1820 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 1820 calorie vegan diet plan

Example 1820 Calorie Vegan Meal Plan

190.0g Carbs 96.8g Fat 52.4g Protein

Meal Summary	Ingredients	Directions
Breakfast 718.5 Calories \| 85.8g Carbs \| 41.8g Fat \| 13.4g Protein 2 slice Avocado Toast 549.8 Calories \| 42.9g Carbs \| 40.8g Fat \| 11.2g Protein 2 cup (296 g) Blueberries 168.7 Calories \| 42.9g Carbs \| 1.0g Fat \| 2.2g Protein	Avocado Toast scaled to 2 slice 1 fruit Avocados 2 tsp Olive oil 2 slice Whole-wheat bread 2 tsp Lemon juice 2 dash Salt 2 dash Pepper 1 tsp Crushed red pepper flakes Blueberries 296 g Blueberries	Avocado Toast Drizzle some olive oil on a piece of wheat bread and toast. Mash and mix the avocado with some lemon juice, salt, and pepper, then spread it on top of the toast. Sprinkle red pepper flakes and eat.
Lunch 732.6 Calories \| 83.6g Carbs \| 34.1g Fat \| 24.4g Protein 1 serving Mexican chickpea salad 136.0 Calories \| 18.7g Carbs \| 4.8g Fat \| 6.3g Protein 1 cup (122 g) Granola 596.6 Calories \| 65.0g Carbs \| 29.4g Fat \| 18.1g Protein	Mexican chickpea salad scaled to 1 serving 1/4 large whole Tomatoes 1/16 cup, sliced Onions 1/2 tsp Olive oil 3/4 tsp Lemon juice 1/4 tsp, ground Cumin 1/16 tsp Chili powder 1/16 tsp Salt 4 oz Chickpeas 1/16 cup Fresh cilantro Granola 122 g Granola	Mexican chickpea salad In a bowl, whisk the oil, lemon juice, cumin, chili powder, and salt. Rise and drain the chickpeas, and add to the bowl. Add tomatoes, onions, avocado (if using), cilantro, and toss until combined. Serve right away or refrigerate for up to 2 days.
Dinner 315.6 Calories \| 20.6g Carbs \| 20.9g Fat \| 14.6g Protein 1 serving Hot and Spicy Tofu 213.5 Calories \| 13.7g Carbs \| 13.4g Fat \| 9.6g Protein 1 serving Spinach Recipe 102.1 Calories \| 6.9g Carbs \| 7.4g Fat \| 5.0g Protein	Hot and Spicy Tofu scaled to 1 serving 3/4 tbsp Peanut oil 1/4 cup, sliced Onions 1/4 cup, sliced Red bell pepper 3/4 clove Garlic 1 5/16 tbsp Water 3/4 tbsp Balsamic vinegar 1/4 tbsp Brown sugar 1/4 tsp Cornstarch 1/4 lb Tofu 1/4 chile Peppers 1/4 tsp Crushed red pepper flakes 1 1/3 tbsp Water 3/4 tbsp Soy sauce Spinach Recipe scaled to 1 serving 1/2 tbsp Olive oil 3/4 clove Garlic 1/4 dash Salt 1/2 bunch Spinach	Hot and Spicy Tofu Heat peanut oil in a wok or large frying pan over medium-high heat. Toss the tofu into the oil, and cook until browned on all sides. Once browned, toss in onion, bell pepper, chile pepper, and crushed garlic; cook until just tender, about 5 minutes. In a small bowl, whisk together the hot water (heat beforehand), vinegar, soy sauce, brown sugar, cornstarch, and red pepper flakes. Pour over tofu and vegetables, toss to coat, and simmer 3 to 5 minutes, or until sauce thickens slightly. Spinach Recipe 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.

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