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    Week 3 Vegan Meal Plan

    Uploaded by

    Isidora Florencia
    This document provides a one week high protein vegan meal plan. It includes breakfast, lunch, dinner and snack recipes and their nutrition breakdowns for each of the seven days. The meals aim to be delicious, vegan, and high in protein. A variety of plant-based recipes from different food bloggers and websites are included to show that finding healthy vegan meals does not require much effort and can provide enough energy and nutrients for the day.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Week 3 Vegan Meal Plan

    Uploaded by

    Isidora Florencia
    405 views15 pages
    This document provides a one week high protein vegan meal plan. It includes breakfast, lunch, dinner and snack recipes and their nutrition breakdowns for each of the seven days. The meals aim to be delicious, vegan, and high in protein. A variety of plant-based recipes from different food bloggers and websites are included to show that finding healthy vegan meals does not require much effort and can provide enough energy and nutrients for the day.

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    Vegan Meal Plan

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    This document provides a one week high protein vegan meal plan. It includes breakfast, lunch, dinner and snack recipes and their nutrition breakdowns for each of the seven days. The meals aim to be delicious, vegan, and high in protein. A variety of plant-based recipes from different food bloggers and websites are included to show that finding healthy vegan meals does not require much effort and can provide enough energy and nutrients for the day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    405 views15 pages

    Week 3 Vegan Meal Plan

    Uploaded by

    Isidora Florencia
    This document provides a one week high protein vegan meal plan. It includes breakfast, lunch, dinner and snack recipes and their nutrition breakdowns for each of the seven days. The meals aim to be delicious, vegan, and high in protein. A variety of plant-based recipes from different food bloggers and websites are included to show that finding healthy vegan meals does not require much effort and can provide enough energy and nutrients for the day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 15

    ONE WEEK HIGH PROTEIN VEGAN MEAL PLAN (Week 3)

    If you’ve had trouble finding healthy vegan recipes in the past, you’ve come to the right place.
    I’m definitely no vegan, but I can appreciate the value of incorporating more plant-based foods
    into our diet. But I hear from a lot of my vegan friends and followers that they have a hard time
    finding delicious vegan recipes that are also high in protein. So, we’ve gathered a collection of
    recipes from Abbey’s Kitchen as well as other great food bloggers and have organized your life
    for the next week. We want to show you guys that there is no need to go out your way to find
    great healthy vegan recipes, and that there are a variety of nutrient dense recipes that can give
    you the energy you need to get through the day.

    Day 1
    Breakfast

    Mexican Avocado Toast


    Author: Veganosity
    https://www.veganosity.com/simple-healthy-vegan-breakfast-toast-
    isnt-boring/

    Nutrition Breakdown
    Calories: 353
    CHO: 36g
    Fat: 12g
    Protein: 11g

    AM Snack

    Banana Cream Pie Chia Pudding


    Author: Author: Choosing Chia
    https://choosingchia.com/banana-cream-pie-chia-
    pudding/?epik=0FN0GE_IWX0dy#tasty-recipes-4760

    Nutrition Breakdown
    Calories: 266
    CHO: 30g
    Fat: 7g
    Protein: 9g
    Lunch

    Vegan Keto Pasto Alfredo


    Author: Abbey’s Kitchen
    https://www.abbeyskitchen.com/vegan-keto-pasta-alfredo/

    Nutrition Breakdown
    Calories: 581
    CHO: 81g
    Fat: 21g
    Protein: 16g

    PM Snack

    Avocado Edamame Potstickers


    Author: Yup It’s Vegan
    https://yupitsvegan.com/avocado-edamame-potstickers/

    Nutrition Breakdown (2 pieces)

    Calories: 123
    CHO: 18g
    Fat: 3g
    Protein: 7g

    Dinner

    Crispy Oven Fried Falafel


    Author: Veganosity
    https://www.veganosity.com/crispy-oven-fried-falafel/

    Nutrition Breakdown (3 pieces)

    Calories: 339
    CHO: 55g
    Fat: 5g
    Protein: 16g
    Total Nutrition Breakdown
    Calories: 1662
    CHO: 220g
    Fat: 48g
    Protein: 59g
    Day 2

    Breakfast

    Slow Cooker Vegan Breakfast Quinoa with Blueberries and Bananas


    Author: Abbey’s Kitchen
    https://www.abbeyskitchen.com/slow-cooker-vegan-breakfast-quinoa/

    Nutrition Breakdown
    Calories: 260
    CHO: 89g
    Fat: 11g
    Protein: 12g

    AM Snack

    Gluten Free and Vegan PB & J Banana Mini Blender Muffins


    Author: Abbey’s Kitchen
    https://www.abbeyskitchen.com/pb-j-banana-mini-blender-muffins/

    Nutrition Breakdown (3 muffins)

    Calories: 355
    CHO: 63g
    Fat: 7g
    Protein: 14g

    Lunch

    High-Protein Vegan Burgers


    Author: Full of Plants
    https://fullofplants.com/high-protein-vegan-burgers/

    Nutrition Breakdown:
    Calories: 394
    CHO: 28g
    Fat: 14g
    Protein: 39g
    PM Snack

    Peanut Butter & Jelly Acai Bowls


    Author: Minimalist Baker
    https://minimalistbaker.com/pbj-acai-bowls/

    Nutrition Breakdown:
    Calories: 229
    CHO: 45g
    Fat: 5g
    Protein: 10g

    Dinner

    Roasted Brussel Sprouts & Tempeh Scramble Tacos


    Author: Full of Plants
    https://fullofplants.com/roasted-brussels-sprouts-tempeh-scramble-tacos/

    Nutrition Breakdown (1 taco)


    Calories: 512
    CHO: 62g
    Fat: 23g
    Protein: 24g

    Total Nutrition Breakdown


    Calories: 1759
    CHO: 287g
    Fat: 60g
    Protein: 99g
    Day 3

    Breakfast

    Vegan Eggs Benedict


    Author: Simple Vegan Blog
    https://simpleveganblog.com/vegan-eggs-benedict/

    Nutrition Breakdown
    Calories: 285
    CHO: 24g
    Fat: 14g
    Protein: 18g

    AM Snack
    Vegan Coconut Rice Pudding
    Author: Choosing Chia
    https://choosingchia.com/vegan-coconut-rice-pudding/

    Nutrition Breakdown
    Calories: 191
    CHO: 30g
    Fat: 4g
    Protein: 5g

    Lunch

    Smoky Lentil Bolognese with Zucchini


    Author: Stingy Vegan
    https://thestingyvegan.com/smoky-lentil-bolognese-zucchini-pasta/

    Nutrition Breakdown
    Calories: 432
    CHO: 68g
    Fat: 3g
    Protein: 27g
    PM Snack

    Baked Vegetable Spring Rolls


    Author: Connoisseurus Veg
    https://www.connoisseurusveg.com/baked-vegetable-spring-rolls/

    Nutrition Breakdown (5 spring rolls)

    Calories: 388
    CHO: 54g
    Fat: 8g
    Protein: 9g

    Dinner

    Chickpea Vegan Meatloaf


    Author: Connoisseurs Veg
    https://www.connoisseurusveg.com/almost-classic-chickpea-vegan-
    meatloaf/#

    Nutrition Breakdown
    Calories: 354
    CHO: 47g
    Fat: 6g
    Protein: 8g

    Total Nutrition Breakdown


    Calories: 1,677
    CHO: 231g
    Fat: 33g
    Protein: 59g
    Day 4

    Breakfast

    Vegan Breakfast Sandwich


    Author: Stingy Vegan
    https://thestingyvegan.com/vegan-breakfast-sandwich/

    Nutrition Breakdown
    Calories: 353
    CHO: 36g
    Fat: 12g
    Protein: 11g

    AM Snack

    Pumpkin Spice Energy Bites


    Author: Author: Well-Plated
    https://www.wellplated.com/pumpkin-energy-balls/

    Nutrition Breakdown (2 energy bites)

    Calories: 150
    CHO: 26g
    Fat: 4g
    Protein: 4g

    Lunch

    Vegan Caesar Salad Wrap


    Author: Stingy Vegan
    https://thestingyvegan.com/vegan-caesar-salad-wraps/

    Nutrition Breakdown
    Calories: 496
    CHO: 52g
    Fat: 22g
    Protein: 24g
    PM Snack

    Lentil Dip
    Author: Simple Vegan Blog
    https://simpleveganblog.com/5-minute-lentil-dip/

    Nutrition Breakdown
    Calories: 244
    CHO: 40g
    Fat: 5g
    Protein: 16g

    Dinner

    Slow Cooker Turkey Quinoa Chili


    Author: Well-Plated
    https://www.wellplated.com/slow-cooker-turkey-quinoa-chili/

    Nutrition Breakdown
    Calories: 450
    CHO: 43g
    Fat: 10g
    Protein: 20g

    Total Nutrition Breakdown


    Calories: 1,693
    CHO: 197g
    Fat: 53g
    Protein: 75g
    Day 5

    Breakfast

    Vegan Breakfast Tacos


    Author: Stingy Vegan
    https://thestingyvegan.com/vegan-breakfast-tacos/

    Nutrition Breakdown (2 tacos)

    Calories: 443
    CHO: 67g
    Fat: 8g
    Protein: 23g

    AM Snack

    Spicy, Crunchy Roasted Chickpea


    Author: Author: Veganosity
    https://www.veganosity.com/spicy-crunchy-roasted-chickpea-snacks/

    Nutrition Breakdown (1/3 cup)

    Calories: 82
    CHO: 10g
    Fat: 2g
    Protein: 4g

    Lunch

    Slow Cooker Chickpea Pumpkin Curry


    Author: Choosing Chia
    https://choosingchia.com/slow-cooker-chickpea-pumpkin-curry/

    Nutrition Breakdown
    Calories: 489
    CHO: 62g
    Fat: 15g
    Protein: 18g
    PM Snack

    Puffed Quinoa, Date and Peanut Butter Bars


    Author: Choosing Chia
    https://choosingchia.com/puffed-quinoa-date-peanut-butter-bars/

    Nutrition Breakdown (one bar)

    Calories: 238
    CHO: 18g
    Fat: 9g
    Protein: 9g

    Dinner

    Vegan Eggplant Lasagna


    Author: Simple Vegan Blog
    https://simpleveganblog.com/vegan-eggplant-lasagna/

    Nutrition Breakdown
    Calories: 290
    CHO: 33g
    Fat: 12g
    Protein: 15g

    Total Nutrition Breakdown


    Calories: 1,542
    CHO: 190g
    Fat: 46g
    Protein: 69g
    Day 6
    Breakfast

    1 Bowl Vegan Banana Oat Pancakes


    Author: Minimalist Baker
    https://minimalistbaker.com/1-bowl-vegan-banana-oat-pancakes/

    Nutrition Breakdown (3 pancakes)

    Calories: 285
    CHO: 42g
    Fat: 11g
    Protein: 9g

    AM Snack

    Smoky Tempeh with Fresh Peach and Cherry Tomato Salsa


    Author: Yup It’s Vegan
    https://yupitsvegan.com/smoky-tempeh-with-fresh-peach-and-cherry-
    tomato-salsa/

    Nutrition Breakdown:
    Calories: 294
    CHO: 29g
    Fat: 16g
    Protein: 15g

    Lunch

    Mango Curry Hummus & Tandoori Roasted Red Pepper Panini


    Author: Yup It’s Vegan
    https://yupitsvegan.com/mango-curry-hummus-tandoori-roasted-red-
    pepper-panini/

    Nutrition Breakdown
    Calories: 233
    CHO: 41g
    Fat: 3g
    Protein: 12g
    PM Snack

    Samosa Wraps
    Author: Yup It’s Vegan
    https://yupitsvegan.com/samosa-wraps/

    Nutrition Breakdown:
    Calories: 263
    CHO: 48g
    Fat: 6g
    Protein: 11g

    Dinner

    Smoked & Grilled Tempeh


    Author: Full of Plants
    https://fullofplants.com/smoked-grilled-tempeh-bacon/

    Nutrition Breakdown:
    Calories: 444
    CHO: 22g
    Fat: 24g
    Protein: 42g

    Daily Nutrition Breakdown


    Daily Calories: 1519
    Daily CHO: 182g
    Daily Fat: 60g
    Daily Protein: 89g
    Day 7

    Breakfast

    Pumpkin Baked Oatmeal


    Author: Minimalist Baker
    https://minimalistbaker.com/pumpkin-baked-oatmeal/

    Nutrition Breakdown (1/6 of pan)

    Calories: 382
    CHO: 55g
    Fat: 14g
    Protein: 12g

    AM Snack

    Crispy Garlic Edamame


    Author: Spinach 4 Breakfast
    https://www.spinach4breakfast.com/crispy-garlic-edamame/

    Nutrition Breakdown (1 cup)

    Calories: 194
    CHO: 18g
    Fat: 7g
    Protein: 21g

    Lunch

    Thai Coconut Cauliflower Soup


    Author: Sweet Lizzy
    https://sweetlizzy.ca/thai-coconut-milk-cauliflower-soup-vegan-paleo-
    whole30/

    Nutrition Breakdown
    Calories: 320
    CHO: 25g
    Fat: 18g
    Protein: 10g
    PM Snack

    Thai Peanut Collard Wraps


    Author: Yup It’s Vegan
    https://yupitsvegan.com/thai-peanut-collard-wraps/

    Nutrition Breakdown
    Calories: 358
    CHO: 37g
    Fat: 20g
    Protein: 17g

    Dinner

    Vegan Sriracha Grilled Tofu and Pineapple Skewers


    Author: Abbey’s Kitchen
    https://www.abbeyskitchen.com/vegan-sriracha-grilled-tofu/

    Nutrition Breakdown
    Calories: 352
    CHO: 52g
    Fat: 12g
    Protein: 14g

    Daily Nutrition Breakdown


    Daily Calories: 1606
    Daily CHO: 187g
    Daily Fat: 71g
    Daily Protein: 74g

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