3000 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 3000 calorie vegetarian diet plan

Example 3000 Calorie Vegetarian Meal Plan

261.2g Carbs 162.1g Fat 161.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 960.2 Calories \| 57.6g Carbs \| 50.9g Fat \| 72.2g Protein 2 Omlette Asparagus and Cashew Omelet 659.6 Calories \| 15.9g Carbs \| 47.7g Fat \| 44.3g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein 1 cup (240 g) Nonfat greek yogurt 141.6 Calories \| 8.6g Carbs \| 0.9g Fat \| 24.5g Protein	Asparagus and Cashew Omelet scaled to 2 Omlette 1 oz Cashew nuts 3 extra large Egg 1 tbsp Water 1/2 cup Parmesan cheese 1/2 tbsp Parsley 1/2 dash Salt 1/2 dash Pepper 1/2 tsp Olive oil 1/2 tbsp Butter 113 1/2 grams Asparagus Natural granola with raisins 41 g Natural granola with raisins Nonfat greek yogurt 240 g Nonfat greek yogurt	Asparagus and Cashew Omelet Roast the cashews for a few minutes in a dry frying pan over medium heat to release the flavor. In a bowl, beat the eggs with the nuts, water, cheese and parsley. Season with salt and pepper to taste. Warm the same pan over medium heat. Add the oil and butter. When the butter melts, pour in the egg mixture and cook, letting it sit until it is softly set but still moist. Add the asparagus tips and cook 4 to 5 minutes longer. Serve immediately.
Lunch 1083.5 Calories \| 94.8g Carbs \| 62.2g Fat \| 52.9g Protein 2 serving Crispy Breaded Tofu Steaks 838.8 Calories \| 66.6g Carbs \| 47.8g Fat \| 45.5g Protein 2 serving Roasted Green Beans 244.7 Calories \| 28.2g Carbs \| 14.4g Fat \| 7.4g Protein	Crispy Breaded Tofu Steaks scaled to 2 serving 1 block Tofu 4 clove Garlic 2 tbsp Tomato products 1 tbsp Dijon mustard 1 tbsp Maple syrups 1 tbsp Soy sauce 1 tbsp Water 1/4 tsp Pepper 1/2 cup Panko Breadcrumbs 2 tbsp Olive oil 1 tbsp Barbecue sauce Roasted Green Beans scaled to 2 serving 4 cup 1/2" pieces Green beans 1 tbsp Olive oil 1/2 tsp Salt 1/4 tsp Pepper	Crispy Breaded Tofu Steaks Drain the tofu, and cut into your steak sized pieces. You can cut it into two large steaks by slicing the block it in half lengthwise, or cut it into more pieces for thinner, crispier tofu. Once cut, lay the tofu pieces on a clean dishtowel, and then wrap them up in the towel. Put a cutting board on top, and balance something heavy, such as a few cans on top of that. This is how you press the tofu to help release excess water. Let the tofu press for 10 to 30 minutes, the longer you press it, the drier and more firm the steaks will be. When you are ready to make your tofu steaks, mince the garlic cloves and add them to a large flat bowl that is big enough to fit one of your tofu steaks. Add the remaining sauce ingredients (except barbecue sauce) to the garlic bowl: the tomato paste, dijon mustard, maple syrup, soy sauce, water, and pepper, and mix together. In a separate dish that is also big enough to fit the tofu steak, add the breadcrumbs. Dip the tofu steaks in the tomato paste mixture, and use a spoon or fork to help spread a thick layer of the sauce on the tofu. Now dip the sauced tofu steak into the breadcrumbs and use your hand to help pat the breadcrumbs onto the tofu. Repeat with remaining tofu pieces. Heat the oil in a frying pan over medium heat. When hot, carefully fry the tofu pieces until they are golden brown on both sides, and heated through. About 3 to 6 minutes per side. The breading can be a little fragile and falls off easily, so generally the best technique is to use a large spatula (and not tongs) for flipping. Just be gentle when handling the tofu. For presentation, cut the tofu on an angle and serve with a small side of your favorite BBQ sauce. Roasted Green Beans Preheat oven to 400°F. Wash, dry well, and trim green beans. Put green beans on a small baking pan or dish and drizzle with olive oil, salt, and pepper. Use your hands to be sure all the beans are evenly coated and spread them out into 1 layer. Roast for 20-25 minutes, turning after 15 minutes, until beans are fairly brown in spots and somewhat shriveled. Serve hot or at room temperature.
Dinner 982.2 Calories \| 108.8g Carbs \| 49.1g Fat \| 36.4g Protein 2 serving Fettuccine alfredo 801.3 Calories \| 87.6g Carbs \| 40.7g Fat \| 29.0g Protein 1 serving Cantaloupe with Feta & Pepper 180.8 Calories \| 21.2g Carbs \| 8.4g Fat \| 7.4g Protein	Fettuccine alfredo scaled to 2 serving 3/16 cup, fluid Heavy whipping cream 1 1/4 tbsp Butter 3/16 tsp Pepper 1/16 tsp Salt 3/8 cup Parmesan cheese 4 oz Whole wheat pasta Cantaloupe with Feta & Pepper scaled to 1 serving 1 1/2 cup, cubes Melons 1 dash Pepper 1/4 cup, crumbled Feta cheese	Fettuccine alfredo Bring a large pot of heavily salted water to a boil. Add the pasta, stir to separate the noodles, and cook according to the package directions until al dente (ideally, use fettuccine noodles). Meanwhile, heat the cream and butter in a large frying pan over medium heat until the butter has melted and the mixture has come to a simmer. Add 1/4 cup of the Parmesan and the measured pepper and salt and whisk until smooth. Remove the pan from the heat until the pasta is ready. Reserve 1 cup of the pasta water and drain the fettuccine. Add the noodles to the frying pan and return the pan to low heat. Add 2/3 cup of the reserved pasta water and 1 cup of the remaining Parmesan. Toss with tongs until all of the cheese has melted, adding additional pasta water as needed to reach the desired sauce consistency. Taste and season with salt and pepper. Serve immediately, saving the remaining 1/4 cup Parmesan for sprinkling. Cantaloupe with Feta & Pepper Top chopped cantaloupe with crumbled feta and black pepper. Enjoy!

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