1090 Calorie
Vegan diet and meal plan
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Example 1090 calorie
vegan diet plan
Example 1090 Calorie Vegan Meal Plan
121.3g Carbs
30.6g Fat
70.4g Protein
Breakfast
306.6 Calories |
41.1g Carbs |
3.0g Fat |
27.6g Protein
1
smoothie
Berry and Spinach Smoothie
306.6 Calories |
41.1g Carbs |
3.0g Fat |
27.6g Protein
|
Berry and Spinach Smoothie
scaled to 1 smoothie
1 cup
Almond milk
4 tbsp
Organic Plain Rice Protein
1/2 serving
Dark Sweet Frozen Cherries
1/2 cup, unthawed
Strawberries
1/2 cup, frozen
Blueberries, wild
1 1/2 cup
Spinach
|
Berry and Spinach Smoothie
Add ingredients in blender and blend. If you prefer a sweeter smoothie add a small amount of sugar to taste (1 tsp at a time). You can also add 2 tbsp of soy creamer for a richer smoothie.
|
Lunch
320.7 Calories |
40.2g Carbs |
11.8g Fat |
15.3g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
|
Red bean salad
scaled to 1 cup
1/2 medium
Scallions
2/3 tbsp
Parsley
1 tsp
Olive oil
3/16 dash
Salt
3/16 dash
Pepper
3/16 cup, sliced
Red bell pepper
2/3 cup
Kidney beans
3/16 stalks, large
Celery
3/16 cup
Red pepper relish
1/2 tsp
Vinegar
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Celery & Hummus
Eat celery with hummus.
|
Dinner
391.9 Calories |
40.0g Carbs |
15.8g Fat |
27.5g Protein
1
serving
Broiled sesame tofu
235.5 Calories |
12.7g Carbs |
13.2g Fat |
21.5g Protein
1
serving
Quinoa
156.4 Calories |
27.3g Carbs |
2.6g Fat |
6.0g Protein
|
Broiled sesame tofu
scaled to 1 serving
1/2 tbsp
Soy sauce
3/8 tsp
Vegetable oil
1/4 dash
Pepper
1/2 cup chopped
Carrots
1/2 cup
Tofu
1/4 tsp
Balsamic vinegar
1/4 large
Scallions
1/16 tsp
Sesame oil
Quinoa
scaled to 1 serving
1/4 cup
Quinoa
3/16 tsp
Salt
|
Broiled sesame tofu
Heat the broiler to high and arrange a rack in the top third of the oven. Cover a baking sheet with foil; set aside.
Whisk the soy sauce, vegetable oil, and a pinch of pepper in a medium shallow bowl to combine. Dip the carrots and tofu pieces into the soy sauce mixture to coat (let the excess sauce drip off and back into the bowl), then lay the pieces on the baking sheet so they are not touching. Set the remaining sauce aside.
Broil the carrots and tofu until browned on all sides, about 20 minutes total, turning the tofu every 5 minutes to brown on four sides and flipping the carrots after 10 minutes. Remove from the oven.
Add the chopped scallion, vinegar, and sesame oil to the reserved sauce and stir to combine. Add the broiled carrots and tofu to the sauce and toss to coat. Serve.
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
|