1690 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 1690 calorie vegetarian diet plan

Example 1690 Calorie Vegetarian Meal Plan

178.3g Carbs 77.4g Fat 90.8g Protein

Meal Summary	Ingredients	Directions
Breakfast 531.4 Calories \| 85.3g Carbs \| 19.6g Fat \| 13.2g Protein 1 serving Pumpkin Spread with Toasted Pita 372.3 Calories \| 52.2g Carbs \| 17.3g Fat \| 9.7g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein	Pumpkin Spread with Toasted Pita scaled to 1 serving 1/2 cup Pumpkin 2 tbsp Sesame butter 1/2 tsp Cinnamon 1 tbsp Honey 1/2 pita, large Pita bread Natural granola with raisins 41 g Natural granola with raisins	Pumpkin Spread with Toasted Pita Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.
Lunch 541.0 Calories \| 60.3g Carbs \| 19.0g Fat \| 36.6g Protein 1 serving Garden style pasta 387.2 Calories \| 47.8g Carbs \| 18.0g Fat \| 12.6g Protein 1 serving Yogurt with Radishes & Dill 153.8 Calories \| 12.4g Carbs \| 1.0g Fat \| 24.0g Protein	Garden style pasta scaled to 1 serving 2 oz Whole wheat pasta 1 tbsp Olive oil 2 1/2 tbsp Parmesan cheese 1/4 large Red bell pepper 1/8 cup, chopped or sliced Tomatoes 1/4 cup Arugula Yogurt with Radishes & Dill scaled to 1 serving 8 oz Nonfat greek yogurt 1 cup slices Radishes 1/2 tsp Dill weed 1 dash Salt 1 dash Pepper	Garden style pasta Cook pasta according to package directions. Drain pasta and return to hot pan. Pour oil over pasta. Stir in cheese, tomatoes, sweet pepper, and greens or herbs. Season to taste with sea salt and pepper. Serve immediately. Yogurt with Radishes & Dill Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
Dinner 590.7 Calories \| 32.8g Carbs \| 38.8g Fat \| 41.0g Protein 1 serving Peanut Tofu 590.7 Calories \| 32.8g Carbs \| 38.8g Fat \| 41.0g Protein	Peanut Tofu scaled to 1 serving 3 tbsp Peanut butter 1 block Tofu 1 1/2 cloves, minced Garlic 1/2 tbsp Ginger root 1/2 tbsp Brown sugar 1 tsp Soy sauce 1/2 cup 1/2" pieces Green beans 5 mushroom Mushrooms	Peanut Tofu Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add water to desired consistency of sauce. While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Also, steam cook the green beans and sliced mushrooms on the stove top in a little water for a few minutes until tender. Combine tofu and peanut sauce with steamed vegetables. Enjoy!

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