2870 Calorie
Vegetarian diet and meal plan
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Example 2870 calorie
vegetarian diet plan
Example 2870 Calorie Vegetarian Meal Plan
304.8g Carbs
107.0g Fat
172.1g Protein
Breakfast
910.0 Calories |
87.4g Carbs |
19.0g Fat |
103.1g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
1
serving
Cinnamon Apple Bites
80.5 Calories |
21.6g Carbs |
0.2g Fat |
0.5g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
1/2 cup
Oatmeal
60 grams
Whey protein powder
1/2 medium
Banana
1 tbsp
Flaxseed oil
1 1/2 cup
Water
Nonfat greek yogurt
480
g
Nonfat greek yogurt
Cinnamon Apple Bites
scaled to 1 serving
1 medium
Apples
1/2 tsp
Cinnamon
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
Cinnamon Apple Bites
Cut up apple (with or without skin - your choice) into bite sized chunks.
Put the chopped apple into a container with a lid (ex. an empty margarine container).
Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
Eat and enjoy immediately.
|
Lunch
922.2 Calories |
105.9g Carbs |
36.9g Fat |
41.7g Protein
2
serving
Open Face Mozzarella Sandwich
807.1 Calories |
105.5g Carbs |
27.3g Fat |
34.9g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Open Face Mozzarella Sandwich
scaled to 2 serving
1 tbsp
Olive oil
2 slice, medium
Tomatoes
2 oz
Mozzarella cheese
2 leaf, whole
Basil
1 tbsp
Balsamic vinegar
2 slice, large
Sourdough bread
Cheddar cheese
28
g
Cheddar cheese
|
Open Face Mozzarella Sandwich
Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
Lay the slices of Italian bread out on the prepared baking sheet; top each piece of bread with a tomato slice, a basil leaf, and a slice of mozzarella cheese.
Bake in the preheated oven until the cheese has melted, about 7 minutes. Drizzle each sandwich with olive oil and balsamic vinegar.
|
Dinner
994.3 Calories |
111.5g Carbs |
51.1g Fat |
27.4g Protein
1
serving
Lovely Linguine
397.8 Calories |
46.5g Carbs |
21.7g Fat |
9.3g Protein
1
cup
(122 g)
Granola
596.6 Calories |
65.0g Carbs |
29.4g Fat |
18.1g Protein
|
Lovely Linguine
scaled to 1 serving
3/4 tsp
Olive oil
3/4 tsp
Thyme
3/8 cloves, minced
Garlic
2 oz
Whole wheat pasta
5/8 cup, halves
Red peppers
1 1/2 tbsp
Butter
Granola
122
g
Granola
|
Lovely Linguine
Bring a large pot of lightly salted water to a boil. Add linguine and olive oil, cook for 8 to 10 minutes, until al dente, and drain.
Melt 2 tablespoons butter in a saucepan over medium heat. Stir in garlic, and cook until golden brown. Mix in remaining butter, thyme, and roasted red peppers. Continue to cook and stir until heated through. Serve over the cooked pasta.
|