3000 Calorie Vegan diet and meal plan

Put your diet on autopilot

Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more.

Create your meal plan right here in seconds.

Eat This Much requires javascript to generate your diets. Please enable javascript and reload the page, or use a browser that supports javascript.

Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic 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 3000 calorie vegan diet plan

Sunday's Diet Plan

2979.9 Calories 310.4g Carbs 163.9g Fat 112.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 1016.8 Calories \| 200.3g Carbs \| 15.6g Fat \| 28.2g Protein 2 serving Vegan "Cheeezy" Jalepeno Biscuits 641.4 Calories \| 110.2g Carbs \| 13.5g Fat \| 19.0g Protein 2 melon, medium (about 5" dia) (1.1 kg) Melons 375.4 Calories \| 90.1g Carbs \| 2.1g Fat \| 9.3g Protein	Vegan "Cheeezy" Jalepeno Biscuits scaled to 2 serving Melons 2 melon, medium (about 5" dia) Melons	Vegan "Cheeezy" Jalepeno Biscuits Preheat oven to 450 degrees F. Halve jalepenos and remove seeds, then finely chop and set aside. Add lemon juice to almond milk in a bowl to activate/curdle. In separate large bowl, mix dry ingredients together. Add vegan butter to these dry ingredients and use fingers or a pastry cutter to combine the two until only small pieces remain and it looks like sand. Work quickly so the butter doesn’t get too warm. Then add jalapeños and toss. Make a well in the dry ingredients and using a wooden spoon stir gently while pouring in the almond milk mixture 1/4 cup at a time. You may not need all of it. Stir until just slightly combined – it will be sticky. Turn onto a lightly floured counter top or surface, dust the top of dough with a bit of flour and then very gently turn the dough over on itself 5-6 times, barely kneading. Form into a 1-inch thick disc, handling as little as possible. Use a 1-inch thick dough cutter or a drinking glass and push straight down through the dough, then slightly twist. Repeat and place biscuits on a baking sheet in two rows, making sure they just touch (this will help them rise uniformly). Gently reform the dough and cut out one or two more biscuits or until all of the dough is used– should yield about 8-10. Next brush the tops with a bit more of melted non-dairy butter and gently press a small divot in the center using two fingers. This will also help them rise evenly. Bake in a 450 degree oven for 10-15 minutes or until fluffy and slightly golden brown. Serve immediately. Let remaining biscuits cool completely before storing them in an airtight container or bag. Will keep for a couple of days at room temperature.
Lunch 1003.2 Calories \| 41.6g Carbs \| 85.6g Fat \| 35.5g Protein 1 serving Spinach salad 175.3 Calories \| 10.8g Carbs \| 14.2g Fat \| 5.3g Protein 1 cup, whole (143 g) Almonds 828.0 Calories \| 30.8g Carbs \| 71.4g Fat \| 30.2g Protein	Spinach salad scaled to 1 serving Almonds 143 g Almonds	Spinach salad Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions. Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
Dinner 959.9 Calories \| 68.4g Carbs \| 62.6g Fat \| 48.5g Protein 2 serving Broiled sesame tofu 471.0 Calories \| 25.5g Carbs \| 26.4g Fat \| 43.1g Protein 1 fruit (201 g) Avocados 321.6 Calories \| 17.1g Carbs \| 29.5g Fat \| 4.0g Protein 1 serving EZ Peanut Butter Pie 167.2 Calories \| 25.8g Carbs \| 6.8g Fat \| 1.4g Protein	Broiled sesame tofu scaled to 2 serving Avocados 1 fruit Avocados EZ Peanut Butter Pie scaled to 1 serving	Broiled sesame tofu Heat the broiler to high and arrange a rack in the top third of the oven. Cover a baking sheet with foil; set aside. Whisk the soy sauce, vegetable oil, and a pinch of pepper in a medium shallow bowl to combine. Dip the carrots and tofu pieces into the soy sauce mixture to coat (let the excess sauce drip off and back into the bowl), then lay the pieces on the baking sheet so they are not touching. Set the remaining sauce aside. Broil the carrots and tofu until browned on all sides, about 20 minutes total, turning the tofu every 5 minutes to brown on four sides and flipping the carrots after 10 minutes. Remove from the oven. Add the chopped scallion, vinegar, and sesame oil to the reserved sauce and stir to combine. Add the broiled carrots and tofu to the sauce and toss to coat. Serve. EZ Peanut Butter Pie Prepare cook and serve pudding as directed on package. Stir in peanut butter. Bring mixture to a boil and pour into graham cracker crust. Allow to cool.