2990 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 2990 calorie vegetarian diet plan

Example 2990 Calorie Vegetarian Meal Plan

158.3g Carbs 177.5g Fat 112.9g Protein

Meal Summary	Ingredients	Directions
Breakfast 969.5 Calories \| 16.9g Carbs \| 73.6g Fat \| 57.9g Protein 2 omelet Goat cheese and herb omelet 923.4 Calories \| 5.9g Carbs \| 73.1g Fat \| 56.9g Protein 1 cup, whole (144 g) Strawberries 46.1 Calories \| 11.1g Carbs \| 0.4g Fat \| 1.0g Protein	Goat cheese and herb omelet scaled to 2 omelet 2 oz Goat cheese 1/2 tbsp Parsley 1 tsp chopped Chives 1 tsp Chervil 6 extra large Egg 4 tbsp Reduced fat milk 2 dash Salt 2 tbsp Butter Strawberries 144 g Strawberries	Goat cheese and herb omelet Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine. Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate. Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes. Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture. Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
Lunch 698.7 Calories \| 82.0g Carbs \| 35.7g Fat \| 15.0g Protein 1 serving Shiitake and Scallion Ramen 338.8 Calories \| 33.0g Carbs \| 21.0g Fat \| 6.9g Protein 1 serving EZ Peanut Butter Pie 184.3 Calories \| 27.8g Carbs \| 7.2g Fat \| 2.8g Protein 2 serving Grilled Polenta Chips 175.5 Calories \| 21.2g Carbs \| 7.6g Fat \| 5.3g 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 EZ Peanut Butter Pie scaled to 1 serving 1/8 pie shell Pie crust 2 2/3 tbsp Lowfat milk 1/8 package Vanilla puddings 1/3 tsp Peanut butter Grilled Polenta Chips scaled to 2 serving 4 oz Yellow Polenta 1/2 tbsp Olive oil 1 tbsp Nutritional Yeast 1/2 dash Pepper 1/2 dash Salt	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. EZ Peanut Butter Pie Whisk pudding mix, milk, peanut butter, together. Bring mixture to a boil and pour into graham cracker crust. Allow to cool. 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!
Dinner 997.5 Calories \| 59.3g Carbs \| 68.3g Fat \| 40.1g Protein 2 serving Quick and Easy Grilled Cheese 937.6 Calories \| 53.7g Carbs \| 64.5g Fat \| 36.9g Protein 1 serving Fried Broccoli 59.9 Calories \| 5.5g Carbs \| 3.7g Fat \| 3.2g Protein	Quick and Easy Grilled Cheese scaled to 2 serving 2 tsp Rosemary 2 tsp Dill 2 tsp, leaves Basil 4 slice White bread 2 tbsp Butter 4 slice Cheddar cheese 2 tsp, leaves Oregano 2 tbsp Parsley Fried Broccoli scaled to 1 serving 1/4 package Broccoli 3/4 tsp Olive oil 1/8 tsp Crushed red pepper flakes 1/4 tsp Salt	Quick and Easy Grilled Cheese Chop dill, parsley, rosemary and basil. Spread 1/2 tablespoon of butter on one side of each piece of bread. Lie the slices of Cheddar on one of the slices of bread on the unbuttered side. Sprinkle the parsley, basil, oregano, rosemary, and dill on the other slice of bread on its unbuttered side. Sandwich the two slices of bread together with the buttered sides facing outwards. Heat a skillet over medium heat. When skillet is hot, gently lie the sandwich in the skillet; cook on each side for 3 minutes until cheese has melted. 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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