2340 Calorie
Vegan diet and meal plan
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Example 2340 calorie
vegan diet plan
Example 2340 Calorie Vegan Meal Plan
246.4g Carbs
107.4g Fat
121.7g Protein
Breakfast
871.5 Calories |
108.2g Carbs |
22.8g Fat |
65.0g Protein
2
shake
Vegan Banana Oatmeal Smoothie
787.2 Calories |
86.8g Carbs |
22.3g Fat |
63.9g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Vegan Banana Oatmeal Smoothie
scaled to 2 shake
1 medium
Banana
2 cup
Almond milk
1/2 cup
Oatmeal
2 tbsp
Peanut butter
8 tbsp
Organic Plain Rice Protein
Blueberries
148
g
Blueberries
|
Vegan Banana Oatmeal Smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
|
Lunch
828.5 Calories |
77.5g Carbs |
43.9g Fat |
33.7g Protein
1
serving
Quick Nori Roll with Cucumber and Avocado
231.9 Calories |
12.6g Carbs |
14.5g Fat |
15.6g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Quick Nori Roll with Cucumber and Avocado
scaled to 1 serving
1 sheets
Seaweed
1/2 cup slices
Cucumber
1/4 fruit
Avocados
2 slice
Tofu
1/4 cup
Alfalfa sprouts
1 tbsp
Soy sauce
1 tsp
Sesame seeds
Granola
122
g
Granola
|
Quick Nori Roll with Cucumber and Avocado
Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you.
Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at right edge. Sprinkle with sesame seeds.
Arrange avocado, tofu, sprouts in an even, vertical pattern, 2 inches from the left edge.
Rotate the cutting board by a quarter of a turn counter-clockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and over filling, then rolling it tightly away from you.
Just as you're about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal.
Slice into halves or thick slices using a sharp chef knife. Serve with soy sauce for dipping.
|
Dinner
663.0 Calories |
60.7g Carbs |
40.8g Fat |
23.0g Protein
1
serving
Sweet Potato Noodles with Cashew Sauce
336.4 Calories |
37.4g Carbs |
18.6g Fat |
8.8g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Sweet Potato Noodles with Cashew Sauce
scaled to 1 serving
1/4 cup
Cashew nuts
3 tbsp
Water
1/8 tsp
Salt
1/4 clove
Garlic
3/4 tsp
Olive oil
1 sweetpotato, 5" long
Sweet potato
1/2 cup
Spinach
1/8 cup leaves, whole
Basil
1/4 dash
Salt
1/4 dash
Pepper
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Sweet Potato Noodles with Cashew Sauce
Cover the cashews with water in a bowl and soak for 2 hours or so. Spiralize sweet potatoes (or slice into very thin ribbons) and set aside in fridge.
Drain and rinse thoroughly. Place in a food processor or blender and add ¾ cup water, salt, and garlic. Puree until very smooth.
Heat the oil in a large skillet over high heat. Add the sweet potatoes; toss in the pan for 6-7 minutes with tongs until tender-crisp. Remove from heat and toss in the spinach - it should wilt pretty quickly.
Add half of the herbs and half of the sauce to the pan and toss to combine. Add water if the mixture is too sticky. Season generously with salt and pepper, and top with the remaining fresh herbs.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|