3010 Calorie
Vegan diet and meal plan
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Example 3010 calorie
vegan diet plan
Example 3010 Calorie Vegan Meal Plan
262.3g Carbs
189.5g Fat
86.5g Protein
Breakfast
259.4 Calories |
62.3g Carbs |
1.2g Fat |
6.2g Protein
1
cup
Oatmeal and raisins
259.4 Calories |
62.3g Carbs |
1.2g Fat |
6.2g Protein
|
Oatmeal and raisins
scaled to 1 cup
1 cup
Water
1 tsp
Maple syrups
1/4 cup
Raisins
1/2 cup
Oatmeal
|
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.
|
Lunch
1594.7 Calories |
102.9g Carbs |
121.3g Fat |
51.0g Protein
1
pocket
Hummus Pocket Sandwich
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g 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
Avocados
1
fruit
Avocados
Almonds
143
g
Almonds
|
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
1075.1 Calories |
97.1g Carbs |
66.9g Fat |
29.3g Protein
1
serving
Savory chickpea salad
293.0 Calories |
22.8g Carbs |
18.0g Fat |
7.6g Protein
2
serving
EZ Peanut Butter Pie
368.6 Calories |
55.7g Carbs |
14.3g Fat |
5.6g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
|
Savory chickpea salad
scaled to 1 serving
5 1/3 oz
Chickpeas
1 2/3 tbsp
Vegan Mayo
1 tsp
Pickle relish
1/3 dash
Pepper
1/3 dash
Salt
1/3 stalks, large
Celery
EZ Peanut Butter Pie
scaled to 2 serving
1/4 pie shell
Pie crust
1/3 cup
Lowfat milk
1/4 package
Vanilla puddings
2/3 tsp
Peanut butter
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
|
Savory chickpea salad
Chop the celery.
Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork).
Add all of the remaining ingredients and blend.
Can be served as a salad with lettuce and/or crackers or as a sandwich.
EZ Peanut Butter Pie
Whisk pudding mix, milk, peanut butter, together.
Bring mixture to a boil and pour into graham cracker crust. Allow to cool.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|