3450 Calorie
Vegan diet and meal plan
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Example 3450 calorie
vegan diet plan
Example 3450 Calorie Vegan Meal Plan
335.3g Carbs
159.4g Fat
213.1g Protein
Breakfast
1151.5 Calories |
179.2g Carbs |
2.4g Fat |
105.9g Protein
2
smoothie
Vegan Tropical Protein Smoothie
1089.9 Calories |
163.9g Carbs |
2.3g Fat |
104.7g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Vegan Tropical Protein Smoothie
scaled to 2 smoothie
3 cup
Orange juice
2 medium
Banana
1 cup, halves
Strawberries
12 cube
Ice cubes
16 tbsp
Organic Plain Rice Protein
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Vegan Tropical Protein Smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
|
Lunch
1088.4 Calories |
89.2g Carbs |
79.3g Fat |
24.8g Protein
1
pocket
Hummus Pocket Sandwich
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
2
fruit
(402 g)
Avocados
643.2 Calories |
34.3g Carbs |
58.9g Fat |
8.0g Protein
|
Hummus Pocket Sandwich
scaled to 1 pocket
3 cherry tomato
Cherry tomatoes
1 pita, large
Pita bread
1/2 cup
Hummus
1/4 cup
Alfalfa sprouts
1/2 tbsp
Olive oil
Avocados
2
fruit
Avocados
|
Hummus Pocket Sandwich
Rinse cherry tomatoes and cut into halves.
Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
|
Dinner
1187.7 Calories |
66.8g Carbs |
77.6g Fat |
82.3g Protein
2
serving
Peanut Tofu
1181.3 Calories |
65.6g Carbs |
77.6g Fat |
82.1g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
|
Peanut Tofu
scaled to 2 serving
6 tbsp
Peanut butter
2 block
Tofu
3 cloves, minced
Garlic
1 tbsp
Ginger root
1 tbsp
Brown sugar
2 tsp
Soy sauce
1 cup 1/2" pieces
Green beans
10 mushroom
Mushrooms
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
|
Peanut Tofu
Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add water to desired consistency of sauce.
While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Also, steam cook the green beans and sliced mushrooms on the stove top in a little water for a few minutes until tender.
Combine tofu and peanut sauce with steamed vegetables. Enjoy!
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