2910 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 2910 calorie vegan diet plan

Example 2910 Calorie Vegan Meal Plan

316.0g Carbs 135.6g Fat 112.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 913.8 Calories \| 133.4g Carbs \| 31.4g Fat \| 20.8g Protein 2 serving Vanilla Chai Chia Pudding 754.7 Calories \| 100.3g Carbs \| 29.1g Fat \| 17.4g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein	Vanilla Chai Chia Pudding scaled to 2 serving 2 cup Almond milk 6 tbsp Organic Chia Seeds 4 tbsp Maple syrups 4 tsp Vanilla extract 1 tsp Cinnamon 1 tsp Ginger 1/2 tsp, ground Cardamom 1/2 tsp Cloves Natural granola with raisins 41 g Natural granola with raisins	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 948.7 Calories \| 104.4g Carbs \| 48.5g Fat \| 40.5g Protein 2 sandwich Hummus on Rye 407.0 Calories \| 58.1g Carbs \| 14.6g Fat \| 19.2g Protein 2 serving Peanut Butter & Celery 417.9 Calories \| 21.4g Carbs \| 32.4g Fat \| 17.2g Protein 1 serving Salt & Vinegar Popcorn 123.8 Calories \| 24.9g Carbs \| 1.4g Fat \| 4.2g Protein	Hummus on Rye scaled to 2 sandwich 1/2 cup Hummus 4 slice Rye bread 2 slice Pickles 2 slice, medium Tomatoes 2 leaf outer Lettuce Peanut Butter & Celery scaled to 2 serving 4 tbsp Peanut butter 4 stalks, large Celery Salt & Vinegar Popcorn scaled to 1 serving 4 cup Popcorn 4 tablespoon Malt Vinegar 1 tsp Salt	Hummus on Rye This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus. Peanut Butter & Celery Spread peanut butter on celery and enjoy! Salt & Vinegar Popcorn Put 1/4 cups of unpopped kernels in airpopper. Pop them up using your airpopper. Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
Dinner 964.2 Calories \| 78.3g Carbs \| 55.8g Fat \| 51.2g Protein 2 serving Crispy Breaded Tofu Steaks 838.8 Calories \| 66.6g Carbs \| 47.8g Fat \| 45.5g Protein 1 serving Kale Chips 125.3 Calories \| 11.7g Carbs \| 8.0g Fat \| 5.7g Protein	Crispy Breaded Tofu Steaks scaled to 2 serving 1 block Tofu 4 clove Garlic 2 tbsp Tomato products 1 tbsp Dijon mustard 1 tbsp Maple syrups 1 tbsp Soy sauce 1 tbsp Water 1/4 tsp Pepper 1/2 cup Panko Breadcrumbs 2 tbsp Olive oil 1 tbsp Barbecue sauce Kale Chips scaled to 1 serving 2 cup, chopped Kale 1/2 tbsp Olive oil 1/8 tsp Salt	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. 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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