1300 Calorie
Vegan diet and meal plan
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Example 1300 calorie
vegan diet plan
Example 1300 Calorie Vegan Meal Plan
152.1g Carbs
65.8g Fat
54.4g Protein
Breakfast
389.0 Calories |
56.3g Carbs |
12.6g Fat |
18.6g Protein
1
serving
Vegan High-Protein Smoothie
327.4 Calories |
40.9g Carbs |
12.4g Fat |
17.4g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Vegan High-Protein Smoothie
scaled to 1 serving
1/2 cup
Tofu
1 cup
Silk vanilla
1 medium
Banana
1/2 tbsp
Peanut butter
2 cube
Ice cubes
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Vegan High-Protein Smoothie
Place ingredients in a blender with 2-3 ice cubes and mix until smooth, about one minute. (Can eliminate ice cubes if using a frozen banana.) Serve immediately.
|
Lunch
297.8 Calories |
23.4g Carbs |
20.3g Fat |
11.0g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
1
serving
Celery & Hummus
122.6 Calories |
12.6g Carbs |
6.1g Fat |
5.7g Protein
|
Spinach salad
scaled to 1 serving
5 cup
Spinach
2 large
Scallions
1/2 lemon yields
Lemon juice
1 tbsp
Olive oil
1 dash
Pepper
Celery & Hummus
scaled to 1 serving
2 stalks, large
Celery
1/4 cup
Hummus
|
Spinach salad
Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
Celery & Hummus
Eat celery with hummus.
|
Dinner
647.4 Calories |
72.4g Carbs |
32.9g Fat |
24.8g Protein
1
serving
Vegan Mushroom-Cashew Pate
226.9 Calories |
20.3g Carbs |
14.1g Fat |
7.6g Protein
1
serving
Peanut butter and Tomato Toast
296.7 Calories |
27.2g Carbs |
17.4g Fat |
13.0g Protein
1
serving
Salt & Vinegar Popcorn
123.8 Calories |
24.9g Carbs |
1.4g Fat |
4.2g Protein
|
Vegan Mushroom-Cashew Pate
scaled to 1 serving
5/8 cup whole
Mushrooms
1/2 oz
Cashew nuts
1/4 small
Onions
1/2 tbsp
Coconut oil
3/4 tsp
Parsley
1/4 dash
Salt
1/4 dash
Pepper
1 slice
Whole-wheat bread
Peanut butter and Tomato Toast
scaled to 1 serving
1 slice
Whole-wheat bread
2 tbsp
Peanut butter
1 cup, chopped or sliced
Tomatoes
1 tsp
Pepper
Salt & Vinegar Popcorn
scaled to 1 serving
4 cup
Popcorn
4 tablespoon
Malt Vinegar
1 tsp
Salt
|
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!
Peanut butter and Tomato Toast
Spread peanut butter on hot toast.
Completely cover the toast with tomato slices.
Cut sliced tomatoes in halves or quarters, if necessary.
Sprinkle liberally with black pepper, and add just a bit of salt, if desired.
Eat while toast is still hot.
Salt & Vinegar Popcorn
Put 1/4 cups of unpopped kernels in airpopper. Pop them up using your airpopper.
Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
|