2310 Calorie
Vegetarian diet and meal plan
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Example 2310 calorie
vegetarian diet plan
Example 2310 Calorie Vegetarian Meal Plan
219.9g Carbs
104.1g Fat
148.5g Protein
Breakfast
778.5 Calories |
111.0g Carbs |
18.8g Fat |
51.9g Protein
1
shake
Banana oatmeal smoothie
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
1
fruit (2-5/8" dia)
(131 g)
Oranges
61.6 Calories |
15.4g Carbs |
0.2g Fat |
1.2g Protein
|
Banana oatmeal smoothie
scaled to 1 shake
1/2 medium
Banana
1 1/2 cup
Reduced fat milk
1 cup
Oatmeal
1 tbsp
Peanut butter
1 scoop
Whey protein powder
Oranges
1
fruit (2-5/8" dia)
Oranges
|
Banana oatmeal smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
|
Lunch
805.3 Calories |
69.5g Carbs |
29.6g Fat |
68.5g Protein
1
serving
Alfredo Mostaccioli
425.4 Calories |
44.1g Carbs |
24.7g Fat |
11.2g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
|
Alfredo Mostaccioli
scaled to 1 serving
0.031 tsp
Pepper
0 tsp
Garlic powder
1/8 tsp
Salt
2 tbsp
Parsley
2 oz
Whole wheat pasta
1/8 cup, fluid
Heavy whipping cream
0 tbsp
Butter
1 tbsp
Parmesan cheese
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
|
Alfredo Mostaccioli
Chop parsley.
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
Combine heavy cream and butter in a Dutch oven or large, heavy saucepan over medium heat. Heat until butter melts, stirring occasionally; be careful not to bring mixture to a boil. Stir in Parmesan cheese, parsley, salt, pepper and garlic powder. Toss with cooked pasta and serve immediately.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
|
Dinner
723.4 Calories |
39.5g Carbs |
55.6g Fat |
28.1g Protein
1
whole
Egg avocado
464.6 Calories |
17.9g Carbs |
39.0g Fat |
16.6g Protein
12
spears
Roasted asparagus
137.5 Calories |
9.3g Carbs |
10.4g Fat |
5.3g Protein
1
serving
Zucchini & Hummus
121.3 Calories |
12.3g Carbs |
6.3g Fat |
6.2g Protein
|
Egg avocado
scaled to 1 whole
2 large
Egg
1 fruit
Avocados
Roasted asparagus
scaled to 12 spears
12 spear, large
Asparagus
1/4 tsp
Salt
3/4 tbsp
Olive oil
Zucchini & Hummus
scaled to 1 serving
1 cup, sliced
Zucchini
1/4 cup
Hummus
|
Egg avocado
Halve the avocado, crack an egg into a bowl and scoop the yolk into a half. Put another egg yolk in the other half. Scoop in any egg white you can get in there. Bake in the oven at 425 F for 15-20 minutes
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.
Zucchini & Hummus
Slice zucchini into rounds and serve with hummus.
|