1390 Calorie
Vegetarian diet and meal plan
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Example 1390 calorie
vegetarian diet plan
Example 1390 Calorie Vegetarian Meal Plan
157.6g Carbs
50.1g Fat
105.8g Protein
Breakfast
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
1
serving
Strawberry protein shake
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
|
Strawberry protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup, unthawed
Strawberries
1 cup
Reduced fat milk
1 tsp
Vanilla extract
1/2 medium
Banana
4 oz
Nonfat greek yogurt
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
|
Lunch
565.0 Calories |
77.5g Carbs |
14.8g Fat |
40.4g Protein
1
serving
Cumin Lentils in Endive Leaves
382.4 Calories |
59.4g Carbs |
3.1g Fat |
34.8g Protein
1
serving
Artichokes
182.6 Calories |
18.1g Carbs |
11.8g Fat |
5.6g 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
Artichokes
scaled to 1 serving
1 artichoke, large
Artichokes
1 tbsp
Butter
1 cloves, minced
Garlic
1/2 dash
Salt
1/2 dash
Pepper
|
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!
Artichokes
Fill the pan with just enough water to cover bottom. Bring to a full boil over high heat. While water is heating, trim and discard the stems and tough outer leaves of artichokes. Tuck slivers of butter and slices of garlic into artichoke leaves.
When water is boiling, place steamer insert in pot and set artichokes in steamer, stem-side down. Cover pot with lid and allow artichokes to steam for approximately 20 minutes, until tender.
|
Dinner
471.3 Calories |
33.7g Carbs |
28.6g Fat |
20.5g Protein
1
serving
Sweet Grilled Cheese
471.3 Calories |
33.7g Carbs |
28.6g Fat |
20.5g Protein
|
Sweet Grilled Cheese
scaled to 1 serving
2 tsp
Butter
2 slice
Whole-wheat bread
2 slice
Cheddar cheese
2 tsp packed
Brown sugar
|
Sweet Grilled Cheese
Heat a skillet over medium heat. Spread butter onto one side of a piece of bread and place butter side down in the skillet. Place one piece of cheese on top of the bread, then sprinkle with brown sugar. Top with the other slice of cheese. Butter the other slice of bread and place on top with the butter side up. Fry on each side until golden brown, 3 to 5 minutes per side.
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