1210 Calorie
Vegan diet and meal plan
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Example 1210 calorie
vegan diet plan
Example 1210 Calorie Vegan Meal Plan
130.1g Carbs
53.9g Fat
61.4g Protein
Breakfast
494.2 Calories |
86.1g Carbs |
4.1g Fat |
32.2g Protein
1
smoothie
Berry and Spinach Smoothie
306.6 Calories |
41.1g Carbs |
3.0g Fat |
27.6g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Berry and Spinach Smoothie
scaled to 1 smoothie
1 cup
Almond milk
4 tbsp
Organic Plain Rice Protein
1/2 serving
Dark Sweet Frozen Cherries
1/2 cup, unthawed
Strawberries
1/2 cup, frozen
Blueberries, wild
1 1/2 cup
Spinach
Melons
1
melon, medium (about 5" dia)
Melons
|
Berry and Spinach Smoothie
Add ingredients in blender and blend. If you prefer a sweeter smoothie add a small amount of sugar to taste (1 tsp at a time). You can also add 2 tbsp of soy creamer for a richer smoothie.
|
Lunch
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
1
fruit
(201 g)
Avocados
321.6 Calories |
17.1g Carbs |
29.5g Fat |
4.0g Protein
|
Avocados
1
fruit
Avocados
|
|
Dinner
357.9 Calories |
26.8g Carbs |
20.4g Fat |
25.2g Protein
1
serving
Broiled sesame tofu
235.5 Calories |
12.7g Carbs |
13.2g Fat |
21.5g Protein
1
serving
Roasted Green Beans
122.3 Calories |
14.1g Carbs |
7.2g Fat |
3.7g 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
Roasted Green Beans
scaled to 1 serving
2 cup 1/2" pieces
Green beans
1/2 tbsp
Olive oil
1/4 tsp
Salt
1/8 tsp
Pepper
|
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.
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.
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