Day 2 of the daily vegan meal plan is the second blog article part of series where I am sharing 1 days worth of vegan eating. This includes breakfast, lunch, dinner, and snacks.
The meal form part of an overall meal plan of 1700 calories daily. I also use protein powder daily. If you don't want to use protein powder, you can swap out the same amount of protein powder for rolled oats instead.
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Day 2 | 1700 Calories | 90g Protein | 229g Carbs | 53g Fat
*to make this 1650 calories per day, remove 1 tablespoon of flaxseed from your morning smoothie
Breakfast
Raspberry Banana Protein Smoothie
425 Calories | 51g Carbs | 34g Protein | 13g Fat
Ingredients
- 1 small banana (frozen)
- 1 cup of raspberries (frozen)
- 1.5 cups of almond milk
- 1 scoop of pure pea protein powder (30g)
- ½ cup of frozen spinach
- 1 tablespoon of flaxseeds
- 1 tablespoon of chia seeds
Instructions
Add all ingredients to a blender and blend smoothie
TIPS
- Zucchini works well in a smoothie if you don't have spinach. Keep slices of frozen zucchini in your fridge to add to your smoothies
- Swap out the pea protein powder for rolled oats if you don't take protein powder
Lunch
Edamame Rice Bowls
445 Calories | 52g Carbs | 22g Protein | 15g Fat
Ingredients
- 1 cup of shelled edamame
- ¾ a cup of cooked brown rice
- 2 teaspoon of chia seeds
- ½ a small carrot
- ¼ of a small purple cabbage
- ¼ cup of finely chopped spring onion
- ¼ of small broccoli, cut into florets
- ¼ cup of fresh coriander leaves
Salad Dressing
- 1 teaspoon of sesame oil
- 1 tablespoon of white vinegar
- 1 tablespoon of soy sauce
- 1 tablespoon of sugar free maple syrup (can use 1 teaspoon of sugar or natural sweetener of choice)
Instructions
- Defrost the edamame beans
- Cook brown rice in rice cooker or on stove
- Cut the broccoli florets and add to a bowl of boiling water. Leave in boil water for 10 minutes until draining and let cool
- Shred the carrot and purple cabbage
- Finely chop the spring onion and fresh coriander leaves
- Add all ingredients to a bowl and stir in the salad dressing
Snack #1
Carrot Sticks & Nut Butter
110 Calories | 6g Carbs | 3g Protein | 9g Fat
Ingredients
- ½ medium carrot
- 1 tablespoon of nut butter
Peel and chop ½ a medium carrot into carrot sticks. Enjoy with 1 tablespoon of your favourite nut butter (I like almond or peanut butter)
Snack #2
Banana Milkshake
195 Calories | 30g Carbs | 14g Protein | 3g Fat
Ingredients
- 1 medium banana
- 1 cup of almond milk
- ½ scoop (15g) of pea protein powder
Instructions
Add all ingredients to a blender and blend smoothie. This tastes best using a frozen banana, or add a handful of ice
Dinner
Vegan Meal Prep Nachos
485 Calories | 82g Carbs | 15g Protein | 12g Fat
Ingredients
- 35g of Nacho chips
- ½ cup of canned black beans (rinsed)
- 2 teaspoon of ground cumin
- ¼ cup of purple cabbage (shredded)
- ½ bell pepper / capsicum
- ½ cup of cherry tomatoes
- 1 tablespoon of vegan mayonnaise
- 2 tablespoon of salsa
- salt & pepper to taste
- Handful of fresh coriander leaves
Nacho Cheese Sauce
- 50g of boiled pumpkin
- 1.5 tablespoon of nutritional yeast
- ½ teaspoon of salt
- ¼ teaspoon of garlic powder
- ¼ teaspoon of onion powder
- ¼ teaspoon of chipotle chilli powder
- Dash of unsweetened plant milk
Instructions
- Pre heat oven to 180 degrees / 300F
- Grease a baking tray or line with baking paper
- Layer Nacho chips
- Season black beans with salt and cumin and layer onto the chips
- Layer salsa, mayo, shredded cabbage, sliced cherry tomatoes, and. diced capsicum
- In a blender, add boiled pumpkin, nutritional yeast, salt, garlic powder, onion powder, and chipotle chilli powder. Blend until smooth. Add a dash of unsweetened plant milk to help blend smooth
- Pour the Nacho Cheese Sauce over the Nachos
- Bake the Nachos for 7-10 mins
- Remove from oven and sprinkle with fresh coriander
- Enjoy!
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