2280 Calorie
Vegan diet and meal plan
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Example 2280 calorie
vegan diet plan
Example 2280 Calorie Vegan Meal Plan
236.6g Carbs
110.6g Fat
86.8g Protein
Breakfast
849.4 Calories |
125.5g Carbs |
29.4g Fat |
17.8g Protein
4
serving
Vanilla Chai Chia Pudding
754.7 Calories |
100.3g Carbs |
29.1g Fat |
17.4g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Vanilla Chai Chia Pudding
scaled to 4 serving
2 cup
Almond milk
6 tbsp
Organic Chia Seeds
4 tbsp
Maple syrups
4 tsp
Vanilla extract
1 tsp
Cinnamon
1 tsp
Ginger
1/2 tsp, ground
Cardamom
1/2 tsp
Cloves
Apples
1
medium (3" dia)
Apples
|
Vanilla Chai Chia Pudding
Add all ingredients to an airtight contain, and whisk together until incorporated.
Refrigerate for at least 2 hours, but preferably overnight. Enjoy!
|
Lunch
711.1 Calories |
71.5g Carbs |
42.2g Fat |
27.3g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|
Dinner
620.2 Calories |
39.7g Carbs |
39.0g Fat |
41.7g Protein
1
serving
Peanut Tofu
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
1
large (7-1/4" to 8-/1/2" long)
(72 g)
Carrots
29.5 Calories |
6.9g Carbs |
0.2g Fat |
0.7g Protein
|
Peanut Tofu
scaled to 1 serving
3 tbsp
Peanut butter
1 block
Tofu
1 1/2 cloves, minced
Garlic
1/2 tbsp
Ginger root
1/2 tbsp
Brown sugar
1 tsp
Soy sauce
1/2 cup 1/2" pieces
Green beans
5 mushroom
Mushrooms
Carrots
1
large (7-1/4" to 8-/1/2" long)
Carrots
|
Peanut Tofu
Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add water to desired consistency of sauce.
While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Also, steam cook the green beans and sliced mushrooms on the stove top in a little water for a few minutes until tender.
Combine tofu and peanut sauce with steamed vegetables. Enjoy!
|