Vegan Nutrition: Build Your Plant Based Diet & Meal Plan from Udemy

Learn How To Build The Perfect Plant Based Diet & Meal Plan For Improved Health, Better Weight Loss And More Muscle Gains

Hi, I'm Felix Harder fitness and dieting coach and amazon best selling author. My "Vegan Masterclass" is designed for anyone who wants to get the most out of their vegan diet, no matter if you're an athlete, bodybuilder or simply want to live a healthier life.

This course is not some random fad diet that tells you which foods you should and shouldn't eat. Instead I will take you through each of the steps involved in setting up and following through with your diet.

Unfortunately, the internet is full of false advice and misinformation about plant based dieting. That is why I wanted to create a video course that not only debunks the most common vegan myths but also teaches everything you need to know to reach your dieting goals, be it to lose fat, build muscle or simply live a healthier life.

Here Is What's Inside The Program:

Setting Up Your Vegan Diet

The Most Common Vegan Myths Debunked
How To Determine Your Optimal Calorie Intake
How Much Protein, Carbs & Fat Do You Need As A Vegan?
The Best Vegan Food Sources Of Protein, Carbs & Fat
Meal Timing Explained - When & How Often To Eat
Supplements - The Best Vegan Options

Building Muscle & Losing Fat On A Vegan Diet

How To Adjust Your Diet For Fat Loss
How To Adjust Your Diet For Muscle Growth
How Much Protein Do You Need To Build Muscle?
Cheat Meals That Won't Break Your Diet
The Best Muscle Building & Fat Loss Supplements

Everything You Need To Improve Your Health & Immunity:

The Right Vitamins & Minerals
How Much Water You Should Really Drink (No, It's Not 8 Glasses Per Day)
How To Avoid Deficiencies Common Among Vegans
How To Correctly Read A Nutrition Label
Scientifically Proven Ways To Boost Immunity

Common Dieting Questions Answered:

Should You Take Multivitamins?
Should Men & Women Diet Differently?
Is Too Much Protein Bad For You?
Is Too Much Fat Bad For You?
Do Several Small Meals Throughout The Day Boost Your Metabolism?

All In All The Program Includes Over 50 Lessons On Dieting And Nutrition

Learn everything you need to know about vegan nutrition, vegan bodybuilding, and vegan recipes. I will go over meal planning for veganism and vegan cooking.

So If You Want To Boost Your Performance, Feel More Energized And Live A Healthier Life, This Is The Right Course For You

Remember, there is a 30-day 100% money-back guarantee. There is no reason to hesitate. Enroll now, see if you enjoy the course, and start building your perfect diet today.

What's inside

Learning objectives

Understand the fundamentals of vegan dieting (calories, protein, carbs, fat, vitamins & minerals)
Create a plant-based diet that is perfect for your needs and lifestyle
Learn when, what and how much you should eat for optimal body composition

Build more muscle by optimizing your meal plan
Lose fat faster by optimizing your meal plan
Improve immunity and energy levels with the right vitamins and minerals

Understand the fundamentals of vegan dieting (calories, protein, carbs, fat, vitamins & minerals)
Create a plant-based diet that is perfect for your needs and lifestyle
Learn when, what and how much you should eat for optimal body composition
Build more muscle by optimizing your meal plan
Lose fat faster by optimizing your meal plan
Improve immunity and energy levels with the right vitamins and minerals

Syllabus

Introduction

Join the discussion

Get to know your instructor

Downloadable Resources

Vegan Basics

The Most Common Vegan Myths Debunked

The Difference Between Vegan & Vegetarian Diets Explained

Setting Up A Healthy Vegan Diet

The 5 Principles Of A Healthy Vegan Diet

Calories Explained

Help Me Out

How to track calories correctly

How To Calculate Your Daily Calorie Needs

The Best Vegan Food Sources

Protein Explained

Quality Vegan Protein Sources

Carbohydrates Explained

Quality Vegan Carb Sources

Dietary Fats Explained

Quality Vegan Fat Sources

Macronutrients Explained

I created a cheat sheet for your macronutrient calculations. It's attached to this lecture.

How Much Protein Should You Consume As A Vegan

How Much Fat Should You Consume As A Vegan

How Many Carbs Should You Consume As A Vegan

Nutrient Timing Explained

Nutrient Timing For Vegans

Nutrient Timing Recommendations

Supplements For Vegans

Vegan Food Categories

Vegetables Explained

Legumes & Beans Explained

Whole Grains Explained

Fruits Explained

Berries Explained

Nuts & Seeds Explained

How To Lose Fat & Build Muscle On A Plant Based Diet

Can You Build Muscle On A Vegan Diet?

The Muscle Building Formula

How To Adjust Your Diet For Muscle Growth

Fat Loss Formula

How To Adjust Your Diet For Fat Loss

Everything You Need To Know About Cheat Meals & Cheat Days

Pea Protein Powder Explained

How To Use Creatine

Vegan Foods For Energy

Vegan Foods To Increase Your Metabolism

Sample Meal Plan (Woman)

Sample Meal Plan (Man)

Avoiding Mineral & Vitamin Deficiencies As A Vegan

How To Get Enough Vitamin A As A Vegan

How To Get Enough Vitamin B12 As A Vegan

How To Get Enough Vitamin C As A Vegan

How To Get Enough Vitamin D As A Vegan

How To Get Enough Vitamin E As A Vegan

How To Get Enough Vitamin K As A Vegan

How To Get Enough Calcium As A Vegan

How To Get Enough Copper As A Vegan

How To Get Enough Iron As A Vegan

How To Get Enough Magnesium As A Vegan

How To Get Enough Sodium As A Vegan

How To Get Enough Phosphorus As A Vegan

How To Get Enough Potassium As A Vegan

How To Get Enough Zinc As A Vegan

Water

Different Dieting Tips

Are microwave ovens harmful?

How Food Labels Lie To You

How to boost testosterone naturally

The 5 Best Supplements To Boost Your Immune System

How To Read A Nutrition Label

.When to take diet breaks

Why Mulitvitamins Arent A Good Idea

Should Men And Women Eat Differently?

How To Do Your Own Diet Research

Is brown sugar better than white sugar?

Conclusion

Bonus Lecture

Good to know

Know what's good

, what to watch for

, and possible dealbreakers

Builds a strong foundation for anyone interested in vegan diets, whether for bodybuilding, living a healthier life, or other purposes

Created by a recognized fitness and dieting coach and Amazon best-selling author, Felix Harder

Delves into all aspects of vegan diet and nutrition, providing both theoretical knowledge and practical guidance

Covers the essential nutritional elements for a healthy vegan diet, including protein, carbs, fat, vitamins, and minerals

Provides guidance on how to adjust your diet for specific goals, such as building muscle or losing fat

Includes a 30-day money-back guarantee, minimizing financial risk for students

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Vegan Nutrition: Build Your Plant Based Diet & Meal Plan with these activities:

Review "The China Study"

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Familiarize yourself with the foundational principles of plant-based nutrition and the benefits it offers.

View AMERICAN WEST BOOKS The China Study Revised... on Amazon

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Read Introduction and Chapter 1
Summarize key concepts and findings
Analyze the strengths and weaknesses of the study
Reflect on the implications for your own diet

Study "Vegan Muscle & Fitness"

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Gain expert insights into building muscle and achieving optimal fitness on a vegan diet.

View The Plant-Based Athlete: A Game-Changing... on Amazon

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Read chapters on protein intake, workout plans, and recovery
Analyze case studies and success stories
Apply principles to your own workout routine
Monitor your progress and make adjustments as needed

Calculate Macronutrient Needs

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Develop a solid understanding of calculating your daily calorie and macronutrient needs as a vegan.

Browse courses on Macronutrients

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Determine your calorie needs using a calorie calculator
Calculate your protein needs based on your body weight and activity level
Determine your fat and carbohydrate needs based on your calorie and protein goals
Practice calculating macronutrient needs for different scenarios

Five other activities

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Learn About Vegan Cooking Techniques

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Expand your culinary skills and discover innovative techniques to prepare delicious and nutritious vegan meals.

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Watch online tutorials or cooking demonstrations on vegan cooking
Read cookbooks or online resources for vegan recipes
Experiment with different plant-based ingredients and flavors
Practice cooking vegan dishes and share them with friends or family

Create Personalized Meal Plan Using Cronometer

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Gain hands-on experience in creating a tailored meal plan that meets your individual nutritional needs.

Browse courses on Meal Planning

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Set up a Cronometer account
Input your personal information and goals
Search for and add vegan foods to your food diary
Adjust your meal plan based on Cronometer's analysis
Review your meal plan and make any necessary adjustments

Create a Personalized Supplement Plan

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Design a customized supplement plan to address any potential nutrient deficiencies and support your vegan lifestyle.

Browse courses on Supplements

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Research vegan-friendly supplements for vitamin B12, iron, calcium, and omega-3 fatty acids
Consult with a healthcare professional or registered dietitian to determine specific needs
Create a daily or weekly supplement schedule
Monitor your progress and adjust the plan as advised by a healthcare professional

Attend a Vegan Conference or Workshop

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Immerse yourself in the vegan community, learn from experts, and connect with like-minded individuals.

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Research upcoming vegan conferences or workshops
Register and attend the event
Listen to keynote speakers and attend breakout sessions
Network with other attendees and learn about their experiences

Join a Vegan Support Group

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Connect with like-minded individuals to gain support, share experiences, and stay motivated on your vegan journey.

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Research local vegan support groups or online forums
Attend meetings or join online discussions
Share your experiences and challenges
Offer support and encouragement to others

Career center

Learners who complete Vegan Nutrition: Build Your Plant Based Diet & Meal Plan will develop knowledge and skills that may be useful to these careers:

Reading list

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Vegan Nutrition

Build Your Plant Based Diet & Meal Plan

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What's inside

Learning objectives

Syllabus

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Activities

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