2100 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 2100 calorie vegan diet plan

Example 2100 Calorie Vegan Meal Plan

230.4g Carbs 89.3g Fat 88.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 565.0 Calories \| 95.2g Carbs \| 15.6g Fat \| 13.3g Protein 1 serving Vanilla Chai Chia Pudding 377.4 Calories \| 50.2g Carbs \| 14.5g Fat \| 8.7g Protein 1 melon, medium (about 5" dia) (552 g) Melons 187.7 Calories \| 45.0g Carbs \| 1.0g Fat \| 4.6g Protein	Vanilla Chai Chia Pudding scaled to 1 serving 1 cup Almond milk 3 tbsp Organic Chia Seeds 2 tbsp Maple syrups 2 tsp Vanilla extract 1/2 tsp Cinnamon 1/2 tsp Ginger 1/4 tsp, ground Cardamom 1/4 tsp Cloves Melons 1 melon, medium (about 5" dia) Melons	Vanilla Chai Chia Pudding Add all ingredients to an airtight contain, and whisk together until incorporated. Refrigerate for at least 2 hours, but preferably overnight. Enjoy!
Lunch 447.8 Calories \| 37.0g Carbs \| 20.4g Fat \| 34.1g Protein 1 shake Almond Milk Cocoa Protein Shake 241.1 Calories \| 27.6g Carbs \| 3.1g Fat \| 26.0g Protein 1 serving Cauliflower and Tahini 206.8 Calories \| 9.3g Carbs \| 17.3g Fat \| 8.1g Protein	Almond Milk Cocoa Protein Shake scaled to 1 shake 1 cup Almond milk 1 tbsp Cocoa 1 tbsp Sugar 4 tbsp Organic Plain Rice Protein Cauliflower and Tahini scaled to 1 serving 1 cup chopped, Cauliflower 2 Tbsp Sesame Tahini	Almond Milk Cocoa Protein Shake Put ingredients and handful of ice into blender. Great for after-dinner sugar and chocolate cravings! Cauliflower and Tahini Chop the cauliflower lovingly, to retain some of the florets. Serve cauliflower pieces with tahini for dipping. Enjoy!
Dinner 1016.0 Calories \| 98.3g Carbs \| 53.2g Fat \| 40.9g Protein 1 serving Crispy Breaded Tofu Steaks 419.4 Calories \| 33.3g Carbs \| 23.9g Fat \| 22.8g Protein 1 cup (122 g) Granola 596.6 Calories \| 65.0g Carbs \| 29.4g Fat \| 18.1g Protein	Crispy Breaded Tofu Steaks scaled to 1 serving 1/2 block Tofu 2 clove Garlic 1 tbsp Tomato products 1/2 tbsp Dijon mustard 1/2 tbsp Maple syrups 1/2 tbsp Soy sauce 1/2 tbsp Water 1/8 tsp Pepper 1/4 cup Panko Breadcrumbs 1 tbsp Olive oil 1/2 tbsp Barbecue sauce Granola 122 g Granola	Crispy Breaded Tofu Steaks Drain the tofu, and cut into your steak sized pieces. You can cut it into two large steaks by slicing the block it in half lengthwise, or cut it into more pieces for thinner, crispier tofu. Once cut, lay the tofu pieces on a clean dishtowel, and then wrap them up in the towel. Put a cutting board on top, and balance something heavy, such as a few cans on top of that. This is how you press the tofu to help release excess water. Let the tofu press for 10 to 30 minutes, the longer you press it, the drier and more firm the steaks will be. When you are ready to make your tofu steaks, mince the garlic cloves and add them to a large flat bowl that is big enough to fit one of your tofu steaks. Add the remaining sauce ingredients (except barbecue sauce) to the garlic bowl: the tomato paste, dijon mustard, maple syrup, soy sauce, water, and pepper, and mix together. In a separate dish that is also big enough to fit the tofu steak, add the breadcrumbs. Dip the tofu steaks in the tomato paste mixture, and use a spoon or fork to help spread a thick layer of the sauce on the tofu. Now dip the sauced tofu steak into the breadcrumbs and use your hand to help pat the breadcrumbs onto the tofu. Repeat with remaining tofu pieces. Heat the oil in a frying pan over medium heat. When hot, carefully fry the tofu pieces until they are golden brown on both sides, and heated through. About 3 to 6 minutes per side. The breading can be a little fragile and falls off easily, so generally the best technique is to use a large spatula (and not tongs) for flipping. Just be gentle when handling the tofu. For presentation, cut the tofu on an angle and serve with a small side of your favorite BBQ sauce.

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