3330 Calorie
Vegan diet and meal plan
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Example 3330 calorie
vegan diet plan
Sunday's Diet Plan
3310.8 Calories
340.1g Carbs
140.4g Fat
208.6g Protein
Breakfast
1136.0 Calories |
174.9g Carbs |
2.7g Fat |
105.6g Protein
2
smoothie
Tropical protein smoothie
1089.9 Calories |
163.9g Carbs |
2.3g Fat |
104.7g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Tropical protein smoothie
scaled to 2 smoothie
Strawberries
144
g
Strawberries
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
|
Lunch
1240.1 Calories |
110.0g Carbs |
78.1g Fat |
39.5g Protein
3
serving
Spinach salad
525.8 Calories |
32.4g Carbs |
42.7g Fat |
15.9g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Spinach salad
scaled to 3 serving
Granola
122
g
Granola
Cucumber & Hummus
scaled to 1 serving
|
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.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
934.7 Calories |
55.2g Carbs |
59.6g Fat |
63.5g Protein
2
serving
Broiled sesame tofu
471.0 Calories |
25.5g Carbs |
26.4g Fat |
43.1g Protein
2
serving
Peanut Butter & Celery
417.9 Calories |
21.4g Carbs |
32.4g Fat |
17.2g Protein
1
serving
Zucchini Spears
45.8 Calories |
8.4g Carbs |
0.9g Fat |
3.3g Protein
|
Broiled sesame tofu
scaled to 2 serving
Peanut Butter & Celery
scaled to 2 serving
Zucchini Spears
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.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
Zucchini Spears
Cut zucchini lengthwise and cut into 1/4 inch wedges.
Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.
|