2810 Calorie
Vegan diet and meal plan
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Example 2810 calorie
vegan diet plan
Example 2810 Calorie Vegan Meal Plan
291.7g Carbs
148.3g Fat
99.7g Protein
Breakfast
869.1 Calories |
174.3g Carbs |
17.8g Fat |
12.8g Protein
2
serving
Hazelnut and Banana "Sushi"
679.8 Calories |
124.0g Carbs |
17.2g Fat |
11.9g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
|
Hazelnut and Banana "Sushi"
scaled to 2 serving
2 tbsp
Hazelnut spread
2 medium
Banana
2 tortilla
Tortillas
Apples
2
medium (3" dia)
Apples
|
Hazelnut and Banana "Sushi"
Spread hazelnut spread across one side of tortilla to cover evenly. Place banana in center and roll tortilla around banana. Slice into sushi-sized pieces and enjoy!
|
Lunch
809.9 Calories |
73.9g Carbs |
45.9g Fat |
35.1g Protein
2
cup
Red bean salad
396.3 Calories |
55.2g Carbs |
11.3g Fat |
19.0g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
|
Red bean salad
scaled to 2 cup
1 medium
Scallions
1 5/16 tbsp
Parsley
2/3 tbsp
Olive oil
1/3 dash
Salt
1/3 dash
Pepper
1/3 cup, sliced
Red bell pepper
1 1/3 cup
Kidney beans
1/3 stalks, large
Celery
1/3 cup
Red pepper relish
0 tsp
Vinegar
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
|
Red bean salad
Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
Combine all ingredients in a medium bowl and toss well; adjust seasonings.
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|
Dinner
1063.5 Calories |
43.5g Carbs |
84.6g Fat |
51.8g Protein
1
serving
Broiled sesame tofu
235.5 Calories |
12.7g Carbs |
13.2g Fat |
21.5g Protein
1
cup, whole
(143 g)
Almonds
828.0 Calories |
30.8g Carbs |
71.4g Fat |
30.2g 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
Almonds
143
g
Almonds
|
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.
|