3120 Calorie
Vegan diet and meal plan
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Example 3120 calorie
vegan diet plan
Example 3120 Calorie Vegan Meal Plan
321.5g Carbs
175.7g Fat
117.6g Protein
Breakfast
1057.4 Calories |
169.4g Carbs |
29.8g Fat |
42.7g Protein
2
serving
Vegan High-Protein Smoothie
654.9 Calories |
81.9g Carbs |
24.8g Fat |
34.7g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g 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
Natural granola with raisins
82
g
Natural granola with raisins
Blueberries
148
g
Blueberries
|
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
982.5 Calories |
98.4g Carbs |
56.4g Fat |
37.0g Protein
1
pocket
Hummus Pocket Sandwich
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
1
serving
Salt & Vinegar Popcorn
123.8 Calories |
24.9g Carbs |
1.4g Fat |
4.2g 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
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
Salt & Vinegar Popcorn
scaled to 1 serving
4 cup
Popcorn
4 tablespoon
Malt Vinegar
1 tsp
Salt
|
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.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. 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
1121.0 Calories |
53.6g Carbs |
89.4g Fat |
37.8g Protein
1
serving
Savory chickpea salad
293.0 Calories |
22.8g Carbs |
18.0g Fat |
7.6g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g 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
Almonds
143
g
Almonds
|
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.
|