690 Calorie
Vegan diet and meal plan
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Example 690 calorie
vegan diet plan
Example 690 Calorie Vegan Meal Plan
78.2g Carbs
33.6g Fat
30.0g Protein
Breakfast
327.4 Calories |
40.9g Carbs |
12.4g Fat |
17.4g Protein
1
serving
Vegan High-Protein Smoothie
327.4 Calories |
40.9g Carbs |
12.4g Fat |
17.4g Protein
|
Vegan High-Protein Smoothie
scaled to 1 serving
1/2 cup
Tofu
1 cup
Silk vanilla
1 medium
Banana
1/2 tbsp
Peanut butter
2 cube
Ice cubes
|
Vegan High-Protein Smoothie
Place ingredients in a blender with 2-3 ice cubes and mix until smooth, about one minute. (Can eliminate ice cubes if using a frozen banana.) Serve immediately.
|
Lunch
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
1
sandwich
Hummus on Rye
203.5 Calories |
29.0g Carbs |
7.3g Fat |
9.6g Protein
|
Hummus on Rye
scaled to 1 sandwich
1/4 cup
Hummus
2 slice
Rye bread
1 slice
Pickles
1 slice, medium
Tomatoes
1 leaf outer
Lettuce
|
Hummus on Rye
This is a pretty simple, nutritious, and satisfying sandwich. If you are a big eater you can add some additional hummus.
|
Dinner
156.4 Calories |
8.2g Carbs |
13.9g Fat |
3.0g Protein
1
cup
Bachelor Brussel Sprouts
156.4 Calories |
8.2g Carbs |
13.9g Fat |
3.0g Protein
|
Bachelor Brussel Sprouts
scaled to 1 cup
1 cup
Brussels sprouts
1/4 tsp
Salt
1/4 tsp
Pepper
1 tbsp
Coconut oil
|
Bachelor Brussel Sprouts
Wash sprouts, cut off and discard stems, then split in half length wise
Heat coconut oil in frying pan on medium
Add brussels sprout halves then season them while stirring to coat evenly
Cook until slightly charred on edges, allow to cool then serve (dressing optional)
|