2500 Calorie
Vegan diet and meal plan
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Example 2500 calorie
vegan diet plan
Example 2500 Calorie Vegan Meal Plan
244.3g Carbs
131.0g Fat
117.2g Protein
Breakfast
842.6 Calories |
126.9g Carbs |
25.9g Fat |
39.4g Protein
2
serving
Vegan High-Protein Smoothie
654.9 Calories |
81.9g Carbs |
24.8g Fat |
34.7g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Vegan High-Protein Smoothie
scaled to 2 serving
1 cup
Tofu
2 cup
Silk vanilla
2 medium
Banana
1 tbsp
Peanut butter
4 cube
Ice cubes
Melons
1
melon, medium (about 5" dia)
Melons
|
Vegan High-Protein Smoothie
Place ingredients in a blender with 2-3 ice cubes and mix until smooth, about one minute. (Can eliminate ice cubes if using a frozen banana.) Serve immediately.
|
Lunch
152.4 Calories |
14.6g Carbs |
8.6g Fat |
7.0g Protein
1
serving
Veggie Nori Roll
152.4 Calories |
14.6g Carbs |
8.6g Fat |
7.0g 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
|
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
1477.3 Calories |
102.8g Carbs |
96.4g Fat |
70.8g Protein
1
serving
Kung Pao Tempeh
492.9 Calories |
44.7g Carbs |
22.4g Fat |
34.5g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g Protein
1
serving
Quinoa
156.4 Calories |
27.3g Carbs |
2.6g Fat |
6.0g Protein
|
Kung Pao Tempeh
scaled to 1 serving
4 oz
Tempeh
1 cup
Mixed vegetables
1 tbsp
Soy sauce
1 tbsp
Peanuts
1/2 dash
Salt
1/2 dash
Pepper
Almonds
143
g
Almonds
Quinoa
scaled to 1 serving
1/4 cup
Quinoa
3/16 tsp
Salt
|
Kung Pao Tempeh
Preheat oven to 390°F/200°C. Cut the tempeh in large cubes. Marinate with the soy sauce for 10 minutes then bake for about 20 minutes.
In the meantime, cook the vegetables according to package directions, then season with extra soy sauce, salt and pepper.
Mix vegetables, baked tempeh, and peanuts and enjoy!
Quinoa
Rinse quinoa well in a strainer and drain.
Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
|