1540 Calorie
Vegan diet and meal plan
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Example 1540 calorie
vegan diet plan
Example 1540 Calorie Vegan Meal Plan
155.9g Carbs
92.0g Fat
58.4g Protein
Breakfast
472.9 Calories |
95.1g Carbs |
9.5g Fat |
8.1g Protein
1
serving
Hazelnut and Banana "Sushi"
339.9 Calories |
62.0g Carbs |
8.6g Fat |
5.9g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Hazelnut and Banana "Sushi"
scaled to 1 serving
1 tbsp
Hazelnut spread
1 medium
Banana
1 tortilla
Tortillas
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Hazelnut and Banana "Sushi"
Spread hazelnut spread across one side of tortilla to cover evenly. Place banana in center and roll tortilla around banana. Slice into sushi-sized pieces and enjoy!
Fruit Salad
|
Lunch
496.9 Calories |
28.0g Carbs |
43.7g Fat |
9.3g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g 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
Avocados
1
fruit
Avocados
|
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.
|
Dinner
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
1
serving
Peanut Tofu
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
|
Peanut Tofu
scaled to 1 serving
3 tbsp
Peanut butter
1 block
Tofu
1 1/2 cloves, minced
Garlic
1/2 tbsp
Ginger root
1/2 tbsp
Brown sugar
1 tsp
Soy sauce
1/2 cup 1/2" pieces
Green beans
5 mushroom
Mushrooms
|
Peanut Tofu
Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add water to desired consistency of sauce.
While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Also, steam cook the green beans and sliced mushrooms on the stove top in a little water for a few minutes until tender.
Combine tofu and peanut sauce with steamed vegetables. Enjoy!
|