3190 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 3190 calorie vegan diet plan

Example 3190 Calorie Vegan Meal Plan

297.0g Carbs 183.1g Fat 115.6g Protein

Meal Summary	Ingredients	Directions
Breakfast 450.0 Calories \| 40.3g Carbs \| 29.0g Fat \| 10.5g Protein 1 serving Grapefruit & Ginger Chia Pudding 450.0 Calories \| 40.3g Carbs \| 29.0g Fat \| 10.5g Protein	Grapefruit & Ginger Chia Pudding scaled to 1 serving 1/4 cup Coconut milk 3/4 cup Almond milk 3 tbsp Organic Chia Seeds 1/2 tsp Ginger root 1/2 medium Grapefruit 1/2 tsp Vanilla extract 2 tbsp Coconut meat 1 tsp Maple syrups	Grapefruit & Ginger Chia Pudding In a large bowl whisk together the canned coconut milk, almond milk, chia seeds, ginger, vanilla, and maple syrup. Cover and refrigerate for at least 2 hours to thicken, whisking or shaking occasionally (can leave overnight). Spoon the pudding into individual servings, top with grapefruit slices and coconut, and serve.
Lunch 905.5 Calories \| 109.5g Carbs \| 39.2g Fat \| 31.9g Protein 2 serving Mexican chickpea salad 272.0 Calories \| 37.3g Carbs \| 9.5g Fat \| 12.6g Protein 1 cup (122 g) Granola 596.6 Calories \| 65.0g Carbs \| 29.4g Fat \| 18.1g Protein 1 medium (approx 2-3/4" long, 2-1/2 dia.) (119 g) Red bell pepper 36.9 Calories \| 7.2g Carbs \| 0.4g Fat \| 1.2g Protein	Mexican chickpea salad scaled to 2 serving 1/2 large whole Tomatoes 3/16 cup, sliced Onions 1 tsp Olive oil 1/2 tbsp Lemon juice 1/2 tsp, ground Cumin 1/8 tsp Chili powder 1/8 tsp Salt 8 oz Chickpeas 1/8 cup Fresh cilantro Granola 122 g Granola Red bell pepper 1 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper	Mexican chickpea salad In a bowl, whisk the oil, lemon juice, cumin, chili powder, and salt. Rise and drain the chickpeas, and add to the bowl. Add tomatoes, onions, avocado (if using), cilantro, and toss until combined. Serve right away or refrigerate for up to 2 days.
Dinner 1804.1 Calories \| 147.2g Carbs \| 115.0g Fat \| 73.2g Protein 3 serving Lentils with Veggies, Avocado, Walnuts & Hummus 1597.4 Calories \| 137.9g Carbs \| 97.7g Fat \| 65.1g Protein 1 serving Cauliflower and Tahini 206.8 Calories \| 9.3g Carbs \| 17.3g Fat \| 8.1g Protein	Lentils with Veggies, Avocado, Walnuts & Hummus scaled to 3 serving 3/4 cup Lentils 3 tbsp Olive oil 4 1/2 cloves, minced Garlic 9 spear, medium Asparagus 9 cup Spinach 3/4 fruit Avocados 3 tbsp Hummus 3 tsp Sriracha Sauce 3/8 cup, chopped Walnuts 1 1/2 dash Salt 1 1/2 dash Pepper Cauliflower and Tahini scaled to 1 serving 1 cup chopped, Cauliflower 2 Tbsp Sesame Tahini	Lentils with Veggies, Avocado, Walnuts & Hummus Cook the lentils in boiling water until tender, but not broken, 20 to 25 minutes. (if you can’t find French lentils and are using regular green lentils, the timing may be shorter. Start checking at the 15-minute mark.) Heat the oil in a large sauté pan over medium-high. Chop asparagus into pieces and add to pan. Sauté until slightly tender, 3 minutes. Add the garlic; bloom 30 seconds. Add the spinach and sauté until wilted, 2 minutes. Add a small splash of water if needed. Season with a little salt and pepper. Serve lentils with sautéed veggies, topped with avocado slices, a dollop of hummus and a little sriracha. Add chopped walnuts and enjoy! Cauliflower and Tahini Chop the cauliflower lovingly, to retain some of the florets. Serve cauliflower pieces with tahini for dipping. Enjoy!

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