3430 Calorie
Vegan diet and meal plan
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Example 3430 calorie
vegan diet plan
Example 3430 Calorie Vegan Meal Plan
344.8g Carbs
178.6g Fat
137.8g Protein
Breakfast
1100.5 Calories |
129.1g Carbs |
40.1g Fat |
71.3g Protein
2
shake
Vegan Chocolate Peanut Protein Shake
977.3 Calories |
98.3g Carbs |
39.8g Fat |
68.8g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
|
Vegan Chocolate Peanut Protein Shake
scaled to 2 shake
2 cup
Almond milk
8 tbsp
Organic Plain Rice Protein
4 tbsp
Peanut butter
2 tbsp
Cocoa
2 medium
Banana
Oranges
2
fruit (2-5/8" dia)
Oranges
|
Vegan Chocolate Peanut Protein Shake
Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well.
|
Lunch
1152.7 Calories |
62.1g Carbs |
98.4g Fat |
26.4g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
2
fruit
(402 g)
Avocados
643.2 Calories |
34.3g Carbs |
58.9g Fat |
8.0g Protein
2
serving
Peanut Butter & Celery
417.9 Calories |
21.4g Carbs |
32.4g Fat |
17.2g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Avocados
2
fruit
Avocados
Peanut Butter & Celery
scaled to 2 serving
4 tbsp
Peanut butter
4 stalks, large
Celery
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|
Dinner
1134.8 Calories |
153.7g Carbs |
40.1g Fat |
40.1g Protein
4
cups
Canned Vegetable Soup with Tofu
543.1 Calories |
66.5g Carbs |
17.6g Fat |
31.4g Protein
2
serving
Plain Popcorn
128.3 Calories |
13.0g Carbs |
7.8g Fat |
1.9g Protein
1
serving
Jeera (Cumin) Rice
463.4 Calories |
74.2g Carbs |
14.7g Fat |
6.7g Protein
|
Canned Vegetable Soup with Tofu
scaled to 4 cups
2 can
Vegetarian vegetable soup
300 grams
Tofu
4 tbsp
Parsley
Plain Popcorn
scaled to 2 serving
5/8 oz
Popcorn
1/2 tbsp
Vegetable oil
Jeera (Cumin) Rice
scaled to 1 serving
1/4 tsp, whole
Cumin
1 tbsp
Vegetable oil
1/2 dash
Salt
1/2 cup
White rice
7/8 cup
Water
|
Canned Vegetable Soup with Tofu
Prepare soup as directed on can. Cut tofu into 1/2 inch cubes. Add to soup and bring to a boil. Serve in a bowl. Sprinkle minced parsley. Serve with crackers if desired.
Plain Popcorn
Heat oil with 3 popcorn kernels in a 3-quart heavy saucepan over moderate heat, covered, until 1 or 2 kernels pop. Quickly add remaining popcorn, then cook, covered, shaking pan frequently, until kernels stop popping, about 3 minutes.
Jeera (Cumin) Rice
Heat the oil in a medium size saucepan over a medium-high heat. Drop in the cumin seeds, and cook until they splutter. Do not allow the cumin seeds to burn or become really dark brown in color. Add the rice and fry it in the oil for about 1 minute.
Add the water and salt and bring to a boil. Once the water is boiling, reduce the heat to low and cover the saucepan. Cook the rice for approximately 15 minutes. If you feel the rice is getting burnt near the base of the pan as it cooks, one trick is to place the saucepan on another flat pan or griddle which is directly on the flame. Toss with a fork.
|