1100 Calorie
Vegan diet and meal plan
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Example 1100 calorie
vegan diet plan
Example 1100 Calorie Vegan Meal Plan
118.7g Carbs
44.4g Fat
52.6g Protein
Breakfast
346.8 Calories |
50.1g Carbs |
13.5g Fat |
10.3g Protein
1
serving
Banana Oat Baked French Toast
346.8 Calories |
50.1g Carbs |
13.5g Fat |
10.3g Protein
|
Banana Oat Baked French Toast
scaled to 1 serving
1/4 cup, mashed
Banana
1/4 cup
Almond milk
1 tbsp
Almond butter
1 tsp
Maple syrups
1/2 tsp
Cinnamon
1/2 tsp
Vanilla extract
1/2 tsp
Coconut oil
1 slice
Whole-wheat bread
1/4 cup
Oatmeal
|
Banana Oat Baked French Toast
Preheat oven to 375F (190C) and lightly grease an individually-sized oven-safe dish. Set aside.
Mash banana and combine with almond milk, nut butter, maple syrup, cinnamon, and vanilla extract in a large shallow bowl, mixing until fully combined. Cube bread and pout into the mixture and use a fork to lightly press down so that they absorb most of the liquid. Add oats and gently stir until everything is evenly incorporated. If the mix seems too dry, add a splash of extra milk.
Transfer mixture to your prepared dish and bake for 20 minutes, until the bake has set and the top has turned golden brown. Carefully remove from oven and enjoy!
|
Lunch
358.8 Calories |
40.2g Carbs |
9.2g Fat |
31.6g Protein
1
shake
Almond Milk Cocoa Protein Shake
241.1 Calories |
27.6g Carbs |
3.1g Fat |
26.0g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g 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
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Almond Milk Cocoa Protein Shake
Put ingredients and handful of ice into blender. Great for after-dinner sugar and chocolate cravings!
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
352.9 Calories |
28.3g Carbs |
21.8g Fat |
10.8g Protein
1
serving
Savory chickpea salad
293.0 Calories |
22.8g Carbs |
18.0g Fat |
7.6g Protein
1
serving
Fried Broccoli
59.9 Calories |
5.5g Carbs |
3.7g Fat |
3.2g Protein
|
Savory chickpea salad
scaled to 1 serving
5 1/3 oz
Chickpeas
1 2/3 tbsp
Vegan Mayo
1 tsp
Pickle relish
1/3 dash
Pepper
1/3 dash
Salt
1/3 stalks, large
Celery
Fried Broccoli
scaled to 1 serving
1/4 package
Broccoli
3/4 tsp
Olive oil
1/8 tsp
Crushed red pepper flakes
1/4 tsp
Salt
|
Savory chickpea salad
Chop the celery.
Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork).
Add all of the remaining ingredients and blend.
Can be served as a salad with lettuce and/or crackers or as a sandwich.
Fried Broccoli
Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
|