Welcome to practical, science backed plant nutrition for maximum athletic performance, muscle hypertrophy, and rapid recovery.
Training at high intensity while following a vegan lifestyle often makes hitting optimal protein thresholds, preventing bone stress injuries, and maintaining high daily calories feel like an uphill battle. Created by a holistic nutrition coach with ten years of university health education, this 28 page digital blueprint fuels heavy training blocks using calorie dense, nutrient rich plant foods designed to build lean strength without digestive heaviness.
Every meal, snack, smoothie, and prep step delivers evenly spaced amino acids, bioavailable performance micronutrients, and clean whole food energy so you can perform and recover at your peak.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 28 full colour pages
Duration: 7 full days of planned meals, snacks, smoothies, and protein baked goods
Compatibility: Opens on any smartphone, iPad, tablet, e-reader, Mac, or PC
Dimensions: Standard 8.5 x 11-inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Substantial daily protein distribution: Supplies 183g to 199g of daily plant protein (over 25 percent of total calories) evenly spread across breakfast, lunch, dinner, and three daily snacks to drive muscle protein synthesis.
High-calorie training fuel: Provides 2,815 to 2,997 daily calories from clean whole foods, complex carbs, and healthy unsaturated fats to support energy expenditure and prevent lean mass loss. • Clinical bone defence: Delivers over 2,600 mg to 3,160 mg of calcium daily from fortified soy milk, tofu, tempeh, and edamame to safeguard bone density and reduce stress fracture risks under heavy loads.
Enhanced oxygen delivery: Provides 31 mg to 46 mg of iron daily paired strategically with high vitamin C foods to optimize red blood cell formation, tissue oxygenation, and aerobic power.
Athlete batch prep routine: Includes an aisle-sorted grocery checklist, freezer-friendly batch-baked protein pancakes, and high-protein shakes built for busy training schedules.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, and three daily protein snacks
Categorized grocery checklist organized by supermarket aisle
Step-by-step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing athletic performance coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition for maximum athletic performance, muscle hypertrophy, and rapid recovery.
Training at high intensity while following a vegan lifestyle often makes hitting optimal protein thresholds, preventing bone stress injuries, and maintaining high daily calories feel like an uphill battle. Created by a holistic nutrition coach with ten years of university health education, this 28 page digital blueprint fuels heavy training blocks using calorie dense, nutrient rich plant foods designed to build lean strength without digestive heaviness.
Every meal, snack, smoothie, and prep step delivers evenly spaced amino acids, bioavailable performance micronutrients, and clean whole food energy so you can perform and recover at your peak.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 28 full colour pages
Duration: 7 full days of planned meals, snacks, smoothies, and protein baked goods
Compatibility: Opens on any smartphone, iPad, tablet, e-reader, Mac, or PC
Dimensions: Standard 8.5 x 11-inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Substantial daily protein distribution: Supplies 183g to 199g of daily plant protein (over 25 percent of total calories) evenly spread across breakfast, lunch, dinner, and three daily snacks to drive muscle protein synthesis.
High-calorie training fuel: Provides 2,815 to 2,997 daily calories from clean whole foods, complex carbs, and healthy unsaturated fats to support energy expenditure and prevent lean mass loss. • Clinical bone defence: Delivers over 2,600 mg to 3,160 mg of calcium daily from fortified soy milk, tofu, tempeh, and edamame to safeguard bone density and reduce stress fracture risks under heavy loads.
Enhanced oxygen delivery: Provides 31 mg to 46 mg of iron daily paired strategically with high vitamin C foods to optimize red blood cell formation, tissue oxygenation, and aerobic power.
Athlete batch prep routine: Includes an aisle-sorted grocery checklist, freezer-friendly batch-baked protein pancakes, and high-protein shakes built for busy training schedules.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, and three daily protein snacks
Categorized grocery checklist organized by supermarket aisle
Step-by-step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing athletic performance coaching? Visit the Coaching tab above to learn more or apply to work together.
