1180 Calorie
Vegan diet and meal plan
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Example 1180 calorie
vegan diet plan
Example 1180 Calorie Vegan Meal Plan
121.4g Carbs
50.6g Fat
68.2g Protein
Breakfast
202.0 Calories |
21.7g Carbs |
7.7g Fat |
16.9g Protein
1
serving
Tofu Spinach & Tomato Scramble
156.0 Calories |
10.6g Carbs |
7.3g Fat |
15.9g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Tofu Spinach & Tomato Scramble
scaled to 1 serving
1/8 cup, chopped
Onions
1/2 cloves, minced
Garlic
1/2 tomato
Roma tomatoes
1/4 block
Tofu
1/4 tsp, ground
Cumin
1/4 tsp
Paprika
1/16 tsp
Turmeric
1 tbsp
Nutritional Yeast
1 cup
Spinach
1/4 dash
Salt
Strawberries
144
g
Strawberries
|
Tofu Spinach & Tomato Scramble
Dice onion and mince garlic.
In a large nonstick pan over medium heat, saute onion with a little salt for 7-8 minutes.
Meanwhile, crumble tofu and dice tomatoes.
Add garlic to the pan, and cook for 30 seconds. Add crumbled tofu and tomato. Cook about 10 minutes, stirring occasionally. (Some may stick on the bottom but that's normal.)
While tofu is cooking, put the cumin, paprika, and turmeric in a small bowl. Add 1-2 Tbsp. water, and stir to combine.
Add seasonings and nutritional yeast to the pan. Stir well to combine. Add spinach and cook another 3 minutes. Serve hot.
|
Lunch
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
1
pocket
Hummus Pocket Sandwich
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g 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
|
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
492.9 Calories |
44.7g Carbs |
22.4g Fat |
34.5g Protein
1
serving
Kung Pao Tempeh
492.9 Calories |
44.7g Carbs |
22.4g Fat |
34.5g Protein
|
Kung Pao Tempeh
scaled to 1 serving
4 oz
Tempeh
1 cup
Mixed vegetables
1 tbsp
Soy sauce
1 tbsp
Peanuts
1/2 dash
Salt
1/2 dash
Pepper
|
Kung Pao Tempeh
Preheat oven to 390°F/200°C. Cut the tempeh in large cubes. Marinate with the soy sauce for 10 minutes then bake for about 20 minutes.
In the meantime, cook the vegetables according to package directions, then season with extra soy sauce, salt and pepper.
Mix vegetables, baked tempeh, and peanuts and enjoy!
|