2490 Calorie
Vegetarian diet and meal plan
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Example 2490 calorie
vegetarian diet plan
Example 2490 Calorie Vegetarian Meal Plan
262.6g Carbs
114.5g Fat
112.8g Protein
Breakfast
789.8 Calories |
118.5g Carbs |
13.4g Fat |
57.6g Protein
2
Bowl
Breakfast Parfait
666.7 Calories |
87.8g Carbs |
13.0g Fat |
55.1g Protein
2
fruit (2-5/8" dia)
(262 g)
Oranges
123.1 Calories |
30.8g Carbs |
0.3g Fat |
2.5g Protein
|
Breakfast Parfait
scaled to 2 Bowl
16 oz
Nonfat greek yogurt
1 cup
Blueberries
1 cup, halves
Strawberries
1/2 cup
Granola with almonds
Oranges
2
fruit (2-5/8" dia)
Oranges
|
Breakfast Parfait
Mix in bowl.
|
Lunch
793.6 Calories |
66.5g Carbs |
51.6g Fat |
20.6g Protein
2
serving
Shiitake and Scallion Ramen
678.5 Calories |
66.1g Carbs |
42.0g Fat |
13.8g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Shiitake and Scallion Ramen
scaled to 2 serving
8 mushroom
Mushrooms
1 package
Ramen noodle soup
1/2 cup, chopped
Scallions
1 tbsp
Vegetable oil
1 tbsp
Butter
1/4 tsp
Crushed red pepper flakes
1 dash
Pepper
1 tsp
Soy sauce
1/4 tsp
Sesame seeds
Cheddar cheese
28
g
Cheddar cheese
|
Shiitake and Scallion Ramen
Soak the ramen noodles in a bowl of warm water for at least 5 minutes to soften them; drain.
Heat the oil in a skillet or wok over medium-high heat. Slice shiitakes and add to pan along with the flavoring packet from the ramen noodles and whites of green onions and stir-fry until the mushrooms begin to take on a golden brown color. Season with pepper; remove from the pan to a plate.
To the skillet or wok add the butter and the noodles; toss for 1 minute. Add the shiitake mushrooms and toss again for another minute, adding greens on scallions, pinch of red pepper flakes, additional black pepper, and a pinch of black sesame seeds (if using). Serve.
|
Dinner
871.7 Calories |
77.6g Carbs |
49.5g Fat |
34.6g Protein
2
sandwich
Roasted Broccoli and Grilled Cheese
697.1 Calories |
55.2g Carbs |
42.0g Fat |
27.6g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Roasted Broccoli and Grilled Cheese
scaled to 2 sandwich
1 1/2 cup flowerets
Broccoli
1 tbsp
Olive oil
1/4 tsp
Salt
1/8 tsp
Pepper
1/2 tbsp
Butter
4 slice
Wheat bread
1/2 cup, shredded
Cheddar cheese
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
|
Roasted Broccoli and Grilled Cheese
Preheat the oven to 400 degrees F.
On a sheet pan, mix the broccoli, oil, salt, and pepper. Roast for 8 to 10 minutes, or until the broccoli is evenly roasted but not burnt. Remove from the oven and allow to cool.
Heat a skillet over medium-low heat.
Spread butter evenly on one side of each slice of bread. Dividing the ingredients evenly, layer cheese on the unbuttered side of half of the bread slices, then add chopped broccoli in the middle and more cheese on top so that the broccoli lies between two layers of cheese. This keeps the small pieces of broccoli from falling out as the cheese melts. Top each with another slice of bread, butter side out.
"Grill" in the skillet, turning sandwiches over once, until the cheese melts and the bread is evenly toasted.
Carrots with Hummus
Dip carrots into hummus, eat.
|