2040 Calorie
Vegan diet and meal plan
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Example 2040 calorie
vegan diet plan
Example 2040 Calorie Vegan Meal Plan
211.5g Carbs
128.5g Fat
45.1g Protein
Breakfast
497.3 Calories |
74.5g Carbs |
20.0g Fat |
14.9g Protein
1
bowl
Knock-Oats
451.2 Calories |
63.5g Carbs |
19.6g Fat |
14.0g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Knock-Oats
scaled to 1 bowl
1/2 cup
Quick oats
1 medium
Banana
2 tbsp
Peanut butter
1 tsp
Cinnamon
Strawberries
144
g
Strawberries
|
Knock-Oats
Prepare oatmeal according to package instructions. While hot, stir in thinly-slice banana, peanut butter and cinnamon.
|
Lunch
734.8 Calories |
40.7g Carbs |
66.0g Fat |
9.3g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
2
fruit
(402 g)
Avocados
643.2 Calories |
34.3g Carbs |
58.9g Fat |
8.0g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Avocados
2
fruit
Avocados
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
|
Dinner
822.4 Calories |
96.3g Carbs |
42.5g Fat |
20.8g Protein
2
serving
Vegan Mushroom-Cashew Pate
453.9 Calories |
40.6g Carbs |
28.1g Fat |
15.3g Protein
2
serving
EZ Peanut Butter Pie
368.6 Calories |
55.7g Carbs |
14.3g Fat |
5.6g 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
EZ Peanut Butter Pie
scaled to 2 serving
1/4 pie shell
Pie crust
1/3 cup
Lowfat milk
1/4 package
Vanilla puddings
2/3 tsp
Peanut butter
|
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!
EZ Peanut Butter Pie
Whisk pudding mix, milk, peanut butter, together.
Bring mixture to a boil and pour into graham cracker crust. Allow to cool.
|