3100 Calorie
Vegetarian diet and meal plan
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Example 3100 calorie
vegetarian diet plan
Sunday's Diet Plan
3137.1 Calories
335.4g Carbs
111.4g Fat
222.2g Protein
Breakfast
1055.5 Calories |
110.8g Carbs |
22.9g Fat |
101.2g Protein
2
serving
Strawberry protein shake
851.3 Calories |
92.8g Carbs |
13.3g Fat |
89.8g Protein
1
serving
Brie cheese on bread
204.1 Calories |
18.0g Carbs |
9.6g Fat |
11.4g Protein
|
Strawberry protein shake
scaled to 2 serving
Brie cheese on bread
scaled to 1 serving
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
Brie cheese on bread
Spread cheese on bread, eat.
|
Lunch
984.7 Calories |
44.0g Carbs |
73.6g Fat |
53.6g Protein
1
serving
Peanut Tofu
590.7 Calories |
32.8g Carbs |
38.8g Fat |
41.0g Protein
2
serving
Asparagus Parmesan
394.0 Calories |
11.2g Carbs |
34.8g Fat |
12.6g Protein
|
Peanut Tofu
scaled to 1 serving
Asparagus Parmesan
scaled to 2 serving
|
Peanut Tofu
Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add water to desired consistency of sauce.
While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Also, steam cook the green beans and sliced mushrooms on the stove top in a little water for a few minutes until tender.
Combine tofu and peanut sauce with steamed vegetables. Enjoy!
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.
|
Dinner
1096.9 Calories |
180.5g Carbs |
15.0g Fat |
67.4g Protein
2
serving
Angelic Pasta
454.8 Calories |
70.8g Carbs |
12.8g Fat |
17.8g Protein
1
medium (7" to 7-7/8" long)
(118 g)
Banana
105.0 Calories |
27.0g Carbs |
0.4g Fat |
1.3g Protein
2
serving
Yogurt & Dried Mango
537.1 Calories |
82.7g Carbs |
1.8g Fat |
48.3g Protein
|
Angelic Pasta
scaled to 2 serving
Banana
1
medium (7" to 7-7/8" long)
Banana
Yogurt & Dried Mango
scaled to 2 serving
|
Angelic Pasta
Chop tomatoes. Slice zucchini. Shred mozzarella. Crush garlic.
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.
Meanwhile, heat a medium skillet over medium heat. Pour in oil and saute garlic until golden. Stir in zucchini, salt and pepper. Saute 2 minutes, then mix in tomato and cook a few minutes more. Chop basil and add to vegetables right before mixing with pasta.
Combine pasta and vegetables. Serve topped with mozzarella.
Yogurt & Dried Mango
Chop up dried mango and mix into yogurt. Enjoy!
|