1020 Calorie
Vegetarian diet and meal plan
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Example 1020 calorie
vegetarian diet plan
Example 1020 Calorie Vegetarian Meal Plan
114.3g Carbs
36.9g Fat
60.6g Protein
Breakfast
325.6 Calories |
47.9g Carbs |
9.9g Fat |
17.0g Protein
1
serving
Greek Yogurt and Fruit Salad
264.0 Calories |
32.5g Carbs |
9.8g Fat |
15.8g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Greek Yogurt and Fruit Salad
scaled to 1 serving
1 tbsp
Honey
2 tbsp
Walnuts
1/2 cup
Fruit salad
4 oz
Nonfat greek yogurt
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Greek Yogurt and Fruit Salad
In a parfait or sundae glass, layer some fruit salad, top with yoghurt, and layer more fruit on top. Drizzle with 1 tblsp honey per serving (or to taste), sprinkle with 2 tblsps of walnut pieces per serving and a sprinkle of cinnamon. Enjoy!
|
Lunch
294.9 Calories |
53.3g Carbs |
4.2g Fat |
15.2g Protein
1
serving
Lemon, Kale & Bean Stew
294.9 Calories |
53.3g Carbs |
4.2g Fat |
15.2g Protein
|
Lemon, Kale & Bean Stew
scaled to 1 serving
1/4 medium
Onions
1 1/4 clove
Garlic
3/8 tsp
Rosemary
1/2 tbsp
Cornstarch
3/4 tsp
Olive oil
1 cup
Lima beans
1 cup
Organic Vegetable Stock
1/2 cup, chopped
Kale
1/4 fruit without seeds
Lemons
1/4 dash
Salt
1/4 dash
Pepper
|
Lemon, Kale & Bean Stew
Dice onion and saute until translucent in a large pan with oil. Add the garlic and cook for one or two minutes longer.
Add the rosemary and cornstarch and stir well until the onions are coated.
Add the broth very slowly, stirring as you go to avoid lumps (a few little ones won't hurt).
Add the beans and stir over a medium heat until the broth starts to thicken (5 - 10 minutes).
Add the kale. Cut the lemon in half and squeeze as much juice as you can into the pan, being careful not too get any seeds in the pot. Remove any seeds inside of the lemon halves and discard, then throw in the lemon halves into the pot, too. Cook until it is heated through and the kale has softened (about 10 minutes).
Remove the lemon halves from the pan before serving and discard but be sure to squeeze them really well as you take them out to make the most of any remaining juice/flavor. Either use tongs or squeeze against the side of the pan with a spoon. Enjoy!
|
Dinner
350.6 Calories |
13.1g Carbs |
22.8g Fat |
28.3g Protein
1
serving
Broiled sesame tofu
235.5 Calories |
12.7g Carbs |
13.2g Fat |
21.5g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
|
Broiled sesame tofu
scaled to 1 serving
1/2 tbsp
Soy sauce
3/8 tsp
Vegetable oil
1/4 dash
Pepper
1/2 cup chopped
Carrots
1/2 cup
Tofu
1/4 tsp
Balsamic vinegar
1/4 large
Scallions
1/16 tsp
Sesame oil
Cheddar cheese
28
g
Cheddar cheese
|
Broiled sesame tofu
Heat the broiler to high and arrange a rack in the top third of the oven. Cover a baking sheet with foil; set aside.
Whisk the soy sauce, vegetable oil, and a pinch of pepper in a medium shallow bowl to combine. Dip the carrots and tofu pieces into the soy sauce mixture to coat (let the excess sauce drip off and back into the bowl), then lay the pieces on the baking sheet so they are not touching. Set the remaining sauce aside.
Broil the carrots and tofu until browned on all sides, about 20 minutes total, turning the tofu every 5 minutes to brown on four sides and flipping the carrots after 10 minutes. Remove from the oven.
Add the chopped scallion, vinegar, and sesame oil to the reserved sauce and stir to combine. Add the broiled carrots and tofu to the sauce and toss to coat. Serve.
|