Vegan diet 1700 kcal

Vegan example diet 1700 kcal

Day 1:

• Breakfast: Fruit smoothie with oats.
• Lunch: Lentil salad with vegetables.
• Dinner: Grilled tofu with steamed vegetables.

Day 2:

• Breakfast: Whole wheat toast with avocado and tomato.
• Lunch: Chickpea stew with spinach.
• Dinner: Brown rice with sautéed vegetables.

Day 3:

• Breakfast: Vegetable milk shake with fruits and nuts.
• Lunch: Vegetable soup with lentils.
• Dinner: Eggplants stuffed with quinoa and vegetables.

Day 4:

• Breakfast: Scrambled tofu with spinach and mushrooms.
• Lunch: Quinoa salad with avocado and tomato.
• Dinner: Chickpea curry with brown rice.

Day 5:

• Breakfast: Whole wheat toast with almond butter.
• Lunch: Vegetable stew with tempeh (I explain what it is below).
• Dinner: Whole wheat pasta with tomato sauce and broccoli.

Day 6:

• Breakfast: Banana smoothie with spinach and vegan protein powder.
• Lunch: Chickpea salad with cherry tomatoes and cucumber.
• Dinner: Black bean tacos with guacamole and pico de gallo.

Day 7:

• Breakfast: Cooked oatmeal with fresh fruits and chia seeds.
• Lunch: Lentil bolognese with whole wheat pasta.
• Dinner: Baked tofu with roasted vegetables.

Remember that it is important to drink enough water and exercise regularly to maintain a healthy lifestyle.

Tempeh: Tempteh is a traditional Indonesian food produced from the fermentation of cooked soybeans with a fungus called Rhizopus oligosporus. It is a food rich in protein, fiber, vitamins and minerals, and is an excellent source of vegetable protein. Tempeh is used as a meat substitute in many vegetarian and vegan recipes, and can be eaten raw or cooked. It is also considered a probiotic food due to its content of bacteria beneficial for intestinal health.