs: 182.75g
- Fat: 24.4g
Big Vegan Breakfast
Baked Shepherds Pie
Low Calorie Teriyaki Tofu Stirfry
Seasonal Green Veggie Pack
- Calories: 1422.65cal
- Protein: 73.9g
- Carbs: 135.28g
- Fat: 48.125g
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Choc Peanut Butter Hemp Pudding
Eggplant Moussaka
High Protein Lentil Bolognese
Vitality Veggie Pack
- Calories: 1540.09cal
- Protein: 78.075g
- Carbs: 157.925g
- Fat: 62.77g
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High Protein Tofu Scramble
Malaysian Laksa Noodle Bowl
Creamy Alfredo with Shiitake Mushrooms and Truffle Salt
Seasonal Green Veggie Pack
- Calories: 1947.15cal
- Protein: 73.445g
- Carbs: 145.145g
- Fat: 122.54g
High Protein Carob Granola with Vanilla Chia Pudding
Low Carb Vegetable Lasagne with Pesto Ricotta and Walnut Mushroom Mince
Malaysian Laksa Noodle Bowl
Vitality Veggie Pack
Your Meal Plan Summary
Back to Health Meal Plan (5 Days)
- Includes "20" prepared meals
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Total
Our Shred and Sculpt Meal Plan has been designed to fuel your body during high intensity, endurance and strength based activities, whilst working to repair and nourish your muscles and cells, post performance.
A diet direct from plant-based whole-foods, particularly healthy carbohydrates, moderate amounts of protein and small amounts of fat is ideal for athletic performance, recovery and overall health and well-being.
As calorie requirements will vary dramatically based on your age, sex, weight, activity levels, medical history ect. We recommend you consult your healthcare practitioner for professional advice about your nutritional requirements, as everybody is different.
*To get the best results, we recommend daily exercise as per the national guidelines for Physical Activity. We also believe it is important to eat a diet encompassing a variety of plant-based wholefoods, both cooked and raw. This includes a Vitamin B12 supplement, a range of fruits, vegetables, beans, nuts, legumes, seeds and grains.
Our meal plans intend to empower your lifestyle and support your training goals, allowing more time for the things you love!
Added Shred and Sculpt Meal Plan to your cart.
High in plant protein, antioxidants, key vitamins and minerals to assist your body in healthy shredding, muscular toning and conditioning. It’s time to get lean and defined!