2060 Calorie
Vegan diet and meal plan
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Example 2060 calorie
vegan diet plan
Example 2060 Calorie Vegan Meal Plan
208.6g Carbs
92.0g Fat
122.3g Protein
Breakfast
629.3 Calories |
103.4g Carbs |
1.6g Fat |
53.4g Protein
1
smoothie
Vegan Tropical Protein Smoothie
545.0 Calories |
81.9g Carbs |
1.1g Fat |
52.3g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Vegan Tropical Protein Smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1/2 cup, halves
Strawberries
6 cube
Ice cubes
8 tbsp
Organic Plain Rice Protein
Blueberries
148
g
Blueberries
|
Vegan Tropical Protein Smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
|
Lunch
651.9 Calories |
64.2g Carbs |
37.7g Fat |
24.8g Protein
1
pocket
Hummus Pocket Sandwich
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
1
serving
Cauliflower and Tahini
206.8 Calories |
9.3g Carbs |
17.3g Fat |
8.1g Protein
|
Hummus Pocket Sandwich
scaled to 1 pocket
3 cherry tomato
Cherry tomatoes
1 pita, large
Pita bread
1/2 cup
Hummus
1/4 cup
Alfalfa sprouts
1/2 tbsp
Olive oil
Cauliflower and Tahini
scaled to 1 serving
1 cup chopped,
Cauliflower
2 Tbsp
Sesame Tahini
|
Hummus Pocket Sandwich
Rinse cherry tomatoes and cut into halves.
Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
747.1 Calories |
41.0g Carbs |
52.7g Fat |
44.1g Protein
1
serving
Peanut Tofu
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
1
cup
Bachelor Brussel Sprouts
156.4 Calories |
8.2g Carbs |
13.9g Fat |
3.0g Protein
|
Peanut Tofu
scaled to 1 serving
3 tbsp
Peanut butter
1 block
Tofu
1 1/2 cloves, minced
Garlic
1/2 tbsp
Ginger root
1/2 tbsp
Brown sugar
1 tsp
Soy sauce
1/2 cup 1/2" pieces
Green beans
5 mushroom
Mushrooms
Bachelor Brussel Sprouts
scaled to 1 cup
1 cup
Brussels sprouts
1/4 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Coconut oil
|
Peanut Tofu
Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add water to desired consistency of sauce.
While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Also, steam cook the green beans and sliced mushrooms on the stove top in a little water for a few minutes until tender.
Combine tofu and peanut sauce with steamed vegetables. Enjoy!
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
|