3240 Calorie
Vegan diet and meal plan
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Example 3240 calorie
vegan diet plan
Example 3240 Calorie Vegan Meal Plan
342.6g Carbs
154.2g Fat
134.3g Protein
Breakfast
1105.5 Calories |
153.6g Carbs |
37.6g Fat |
54.5g Protein
3
serving
Vegan High-Protein Smoothie
982.3 Calories |
122.8g Carbs |
37.2g Fat |
52.1g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
|
Vegan High-Protein Smoothie
scaled to 3 serving
1 1/2 cup
Tofu
3 cup
Silk vanilla
3 medium
Banana
1 1/2 tbsp
Peanut butter
6 cube
Ice cubes
Oranges
2
fruit (2-5/8" dia)
Oranges
|
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
1047.9 Calories |
132.6g Carbs |
44.5g Fat |
39.5g Protein
2
sandwich
Hummus on Rye
407.0 Calories |
58.1g Carbs |
14.6g Fat |
19.2g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
2
medium whole (2-3/5" dia)
(246 g)
Tomatoes
44.3 Calories |
9.6g Carbs |
0.5g Fat |
2.2g Protein
|
Hummus on Rye
scaled to 2 sandwich
1/2 cup
Hummus
4 slice
Rye bread
2 slice
Pickles
2 slice, medium
Tomatoes
2 leaf outer
Lettuce
Granola
122
g
Granola
Tomatoes
2
medium whole (2-3/5" dia)
Tomatoes
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
|
Dinner
969.8 Calories |
56.3g Carbs |
72.2g Fat |
40.3g Protein
2
kabobs
Vegan Skewers
141.8 Calories |
25.5g Carbs |
0.8g Fat |
10.1g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g Protein
|
Vegan Skewers
scaled to 2 kabobs
1 link
America's original veggie dog
1 sprout
Brussels sprouts
1/4 can
Pineapple
1/4 onion
Onions
1/4 cup cherry tomatoes
Cherry tomatoes
1 tbsp
Teriyaki sauce
Almonds
143
g
Almonds
|
Vegan Skewers
Chop Everything into approx 1" cubes and skewer in whatever order
Grill or cook each side in an oiled saucepan
Add teriyaki sauce while cooking, and use pineapple can juice to keep pan wet.
|