2540 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 2540 calorie vegan diet plan

Example 2540 Calorie Vegan Meal Plan

258.0g Carbs 139.7g Fat 84.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 984.9 Calories \| 162.1g Carbs \| 31.9g Fat \| 23.8g Protein 2 tortilla Breakfast Quesadilla 666.8 Calories \| 96.0g Carbs \| 27.4g Fat \| 16.9g Protein 1 cup (82 g) Natural granola with raisins 318.2 Calories \| 66.1g Carbs \| 4.5g Fat \| 6.9g Protein	Breakfast Quesadilla scaled to 2 tortilla 1 tsp Vegetable oil 2 tbsp Peanut butter 2 tortilla Tortillas 1 medium Banana 1 cup, sliced Strawberries 1 tsp Cinnamon Natural granola with raisins 82 g Natural granola with raisins	Breakfast Quesadilla Heat a medium skillet over medium high heat and coat with oil. Spread 1 tablespoon of the peanut butter evenly over each tortilla. Arrange both the banana and strawberry slices over one tortilla, sprinkle with a pinch of cinnamon, and top with the remaining tortilla, peanut butter side down. Press gently to help them stick together. When the skillet is hot, add the quesadilla, flipping once, until golden brown, about 2 minutes per side. Cut quesadillas into halves or quarters.
Lunch 370.9 Calories \| 28.5g Carbs \| 20.8g Fat \| 21.6g Protein 1 serving Quick Nori Roll with Cucumber and Avocado 231.9 Calories \| 12.6g Carbs \| 14.5g Fat \| 15.6g Protein 1 serving Red Bell Pepper and Hummus 139.0 Calories \| 16.0g Carbs \| 6.3g Fat \| 6.0g Protein	Quick Nori Roll with Cucumber and Avocado scaled to 1 serving 1 sheets Seaweed 1/2 cup slices Cucumber 1/4 fruit Avocados 2 slice Tofu 1/4 cup Alfalfa sprouts 1 tbsp Soy sauce 1 tsp Sesame seeds Red Bell Pepper and Hummus scaled to 1 serving 1/4 cup Hummus 1 medium Red bell pepper	Quick Nori Roll with Cucumber and Avocado Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you. Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at right edge. Sprinkle with sesame seeds. Arrange avocado, tofu, sprouts in an even, vertical pattern, 2 inches from the left edge. Rotate the cutting board by a quarter of a turn counter-clockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and over filling, then rolling it tightly away from you. Just as you're about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal. Slice into halves or thick slices using a sharp chef knife. Serve with soy sauce for dipping. Red Bell Pepper and Hummus Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
Dinner 1157.5 Calories \| 67.3g Carbs \| 87.0g Fat \| 38.8g Protein 1 serving Vegan Toasted Mushroom Macaroni 329.6 Calories \| 36.5g Carbs \| 15.6g Fat \| 8.5g Protein 1 cup, whole (143 g) Almonds 828.0 Calories \| 30.8g Carbs \| 71.4g Fat \| 30.2g Protein	Vegan Toasted Mushroom Macaroni scaled to 1 serving 2/3 tbsp Olive oil 1/3 cup, pieces or slices Mushrooms 2/3 tbsp Parsley 3/16 cloves, minced Garlic 3/16 tsp, leaves Oregano 2/3 fl oz White wine 1/2 tsp Smart balance light buttery spread 1 7/16 oz Macaroni 1/3 cup Organic Vegetable Stock 3/16 dash Salt 3/16 dash Pepper 1 1/3 tbsp Cashew nuts Almonds 143 g Almonds	Vegan Toasted Mushroom Macaroni Soak raw cashews in water overnight, drain and rinse. In a food processor or very good blender, pour in cashews and just barely cover with water. Blend until smooth. Heat a large heavy pan over high heat and add 1/4 of the olive oil. Sauté the mushrooms 2-3 minutes, until brown, but not completely cooked. Reduce heat and add parsley, minced garlic, and oregano. Cook for another minute or so. Add wine and simmer 3-5 minutes. Remove contents from pan and set aside. Place the remaining olive oil, and butter in the pan on high heat. Add the macaroni, stirring constantly until pasta browns slightly- about 5 minutes. Pour in vegetable stock and bring to a boil. Reduce the heat and simmer uncovered until pasta is just tender- about 10 minutes. Stir in the mushroom mixture and cashew cream and cook for a few minutes to let everything come together. Remove from heat and stir in salt and black pepper. Enjoy!

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