2890 Calorie
Vegan diet and meal plan
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Example 2890 calorie
vegan diet plan
Example 2890 Calorie Vegan Meal Plan
272.9g Carbs
143.3g Fat
111.5g Protein
Breakfast
977.4 Calories |
159.3g Carbs |
11.0g Fat |
63.0g Protein
2
smoothie
Berry and Spinach Smoothie
613.1 Calories |
82.1g Carbs |
6.0g Fat |
55.1g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Berry and Spinach Smoothie
scaled to 2 smoothie
2 cup
Almond milk
8 tbsp
Organic Plain Rice Protein
1 serving
Dark Sweet Frozen Cherries
1 cup, unthawed
Strawberries
1 cup, frozen
Blueberries, wild
3 cup
Spinach
Natural granola with raisins
82
g
Natural granola with raisins
Strawberries
144
g
Strawberries
|
Berry and Spinach Smoothie
Add ingredients in blender and blend. If you prefer a sweeter smoothie add a small amount of sugar to taste (1 tsp at a time). You can also add 2 tbsp of soy creamer for a richer smoothie.
|
Lunch
1085.6 Calories |
57.4g Carbs |
92.5g Fat |
30.7g Protein
2
serving
Spinach salad
350.5 Calories |
21.6g Carbs |
28.5g Fat |
10.6g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
|
Spinach salad
scaled to 2 serving
10 cup
Spinach
4 large
Scallions
1 lemon yields
Lemon juice
2 tbsp
Olive oil
2 dash
Pepper
Avocados
1
fruit
Avocados
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
|
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.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
673.9 Calories |
56.2g Carbs |
39.8g Fat |
17.8g Protein
2
serving
Savory chickpea salad
586.1 Calories |
45.6g Carbs |
36.0g Fat |
15.2g Protein
1
serving
Grilled Polenta Chips
87.8 Calories |
10.6g Carbs |
3.8g Fat |
2.6g Protein
|
Savory chickpea salad
scaled to 2 serving
10 2/3 oz
Chickpeas
3 1/3 tbsp
Vegan Mayo
2/3 tbsp
Pickle relish
2/3 dash
Pepper
2/3 dash
Salt
2/3 stalks, large
Celery
Grilled Polenta Chips
scaled to 1 serving
2 oz
Yellow Polenta
3/4 tsp
Olive oil
1 1/2 tsp
Nutritional Yeast
1/4 dash
Pepper
1/4 dash
Salt
|
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.
Grilled Polenta Chips
Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil.
Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper.
Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks.
Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!
|