1970 Calorie
Vegan diet and meal plan
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Example 1970 calorie
vegan diet plan
Example 1970 Calorie Vegan Meal Plan
164.1g Carbs
140.0g Fat
59.8g Protein
Breakfast
928.4 Calories |
72.0g Carbs |
72.5g Fat |
15.0g Protein
1
bowl
Fast Oatmeal
244.3 Calories |
58.3g Carbs |
1.2g Fat |
6.0g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Fast Oatmeal
scaled to 1 bowl
1 oz
Raisins
1 cup
Water
1/4 tsp
Cinnamon
2 tsp brownulated
Brown sugar
1/2 cup
Oatmeal
Pecans
99
g
Pecans
|
Fast Oatmeal
Add the oats, water and raisins together and put in the microwave for 45 seconds. Stir once and then microwave again for 45 seconds.
Set it aside for a couple of minutes to absorb more liquid. Then sprinkle with cinnamon and brown sugar.
|
Lunch
619.2 Calories |
70.0g Carbs |
37.0g Fat |
15.2g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g 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
Avocados
1
fruit
Avocados
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|
Dinner
442.3 Calories |
22.0g Carbs |
30.5g Fat |
29.6g Protein
1
serving
Broiled sesame tofu
235.5 Calories |
12.7g Carbs |
13.2g Fat |
21.5g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
Broiled sesame tofu
scaled to 1 serving
1/2 tbsp
Soy sauce
3/8 tsp
Vegetable oil
1/4 dash
Pepper
1/2 cup chopped
Carrots
1/2 cup
Tofu
1/4 tsp
Balsamic vinegar
1/4 large
Scallions
1/16 tsp
Sesame oil
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
Broiled sesame tofu
Heat the broiler to high and arrange a rack in the top third of the oven. Cover a baking sheet with foil; set aside.
Whisk the soy sauce, vegetable oil, and a pinch of pepper in a medium shallow bowl to combine. Dip the carrots and tofu pieces into the soy sauce mixture to coat (let the excess sauce drip off and back into the bowl), then lay the pieces on the baking sheet so they are not touching. Set the remaining sauce aside.
Broil the carrots and tofu until browned on all sides, about 20 minutes total, turning the tofu every 5 minutes to brown on four sides and flipping the carrots after 10 minutes. Remove from the oven.
Add the chopped scallion, vinegar, and sesame oil to the reserved sauce and stir to combine. Add the broiled carrots and tofu to the sauce and toss to coat. Serve.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|