2730 Calorie
Vegan diet and meal plan
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Example 2730 calorie
vegan diet plan
Example 2730 Calorie Vegan Meal Plan
250.4g Carbs
153.3g Fat
110.5g Protein
Breakfast
1161.2 Calories |
101.1g Carbs |
81.7g Fat |
23.7g Protein
4
slice
Spicy Avocado Toast
1099.7 Calories |
85.7g Carbs |
81.6g Fat |
22.5g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Spicy Avocado Toast
scaled to 4 slice
2 fruit
Avocados
4 tsp
Olive oil
4 slice
Whole-wheat bread
4 tsp
Lemon juice
4 dash
Salt
4 dash
Pepper
2 tsp
Crushed red pepper flakes
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Spicy Avocado Toast
Drizzle some olive oil on a piece of wheat bread and toast.
Mash and mix the avocado with some lemon juice, salt, and pepper, then spread it on top of the toast. Sprinkle red pepper flakes and eat.
|
Lunch
931.7 Calories |
116.4g Carbs |
32.8g Fat |
45.7g Protein
1
shake
Almond Milk Cocoa Protein Shake
241.1 Calories |
27.6g Carbs |
3.1g Fat |
26.0g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Almond Milk Cocoa Protein Shake
scaled to 1 shake
1 cup
Almond milk
1 tbsp
Cocoa
1 tbsp
Sugar
4 tbsp
Organic Plain Rice Protein
Granola
122
g
Granola
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
Almond Milk Cocoa Protein Shake
Put ingredients and handful of ice into blender. Great for after-dinner sugar and chocolate cravings!
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|
Dinner
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
1
serving
Peanut Tofu
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g 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
|
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!
|