1990 Calorie
Vegan diet and meal plan
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Example 1990 calorie
vegan diet plan
Example 1990 Calorie Vegan Meal Plan
191.8g Carbs
120.9g Fat
51.0g Protein
Breakfast
819.4 Calories |
46.7g Carbs |
71.9g Fat |
11.1g Protein
8
oz
Breakfast fruit smoothie
135.4 Calories |
33.0g Carbs |
0.6g Fat |
2.0g Protein
1
cup, halves
(99 g)
Pecans
684.1 Calories |
13.7g Carbs |
71.3g Fat |
9.1g Protein
|
Breakfast fruit smoothie
scaled to 8 oz
1/2 cup, halves
Strawberries
1/2 medium
Banana
1/2 cup
Orange juice
Pecans
99
g
Pecans
|
Breakfast fruit smoothie
Just put all the ingredients in the blender and blend until smooth. Optionally, blend with ice. Then drink and enjoy!
|
Lunch
749.0 Calories |
79.5g Carbs |
38.0g Fat |
25.1g Protein
1
serving
Veggie Nori Roll
152.4 Calories |
14.6g Carbs |
8.6g Fat |
7.0g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g 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
Granola
122
g
Granola
|
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.
|
Dinner
415.0 Calories |
65.6g Carbs |
11.0g Fat |
14.7g Protein
1
serving
Barbeque Tempeh Sandwiches
415.0 Calories |
65.6g Carbs |
11.0g Fat |
14.7g Protein
|
Barbeque Tempeh Sandwiches
scaled to 1 serving
1/4 medium
Onions
1/2 medium
Red bell pepper
1 roll
Hard rolls
1/4 cup
Tempeh
1/4 cup
Barbecue sauce
3/4 tsp
Vegetable oil
|
Barbeque Tempeh Sandwiches
Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.
Chop onion. Seed & chop pepper. Split and toast rolls.
Heat oil in a skillet over medium heat. Add the red peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbeque sauce, and heat through.
Spoon the tempeh mixture onto kaiser rolls, and serve.
|