3100 Calorie
Vegan diet and meal plan
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Example 3100 calorie
vegan diet plan
Example 3100 Calorie Vegan Meal Plan
292.1g Carbs
171.2g Fat
125.3g Protein
Breakfast
1061.7 Calories |
119.7g Carbs |
40.3g Fat |
69.9g Protein
2
shake
Vegan Chocolate Peanut Protein Shake
977.3 Calories |
98.3g Carbs |
39.8g Fat |
68.8g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Vegan Chocolate Peanut Protein Shake
scaled to 2 shake
2 cup
Almond milk
8 tbsp
Organic Plain Rice Protein
4 tbsp
Peanut butter
2 tbsp
Cocoa
2 medium
Banana
Blueberries
148
g
Blueberries
|
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
1011.1 Calories |
43.7g Carbs |
85.5g Fat |
32.7g Protein
2
serving
Cool Summer Cucumber and Tomato Toss
183.1 Calories |
12.8g Carbs |
14.1g Fat |
2.5g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 2 serving
1/2 large
Cucumber
1 large whole
Tomatoes
1 tbsp
Balsamic vinegar
1 tbsp
Olive oil
1/2 dash
Salt
1/2 dash
Pepper
Almonds
143
g
Almonds
|
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
1027.7 Calories |
128.7g Carbs |
45.5g Fat |
22.6g Protein
2
serving
Vegan Toasted Mushroom Macaroni
659.1 Calories |
73.1g Carbs |
31.1g Fat |
17.1g Protein
2
serving
EZ Peanut Butter Pie
368.6 Calories |
55.7g Carbs |
14.3g Fat |
5.6g Protein
|
Vegan Toasted Mushroom Macaroni
scaled to 2 serving
1 1/3 tbsp
Olive oil
2/3 cup, pieces or slices
Mushrooms
1 5/16 tbsp
Parsley
1/3 cloves, minced
Garlic
1/3 tsp, leaves
Oregano
1 1/3 fl oz
White wine
0 tsp
Smart balance light buttery spread
2 13/16 oz
Macaroni
2/3 cup
Organic Vegetable Stock
1/3 dash
Salt
1/3 dash
Pepper
2 2/3 tbsp
Cashew nuts
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 Toasted Mushroom Macaroni
Soak raw cashews in water overnight, drain and rinse.
In a food processor or very good blender, pour in cashews and just barely cover with water. Blend until smooth.
Heat a large heavy pan over high heat and add 1/4 of the olive oil. Sauté the mushrooms 2-3 minutes, until brown, but not completely cooked.
Reduce heat and add parsley, minced garlic, and oregano. Cook for another minute or so. Add wine and simmer 3-5 minutes. Remove contents from pan and set aside.
Place the remaining olive oil, and butter in the pan on high heat. Add the macaroni, stirring constantly until pasta browns slightly- about 5 minutes.
Pour in vegetable stock and bring to a boil. Reduce the heat and simmer uncovered until pasta is just tender- about 10 minutes.
Stir in the mushroom mixture and cashew cream and cook for a few minutes to let everything come together. Remove from heat and stir in salt and black pepper. 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.
|