2020 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 2020 calorie vegetarian diet plan

Example 2020 Calorie Vegetarian Meal Plan

150.3g Carbs 90.7g Fat 107.6g Protein

Meal Summary	Ingredients	Directions
Breakfast 654.5 Calories \| 14.0g Carbs \| 53.0g Fat \| 30.3g Protein 1 omelet Fluffy omelet with cheese and spinach 533.0 Calories \| 2.0g Carbs \| 46.2g Fat \| 26.8g Protein 1 slice Buttered Toast 121.5 Calories \| 12.0g Carbs \| 6.7g Fat \| 3.5g Protein	Fluffy omelet with cheese and spinach scaled to 1 omelet 3 extra large Egg 2 tbsp Butter 3/4 oz Cheddar cheese 1 tbsp chopped Chives 1 dash Salt 1 dash Pepper 1/4 cup Spinach Buttered Toast scaled to 1 slice 1 slice Whole-wheat bread 1/2 tbsp Butter	Fluffy omelet with cheese and spinach (0.75 ounces cheddar cheese = 3 tablespoons, shredded. Use your preferred cheese) Optional: Separate egg yolks. Stir egg yolks together in a bowl. In a separate bowl, beat the eggs whites with a whisk or beater until soft peaks form. Fold the whites into the yolks. For a less fluffy result, just beat the eggs. Preheat broiler to high temperature. Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins). Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins. Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve. Buttered Toast Toast bread to desired doneness. Spread butter across until evenly distributed. Enjoy!
Lunch 663.9 Calories \| 101.8g Carbs \| 11.2g Fat \| 46.1g Protein 1 serving Fresh Tomato Pasta 469.2 Calories \| 88.3g Carbs \| 8.5g Fat \| 17.4g Protein 1 serving Cottage Cheese & Raspberries 194.7 Calories \| 13.5g Carbs \| 2.7g Fat \| 28.8g Protein	Fresh Tomato Pasta scaled to 1 serving 1/2 medium whole Tomatoes 1/2 tsp, ground Basil 4 oz Whole wheat pasta 1/2 clove Garlic 1/2 dash Salt 1/2 tbsp Olive oil Cottage Cheese & Raspberries scaled to 1 serving 1 cup, Cottage cheese 1/2 cup Raspberries	Fresh Tomato Pasta Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Coarsely chop the tomato and transfer to a small bowl. Peel and mince garlic. Sprinkle the tomato chunks with basil, olive oil, garlic, and salt. Mix well and set aside. Once the water is boiling, stir in the pasta, and return to a boil. Cook uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 12 minutes. Drain well in a colander, and then return to the pot. Pour the tomato mixture over the pasta and toss to mix. Cottage Cheese & Raspberries Combine cottage cheese and raspberries; serve.
Dinner 478.5 Calories \| 34.5g Carbs \| 26.5g Fat \| 31.1g Protein 1 serving Yogurt with Avocado & Basil 295.1 Calories \| 16.8g Carbs \| 15.6g Fat \| 25.2g Protein 1 serving Cauliflower rice 95.6 Calories \| 7.1g Carbs \| 7.1g Fat \| 3.3g Protein 1 serving Grilled Polenta Chips 87.8 Calories \| 10.6g Carbs \| 3.8g Fat \| 2.6g Protein	Yogurt with Avocado & Basil scaled to 1 serving 8 oz Nonfat greek yogurt 1/2 fruit Avocados 5 leaf, whole Basil Cauliflower rice scaled to 1 serving 1/4 head, medium Cauliflower 1/2 tbsp Olive oil 1/4 tsp Salt 1/4 tsp Garlic powder Grilled Polenta Chips scaled to 1 serving 2 oz Yellow Polenta 3/4 tsp Olive oil 1 1/2 tsp Nutritional Yeast 1/4 dash Pepper 1/4 dash Salt	Yogurt with Avocado & Basil Top yogurt with chopped basil and avocado. Enjoy! Cauliflower rice Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper. Saute the cauliflower in a pan with oil and any additional seasonings desired, about 5 minutes or until browned the desired amount. Optional seasoning ideas: ginger, coconut aminos, curry, or freshly ground black pepper. Grilled Polenta Chips Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil. Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper. Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks. Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!

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