1870 Calorie
Vegan diet and meal plan
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Example 1870 calorie
vegan diet plan
Example 1870 Calorie Vegan Meal Plan
212.8g Carbs
83.3g Fat
82.7g Protein
Breakfast
687.3 Calories |
114.4g Carbs |
22.5g Fat |
20.0g Protein
1
serving
Raspberry Chia Seed Pudding
312.0 Calories |
24.4g Carbs |
20.4g Fat |
10.7g Protein
2
melon, medium (about 5" dia)
(1.1 kg)
Melons
375.4 Calories |
90.1g Carbs |
2.1g Fat |
9.3g Protein
|
Raspberry Chia Seed Pudding
scaled to 1 serving
1 cup
Unsweetened Coconut Milk
1/2 cup
Raspberries
4 tbsp
Organic Chia Seeds
Melons
2
melon, medium (about 5" dia)
Melons
|
Raspberry Chia Seed Pudding
Combine the milk and fruit in a blender. Blend until smooth and pour into a resealable container. Mix in chia seeds and stir well. Eat right away or refrigerate at least 2 hours or overnight. Enjoy!
|
Lunch
412.5 Calories |
39.7g Carbs |
23.5g Fat |
18.2g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|
Dinner
697.1 Calories |
58.6g Carbs |
37.3g Fat |
44.5g Protein
1
serving
Kung Pao Tempeh
492.9 Calories |
44.7g Carbs |
22.4g Fat |
34.5g Protein
2
serving
Sautéed Garlic Spinach
204.2 Calories |
13.9g Carbs |
14.9g Fat |
10.0g Protein
|
Kung Pao Tempeh
scaled to 1 serving
4 oz
Tempeh
1 cup
Mixed vegetables
1 tbsp
Soy sauce
1 tbsp
Peanuts
1/2 dash
Salt
1/2 dash
Pepper
Sautéed Garlic Spinach
scaled to 2 serving
1 tbsp
Olive oil
1 1/2 clove
Garlic
1/2 dash
Salt
1 bunch
Spinach
|
Kung Pao Tempeh
Preheat oven to 390°F/200°C. Cut the tempeh in large cubes. Marinate with the soy sauce for 10 minutes then bake for about 20 minutes.
In the meantime, cook the vegetables according to package directions, then season with extra soy sauce, salt and pepper.
Mix vegetables, baked tempeh, and peanuts and enjoy!
Sautéed Garlic Spinach
Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture.
Heat olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant.
Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute.
After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.
|