2150 Calorie
Vegan diet and meal plan
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Example 2150 calorie
vegan diet plan
Example 2150 Calorie Vegan Meal Plan
232.0g Carbs
116.7g Fat
64.4g Protein
Breakfast
719.5 Calories |
142.6g Carbs |
11.6g Fat |
17.1g Protein
1
serving
Vegan "Cheeezy" Jalepeno Biscuits
317.0 Calories |
55.1g Carbs |
6.6g Fat |
9.1g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Vegan "Cheeezy" Jalepeno Biscuits
scaled to 1 serving
1/4 cup
Almond milk
3/4 tsp
Lemon juice
1/2 cup
Wheat flour
3/4 tbsp
Nutritional Yeast
3/4 tsp
Baking powder
1/8 tsp
Baking soda
1 tbsp
Smart balance light buttery spread
3/16 tsp
Salt
1 pepper
Jalapeno peppers
Natural granola with raisins
82
g
Natural granola with raisins
Blueberries
148
g
Blueberries
|
Vegan "Cheeezy" Jalepeno Biscuits
Preheat oven to 450 degrees F.
Halve jalepenos and remove seeds, then finely chop and set aside.
Add lemon juice to almond milk in a bowl to activate/curdle.
In separate large bowl, mix dry ingredients together. Add vegan butter to these dry ingredients and use fingers or a pastry cutter to combine the two until only small pieces remain and it looks like sand. Work quickly so the butter doesn’t get too warm. Then add jalapeños and toss.
Make a well in the dry ingredients and using a wooden spoon stir gently while pouring in the almond milk mixture 1/4 cup at a time. You may not need all of it. Stir until just slightly combined – it will be sticky.
Turn onto a lightly floured counter top or surface, dust the top of dough with a bit of flour and then very gently turn the dough over on itself 5-6 times, barely kneading.
Form into a 1-inch thick disc, handling as little as possible. Use a 1-inch thick dough cutter or a drinking glass and push straight down through the dough, then slightly twist. Repeat and place biscuits on a baking sheet in two rows, making sure they just touch (this will help them rise uniformly). Gently reform the dough and cut out one or two more biscuits or until all of the dough is used– should yield about 8-10.
Next brush the tops with a bit more of melted non-dairy butter and gently press a small divot in the center using two fingers. This will also help them rise evenly. Bake in a 450 degree oven for 10-15 minutes or until fluffy and slightly golden brown. Serve immediately. Let remaining biscuits cool completely before storing them in an airtight container or bag. Will keep for a couple of days at room temperature.
|
Lunch
1127.1 Calories |
66.5g Carbs |
87.1g Fat |
39.7g Protein
1
serving
Spinach salad
175.3 Calories |
10.8g Carbs |
14.2g Fat |
5.3g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g Protein
1
serving
Salt & Vinegar Popcorn
123.8 Calories |
24.9g Carbs |
1.4g Fat |
4.2g 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
Almonds
143
g
Almonds
Salt & Vinegar Popcorn
scaled to 1 serving
4 cup
Popcorn
4 tablespoon
Malt Vinegar
1 tsp
Salt
|
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.
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!
|
Dinner
293.0 Calories |
22.8g Carbs |
18.0g Fat |
7.6g Protein
1
serving
Savory chickpea salad
293.0 Calories |
22.8g Carbs |
18.0g Fat |
7.6g Protein
|
Savory chickpea salad
scaled to 1 serving
5 1/3 oz
Chickpeas
1 2/3 tbsp
Vegan Mayo
1 tsp
Pickle relish
1/3 dash
Pepper
1/3 dash
Salt
1/3 stalks, large
Celery
|
Savory chickpea salad
Chop the celery.
Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork).
Add all of the remaining ingredients and blend.
Can be served as a salad with lettuce and/or crackers or as a sandwich.
|