2050 Calorie
Vegetarian diet and meal plan
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Example 2050 calorie
vegetarian diet plan
Example 2050 Calorie Vegetarian Meal Plan
201.1g Carbs
95.0g Fat
87.5g Protein
Breakfast
567.0 Calories |
78.3g Carbs |
24.6g Fat |
16.0g Protein
1
serving
Banana Tahini Toast
361.9 Calories |
34.2g Carbs |
21.9g Fat |
11.6g Protein
1/2
cup
(41 g)
Natural granola with raisins
159.1 Calories |
33.0g Carbs |
2.3g Fat |
3.5g Protein
1
cup, whole
(144 g)
Strawberries
46.1 Calories |
11.1g Carbs |
0.4g Fat |
1.0g Protein
|
Banana Tahini Toast
scaled to 1 serving
2 tbsp
Cream cheese
2 tbsp
Sesame butter
1 slice
Whole-wheat bread
1/2 medium
Banana
Natural granola with raisins
41
g
Natural granola with raisins
Strawberries
144
g
Strawberries
|
Banana Tahini Toast
Place cream cheese and tahini in medium bowl; stir until well combined. Toast bread and spread tahini mixture on top of toast. Top with banana slices and enjoy!
|
Lunch
677.0 Calories |
107.6g Carbs |
21.7g Fat |
21.8g Protein
1
serving
Lemon Pasta
416.4 Calories |
87.8g Carbs |
2.4g Fat |
17.9g Protein
1
serving
Mustard Popcorn
260.6 Calories |
19.8g Carbs |
19.3g Fat |
3.9g Protein
|
Lemon Pasta
scaled to 1 serving
1/2 tbsp
Lemon juice
3/4 tsp
Pepper
1/4 small
Red bell pepper
1/2 tbsp
Parmesan cheese
4 oz
Whole wheat pasta
Mustard Popcorn
scaled to 1 serving
1 tbsp
Dijon mustard
3 cup
Popcorn
1 1/2 tbsp
Butter
|
Lemon Pasta
Cook pasta according to package directions.
Slice red pepper.
Put pasta, sliced pepper, ground pepper, and lemon juice in a bowl.
Sprinkle with parmesan cheese.
Mustard Popcorn
Air-pop popcorn. Carefully melt butter in microwave for a few seconds, then whisk into mustard. Pour over popcorn and toss well. Enjoy!
|
Dinner
706.8 Calories |
15.2g Carbs |
48.8g Fat |
49.8g Protein
1
serving
Seared Scallions with Poached Eggs
267.2 Calories |
4.2g Carbs |
25.1g Fat |
7.2g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Seared Scallions with Poached Eggs
scaled to 1 serving
1 1/2 tbsp
Olive oil
1 large
Egg
1/2 dash
Pepper
1/2 cup, chopped
Scallions
1/2 tsp
Lemon juice
1/2 dash
Salt
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Seared Scallions with Poached Eggs
Mince 1 whole scallion, transfer to a bowl, and whisk in 2 tablespoons oil and lemon juice. Season to taste with salt and pepper and set scallion sauce aside. Put the remaining scallions on a plate. Drizzle with remaining oil and toss to coat. Season to taste with salt and pepper. Heat a large cast-iron grill pan or skillet over medium-high heat. Cook scallions, turning occasionally, until tender and slightly charred, about 5 minutes. Divide scallions between plates.
Pour 1/2 cup water into each of two 8-ounce microwave-safe coffee cups. Crack 1 egg into each cup, making sure it's completely submerged. To lower risk of the yolk exploding, you may want to gently prick it with a wooden toothpick or tip of a knife.
Cover each mug with a saucer. Microwave 1 egg on high until white is set but yolk is runny, about 1 minute (cooking time will vary depending on microwave). Uncover; using a slotted spoon, transfer egg to top of 1 serving of scallions. Dress with half of the scallion sauce. Repeat with remaining egg and sauce; serve.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|