3030 Calorie
Vegetarian diet and meal plan
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Example 3030 calorie
vegetarian diet plan
Example 3030 Calorie Vegetarian Meal Plan
320.9g Carbs
131.5g Fat
173.1g Protein
Breakfast
1032.1 Calories |
111.9g Carbs |
19.9g Fat |
99.4g Protein
2
shake
Vanilla Protein Milkshake
757.7 Calories |
74.3g Carbs |
19.0g Fat |
71.3g Protein
2
cup (8 fl oz)
(490 g)
Nonfat yogurt
274.4 Calories |
37.6g Carbs |
0.9g Fat |
28.1g Protein
|
Vanilla Protein Milkshake
scaled to 2 shake
1 cup
Vanilla ice cream
60 grams
Whey protein powder
2 cup
Reduced fat milk
Nonfat yogurt
490
g
Nonfat yogurt
|
Vanilla Protein Milkshake
Mix in blender.
|
Lunch
1012.5 Calories |
133.4g Carbs |
34.8g Fat |
53.8g Protein
1
serving
Lima Bean Pasta
470.9 Calories |
61.6g Carbs |
18.3g Fat |
19.6g Protein
2
serving
Sea Salt Edamame
294.0 Calories |
22.1g Carbs |
13.6g Fat |
25.9g Protein
2
serving
Salt & Vinegar Popcorn
247.6 Calories |
49.8g Carbs |
2.9g Fat |
8.3g Protein
|
Lima Bean Pasta
scaled to 1 serving
1/4 tsp, leaves
Tarragon
0.031 tsp
Salt
2 oz
Whole wheat pasta
1/2 cloves, minced
Garlic
1 tbsp
Olive oil
1/2 cup
Lima beans
1/8 cup, grated
Parmesan cheese
Sea Salt Edamame
scaled to 2 serving
2 dash
Salt
200 grams
Soybeans
Salt & Vinegar Popcorn
scaled to 2 serving
8 cup
Popcorn
8 tablespoon
Malt Vinegar
2 tsp
Salt
|
Lima Bean Pasta
Drain and rinse lima beans. Crush garlic.
Bring a large pot of lightly salted water to a boil. Place rotini pasta in the pot, cook for 8 to 10 minutes, until al dente, and drain.
Heat the olive oil in a skillet over medium-high heat. Place lima beans in skillet. Season with garlic, tarragon, and salt. Cook and stir until heated through. Toss with cooked rotini and top with Parmesan cheese to serve.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
Salt & Vinegar Popcorn
Put 1/4 cups of unpopped kernels in airpopper. Pop them up using your airpopper.
Put malt vinegar into a clean spray bottle and spritz all over popcorn. Finish with a dash of salt and serve!
|
Dinner
1034.6 Calories |
75.6g Carbs |
76.8g Fat |
19.9g Protein
2
serving
Shiitake and Scallion Ramen
678.5 Calories |
66.1g Carbs |
42.0g Fat |
13.8g Protein
2
serving
Easy Fried Spinach
356.1 Calories |
9.5g Carbs |
34.8g Fat |
6.1g Protein
|
Shiitake and Scallion Ramen
scaled to 2 serving
8 mushroom
Mushrooms
1 package
Ramen noodle soup
1/2 cup, chopped
Scallions
1 tbsp
Vegetable oil
1 tbsp
Butter
1/4 tsp
Crushed red pepper flakes
1 dash
Pepper
1 tsp
Soy sauce
1/4 tsp
Sesame seeds
Easy Fried Spinach
scaled to 2 serving
1 1/3 tbsp
Vegetable oil
1 1/3 tbsp
Butter
2/3 package
Spinach
2 2/3 cloves, minced
Garlic
|
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.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
|