2160 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 2160 calorie vegan diet plan

Example 2160 Calorie Vegan Meal Plan

192.2g Carbs 142.7g Fat 42.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 1024.0 Calories \| 97.6g Carbs \| 72.7g Fat \| 15.7g Protein 1 cup Oatmeal and raisins 259.4 Calories \| 62.3g Carbs \| 1.2g Fat \| 6.2g Protein 1 cup, halves (99 g) Pecans 684.1 Calories \| 13.7g Carbs \| 71.3g Fat \| 9.1g Protein 1 serving Cinnamon Apple Bites 80.5 Calories \| 21.6g Carbs \| 0.2g Fat \| 0.5g Protein	Oatmeal and raisins scaled to 1 cup 1 cup Water 1 tsp Maple syrups 1/4 cup Raisins 1/2 cup Oatmeal Pecans 99 g Pecans Cinnamon Apple Bites scaled to 1 serving 1 medium Apples 1/2 tsp Cinnamon	Oatmeal and raisins Combine raisins with water and stir in the oatmeal. Microwave until cooked according to package directions, about 2 minutes. Remove, add maple syrup, and eat. Cinnamon Apple Bites Cut up apple (with or without skin - your choice) into bite sized chunks. Put the chopped apple into a container with a lid (ex. an empty margarine container). Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple. Eat and enjoy immediately.
Lunch 518.9 Calories \| 69.3g Carbs \| 21.1g Fat \| 19.1g Protein 1 pocket Hummus Pocket Sandwich 445.2 Calories \| 54.9g Carbs \| 20.4g Fat \| 16.8g Protein 2 medium (approx 2-3/4" long, 2-1/2 dia.) (238 g) Red bell pepper 73.8 Calories \| 14.4g Carbs \| 0.7g Fat \| 2.4g Protein	Hummus Pocket Sandwich scaled to 1 pocket 3 cherry tomato Cherry tomatoes 1 pita, large Pita bread 1/2 cup Hummus 1/4 cup Alfalfa sprouts 1/2 tbsp Olive oil Red bell pepper 2 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper	Hummus Pocket Sandwich Rinse cherry tomatoes and cut into halves. Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
Dinner 540.3 Calories \| 25.3g Carbs \| 48.9g Fat \| 7.3g Protein 1 serving Portobello Steaks with Avocado Chimichurri 383.9 Calories \| 17.1g Carbs \| 35.0g Fat \| 4.3g Protein 1 cup Bachelor Brussel Sprouts 156.4 Calories \| 8.2g Carbs \| 13.9g Fat \| 3.0g Protein	Portobello Steaks with Avocado Chimichurri scaled to 1 serving 1 mushroom, whole Mushrooms 1 1/3 tbsp Balsamic vinegar 2 tbsp Olive oil 1/8 tsp, ground Cumin 1/8 tsp Pepper 1/16 tsp Paprika 3/8 cup Parsley 1 1/2 cloves, minced Garlic 1/4 shallot Shallots 1/16 tsp Crushed red pepper flakes 3/4 tbsp Lemon juice 1/8 tsp Salt 1/4 fruit Avocados Bachelor Brussel Sprouts scaled to 1 cup 1 cup Brussels sprouts 1/4 tsp Salt 1/4 tsp Pepper 1 tbsp Coconut oil	Portobello Steaks with Avocado Chimichurri Clean portobello mushrooms and remove stems. Place in large freezer bag or shallow baking dish and set aside. Dice shallot, mince garlic cloves. In a small mixing bowl, whisk together balsamic vinegar, half of the olive oil, cumin, black pepper, paprika, and half of the minced garlic. Taste and adjust seasonings as needed. Add sauce to the mushrooms and use a pastry brush to brush on all sides. Marinate on one side for 5 minutes, then the other side for 5 minutes. In the meantime, prepare chimichurri by adding parsley, remaining half of garlic, shallot, red pepper flake, other half of olive oil, lemon juice, salt, and pepper to a medium mixing bowl and whisking to combine. Taste and adjust flavor as needed, adding more lemon juice for acidity, salt for flavor, or red pepper flake for heat. Cut avocado into cubes, add to bowl, and toss to combine. Set aside. Heat a grill or a large skillet over medium heat. Cook on each side for 2-3 minutes, or until caramelized and deep golden brown. Brush on any remaining marinade while cooking to infuse more flavor. To serve, top portobello steaks with avocado chimichurri. Enjoy! Bachelor Brussel Sprouts Wash sprouts, cut off and discard stems, then split in half length wise Heat coconut oil in frying pan on medium Add brussels sprout halves then season them while stirring to coat evenly Cook until slightly charred on edges, allow to cool then serve (dressing optional)

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