Set Nutrition Targets
30 minutesCalculate daily calories and protein (0.7-1g per lb bodyweight) for plant-based diet.
Field context
This workflow is part of 3 niche fields
Free step-by-step vegan meal planning for vegans. Plan vegan meal with calculators and checklists covering set nutrition targets, plan weekly menu.
Calculate daily calories and protein (0.7-1g per lb bodyweight) for plant-based diet.
Build 5 dinners, lunches, and snacks with varied protein sources.
Buy bulk grains and legumes; prep roasted veg and cooked grains on Sunday.
Use spice blends, acid, and umami (miso, nutritional yeast) for satisfaction.
Protein per cooked cup serving.
| Food | Protein (g) | Notes |
|---|---|---|
| Lentils | 18 | Fast cooking |
| Tofu firm | 20 | Per cup |
| Chickpeas | 15 | Versatile |
| Quinoa | 8 | Complete amino |
Plant dishes need more acid, salt, and fat than meat — taste and adjust.
Frozen veg is picked ripe — less waste than wilting fresh produce.
Curry paste, tahini dressing, and salsa verde multiply meal options.