1690 Calorie
Vegan diet and meal plan
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Example 1690 calorie
vegan diet plan
Example 1690 Calorie Vegan Meal Plan
184.4g Carbs
90.7g Fat
56.0g Protein
Breakfast
584.2 Calories |
96.6g Carbs |
20.5g Fat |
16.1g Protein
1
bowl
Knock-Oats
451.2 Calories |
63.5g Carbs |
19.6g Fat |
14.0g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Knock-Oats
scaled to 1 bowl
1/2 cup
Quick oats
1 medium
Banana
2 tbsp
Peanut butter
1 tsp
Cinnamon
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Knock-Oats
Prepare oatmeal according to package instructions. While hot, stir in thinly-slice banana, peanut butter and cinnamon.
Fruit Salad
|
Lunch
689.8 Calories |
58.1g Carbs |
44.7g Fat |
27.3g Protein
1
serving
Veggie Nori Roll
152.4 Calories |
14.6g Carbs |
8.6g Fat |
7.0g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
1
serving
Salt & Vinegar Popcorn
123.8 Calories |
24.9g Carbs |
1.4g Fat |
4.2g 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 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
Salt & Vinegar Popcorn
scaled to 1 serving
4 cup
Popcorn
4 tablespoon
Malt Vinegar
1 tsp
Salt
|
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!
Salt & Vinegar Popcorn
Put 1/4 cups of unpopped kernels in airpopper. Pop them up using your airpopper.
Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
|
Dinner
395.2 Calories |
29.7g Carbs |
25.4g Fat |
12.6g Protein
1
serving
Savory chickpea salad
293.0 Calories |
22.8g Carbs |
18.0g Fat |
7.6g Protein
1
serving
Sautéed Garlic Spinach
102.1 Calories |
6.9g Carbs |
7.4g Fat |
5.0g Protein
|
Savory chickpea salad
scaled to 1 serving
5 1/3 oz
Chickpeas
1 2/3 tbsp
Vegan Mayo
1 tsp
Pickle relish
1/3 dash
Pepper
1/3 dash
Salt
1/3 stalks, large
Celery
Sautéed Garlic Spinach
scaled to 1 serving
1/2 tbsp
Olive oil
3/4 clove
Garlic
1/4 dash
Salt
1/2 bunch
Spinach
|
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.
Sautéed Garlic Spinach
Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture.
Heat olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant.
Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute.
After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.
|