990 Calorie Vegetarian diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto 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 990 calorie vegetarian diet plan

Example 990 Calorie Vegetarian Meal Plan

111.9g Carbs 44.2g Fat 42.5g Protein

Meal Summary	Ingredients	Directions
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 1/2 tsp Vegetable oil 1 tbsp Peanut butter 1 tortilla, medium Tortillas 1/2 medium Banana 1/2 cup, sliced Strawberries 1/2 tsp Cinnamon	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 8 oz Chickpeas 1 1/2 medium Carrots 1 stalk, medium Celery 1/8 medium Onions 1 tbsp, drained Capers 1 tbsp Nutritional Yeast 1/2 tbsp Sesame butter 1/2 tbsp Dijon mustard 1/2 tsp Vinegar 1/2 dash Salt 1 leaf outer Lettuce	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 1 extra large Egg 1 tsp Heavy whipping cream 1/16 tsp Salt 1/16 tsp Pepper 1/2 tsp Olive oil 1/4 cup Asparagus 1/2 tsp Butter 3/16 medium whole Tomatoes 1/16 cup, diced Fontina cheese Cucumber & Hummus scaled to 1 serving 1/4 cup Hummus 1 cup slices Cucumber	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.

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