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Hi, I’m Nat! I have been vegan/vegetarian for 7 years. During that time I have committed to increasing my physical fitness and overall well being, researching the best ways to do so. My personal philosophy is that we should always strive for self improvement. Lets get better together! @natalija_FIT
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A Cheap And Healthy Vegan Meal Plan For Students On A Budget! (Workout Included!)

Vegan Meal

Building any new habit is difficult at first, until it becomes second nature.

The same goes for getting fit as a student on a budget, but it’s not as difficult as it initially seems.

Take it from me the unemployed, high workload, vegan.

All you have to do is give up all of your free time and social life.

Just kidding!

Jokes aside, maintaining physical and mental wellness during the school term has been found to give students higher academic success (Grissom, 2005).

This isn’t to say that working out gives you better grades, but rather that the difference a workout makes physiologically improves the ability to learn (Grissom, 2005).

This is especially true for women!

Who doesn’t want a good excuse to take a break from studying?

I’ll be the first to admit though, sometimes I do extra long workouts to avoid getting back to my books (oops).

Due to my hectic school schedule I try to reduce the amount of time I spend at the gym so that I can spend my time on school school work and socializing.

With that being said I created a four day workout split for myself with one to two days rest depending on my energy levels and workload at the time.

In addition to this, I do either a yoga session or a run in the morning depending on how I feel that day.

Usually I rotate this between the days.

Another addition I make when I have extra time and my hair isn’t freshly washed is a 15 minute sauna session. Below is the split.

The Workout

Day 1: Quads and Glutes (est time = 45 minutes)

  • Squats (4 sets of 6 reps.)
  • Hip Thrusts (4 sets of 6 reps.)
  • Bulgarian Split Squats (3 sets of 12 reps.)
  • Banded Side Steps (3 sets of 24 reps.)
  • Leg Extension (4 sets of 6 reps.)
  • Step Ups (3 sets of 12 reps.)

Day 2: Back and Biceps (est time = 45 minutes)

  • Wide Grip Pull Downs (4 sets of 8 reps.)
  • Narrow Grip Pull Downs (4 sets of 8 reps.)
  • Dumbbell Rows (4 sets of 8 reps.)
  • Cable Lat Pulls (3 sets of 12 reps.)
  • Face Pulls (3 sets of 12 reps.)
  • Bicep Curls (4 sets of 6 reps.)
  • 21’s (3 sets of 21 reps.)

Day 3: Hamstrings and Glutes (est time = 45 minutes)

  • Sumo Deadlifts (4 sets of 6 reps.)
  • Glute-focused Back Extension (3 sets of 12 reps.)
  • Unilateral Hip Thrusts (3 sets of 12 reps.)
  • Leg Curls (4 sets of 8 reps.)
  • Machine Abduction (3 sets of 12 reps.)
  • Romanian Deadlifts (3 sets of 12 reps.)

Day 4: Chest, Shoulders and Triceps (est time = 45 minutes)

  • Dumbbell Chest Press (4 sets of 8 reps.)
  • Dumbbell Pec Flies (4 sets of 8 reps.)
  • Overhead Pulls (3 sets of 12 reps.)
  • Shoulder Press (3 sets of 12 reps.)
  • Wide Grip Upward Row (3 sets of 12 reps.)
  • Tricep Pull Downs (4 sets of 8 reps.)
  • Overhead Tricep Pulls (3 sets of 12 reps.)

In terms of meal plans, I like to emphasise eating whole foods.

However being a broke student doesn’t lend itself easily to that. So I incorporate as many whole foods as I can into my diet while also not breaking the bank.

To make it more affordable I buy frozen vegetables and defrost them when needed. 

I also buy canned beans in bulk when they’re on sale.

Side note: I practice time restricted eating (or intermittent fasting), which is why there is a “pre breakfast” in the meal plan below.

If you’re interested in hearing more about this let me know!

Meal Plan

Pre Breakfast: Black Coffee while intermittent fasting!

Breakfast:

  • 2 slices of toast
  • 2 tbsp of peanut butter
  • 2 tbsp of pumpkin seeds
  • 1 banana
  • 1 sliced bell pepper

Lunch:

  • Salad bowl
  • ½ cup chickpeas
  • 1 cup brown rice
  • ½ cup lentils1 cup spinach
  • ½ cucumber
  • ½ cup tempeh
  • Salad dressing of choosing

Dinner:

  • Stir Fry (2 servings)
  • 1 cup Pasta
  • 1 cup broccoli
  • ½ cup tomatoes
  • 2 cups mushrooms
  • ½ cup zucchini
  • 1 cup edamame
  • 1 teaspoon oil
  • 2 garlic cloves
  • Add spices of your liking

Pre-workout:

  • Parfait
  • 1 cup vegan yogurt
  • ½ cup bran buds
  • ½ cup grapes

Post workout: Protein bar

I hope you found this helpful!

If you have any questions or comments, leave them below and I’ll get back to you.

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