540 Calorie
Vegetarian diet and meal plan
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Example 540 calorie
vegetarian diet plan
Example 540 Calorie Vegetarian Meal Plan
62.9g Carbs
15.4g Fat
45.7g Protein
Breakfast
208.4 Calories |
33.7g Carbs |
4.0g Fat |
9.6g Protein
2
crepes
Strawberry Crepes
208.4 Calories |
33.7g Carbs |
4.0g Fat |
9.6g Protein
|
Strawberry Crepes
scaled to 2 crepes
1 1/3 tbsp
Wheat flour
1/3 extra large
Egg
2 2/3 tbsp
Wheat flour
1/4 cup
Reduced fat milk
3/16 tsp
Vanilla extract
1/8 cup
Vanilla yogurt
1/4 cup, sliced
Strawberries
|
Strawberry Crepes
In a large bowl, whisk together eggs and flour (combine both type of flour). Gradually add in milk and vanilla, stirring to combine.
Lightly coat a 6-7 inch nonstick pan with cooking spray and place over medium heat.
Pour 3T of batter per crepe onto the frying pan. Tilt the pan until the bottom is coated evenly.
Cook for 30 seconds until the bottom is lightly browned. Flip and cook for another 30 seconds.
Fill each crepe with 1 T yogurt and 2 T strawberries. Roll and serve.
|
Lunch
158.8 Calories |
15.8g Carbs |
8.7g Fat |
7.3g Protein
1
serving
Veggie Nori Roll
152.4 Calories |
14.6g Carbs |
8.6g Fat |
7.0g Protein
1
stalk, medium (7-1/2" - 8" long)
(40 g)
Celery
6.4 Calories |
1.2g Carbs |
0.1g Fat |
0.3g Protein
|
Veggie Nori Roll
scaled to 1 serving
2 tbsp
Hummus
1/4 cup
Alfalfa sprouts
1/4 cup strips or slices
Carrots
1/4 cup slices
Cucumber
1 sheets
Seaweed
1/4 cup, sliced
Avocados
1 tbsp
Nutritional Yeast
1 dash
Salt
Celery
1
stalk, medium (7-1/2" - 8" long)
Celery
|
Veggie Nori Roll
Cut cucumbers, carrots and avocado into thin slices.
Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste.
Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately.
|
Dinner
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
1
serving
Cottage Cheese & Raspberries
194.7 Calories |
13.5g Carbs |
2.7g Fat |
28.8g Protein
|
Cottage Cheese & Raspberries
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Raspberries
|
Cottage Cheese & Raspberries
Combine cottage cheese and raspberries; serve.
|