2690 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 2690 calorie vegetarian diet plan

Example 2690 Calorie Vegetarian Meal Plan

265.4g Carbs 130.6g Fat 121.1g Protein

Meal Summary	Ingredients	Directions
Breakfast 868.9 Calories \| 64.0g Carbs \| 46.8g Fat \| 46.8g Protein 2 serving German French Toast 868.9 Calories \| 64.0g Carbs \| 46.8g Fat \| 46.8g Protein	German French Toast scaled to 2 serving 1/2 tsp Butter 1 jumbo Egg 1/4 cup Reduced fat milk 4 slice, large White bread 4 slice Muenster cheese	German French Toast Melt butter in a skillet over medium heat. In a shallow bowl, beat together eggs and milk. Dip bread slices one at a time in egg mixture, and fry in butter until golden. After turning once, top with a slice of muenster cheese, and cover until cheese is melted.
Lunch 935.4 Calories \| 98.0g Carbs \| 50.3g Fat \| 25.0g Protein 1 serving Shiitake and Scallion Ramen 338.8 Calories \| 33.0g Carbs \| 21.0g Fat \| 6.9g Protein 1 cup (122 g) Granola 596.6 Calories \| 65.0g Carbs \| 29.4g Fat \| 18.1g 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 Granola 122 g Granola	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.
Dinner 876.1 Calories \| 103.4g Carbs \| 33.5g Fat \| 49.2g Protein 1 serving Five Ingredient Pasta Toss 490.9 Calories \| 76.6g Carbs \| 14.9g Fat \| 18.5g Protein 1 serving Asparagus Parmesan 197.0 Calories \| 5.6g Carbs \| 17.4g Fat \| 6.3g Protein 1 serving Yogurt & Cantaloupe 188.2 Calories \| 21.2g Carbs \| 1.2g Fat \| 24.4g Protein	Five Ingredient Pasta Toss scaled to 1 serving 2 oz Whole wheat pasta 7/16 cup Tomatoes 1/2 cloves, minced Garlic 1/2 cup White beans 1/16 cup leaves, whole Basil 1 tbsp Olive oil Asparagus Parmesan scaled to 1 serving 0.6 tsp Butter 0.8 tbsp Olive oil 0.2 lb Asparagus 3 tbsp Parmesan cheese 0.2 dash Salt 0.2 dash Pepper Yogurt & Cantaloupe scaled to 1 serving 8 oz Nonfat greek yogurt 1 cup, cubes Melons	Five Ingredient Pasta Toss Rinse and drain beans, crush garlic and chop basil. Combine the olive oil and garlic in a small bowl. Set aside. Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the bow tie pasta and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 12 minutes. Drain well in a colander set in the sink. Place the pasta, beans, tomatoes, basil, and 2 tablespoons of the garlic olive oil in a large bowl; toss gently until combined. Serve the remaining olive oil at the table to drizzle over individual servings. Asparagus Parmesan Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper. Yogurt & Cantaloupe Cut cantaloupe into pieces and mix with yogurt. Enjoy!

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