2900 Calorie
Vegan diet and meal plan
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Example 2900 calorie
vegan diet plan
Example 2900 Calorie Vegan Meal Plan
293.4g Carbs
160.9g Fat
95.4g Protein
Breakfast
488.2 Calories |
68.5g Carbs |
11.4g Fat |
32.4g Protein
1
shake
Vegan Banana Oatmeal Smoothie
393.6 Calories |
43.4g Carbs |
11.1g Fat |
32.0g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Vegan Banana Oatmeal Smoothie
scaled to 1 shake
1/2 medium
Banana
1 cup
Almond milk
1/4 cup
Oatmeal
1 tbsp
Peanut butter
4 tbsp
Organic Plain Rice Protein
Apples
1
medium (3" dia)
Apples
|
Vegan Banana Oatmeal Smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
|
Lunch
1295.1 Calories |
98.5g Carbs |
96.6g Fat |
32.9g Protein
1
pocket
Hummus Pocket Sandwich
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
2
fruit
(402 g)
Avocados
643.2 Calories |
34.3g Carbs |
58.9g Fat |
8.0g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
Hummus Pocket Sandwich
scaled to 1 pocket
3 cherry tomato
Cherry tomatoes
1 pita, large
Pita bread
1/2 cup
Hummus
1/4 cup
Alfalfa sprouts
1/2 tbsp
Olive oil
Avocados
2
fruit
Avocados
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
Hummus Pocket Sandwich
Rinse cherry tomatoes and cut into halves.
Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
1071.5 Calories |
126.3g Carbs |
52.8g Fat |
30.1g Protein
2
scoop
Zucchini Peanut Noodles
1007.4 Calories |
119.8g Carbs |
48.9g Fat |
29.1g Protein
1
serving
Plain Popcorn
64.2 Calories |
6.5g Carbs |
3.9g Fat |
1.0g Protein
|
Zucchini Peanut Noodles
scaled to 2 scoop
4 oz
Rice noodles
1/4 cup
Peanut butter
1 tbsp
Sesame oil
1/2 cup
Water
2 stalk
Onions
1 large
Zucchini
2 tbsp
Soy sauce
1 tsp
Cayenne pepper
Plain Popcorn
scaled to 1 serving
5/16 oz
Popcorn
3/4 tsp
Vegetable oil
|
Zucchini Peanut Noodles
Boil water then cook 2 servings rice noodles and drain.
Chop the onion, and cut the zucchini into thin ribbons.
Mix peanut butter and water, then add pepper, soy sauce, and sesame oil. Ginger is also a good addition if you have some on hand.
Toss the noodles with the zucchini and onion, and then pour the desired amount of sauce over and serve.
Plain Popcorn
Heat oil with 3 popcorn kernels in a 3-quart heavy saucepan over moderate heat, covered, until 1 or 2 kernels pop. Quickly add remaining popcorn, then cook, covered, shaking pan frequently, until kernels stop popping, about 3 minutes.
|