1750 Calorie
Vegetarian diet and meal plan
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Example 1750 calorie
vegetarian diet plan
Example 1750 Calorie Vegetarian Meal Plan
191.0g Carbs
72.5g Fat
94.9g Protein
Breakfast
576.1 Calories |
95.8g Carbs |
9.8g Fat |
30.9g Protein
1
serving
Hazelnut and Banana "Sushi"
339.9 Calories |
62.0g Carbs |
8.6g Fat |
5.9g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
1
cup
(240 g)
Nonfat greek yogurt
141.6 Calories |
8.6g Carbs |
0.9g Fat |
24.5g Protein
|
Hazelnut and Banana "Sushi"
scaled to 1 serving
1 tbsp
Hazelnut spread
1 medium
Banana
1 tortilla
Tortillas
Apples
1
medium (3" dia)
Apples
Nonfat greek yogurt
240
g
Nonfat greek yogurt
|
Hazelnut and Banana "Sushi"
Spread hazelnut spread across one side of tortilla to cover evenly. Place banana in center and roll tortilla around banana. Slice into sushi-sized pieces and enjoy!
|
Lunch
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!
|
Dinner
534.1 Calories |
62.4g Carbs |
23.9g Fat |
23.0g Protein
1
tortilla
Black Bean Vegetarian Quesadillas
374.4 Calories |
50.0g Carbs |
11.8g Fat |
19.0g Protein
1
serving
Bev's Sauteed Yellow Squash
159.8 Calories |
12.4g Carbs |
12.1g Fat |
4.0g Protein
|
Black Bean Vegetarian Quesadillas
scaled to 1 tortilla
1/4 can
Canned black beans
1/4 cup, shredded
Monterey cheese
1/2 cup
Salsa
1 tortilla
Tortillas
Bev's Sauteed Yellow Squash
scaled to 1 serving
1 1/2 medium
Squash
0 tbsp
Butter
1/4 medium
Onions
|
Black Bean Vegetarian Quesadillas
Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
Microwave approximately 45 seconds to 1 minute 15 seconds or more depending on your microwave.
Serve the quesadillas with the remaining salsa.
Bev's Sauteed Yellow Squash
Dice onions and slice squash.
Melt butter in large skillet. Add onion and cook just till tender.
Add yellow squash and continue cooking over medium heat, stirring until squash begins to soften.
Cover and continue cooking over low heat until nice and tender (usually about 20-25 minutes).
I add lots of salt and pepper.
|