3120 Calorie Vegetarian diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic 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 3120 calorie vegetarian diet plan

Sunday's Diet Plan

3128.5 Calories 253.1g Carbs 159.9g Fat 191.1g Protein

Meal Summary	Ingredients	Directions
Breakfast 990.1 Calories \| 118.2g Carbs \| 21.1g Fat \| 89.9g Protein 1 shake Oatmeal Banana Peanut Butter Chocolate Shake 669.6 Calories \| 69.5g Carbs \| 19.8g Fat \| 60.8g Protein 2 cup (8 fl oz) (490 g) Nonfat yogurt 274.4 Calories \| 37.6g Carbs \| 0.9g Fat \| 28.1g Protein 1 cup, whole (144 g) Strawberries 46.1 Calories \| 11.1g Carbs \| 0.4g Fat \| 1.0g Protein	Oatmeal Banana Peanut Butter Chocolate Shake scaled to 1 shake Nonfat yogurt 490 g Nonfat yogurt Strawberries 144 g Strawberries	Oatmeal Banana Peanut Butter Chocolate Shake Put all ingredients into blender. Blend until smooth. Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake.
Lunch 1008.2 Calories \| 30.6g Carbs \| 91.0g Fat \| 26.0g Protein 2 serving Seared Scallions with Poached Eggs 534.4 Calories \| 8.5g Carbs \| 50.2g Fat \| 14.4g Protein 2 serving Easy Fried Spinach 356.1 Calories \| 9.5g Carbs \| 34.8g Fat \| 6.1g Protein 1 serving Cucumber & Hummus 117.7 Calories \| 12.6g Carbs \| 6.0g Fat \| 5.5g Protein	Seared Scallions with Poached Eggs scaled to 2 serving Easy Fried Spinach scaled to 2 serving Cucumber & Hummus scaled to 1 serving	Seared Scallions with Poached Eggs Mince 1 whole scallion, transfer to a bowl, and whisk in 2 tablespoons oil and lemon juice. Season to taste with salt and pepper and set scallion sauce aside. Put the remaining scallions on a plate. Drizzle with remaining oil and toss to coat. Season to taste with salt and pepper. Heat a large cast-iron grill pan or skillet over medium-high heat. Cook scallions, turning occasionally, until tender and slightly charred, about 5 minutes. Divide scallions between plates. Pour 1/2 cup water into each of two 8-ounce microwave-safe coffee cups. Crack 1 egg into each cup, making sure it's completely submerged. To lower risk of the yolk exploding, you may want to gently prick it with a wooden toothpick or tip of a knife. Cover each mug with a saucer. Microwave 1 egg on high until white is set but yolk is runny, about 1 minute (cooking time will vary depending on microwave). Uncover; using a slotted spoon, transfer egg to top of 1 serving of scallions. Dress with half of the scallion sauce. Repeat with remaining egg and sauce; 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. Cucumber & Hummus Cut cucumber into round slices and eat with hummus.
Dinner 1130.3 Calories \| 104.3g Carbs \| 47.7g Fat \| 75.2g Protein 1 scoop Zucchini Peanut Noodles 503.7 Calories \| 59.9g Carbs \| 24.5g Fat \| 14.6g Protein 2 serving Cottage Cheese & Cantaloupe 379.9 Calories \| 25.3g Carbs \| 4.9g Fat \| 57.3g Protein 1 serving Popcorn with Brown Butter & Lemon 246.7 Calories \| 19.0g Carbs \| 18.4g Fat \| 3.3g Protein	Zucchini Peanut Noodles scaled to 1 scoop Cottage Cheese & Cantaloupe scaled to 2 serving Popcorn with Brown Butter & Lemon scaled to 1 serving	Zucchini Peanut Noodles Boil water then cook 2 servings rice noodles and drain. Chop the onion, and cut the zucchini into thin ribbons. Mix peanut butter and water, then add pepper, soy sauce, and sesame oil. Ginger is also a good addition if you have some on hand. Toss the noodles with the zucchini and onion, and then pour the desired amount of sauce over and serve. Cottage Cheese & Cantaloupe Mix cubed cantaloupe with cottage cheese and serve. Popcorn with Brown Butter & Lemon Melt butter in saucepan and cook until browned (should have a nutty smell as well). Be careful not to burn. Immediately toss with popped popcorn, followed by a sprinkle of lemon juice. Enjoy!

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