1140 Calorie
Vegetarian diet and meal plan
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Example 1140 calorie
vegetarian diet plan
Example 1140 Calorie Vegetarian Meal Plan
135.9g Carbs
43.8g Fat
63.7g Protein
Breakfast
393.0 Calories |
22.0g Carbs |
18.7g Fat |
32.9g Protein
1
Serving
Southwestern Eggs
255.8 Calories |
3.2g Carbs |
18.3g Fat |
18.9g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Southwestern Eggs
scaled to 1 Serving
1 spray
Pam cooking spray
2 large
Egg
1 tbsp
Salsa
1 oz
Mexican cheese
Nonfat yogurt
245
g
Nonfat yogurt
|
Southwestern Eggs
Use some vegetable spray to oil the pan. Allow it to warm up on medium heat. Put the eggs in the pan and scramble. Lower the heat. Add salsa and crumble cheese. Stir until firm and then eat.
|
Lunch
434.2 Calories |
81.0g Carbs |
5.0g Fat |
17.6g Protein
1
serving
Black Beans and Rice
310.4 Calories |
56.2g Carbs |
3.6g Fat |
13.4g Protein
1
serving
Salt & Vinegar Popcorn
123.8 Calories |
24.9g Carbs |
1.4g Fat |
4.2g Protein
|
Black Beans and Rice
scaled to 1 serving
0.6 tsp
Olive oil
0.2 large
Onions
1/8 cloves, minced
Garlic
2.4 tbsp
White rice
0.3 cup
Vegetable Broth
0.2 tsp, ground
Cumin
0.7 cup
Canned black beans
1/16 tsp
Cayenne pepper
Salt & Vinegar Popcorn
scaled to 1 serving
4 cup
Popcorn
4 tablespoon
Malt Vinegar
1 tsp
Salt
|
Black Beans and Rice
Use canned, drained black beans or cook beforehand. Chop onions and garlic.
In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.
Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.
Salt & Vinegar Popcorn
Put 1/4 cups of unpopped kernels in airpopper. Pop them up using your airpopper.
Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
|
Dinner
344.6 Calories |
32.8g Carbs |
20.1g Fat |
13.2g Protein
1
serving
Vegan Mushroom-Cashew Pate
226.9 Calories |
20.3g Carbs |
14.1g Fat |
7.6g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Vegan Mushroom-Cashew Pate
scaled to 1 serving
5/8 cup whole
Mushrooms
1/2 oz
Cashew nuts
1/4 small
Onions
1/2 tbsp
Coconut oil
3/4 tsp
Parsley
1/4 dash
Salt
1/4 dash
Pepper
1 slice
Whole-wheat bread
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Vegan Mushroom-Cashew Pate
Toast cashews in a dry pan over medium heat until golden brown. You could also do this in the oven: 10 minutes at 180 C / 360 F.
Finely mince onion and add to coconut oil over medium heat on stovetop. Fry until translucent. Set aside onions and add sliced mushrooms to frying pan. Fry until golden brown on both sides. (Don’t crowd them: you want them fried and browned, not steamed.)
Put cashews in food processor and mix until finely ground. Add other ingredients (onions, mushrooms, parsley, salt, pepper) and mix until smooth.
Serve on toast and enjoy!
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|