1470 Calorie Vegan diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 1470 calorie vegan diet plan

Example 1470 Calorie Vegan Meal Plan

150.9g Carbs 82.4g Fat 52.7g Protein

Meal Summary	Ingredients	Directions
Breakfast 497.3 Calories \| 74.5g Carbs \| 20.0g Fat \| 14.9g Protein 1 bowl Knock-Oats 451.2 Calories \| 63.5g Carbs \| 19.6g Fat \| 14.0g Protein 1 cup, whole (144 g) Strawberries 46.1 Calories \| 11.1g Carbs \| 0.4g Fat \| 1.0g Protein	Knock-Oats scaled to 1 bowl 1/2 cup Quick oats 1 medium Banana 2 tbsp Peanut butter 1 tsp Cinnamon Strawberries 144 g Strawberries	Knock-Oats Prepare oatmeal according to package instructions. While hot, stir in thinly-slice banana, peanut butter and cinnamon.
Lunch 359.2 Calories \| 23.9g Carbs \| 25.9g Fat \| 15.1g Protein 1 serving Veggie Nori Roll 152.4 Calories \| 14.6g Carbs \| 8.6g Fat \| 7.0g Protein 1 serving Cauliflower and Tahini 206.8 Calories \| 9.3g Carbs \| 17.3g Fat \| 8.1g Protein	Veggie Nori Roll scaled to 1 serving 2 tbsp Hummus 1/4 cup Alfalfa sprouts 1/4 cup strips or slices Carrots 1/4 cup slices Cucumber 1 sheets Seaweed 1/4 cup, sliced Avocados 1 tbsp Nutritional Yeast 1 dash Salt Cauliflower and Tahini scaled to 1 serving 1 cup chopped, Cauliflower 2 Tbsp Sesame Tahini	Veggie Nori Roll Cut cucumbers, carrots and avocado into thin slices. Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste. Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately. Cauliflower and Tahini Chop the cauliflower lovingly, to retain some of the florets. Serve cauliflower pieces with tahini for dipping. Enjoy!
Dinner 596.6 Calories \| 52.4g Carbs \| 36.4g Fat \| 22.7g Protein 1 serving Lentils with Veggies, Avocado, Walnuts & Hummus 532.5 Calories \| 46.0g Carbs \| 32.6g Fat \| 21.7g Protein 1 serving Plain Popcorn 64.2 Calories \| 6.5g Carbs \| 3.9g Fat \| 1.0g Protein	Lentils with Veggies, Avocado, Walnuts & Hummus scaled to 1 serving 1/4 cup Lentils 1 tbsp Olive oil 1 1/2 cloves, minced Garlic 3 spear, medium Asparagus 3 cup Spinach 1/4 fruit Avocados 1 tbsp Hummus 1 tsp Sriracha Sauce 1/8 cup, chopped Walnuts 1/2 dash Salt 1/2 dash Pepper Plain Popcorn scaled to 1 serving 5/16 oz Popcorn 3/4 tsp Vegetable oil	Lentils with Veggies, Avocado, Walnuts & Hummus Cook the lentils in boiling water until tender, but not broken, 20 to 25 minutes. (if you can’t find French lentils and are using regular green lentils, the timing may be shorter. Start checking at the 15-minute mark.) Heat the oil in a large sauté pan over medium-high. Chop asparagus into pieces and add to pan. Sauté until slightly tender, 3 minutes. Add the garlic; bloom 30 seconds. Add the spinach and sauté until wilted, 2 minutes. Add a small splash of water if needed. Season with a little salt and pepper. Serve lentils with sautéed veggies, topped with avocado slices, a dollop of hummus and a little sriracha. Add chopped walnuts and enjoy! Plain Popcorn Heat oil with 3 popcorn kernels in a 3-quart heavy saucepan over moderate heat, covered, until 1 or 2 kernels pop. Quickly add remaining popcorn, then cook, covered, shaking pan frequently, until kernels stop popping, about 3 minutes.

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