Lifestyle Change

Vegan | Fitness | Weightloss | Mealplan Instagram: https://i.instagram.com/vefi.nibo

[vefi-nibo]

Day 9

Vegan Breakfast ●Fruits● ~ 2 Bananas ~ 1 Mango Lunch ●Sausage● ~ 2 vegan sausages ~ 2 boiled potatoes ~ 1 Apple Dinner ●Rice● ~ 200g Rice ~ 1 boiled potatoe ~ 1 Apple _Mix everything together. This mealplan has about 1400 calories.

[vefi-nibo]

Day 8

Vegan Breakfast ●Fruits● ~ 2 Bananas ~ 1 Apple ~ 10g Almonds

Lunch ●Salat● ~ 200g Corn ~ Lettuce ~ 2 Tomatos ~ 1 Apple ~ 200g Rice

Dinner ●Fruits● ~ 1 Mango ~ 1 Banana ~ 1 Grapefruit

This mealplan has about 1400 calories. I was ill today so I decided to eat many fruits to have lots of vitamins.

[vefi-nibo]

Day 7

Vegan Breakfast ●Toast● ~ 2 Toast ~ 1 tablespoon Peanutbutter ~ 2 Oranges

Lunch ●Rice● ~ 1 Banana ~ 300g Rice _Just mix it together.

Dinner ●Oatmeal● ~ 50g Oatmeal ~ 1 Apple ~ 1 Banana ~ 10g Almonds ~ Water (or any milk or juice)

This mealplan has about 1400 calories.

I’ve got an instagram account now, where I will share more of my weightlossjourney. https://i.instagram.com/vefi.nibo

[vefi-nibo]

Week 1

Sport ●BBG - Bikini Body Guide from Kayla Itsines● I follow her plan for one week now and I felt good all the time. I was NOT a sporty person before and I dislike sport a lot because I was not good in it and i was to lazy. And I lost 2 years ago 20kg without sport so I thought I can do this again. And sure I can, but I want to be fit and not the person who is always behind the other because it is so slow. I decided to follow the plan from Kayla because I see all the good results and I think it would fit to me. I want to follow a plan because it’s easier to stay motivated and I learn about fitness. I never liked sport but now it’s a lot of fun and I realise, that it slowly becomes and addiction.

Day 1 Day 1 was leg day. I didn,t think it was that difficult to do. I needed more time than 28 minutes because I was so slow. I hope this will change soon. After day 1 my leg hurts for 4 days! Day 2 I just did the LISS training by walking fast half an hour. Day 3 Day 3 was an arms and abs day. This is hard for me. I have so less muscles in my stomach so it was pretty hard for me. But I did it. As slow as always but I did it. Day 4 I did LISS by walking fast for half an hour. Day 5 Day 5 was a full body training. I think it was easier than the other trainings. I’m still slow but I notice that it gets better. (On that day I swam for half an hour too.) Day 6 I did LISS and then the streching from the plan. Day 7 Day 7 is a rest day.

Weightloss and body change ●Weight● 06.02.2017: 59,1kg 12.02.2017: 59,1kg So I maintained. I don’t worry about this. I think I build some muscles and lose weight after some weeks when my muscles didn’t build up that fast.

●Body change● 06.02.2017 Height: 1,67m Tallie: 70cm Stomach: 88cm Hip: 94cm Thigh: 56cm Lower leg: 35cm

12.02.2017 Height: 1,67m Tallie: 70cm Stomach: 88cm Hip: 94cm Thigh: 55cm Lower Leg: 34cm

I’m so happy about this. Sure I don’t lose that much. But it’s the first time in my whole life my lower legs did’t touch! I’m so excited and happy about this. I always hate it but it gets all better. I feel very motivated for the next weeks.

[vefi-nibo]

Day 6

Vegan Breakfast ●Fruitsauce● ~ 200g Applesauce ~ 1 Banana ~ 1 Apple ~ 10g Almonds ~ Cinnamon

Lunch ●Rice● ~ 200g Rice ~ 1 Apple ~ 1 Tomato ~ Soy sauce

Dinner ●Rice and vegetables● ~ 200g Rice ~ Vegatables (for example tomato, asperagus, potato, broccoli, you can add whatever you like) _Do the vegetables in a pan and stir-fry it with some olive oil. _Add the rice and stir-fry it.

This mealplan has about 1400 calories.

[vefi-nibo]

Day 5

Vegan Frühstück ●Smoothie● ~ 1 Avocado ~ 1 tablespoon Cocoa powder ~ Soy milk (or any other milk) ~ 10g Almonds

Lunch ●Salat● ~ Lettuce ~ 1 Tomato ~ Mushrooms ~ 2 Carrots ~ Vinegar and oil

Dinner ●Vegan Sausage● ~ 2 vegan sausages (I bought mine from my local store) ~ vegan Ketchup ~ Curry

This mealplan has about 1400 calories.

[vefi-nibo]

Day 4

Vegan Breakfast ●Smoothie● ~ 10g Walnuts ~ 10g Almonds ~ 1 Banana ~ Soy Milk Lunch ●Salat● ~ Lettuce ~ 1 Avocado ~ 1 Karrot ~ 1 Cucumber ~ 200g Corn ~ 1 Apple ~ Vinegar and Oil Dinner ~ Vegetables ~ Hummus This mealplan is around 1400 calories (depends on how much you eat for dinner).

[vefi-nibo]

Day 3

Vegan Breakfast ●Sandwich● ~ 2 Toasts ~ 1 Banana ~ Almonds _Do everything on the toast. Lunch ●Salat● ~ Lettuce ~ 200g Corn ~ 1 Tomato ~ mushrooms ~ vinegar and oliveoil Dinner ●Rice● ~ 200g Rice ~ 200g Corn ~ 1 Tomato ~ 1 Apple ~ Soysauce This mealplan is about 1400 calories.

[vefi-nibo]

Day 2

Vegan Breakfast ●Fruits● ~ 1 Banana ~ 1 Apple Lunch ●Rice● ~ 200g Rice ~ 1 Tomato ~ 1 Apple ~ Soy sauce _Mix all together. Dinner ●Rice● ~ 300g Rice ~ 200g Apple sauce ~ Almonds This mealplan is about 1400 calories.

[vefi-nibo]

Day 1

Vegan Breakfast ●Wheatgrass● ●Overnight Oatmeal● ~ 40g Oatmeal ~ 1 Banana ~ 1 Apple ~ 1 tablespoon Chia ~ 1 tablespoon Almonds ~ 1 tablespoon Walnuts ~ Water _Do everything in a large bowl and fill a little bit water in it (you can use any kind of liquid as well). _Leave it in the fridge over night. _Enjoy ♡ Lunch ●Toast● ~ 2 slices of wholemeal Toast ~ 1 Apple ~ 1 tablespoon of Peanutbutter _Just slice the apples and do everything on the toast. Dinner ●Potatoes● ~ 500g boiled Potatoes with salt My consumed calories were about 1400 calories. My weight is 59,1kg right now. I will weight myself every sunday. I will post my results from the bbg as well.

[vefi-nibo]

Start

Hello. Today I want to start something new. I want to changey life in so many things and today is the perfect day to start (because every day is the perfect day to take life to a whole new level). I have much ideas to chance my life but I will start small and if everything goes right I can do more each time. What I want to do ~ go vegan ~ loose weight ~ get fit ~ learn more for my last school year ~ reduce plastic Today will be the first day of a great new life. How I want to do it Go vegan ~ planing meals the day before ~ learn more about it every day ~ integrate it in my life and learn to live with it I’m a vegetarien since 3 to 4 years and this worked out really well for me, so I think going vegan will do too. Loose weight ~ eat clean ~ eat not over the calorie limit ~ sport ~ stay motivated I have already lost 20kg three years ago and now I want to lose the last 10kg to my goal weight. Get fit ~ eat clean ~ work out ~ stay motivated I will start with a programm called “Bikini Body Guide” (BBG) from Kayla Itsines. I bought the 12 week programm sone tome ago and never used it. So it’s the perfect time to start. And it’s easier at the beginning to start with a given programm. Learn more for school ~ do homework ~ learn at least 3 days before a test ~ organize better It’s my last year in school and I really want to go to university and study my big dream. Reduce plastic ~ try to don’t buy packaging ~ search fore shops without packaging ~ replace plastic by enviromantally friendly products I think it’s really important to keep an eye on out planet. I know that one person can’t do that much, but if everyone do just one little thing, we can help a lot.