3500 Calorie
Vegan diet and meal plan
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Example 3500 calorie
vegan diet plan
Example 3500 Calorie Vegan Meal Plan
375.0g Carbs
169.8g Fat
134.3g Protein
Breakfast
997.0 Calories |
152.1g Carbs |
39.5g Fat |
28.4g Protein
2
bowl
Knock-Oats
902.4 Calories |
126.9g Carbs |
39.2g Fat |
28.0g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Knock-Oats
scaled to 2 bowl
1 cup
Quick oats
2 medium
Banana
4 tbsp
Peanut butter
2 tsp
Cinnamon
Apples
1
medium (3" dia)
Apples
|
Knock-Oats
Prepare oatmeal according to package instructions. While hot, stir in thinly-slice banana, peanut butter and cinnamon.
|
Lunch
447.8 Calories |
37.0g Carbs |
20.4g Fat |
34.1g Protein
1
shake
Almond Milk Cocoa Protein Shake
241.1 Calories |
27.6g Carbs |
3.1g Fat |
26.0g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
Almond Milk Cocoa Protein Shake
scaled to 1 shake
1 cup
Almond milk
1 tbsp
Cocoa
1 tbsp
Sugar
4 tbsp
Organic Plain Rice Protein
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
Almond Milk Cocoa Protein Shake
Put ingredients and handful of ice into blender. Great for after-dinner sugar and chocolate cravings!
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
1974.9 Calories |
186.0g Carbs |
109.8g Fat |
71.8g Protein
3
serving
Garlic Green Beans with Tofu
781.8 Calories |
56.0g Carbs |
51.1g Fat |
35.6g Protein
2
cup
(244 g)
Granola
1193.2 Calories |
129.9g Carbs |
58.7g Fat |
36.2g Protein
|
Garlic Green Beans with Tofu
scaled to 3 serving
3 tbsp
Olive oil
6 cloves, minced
Garlic
3/4 lb
Tofu
6 cup 1/2" pieces
Green beans
Granola
244
g
Granola
|
Garlic Green Beans with Tofu
1. Rinse the green beans and snip off their ends.
2. In a wok or nonstick skillet, warm the oil over medium heat. Add the green beans and garlic and saute for 5 minutes, stirring continuously.
3. Add the tofu and cook for 5 more minutes.
|