2060 Calorie
Vegetarian diet and meal plan
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Example 2060 calorie
vegetarian diet plan
Sunday's Diet Plan
2084.5 Calories
212.6g Carbs
99.0g Fat
116.6g Protein
Breakfast
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
2
cups
Blueberry Shake
724.7 Calories |
96.8g Carbs |
16.8g Fat |
53.7g Protein
|
Blueberry Shake
scaled to 2 cups
|
Blueberry Shake
NOTE: USE VANILLA PROTEIN. Put everything in your blender and mix on high until oatmeal is ground to consistency you like. Use 1 scoop of whatever protein powder you buy - this is the nutrient breakdown on my brand.
Add flaxseed if you need to up your fat intake.
|
Lunch
709.3 Calories |
77.5g Carbs |
39.6g Fat |
18.7g Protein
1
serving
Penne with Roasted Asparagus and Balsamic
543.6 Calories |
60.7g Carbs |
29.1g Fat |
14.1g Protein
1
serving
Chocolate Mousse II
165.7 Calories |
16.8g Carbs |
10.5g Fat |
4.7g Protein
|
Penne with Roasted Asparagus and Balsamic
scaled to 1 serving
Chocolate Mousse II
scaled to 1 serving
|
Penne with Roasted Asparagus and Balsamic
Heat the oven to 400°. Snap the tough ends off the asparagus and discard them. Cut the spears into 1-inch pieces. Put the asparagus on a baking sheet and toss with the oil and 1/4 teaspoon each of the salt and pepper. Roast until tender, about 10 minutes.
Meanwhile, put the vinegar in a small saucepan. Simmer and reduce down until approximately 3 tablespoons remain. Stir in the brown sugar and the remaining 1/4 teaspoon pepper. Remove from the heat.
Cook the penne in a large pot of boiling, salted water until just done, about 13 minutes. Drain the pasta and toss with the butter (cut into pieces), vinegar reduction, asparagus, Parmesan, and the remaining 1 3/4 teaspoons salt. Serve with additional Parmesan.
http://www.foodandwine.com/recipes/penne-with-roasted-asparagus-and-balsamic-butter
Chocolate Mousse II
Separate the eggs. Boil the water.
Grind chocolate chips in a blender, using short pulses. Add boiling water and blend to melt the chocolate. Add egg yolks, one at a time, blending well after each.
In a medium bowl, beat egg whites with electric mixer until stiff peaks form. Fold egg whites into chocolate mixture gently. Pour the mousse into wine glasses or other serving glasses and chill in refrigerator until set.
|
Dinner
650.6 Calories |
38.3g Carbs |
42.5g Fat |
44.2g Protein
1
serving
Peanut Tofu
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
1
serving
Fried Broccoli
59.9 Calories |
5.5g Carbs |
3.7g Fat |
3.2g Protein
|
Peanut Tofu
scaled to 1 serving
Fried Broccoli
scaled to 1 serving
|
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!
Fried Broccoli
Rinse and pat dry the broccoli.
Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
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