990 Calorie
Vegetarian diet and meal plan
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Example 990 calorie
vegetarian diet plan
Sunday's Diet Plan
972.2 Calories
111.9g Carbs
44.2g Fat
42.5g Protein
Breakfast
333.4 Calories |
48.0g Carbs |
13.7g Fat |
8.5g Protein
1
tortilla
Breakfast Quesadilla
333.4 Calories |
48.0g Carbs |
13.7g Fat |
8.5g Protein
|
Breakfast Quesadilla
scaled to 1 tortilla
|
Breakfast Quesadilla
Heat a medium skillet over medium high heat and coat with oil.
Spread 1 tablespoon of the peanut butter evenly over each tortilla. Arrange both the banana and strawberry slices over one tortilla, sprinkle with a pinch of cinnamon, and top with the remaining tortilla, peanut butter side down. Press gently to help them stick together.
When the skillet is hot, add the quesadilla, flipping once, until golden brown, about 2 minutes per side. Cut quesadillas into halves or quarters.
|
Lunch
333.5 Calories |
48.4g Carbs |
9.6g Fat |
17.5g Protein
1
serving
Vegan Chickpea Salad
333.5 Calories |
48.4g Carbs |
9.6g Fat |
17.5g Protein
|
Vegan Chickpea Salad
scaled to 1 serving
|
Vegan Chickpea Salad
In a food processor process each vegetable separately– carrots, celery and onion. Set aside in a medium size bowl. Now add chickpeas, nutritional yeast, tahini (sesame butter), mustard, and apple cider vinegar into the food processor. Process but *be sure to leave it a little chunky making sure it's not completely smooth*. Add chickpea mixture to vegetables. Stir together, add in capers and stir again. Serve wrapped in a lettuce leaf. Store in air tight container in the refrigerator if you have leftovers.
|
Dinner
305.3 Calories |
15.4g Carbs |
20.9g Fat |
16.5g Protein
1
slice
Asparagus, Fontina and Tomato Frittata
187.6 Calories |
2.9g Carbs |
14.8g Fat |
10.9g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Asparagus, Fontina and Tomato Frittata
scaled to 1 slice
Cucumber & Hummus
scaled to 1 serving
|
Asparagus, Fontina and Tomato Frittata
Preheat the broiler. Whisk the eggs, cream, 1/2 teaspoon salt, and pepper in a medium bowl to blend. Set aside. Chop the asparagus and tomato for the frittata.
Heat the oil and butter in a nonstick ovenproof skillet over medium heat.
Add the asparagus and saute until crisp-tender, about 2 minutes. Raise the heat to medium-high. Add the tomato and a pinch of salt and saute 2 minutes longer.
Pour the egg mixture over the asparagus mixture and cook for a few minutes until the eggs start to set. Sprinkle with cheese.
Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 5 minutes. Let the frittata stand 2 minutes. Loosen the frittata from skillet and slide the frittata onto a plate.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|