1350 Calorie
Vegan diet and meal plan
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Example 1350 calorie
vegan diet plan
Example 1350 Calorie Vegan Meal Plan
148.5g Carbs
51.1g Fat
70.3g Protein
Breakfast
401.2 Calories |
66.2g Carbs |
3.3g Fat |
28.0g Protein
1
smoothie
Berry and Spinach Smoothie
306.6 Calories |
41.1g Carbs |
3.0g Fat |
27.6g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
|
Berry and Spinach Smoothie
scaled to 1 smoothie
1 cup
Almond milk
4 tbsp
Organic Plain Rice Protein
1/2 serving
Dark Sweet Frozen Cherries
1/2 cup, unthawed
Strawberries
1/2 cup, frozen
Blueberries, wild
1 1/2 cup
Spinach
Apples
1
medium (3" dia)
Apples
|
Berry and Spinach Smoothie
Add ingredients in blender and blend. If you prefer a sweeter smoothie add a small amount of sugar to taste (1 tsp at a time). You can also add 2 tbsp of soy creamer for a richer smoothie.
|
Lunch
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Granola
122
g
Granola
|
|
Dinner
304.3 Calories |
17.4g Carbs |
18.4g Fat |
24.2g Protein
1
serving
Broiled sesame tofu
235.5 Calories |
12.7g Carbs |
13.2g Fat |
21.5g Protein
6
spears
Roasted asparagus
68.8 Calories |
4.7g Carbs |
5.2g Fat |
2.6g Protein
|
Broiled sesame tofu
scaled to 1 serving
1/2 tbsp
Soy sauce
3/8 tsp
Vegetable oil
1/4 dash
Pepper
1/2 cup chopped
Carrots
1/2 cup
Tofu
1/4 tsp
Balsamic vinegar
1/4 large
Scallions
1/16 tsp
Sesame oil
Roasted asparagus
scaled to 6 spears
6 spear, large
Asparagus
1/8 tsp
Salt
3/8 tbsp
Olive oil
|
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.
Roasted asparagus
Preheat oven to 425F.
Cut off the woody bottom part of the asparagus spears and discard.
With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy"
Place asparagus on foil-lined baking sheet and drizzle with olive oil.
Sprinkle with salt
With your hands, roll the asparagus around until they are evenly coated with oil and salt.
Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them.
They should be tender when pierced with the tip of a knife.
The tips of the spears will get very brown but watch them to prevent burning.
They are great plain, but sometimes I serve them with a light vinaigrette if we need something acidic to balance out our meal.
|