2010 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 2010 calorie vegetarian diet plan

Example 2010 Calorie Vegetarian Meal Plan

198.6g Carbs 104.3g Fat 77.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 651.8 Calories \| 68.4g Carbs \| 31.5g Fat \| 25.9g Protein 1 serving Breakfast nachos 418.6 Calories \| 38.6g Carbs \| 19.8g Fat \| 22.3g Protein 1 serving Morning Roasted Potatoes 233.2 Calories \| 29.8g Carbs \| 11.7g Fat \| 3.6g Protein	Breakfast nachos scaled to 1 serving 1/2 cup Pinto beans 1 tbsp Water 1/4 tsp Chili powder 1/4 dash Salt 1 extra large Egg 1/2 tsp Pepper or hot sauce 3/4 tsp Butter 1/4 dash Pepper 1/4 cup, shredded Cheddar cheese 3/4 oz Tortilla chips 2 tbsp Salsa Morning Roasted Potatoes scaled to 1 serving 1 Potato small Potato 1 tbsp Butter 1/2 tsp Rosemary 1/4 dash Salt 1/4 dash Pepper	Breakfast nachos Drain and rinse beans. Place them in a small saucepan over medium heat. Add the water and chili powder and season with salt. Stir to combine and smash about half of the beans with the back of a fork. Cook, stirring occasionally, until warmed, about 5 minutes. Turn off heat. Place eggs in a medium bowl and beat with a fork. Add hot sauce, season with a pinch each of salt and pepper, and beat to mix; set aside. Melt the butter in a medium nonstick frying pan over medium-low heat until foamy, about 2 to 3 minutes. Swirl the butter in the pan until the pan is evenly coated. Pour in the beaten eggs and let sit undisturbed until the eggs just start to set around the edges, about 2 minutes. Using a rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, about 1 1/2 minutes total. Remove the pan from the heat. Sprinkle the eggs with half of the cheese and stir to mix. Divide the chips between serving plates and top evenly with the warm beans. Sprinkle remaining cheese evenly over the beans, spoon the eggs over top of the beans and cheese, and top with the salsa. Serve with guacamole and sour cream, if desired. Morning Roasted Potatoes Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes. In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan. Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
Lunch 669.9 Calories \| 80.0g Carbs \| 22.3g Fat \| 40.7g Protein 1 serving Pasta la Checca 360.1 Calories \| 48.8g Carbs \| 14.7g Fat \| 8.9g Protein 6 spears Roasted asparagus 68.8 Calories \| 4.7g Carbs \| 5.2g Fat \| 2.6g Protein 1 serving Cottage Cheese & Apricots 241.1 Calories \| 26.5g Carbs \| 2.5g Fat \| 29.1g Protein	Pasta la Checca scaled to 1 serving 1/2 cloves, minced Garlic 1 cup cherry tomatoes Cherry tomatoes 1/4 dash Pepper 2 oz Spaghetti 1/4 dash Salt 1/4 cup Arugula 1 tbsp Olive oil Roasted asparagus scaled to 6 spears 6 spear, large Asparagus 1/8 tsp Salt 3/8 tbsp Olive oil Cottage Cheese & Apricots scaled to 1 serving 1/4 cup, halves Apricots, dried 1 cup, Cottage cheese	Pasta la Checca PREPARATION: Finely chop/mince garlic cloves. Cook the pasta until al dente. Meanwhile, in a large bowl, squeeze the tomatoes to break them up (it's faster than chopping, and your kid will likely love joining in). Add the garlic, oil, arugula (if using), salt, and pepper; set aside. Drain the pasta (reserving 1/2 cup of the water) and toss it with the tomatoes. If the pasta is still a little dry, add some of the cooking water. Let sit until the heat from the pasta has cooked the tomatoes and garlic slightly and wilted the arugula, 1 to 2 minutes. Serve warm or at room temperature. Roasted asparagus Preheat oven to 425F. Cut off the woody bottom part of the asparagus spears and discard. With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy" Place asparagus on foil-lined baking sheet and drizzle with olive oil. Sprinkle with salt With your hands, roll the asparagus around until they are evenly coated with oil and salt. Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them. They should be tender when pierced with the tip of a knife. The tips of the spears will get very brown but watch them to prevent burning. They are great plain, but sometimes I serve them with a light vinaigrette if we need something acidic to balance out our meal. Cottage Cheese & Apricots Cut apricots into pieces and mix into cottage cheese. Enjoy!
Dinner 660.4 Calories \| 50.2g Carbs \| 50.5g Fat \| 10.9g Protein 1 serving Shiitake and Scallion Ramen 338.8 Calories \| 33.0g Carbs \| 21.0g Fat \| 6.9g Protein 1 fruit (201 g) Avocados 321.6 Calories \| 17.1g Carbs \| 29.5g Fat \| 4.0g Protein	Shiitake and Scallion Ramen scaled to 1 serving 4 mushroom Mushrooms 1/2 package Ramen noodle soup 1/4 cup, chopped Scallions 1/2 tbsp Vegetable oil 1/2 tbsp Butter 1/8 tsp Crushed red pepper flakes 1/2 dash Pepper 1/2 tsp Soy sauce 1/8 tsp Sesame seeds Avocados 1 fruit Avocados	Shiitake and Scallion Ramen Soak the ramen noodles in a bowl of warm water for at least 5 minutes to soften them; drain. Heat the oil in a skillet or wok over medium-high heat. Slice shiitakes and add to pan along with the flavoring packet from the ramen noodles and whites of green onions and stir-fry until the mushrooms begin to take on a golden brown color. Season with pepper; remove from the pan to a plate. To the skillet or wok add the butter and the noodles; toss for 1 minute. Add the shiitake mushrooms and toss again for another minute, adding greens on scallions, pinch of red pepper flakes, additional black pepper, and a pinch of black sesame seeds (if using). Serve.

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