3320 Calorie
Vegan diet and meal plan
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Example 3320 calorie
vegan diet plan
Example 3320 Calorie Vegan Meal Plan
341.3g Carbs
164.5g Fat
151.5g Protein
Breakfast
1971.8 Calories |
258.5g Carbs |
65.3g Fat |
114.8g Protein
3
shake
Vegan Chocolate Peanut Protein Shake
1466.0 Calories |
147.4g Carbs |
59.7g Fat |
103.2g Protein
1
cup
(82 g)
Natural granola with raisins
318.2 Calories |
66.1g Carbs |
4.5g Fat |
6.9g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Vegan Chocolate Peanut Protein Shake
scaled to 3 shake
3 cup
Almond milk
12 tbsp
Organic Plain Rice Protein
6 tbsp
Peanut butter
3 tbsp
Cocoa
3 medium
Banana
Natural granola with raisins
82
g
Natural granola with raisins
Melons
1
melon, medium (about 5" dia)
Melons
|
Vegan Chocolate Peanut Protein Shake
Include one cup ice cubes for a better shake (or more milk/water). Add everything to a blender and blend well.
|
Lunch
413.2 Calories |
23.6g Carbs |
36.5g Fat |
5.3g Protein
1
serving
Cool Summer Cucumber and Tomato Toss
91.6 Calories |
6.4g Carbs |
7.0g Fat |
1.2g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Cool Summer Cucumber and Tomato Toss
scaled to 1 serving
1/4 large
Cucumber
1/2 large whole
Tomatoes
1/2 tbsp
Balsamic vinegar
1/2 tbsp
Olive oil
1/4 dash
Salt
1/4 dash
Pepper
Avocados
1
fruit
Avocados
|
Cool Summer Cucumber and Tomato Toss
Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
|
Dinner
867.4 Calories |
59.2g Carbs |
62.7g Fat |
31.4g Protein
2
serving
Vegan Mushroom-Cashew Pate
453.9 Calories |
40.6g Carbs |
28.1g Fat |
15.3g Protein
2
serving
Cauliflower and Tahini
413.5 Calories |
18.6g Carbs |
34.6g Fat |
16.1g Protein
|
Vegan Mushroom-Cashew Pate
scaled to 2 serving
1 1/4 cup whole
Mushrooms
1 oz
Cashew nuts
1/2 small
Onions
1 tbsp
Coconut oil
1/2 tbsp
Parsley
1/2 dash
Salt
1/2 dash
Pepper
2 slice
Whole-wheat bread
Cauliflower and Tahini
scaled to 2 serving
2 cup chopped,
Cauliflower
4 Tbsp
Sesame Tahini
|
Vegan Mushroom-Cashew Pate
Toast cashews in a dry pan over medium heat until golden brown. You could also do this in the oven: 10 minutes at 180 C / 360 F.
Finely mince onion and add to coconut oil over medium heat on stovetop. Fry until translucent. Set aside onions and add sliced mushrooms to frying pan. Fry until golden brown on both sides. (Don’t crowd them: you want them fried and browned, not steamed.)
Put cashews in food processor and mix until finely ground. Add other ingredients (onions, mushrooms, parsley, salt, pepper) and mix until smooth.
Serve on toast and enjoy!
Cauliflower and Tahini
Chop the cauliflower lovingly, to retain some of the florets.
Serve cauliflower pieces with tahini for dipping. Enjoy!
|