2140 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 2140 calorie vegan diet plan

Example 2140 Calorie Vegan Meal Plan

190.7g Carbs 125.2g Fat 91.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 534.7 Calories \| 60.2g Carbs \| 20.3g Fat \| 35.4g Protein 1 shake Chocolate peanut protein shake 488.7 Calories \| 49.1g Carbs \| 19.9g Fat \| 34.4g Protein 1 cup, whole (144 g) Strawberries 46.1 Calories \| 11.1g Carbs \| 0.4g Fat \| 1.0g Protein	Chocolate peanut protein shake scaled to 1 shake 1 cup Almond milk 4 tbsp Organic Plain Rice Protein 2 tbsp Peanut butter 1 tbsp Cocoa 1 medium Banana Strawberries 144 g Strawberries	Chocolate peanut protein shake Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well.
Lunch 919.5 Calories \| 37.2g Carbs \| 78.4g Fat \| 31.5g Protein 1 serving Cool Summer Cucumber and Tomato Toss 91.6 Calories \| 6.4g Carbs \| 7.0g Fat \| 1.2g Protein 1 cup, whole (143 g) Almonds 828.0 Calories \| 30.8g Carbs \| 71.4g Fat \| 30.2g Protein	Cool Summer Cucumber and Tomato Toss scaled to 1 serving 1/4 large Cucumber 1/2 large whole Tomatoes 1/2 tbsp Balsamic vinegar 1/2 tbsp Olive oil 1/4 dash Salt 1/4 dash Pepper Almonds 143 g Almonds	Cool Summer Cucumber and Tomato Toss Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
Dinner 665.3 Calories \| 93.3g Carbs \| 26.4g Fat \| 25.0g Protein 1 serving Garlic Chili Pasta with Cauliflower 503.1 Calories \| 74.4g Carbs \| 18.1g Fat \| 18.1g Protein 1 serving Kale Chips 125.3 Calories \| 11.7g Carbs \| 8.0g Fat \| 5.7g Protein 1 medium (approx 2-3/4" long, 2-1/2 dia.) (119 g) Red bell pepper 36.9 Calories \| 7.2g Carbs \| 0.4g Fat \| 1.2g Protein	Garlic Chili Pasta with Cauliflower scaled to 1 serving 1/4 head small Cauliflower 1 1/2 clove Garlic 1/16 tsp Crushed red pepper flakes 1/16 tsp Salt 1/2 cup Organic Vegetable Stock 3 oz Whole wheat pasta 1 tbsp Olive oil 1/2 tbsp Parsley 1/2 tbsp Pine nuts 1 tbsp Nutritional Yeast 1/4 dash Salt 1/4 dash Pepper Kale Chips scaled to 1 serving 2 cup, chopped Kale 1/2 tbsp Olive oil 1/8 tsp Salt Red bell pepper 1 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper	Garlic Chili Pasta with Cauliflower Preheat oven to 450 degrees F (232 C). Chop cauliflower into small pieces. Take half of the garlic cloves and mince. Add cauliflower to a mixing bowl and drizzle with a tiny bit of the oil, add minced garlic, red pepper flakes, and salt. Toss to coat, then spread on a baking sheet and roast for 20 minutes, flipping/stirring once at the 15-minute mark to ensure even cooking. Sample and adjust seasonings as needed. Set aside. Once cauliflower has reached the 10-minute mark, add 2 cups vegetable broth and about 4-5 cups water (or however much to generously cover your pasta) to a large pot and bring to a boil. Once boiling, season well with salt and add pasta. Stir occasionally to prevent sticking and cook according to package instructions for ‘al dente’ - 7-10 minutes - then drain and set aside. Cover drainer with a towel to keep warm. Heat the same large pot over medium-low heat. Once hot, add the oil and the remaining garlic cloves smashed NOT minced garlic. Sauté 1-2 minutes on both sides, or until garlic is fragrant and slightly golden brown. Remove garlic from pan and let cool slightly, then mince. Set aside. Next add more red pepper flakes to infuse the olive oil for 1-2 minutes. Add cooked pasta, parsley, pine nuts, minced garlic, nutritional yeast, cauliflower, and toss to coat. Remove from heat. Adjust seasonings as desired, adding salt or pepper if necessary. Serve hot with additional parsley and red pepper flakes. Enjoy! Kale Chips Preheat oven to 350 degrees F. Remove center ribs and stems from kale if present. Tear kale leaves into 3 to 4 inch pieces. Toss kale leaves in olive oil and salt. Spread on baking sheet coated with cooking spray. Bake for 12-15 minutes at 350 degrees F until browned around edges and crisp. Enjoy!

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