530 Calorie
Vegetarian diet and meal plan
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Example 530 calorie
vegetarian diet plan
Example 530 Calorie Vegetarian Meal Plan
65.1g Carbs
13.1g Fat
46.8g Protein
Breakfast
189.8 Calories |
26.5g Carbs |
5.5g Fat |
10.7g Protein
1
serving
Fluffy Canadian Pancakes
189.8 Calories |
26.5g Carbs |
5.5g Fat |
10.7g Protein
|
Fluffy Canadian Pancakes
scaled to 1 serving
1/4 cup
Wheat flour
3/4 tsp
Baking powder
1/4 cup
Reduced fat milk
3/4 large
Egg
|
Fluffy Canadian Pancakes
Separate and yolks and whites from each other. Set aside.
In a medium bowl, combine flour and baking powder. Stir in milk and egg yolks until smooth.
In a large glass or metal mixing bowl, beat egg whites until stiff peaks form. Fold 1/3 of the whites into the batter, then quickly fold in remaining whites until no streaks remain.
Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Cook until pancakes are golden brown on both sides; serve hot.
|
Lunch
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
1
serving
Cottage Cheese & Cantaloupe
189.9 Calories |
12.7g Carbs |
2.4g Fat |
28.7g Protein
|
Cottage Cheese & Cantaloupe
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup, cubes
Melons
|
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|
Dinner
172.9 Calories |
25.9g Carbs |
5.1g Fat |
7.5g Protein
1
serving
Mexican chickpea salad
136.0 Calories |
18.7g Carbs |
4.8g Fat |
6.3g Protein
1
medium (approx 2-3/4" long, 2-1/2 dia.)
(119 g)
Red bell pepper
36.9 Calories |
7.2g Carbs |
0.4g Fat |
1.2g Protein
|
Mexican chickpea salad
scaled to 1 serving
1/4 large whole
Tomatoes
1/16 cup, sliced
Onions
1/2 tsp
Olive oil
3/4 tsp
Lemon juice
1/4 tsp, ground
Cumin
1/16 tsp
Chili powder
1/16 tsp
Salt
4 oz
Chickpeas
1/16 cup
Fresh cilantro
Red bell pepper
1
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
|
Mexican chickpea salad
In a bowl, whisk the oil, lemon juice, cumin, chili powder, and salt.
Rise and drain the chickpeas, and add to the bowl.
Add tomatoes, onions, avocado (if using), cilantro, and toss until combined.
Serve right away or refrigerate for up to 2 days.
|