1030 Calorie Vegetarian diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 1030 calorie vegetarian diet plan

Example 1030 Calorie Vegetarian Meal Plan

140.3g Carbs 45.1g Fat 64.7g Protein

Meal Summary	Ingredients	Directions
Breakfast 329.2 Calories \| 23.2g Carbs \| 20.1g Fat \| 15.8g Protein 1 serving Egyptian Feta Cheese Omelet Roll 244.9 Calories \| 1.8g Carbs \| 19.6g Fat \| 14.7g Protein 1 cup (148 g) Blueberries 84.4 Calories \| 21.4g Carbs \| 0.5g Fat \| 1.1g Protein	Egyptian Feta Cheese Omelet Roll scaled to 1 serving 2 large Egg 1/4 tsp Pepper 1/2 oz Feta cheese 1/2 tsp Reduced fat milk 1/2 tbsp Vegetable oil Blueberries 148 g Blueberries	Egyptian Feta Cheese Omelet Roll In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk. Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.
Lunch 340.9 Calories \| 47.1g Carbs \| 14.9g Fat \| 10.4g Protein 1 serving Creamy Asparagus Pasta 340.9 Calories \| 47.1g Carbs \| 14.9g Fat \| 10.4g Protein	Creamy Asparagus Pasta scaled to 1 serving 1/8 cloves, minced Garlic 2 oz Whole wheat pasta 1/8 fruit without seeds Lemons 1/8 lb Asparagus 1/4 cup, whipped Heavy whipping cream 3/4 tsp Butter	Creamy Asparagus Pasta Juice lemon, trim and cut asparagus into 2 inch pieces. Bring a pot of water to a boil. Boil asparagus for 3 to 4 minutes; drain. In a large saucepan melt butter over medium heat. Saute garlic and asparagus for 3 to 4 minutes. Stir in the cream and simmer for 10 minutes. Meanwhile, bring a large pot of water to a boil. Add linguine and cook for 8 to 10 minutes or until al dente; drain and transfer to a serving dish. Stir lemon juice into asparagus mixture; pour mixture over pasta.
Dinner 491.9 Calories \| 69.9g Carbs \| 10.2g Fat \| 38.6g Protein 1 serving Cumin Lentils in Endive Leaves 382.4 Calories \| 59.4g Carbs \| 3.1g Fat \| 34.8g Protein 1 serving Brussels Sprout Slaw 109.5 Calories \| 10.5g Carbs \| 7.1g Fat \| 3.8g Protein	Cumin Lentils in Endive Leaves scaled to 1 serving 1 cup Lentils 2 tbsp chopped Shallots 2 tsp, whole Fennel seed 1 tsp, ground Cumin 4 oz Nonfat greek yogurt 1/4 cup Parsley 1/4 tsp Pepper 1/4 tsp Salt 1/2 head Endive Brussels Sprout Slaw scaled to 1 serving 1/8 tsp Salt 1/2 tbsp Olive oil 1 tsp Lemon juice 1/4 lb Brussels sprouts	Cumin Lentils in Endive Leaves Drain canned lentils, rinse and let drain well. Set aside. Chop and dry-sauté the shallots without oil until slightly charred for about 5 minutes in a skillet. Remove form the heat and place them in a bowl. Add fennel seeds, cumin, yoghurt and lentils and stir to combine. Add the chopped parsley and season to taste with pepper and salt. Fill the cavity of the endive leaves with a heaping spoonful of the lentil dip and garnish with chopped parsley. Enjoy! Brussels Sprout Slaw Keeping the stems intact, trim any loose or yellow leaves on the Brussels sprouts. If you have a mandoline or vegetable slicer: Holding each sprout by the stem end, finely shred them on the slicer. If you don't, chop the sprouts finely with a kitchen knife. Drizzle the slaw with olive oil, lemon juice, and salt and toss well.

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