2490 Calorie
Vegan diet and meal plan
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Example 2490 calorie
vegan diet plan
Example 2490 Calorie Vegan Meal Plan
258.3g Carbs
125.0g Fat
104.3g Protein
Breakfast
676.3 Calories |
94.2g Carbs |
21.0g Fat |
39.1g Protein
1
shake
Vegan Chocolate Peanut Protein Shake
488.7 Calories |
49.1g Carbs |
19.9g Fat |
34.4g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Vegan Chocolate Peanut Protein Shake
scaled to 1 shake
1 cup
Almond milk
4 tbsp
Organic Plain Rice Protein
2 tbsp
Peanut butter
1 tbsp
Cocoa
1 medium
Banana
Melons
1
melon, medium (about 5" dia)
Melons
|
Vegan Chocolate Peanut Protein Shake
Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well.
|
Lunch
916.0 Calories |
104.9g Carbs |
41.3g Fat |
33.8g Protein
1
cup
Red bean salad
198.2 Calories |
27.6g Carbs |
5.7g Fat |
9.5g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
1
serving
Zucchini & Hummus
121.3 Calories |
12.3g Carbs |
6.3g Fat |
6.2g 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
Granola
122
g
Granola
Zucchini & Hummus
scaled to 1 serving
1 cup, sliced
Zucchini
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.
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
|
Dinner
867.4 Calories |
59.2g Carbs |
62.7g Fat |
31.4g Protein
2
serving
Vegan Mushroom-Cashew Pate
453.9 Calories |
40.6g Carbs |
28.1g Fat |
15.3g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
|
Vegan Mushroom-Cashew Pate
scaled to 2 serving
1 1/4 cup whole
Mushrooms
1 oz
Cashew nuts
1/2 small
Onions
1 tbsp
Coconut oil
1/2 tbsp
Parsley
1/2 dash
Salt
1/2 dash
Pepper
2 slice
Whole-wheat bread
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
|
Vegan Mushroom-Cashew Pate
Toast cashews in a dry pan over medium heat until golden brown. You could also do this in the oven: 10 minutes at 180 C / 360 F.
Finely mince onion and add to coconut oil over medium heat on stovetop. Fry until translucent. Set aside onions and add sliced mushrooms to frying pan. Fry until golden brown on both sides. (Don’t crowd them: you want them fried and browned, not steamed.)
Put cashews in food processor and mix until finely ground. Add other ingredients (onions, mushrooms, parsley, salt, pepper) and mix until smooth.
Serve on toast and enjoy!
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|