2950 Calorie
Vegan diet and meal plan
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Example 2950 calorie
vegan diet plan
Example 2950 Calorie Vegan Meal Plan
256.7g Carbs
165.5g Fat
145.9g Protein
Breakfast
549.8 Calories |
42.9g Carbs |
40.8g Fat |
11.2g Protein
2
slice
Spicy Avocado Toast
549.8 Calories |
42.9g Carbs |
40.8g Fat |
11.2g Protein
|
Spicy Avocado Toast
scaled to 2 slice
1 fruit
Avocados
2 tsp
Olive oil
2 slice
Whole-wheat bread
2 tsp
Lemon juice
2 dash
Salt
2 dash
Pepper
1 tsp
Crushed red pepper flakes
|
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
941.8 Calories |
119.9g Carbs |
32.7g Fat |
45.2g 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
cup
(151 g)
Grapes
104.2 Calories |
27.3g Carbs |
0.2g Fat |
1.1g 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
Grapes
151
g
Grapes
|
Almond Milk Cocoa Protein Shake
Put ingredients and handful of ice into blender. Great for after-dinner sugar and chocolate cravings!
|
Dinner
1426.0 Calories |
93.8g Carbs |
92.0g Fat |
89.4g Protein
2
serving
Peanut Tofu
1181.3 Calories |
65.6g Carbs |
77.6g Fat |
82.1g Protein
2
serving
Roasted Green Beans
244.7 Calories |
28.2g Carbs |
14.4g Fat |
7.4g Protein
|
Peanut Tofu
scaled to 2 serving
6 tbsp
Peanut butter
2 block
Tofu
3 cloves, minced
Garlic
1 tbsp
Ginger root
1 tbsp
Brown sugar
2 tsp
Soy sauce
1 cup 1/2" pieces
Green beans
10 mushroom
Mushrooms
Roasted Green Beans
scaled to 2 serving
4 cup 1/2" pieces
Green beans
1 tbsp
Olive oil
1/2 tsp
Salt
1/4 tsp
Pepper
|
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!
Roasted Green Beans
Preheat oven to 400°F.
Wash, dry well, and trim green beans.
Put green beans on a small baking pan or dish and drizzle with olive oil, salt, and pepper.
Use your hands to be sure all the beans are evenly coated and spread them out into 1 layer.
Roast for 20-25 minutes, turning after 15 minutes, until beans are fairly brown in spots and somewhat shriveled.
Serve hot or at room temperature.
|