This spreadsheet can be used as a food journal, a meal planner, or a way to take
periodic snapshots of your diet to see where you stand. By entering your weight,
body fat %, and activity level your daily calorie needs can be calculated using the
Katch-McArdle formula which takes into account lean body mass. You can choose
to ignore this calculation, of course, and use your own standards.
In the Diet Planner tab, the yellow highlighted portions are where you enter your
information: at the top, enter your weight and select activity level.
Enter the foods you eat on the Ingredients tab (tabs are at the bottom of the
page). To do this, double-click on thefirst cell in the next empty row and enter the
name of the food, then the serving size (keep the units as simple as possible), and
the calorie, protein, carb, fat, etc info on the nutrition label or found online. It's
pre-filled with some examples (feel free to delete anything you won't need - see
note on Ingredients tab). To enter your own recipes for use in the meal planner,
see section "Entering Recipes" below; it's slightly more complex but easier in the
long run than entering meal components separately each time.
In the Diet Planner tab, select foods from the drop-down menu and enter serving
sizes for each meal
The gray highlighted portions contain your calorie breakdown per meal and daily
totals at the bottom and where those calories come from as both grams and
percentages of protein, carbs, and fat.
You can then choose to use it as a food journal by saving your results each day
(right-click on the diet planner tab, Move or Copy, check create a copy) and name
it to correspond to the date...or use it to plan ahead and create daily menus. For
an online version of the sheet which includes update notification, go to
www.veganmuscleandfitness.com
Entering Recipes:
To calculate nutrition data for your recipes and include them in your meal
planning, use the "Enter Recipe" tab. Enter your recipe name and servings in the
highlighted boxes. Select your ingredients from the drop down lists (you may have
to enter new foods into the Ingredients tab) and the servings used in the recipe for
each. The recipe totals and per- serving nutrition data will be calculated for you at
the bottom.
To add your recipe to the Ingredients tab for use in the planner, select the yellow
highlighted cells at the bottom of the page, right-click and select copy. Go to
"Ingredients" tab, and in the next empty cell, right-click and select "Paste Special:
Values and number formats". Repeat for each recipe.
Enter Weight: 115
Enter Body Fat Percentage: 16%
Select activity level (definitions at
right): V
DAILY TOTALS:
% of Calories:
Activity levels S is sedentary (desk job, no exercise) S Maintain
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
410 43 57 8 8 205 7 0
42% 56% 16%
200 4 50 0 6 32 36 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
200 4 50 0 6 32 36 0
8% 100% 0%
212 16 42 4 26 100 14 0
44 2 10 0 2 77 8 0
226 41 69 0 12 113 10 0
160 4 37 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
642 63 158 4 40 290 32 0
39% 99% 6%
213 9 40 2 5 140 7 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
213 9 40 2 5 140 7 0
17% 75% 8%
106 8 21 2 13 50 7 0
4 1 1 0 1 12 0 0
26 2 5 0 2 25 1 0
27 0 1 3 0 78 0 0
22 1 0 2 0 8 0 0
374 26 66 2 18 18 9 0
40 4 8 0 3 24 4 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
599 41 101 9 36 215 21 0
28% 68% 13%
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
#DIV/0! #DIV/0! #DIV/0!
Almonds Almonds
Annie's Lit Annie's Lite Italian dressing
Apple Apple
Autumn SwAutumn Sweet Potato Smoothie
avocado avocado
banana banana
beet beet
bell peppe bell peppers
Black beanBlack beans
black peppblack pepper
Blueberrie Blueberries
broccoli broccoli
Broccoli C Broccoli Cream Soup
Brown rice Brown rice
butternut butternut squash
cabbage cabbage
Cabbage PeCabbage Peach and Carrot Smoothie
canellini b canellini beans
canned diccanned diced tomatoes, no salt
canned redcanned red kidney beans, rinsed
canned swecanned sweet potato
canned swecanned sweet potato
carrot carrot
cauliflowercauliflower
cherry tomcherry tomatoes
chickpeas chickpeas
Comstock nComstock no sugar cherry pie filling
cooked brocooked brown rice
corn tortill corn tortilla
Creamy ButCreamy Butternut Squash Soup
crushed t crushed tomatoes
cucumber cucumber
curry powdcurry powder
dark sweetdark sweet cherries
defatted p defatted peanut butter
dried oreg dried oregano
Easy SouthEasy Southern-ish Beans
Edamame Edamame
einkorn pa einkorn pasta
Extra firm Extra firm tofu
Ezekiel Br Ezekiel Bread
Ezekiel cer Ezekiel cereal
Fat-Free Fat-Free Hummus
fava beans fava beans
Fava BeansFava Beans with garlic, onion, lemon, & parsley
flaxseed oi flaxseed oil
Food Food
frozen cor frozen corn
frozen ma frozen mango
Gardein BeGardein Beef
Gardein ChGardein Chicken
Gardein te Gardein tenders
garlic garlic
Good MornGood Morning Smoothie
Grapefruit Grapefruit
grapes grapes
grapes grapes
green beangreen beans
green beangreen beans
green bell green bell pepper
Green GoddGreen Goddess Dressing
green sals green salsa
grits grits
Hemp BageHemp Bagel
High Prote High Protein Low Fat Cornbread
hummus hummus
It's Easy It's Easy Being Green Smoothie
Kalamata oKalamata olives
kale kale
lemon juic lemon juice
Lentils Lentils
Light tofu Light tofu
Lima Bean Lima Bean Soup
Luna Bar Luna Bar
mango mango
maple syrumaple syrup
maple syrumaple syrup
minced garminced garlic
minced ginminced ginger
Minestron Minestrone
Napa cabb Napa cabbage
natural pe natural peanut butter
Nitro-Fusi Nitro-Fusion Protein
Oat Bran Oat Bran
4479.194
**To remove ingredients that you don't need, don't delete the entire row: select the cells with th
or right-click and Clear Contents! (Deleting rows messes up the drop-down menus).
Almonds 1 cup
Annie's Lite Italian dressing 1 Tbsp 20 0 2
Apple 1 apple 95 0 25
Autumn Sweet Potato Smoothie 1 recipe 364 4 47
avocado 1 fruit 289 3.4 14.9
banana 1 fruit 121 1 31
beet 1 44 2 10
bell peppers 1 cup 18 0.8 4.2
Black beans 1 can 385 21 66.5
black pepper
Blueberries 1 cup (148g) 84 84 21
broccoli 1 bunch 207 17 40
Broccoli Cream Soup 1 recipe 364 29 64
Brown rice 1 cup 640 16 140
butternut squash 1 cup 63 1.4 16.4
cabbage 1 cup (70g) 19 1 4
Cabbage Peach and Carrot Smoothie 1 recipe 170 4 42
canellini beans 1 can 420 28 73.5
canned diced tomatoes, no salt 1 can 90 3 18
canned red kidney beans, rinsed 1 can 330 24 48
canned sweet potato 1 can 501 10 115
canned sweet potato 1 can 501 10 115
carrot 1 30 1 7
cauliflower 1 144 11 30
cherry tomatoes 1
chickpeas 1 cup 286 12 54
Comstock no sugar cherry pie filling 1 can 245 0 56
cooked brown rice 1 cup(195 g) 216 5 45
corn tortilla 2 130 3 27
Creamy Butternut Squash Soup 1 recipe 282.00 8.00 68.00
crushed tomatoes 28 oz 260 0 52
cucumber 1 24 4
curry powder 1 Tbsp
dark sweet cherries 1 cup 100 1 24
defatted peanut butter 1 tbsp 50 2 6.5
dried oregano
Easy Southern-ish Beans 1 recipe 492 28 88
Edamame 1 cup 240 18 16
einkorn pasta 1 oz 100 4.5 17.5
Extra firm tofu 1 block 350 40 10
Ezekiel Bread 1 slice 80 4 15
Ezekiel cereal 1 cup 380 16 80
Fat-Free Hummus 1 Tbsp 10.25 0.5 2
fava beans 1 cup 187 13 33
ava Beans with garlic, onion, lemon, & parsley 1 recipe 374 26 66
flaxseed oil 1 Tbsp 120
Food Serving Size Calories Protein (g) Carbs (g)
frozen corn 1 cup 150 4.5 31.5
frozen mango 1 cup (165g) 107 1 28
Gardein Beef 1 Package 375 45 20
Gardein Chicken 1 Package 360 56 16
Gardein tenders 1 tender 50 4 4
garlic 1 clove 4
Good Morning Smoothie 1 recipe 200 4 50
Grapefruit 1 fruit 110 2 26
grapes 1 cup 62 1 16
grapes 1 cup (151g) 104 1 27
green beans 1 cup 34 2 8
green beans 1 pound 141 8.3 32.2
green bell pepper 1 24 1 6
Green Goddess Dressing 1 Tbsp 11.1 0.3 0.2
green salsa 2 tbsp 10 0 2
grits 1 cup 143 3 31
Hemp Bagel 1 Bagel 280 19 35
High Protein Low Fat Cornbread 1 recipe 778 28 148
hummus 1 tbps 27 1 3
It's Easy Being Green Smoothie 1 recipe 374 9 92
Kalamata olives 1 olive 9 0 0.2
kale 1 bunch 168 12 36
lemon juice
Lentils 1 cup 280 32 76
Light tofu 1 block 200 35 5
Lima Bean Soup 1 recipe 876 99 192
Luna Bar 1 bar 180 8 27
mango 1 135 1 35
maple syrup 1 cup 840 0 216
maple syrup 1 cup 840 0 216
minced garlic 1 tsp
minced ginger 1 tsp
Minestrone 1 bowl 148.33 9.58 23.92
Napa cabbage 1 cup 13 1 2
natural peanut butter 1 Tbsp 105 4 3
Nitro-Fusion Protein 1 scoop 136 25 5
Oat Bran 1 cup 480 21 72
Oat Muffins 1 muffin 213 9 40
oatmeal 1 cup 300 10 54
olive oil 1 cup 1910 0 0
onion 1 piece 46 1 11.1
orange 1 62 1 15
parsley 1 cup
peach 1 59 1 15
peas 1 cup(145g) 117 8 21
pine nuts 1 cup 909 18.5 17.7
pineapple 1 cup 74 1 20
pumpkin seeds 1 cup 747 34 25
PureFit Bar 1 bar 230 18 26
Quinoa 1 cup 626 24 109.1
Quinoa Tabbouli 1 recipe 1062 40 172
raisins 1 cup 434 4.5 114.8
Rapunzel Bouillon, no salt added 1 cube 25 1.5 0
Real Quick White Bean Chili 1 recipe 451 82 138
red bell pepper 1 37 1 7
red lentils 1 cup 600 44 108
red potato 1 whole 266 7 29
rice syrup 1 Tbsp 75 18
romaine 1 head 106 8 21
Salad 1 bowl 50 2 7
salt 1 tsp
sesame oil 1 Tbsp 120 0 0
Smart dogs 1 dog 45 8 2
soy yogurt 1 cup 170 11 22
Soyboy ravioli 1 package 648 36 111.6
Soymilk 1 cup 90 7 8
soynut butter 1 tbsp 85 3.5 5
Spaghetti Squash with TVP Tomato Sauce 1 recipe 662 62 99
Spicy Indian Chickpeas 1 recipe 570 12 112
spinach 1 cup 7 1 1
Split peas 1 cup 360 36 84
sprouted bagel 1 bagel 320 11 64
steel cut oats 1 cup 600 20 108
strawberries 1 cup 77 1 20
sunflower seeds 1 Tbsp 47 1.5 1.9
Sweet Greens Smoothie 1 serving 68.75 1.75 17
Sweet Lettuce Smoothie 1 serving 150.5 5 34.5
Sweet Potato 1 potato 160 4 37
tahini 1 Tbsp 100 2.5 1.5
tamari almonds 1 cup 680 20 28
tempeh 1 Package 480 40 32
The Incredible Hulk Smoothie 1 recipe 287 12 65
TJ's beef-less strips 1 Package 360 60 15
TJ's chicken-less strips 1 package 330 60 9
tofu shirataki fettucine 1 container 40 2 6
tomato paste
tomato salsa 2 Tbsp 15 0 4
Joe's Organic Marinara No Salt Added Low Fat 1 container 300 12 66
Trader Joe's tortilla 1 tortilla 45 4 10
TVP 1 cup 320 48 28
unsweetened soymilk 1 cup 70 7 3
Vega Protein 1 scoop 100 20 4
Westsoy seitan 1 container 275 55 5
Whole Food Vegan Gainer 1 shake 784 43 116
whole oat flour 1 cup 480 21 78
whole oat flour 1 cup 480 21 78
Whole Wheat Pasta 1 cup 200 6 43
whole wheat pita, 4" 1 pita 74 3 15
yellow corn grits 1 cup 143 3 31
zucchini 1 cup 20 2 4
w: select the cells with the unwanted info in columns A through K and hit Delete
wn menus).
0
1.5 0 62.5 1.5 0
0 3 1 13 0
0 5 19 34 0
26.6 11.8 14 0.5 0
0 0
0 2 77 8 0
0.2 1.6 3 2.2 0
0 0
0 4 1 15 0
2 16 201 10 0
5 25 339 19 0
0 0
0.1 2.8 6 3.1 0
0 2 20 2 0
0 6 70 18 0
0 18 900 0 0
0 3 45 12 0
3 15 400 9 0
1 8 372 27 0
1 8 372 27 0
0 2 50 3 0
1 14 173 14 0
3 0
0 0 70 28 0
2 4 10 1 0
0 2 50 0 0
1.56 11.52 847.32 14.72 0.00
0 13 1950 26 0
0 1 4 3 0
0 3 0 18 0
1 0
2 30 1150 10
10 0
0.75 2 0 0.5 0
20 0
0.5 0
2 0
0 2 0 0 0
1 9 9 3 0
2 18 18 9 0
13.6 0
Fat (g) Fiber (g) Sodium (mg) Sugar (g) Cholesterol (mg)
1.5 1.5 0 12 0
0 3 3 24 0
12.5 7.5 1000 2.5 0
8 8 1320 0
1.75 0
1
0 6 32 36 0
0 0
0 0
0 1 3 23 0
0 0
0.5 15.4 27 6.4 0
0 2 4 3 0
1.0 0.1 4.2 0.0 0.0
0 0 390 2 0
0 1 5 0 0
8 13 370 3 0
6 16 206 4 0
1 0
0 12 10 36 0
0.9 0 26 0 0
0 12 14 0 0
0 0
8 3 125 0
0 56 40 30 0
6 0
1 4 4 31 0
1 0 29 192 0
1 0 29 192 0
0 2 0 13 0
1 7 7 8 0
92.3 5 3 4.8 0
0 0 2 14 0
63 0
6 3 150 15 0
10.4 11.9 9 0
24 14 1200 6
0.7 5.4 16 85.8 0
2 0 130 0 0
0 24 225 20 0
0 2 5 5 0
0 28 60 8 0
0 0
35 11 0
2 13 50 7 0
2 1 24 0 0
2400
14 0 0 0 0
0 0
5 7 100 3 0
10.8 0
3.5 1 70 7 0
5 0
3 0 150 60 0
4 25 320 28 0
0 1 24 0 0
0 0
4 2 410 7 0
10 16 0 4 0
0 0
4 0.9 0.2 0
0 4.75 27 8 0
1 8 25 12 0
0 0
9 0.5 37.5 0 0
64 16 320 0 0
22 0
0 16 19 16 0
6 0
4.5 0
1 3 30 0 0
0 0 90 4 0
3 6 150 60 0
1.5 0
0 0
3.5 1 70 2 0
1 2 135 2 0
3.75 0
17 22 0 14 0
9 12 0 0 0
9 12 0 0 0
1.5 0
1 2 149 0 0
0 1 5 0 0
0 1.333333 12 2 0
Cabbage Peach and Carrot
Enter Recipe Name: Smoothie
Enter Servings: 1
Recipe Total
Almonds Almonds
Annie's Lite I Annie's Lite Italian dressing
Apple Apple
Autumn SweeAutumn Sweet Potato Smoothie
avocado avocado
#REF! #REF!
banana banana
beet beet
bell peppers bell peppers
Black beans Black beans
black pepper black pepper
Blueberries Blueberries
broccoli broccoli
Potato Smoothie
Green Smoothie
Hulk Smoothie
Breakfast Smoothie
Vega protein
1 cup unsweetened soymilk
1/2 cup strawberries
Minestrone
onion 1
garlic 1 tsp
Rapunzel vegetable bouillon 1 cube
diced tomatoes, no salt added 1 can
cannellini beans 1 can
red kidney beans 1 can
green beans 0.5 lbs
thyme 0.5 tsp
black pepper
Bring the cauliflower, bouillon & water to a boil in a big stockpot, then turn down to medium-low, cover, and simmer for 15 m
Transfer entire mixture to a food processor or blender and blend til creamy. It may take more than one batch to do this.
Return to pot, add soy milk, and pepper. Reheat. Garnish with scallions if using and serve!
Bring beans, bay leaf, and water to boil in a large pot. Cover, reduce heat to medium-low, and simmer 45 minutes.
Add carrots, onions, celery, and salt and simmer 20 more minutes. Add corn and simmer 3 more minutes.
In a small bowl, dissolve miso in a ladelful of soup. Add to pot with dill.
Remove from heat, cover, and let stand 5 minutes before serving.
Kale Salad
kale 1 head
red bell pepper 1
red onion 2 Tbsp
avocado 0.5
lemon juice 2 Tbsp
salt 1 tsp
Quinoa Tabouli
quinoa 1 cup
red bell pepper 1
pine nuts 0.125 cup
chickpeas 1 cup
red onion 0.25 cup
parsley 1 cup
mint 0.33 cup
lemon juice 0.25 cup
salt 0.5 tsp
Combine all ingredients except salt. Add salt sparingly just before eating (salt softens the vegetables and makes them watery,
Process cauliflower in food processor until it has the consistency of small grains.
Chop mint, parsley, tomato, red onion, and olives and combine with cauliflower and remaining ingredients in large bowl.
Pineapple Coleslaw
coleslaw mix 1 package
red bell pepper 0.5
diced pineapple in juice 1 small can
Combine all ingredients (alter amount of pineapple and juice to suit your taste). Broccoli slaw mix is even more nutritious.
Quinoa Tabbouli
In a medium pot, bring quinoa and water to a boil. Cover, turn to medium-low, and simmer for 20 minutes til liquid is absorbe
Mix up cooled quinoa with all other ingredients in a big salad bowl and refrigerate for at least 1 hour.
and makes them watery, so don't add in advance.)
about 2 cups cooked black-eyed peas (or pinto beans) if canned, rinse and drain
onion 0.5
salt 0.25
chili powder 1 tsp
low sodium soy sauce 1 Tbsp
Eggplant Roll-Ups
jar marinara
eggplant
firm tofu 1 block
nutritional yeast 0.125 cup
spinach 0.5 lbs
vegetable bouillon 1 cube
pepper
Skillet Flatbread
1 cup teff flour
usually in the natural foods baking section
1/2 cup whole wheat pastry flour
1/4 to 1/2 tsp salt
1/4 tsp baking soda
1 cup plain soy yogurt ( Silk makes a large container of this)
"Beef" Stir-Fry
Gardein Beefless Tips
onion
Napa cabbage 0.5
brown rice
To prepare squash: slice in half crosswise, place face down on a baking dish and bake at 400 degrees for 45 minutes. Then shr
To prepare TVP: rehydrate by soaking 7/8 cup TVP in 1 cup of boiling water for 5 minutes.
Pasta Arriabiata
3 garlic cloves, chopped
1/4 tsp dried oregano
1 tsp chili powder
1/8 tsp cayenne
1 tsp olive oil
2 tsp red wine vinegar
1/4 cup water
2 Tbsp tomato paste
3 large mushroom caps (optional)
2 zucchini, cut in 1 inch slices
1 cup frozen corn
5 oz whole wheat penne
3 Tbsp nutritional yeast (optional)
Noodle-less Lasagna
eggplant
1/2 lb frozen or fresh broccoli
1 pckg firm tofu
1/2 pckg soft tofu
jar of no salt, low fat tomato sauce
1/4 cup nutritional yeast (optional)
oregano, pepper, salt replacer
Fajitas
corn tortillas
pinto beans
red bell pepper
green bell pepper
onion
brown rice
chili powder
green salsa
Seasoned Tofu
soy sauce
minced garlic
seasoning of choice
Arrange in single layer on nonstick baking sheet or baking sheet covered with nonstick foil. Bake 20 minutes, flip, and bake 10
Soft Tacos
corn tortillas
TVP
red bell pepper
onion
taco seasoning
tomato salsa
Blend tomatoes, tofu, nutritional yeast, and bouillon if using in a blender or food processor. Add crushed red pepper flakes
Dice red and green bell pepper and add to sauce.
Toss with warm pasta to heat or heat on medium-low in a small pot.
Dissolve tomato paste and taco seasoning in boiling water. Add TVP and set aside to rehydrate.
Mince onion and steam saute until translucent. Combine with TVP.
Steam fry onions and garlic in medium pot on medium-high until onions are translucent. Add contents of fava bean can or coo
Simmer for 10-15 minutes. Remove from heat and stir in 2 Tbsp lemon juice (you can also add chopped parsley if you have so
Clean portobellos and remove stems. Mix rice, chopped tomato, and tomato salsa together and scoop into portobellos.
Steam caps in a rice cooker or steamer basket over a pot of boiling water until soft (or bake on 350 degrees until soft)
400 degrees for 45 minutes. Then shred with a fork onto your plate and top with sauce.
d dredge both sides of each slice in the mixture.
o add chopped parsley if you have some on hand). Serve with a side of sauteed zucchini!
Blend all ingredients in food processor or blender, adding a little water if necessary.
onion 1
minced garlic 1 tsp
28 oz plum tomatoes 2 can
tomato paste 1 Tbsp
dried oregano 1 tsp
sugar 0.5 tsp
salt
black pepper
In a medium pot, steam fry onion over medium heat in 2 Tbsp water until translucent. Add garlic and cook for 1 minute.
Add all of the remaining ingredients, turn up heat to medium-high and bring to a boil. Turn down to medium-low and simmer
Remove from heat, cover, and let stand 15 minutes before serving.
Thaw the peas. Chop the tomato, green onions, and cilantro. Combine peas, garlic, lime juice, and cumin in a food processo
Combine with remaining ingredients in a bowl, adding salt to taste. Cover and refrigerate at least 30 minutes.
Pulse first 3 ingredients in food processor. Add remaining ingredients and blend until smooth.
Chop green onions and parsley. Process all ingredients in a food processor.
To cook in microwave:
Slice very thinly and arrange on a plate in single layer. Microwave 7-12 minutes (depends on microwave). They will be chewy b
To cook in oven:
Heat oven to 450 degrees. Cut sweet potato into 1/4 inch slices and arrange on a nonstick bake pan or nonstick foil.
Bake 20 minutes, flip, bake 10-12 more minutes.
n or nonstick foil.
e grain bread