1460 Calorie
Vegetarian diet and meal plan
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Example 1460 calorie
vegetarian diet plan
Example 1460 Calorie Vegetarian Meal Plan
146.9g Carbs
76.9g Fat
55.8g Protein
Breakfast
443.4 Calories |
48.2g Carbs |
19.3g Fat |
23.5g Protein
1
Serving
Southwestern Eggs
255.8 Calories |
3.2g Carbs |
18.3g Fat |
18.9g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Southwestern Eggs
scaled to 1 Serving
1 spray
Pam cooking spray
2 large
Egg
1 tbsp
Salsa
1 oz
Mexican cheese
Melons
1
melon, medium (about 5" dia)
Melons
|
Southwestern Eggs
Use some vegetable spray to oil the pan. Allow it to warm up on medium heat. Put the eggs in the pan and scramble. Lower the heat. Add salsa and crumble cheese. Stir until firm and then eat.
|
Lunch
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
1
pocket
Hummus Pocket Sandwich
445.2 Calories |
54.9g Carbs |
20.4g Fat |
16.8g Protein
|
Hummus Pocket Sandwich
scaled to 1 pocket
3 cherry tomato
Cherry tomatoes
1 pita, large
Pita bread
1/2 cup
Hummus
1/4 cup
Alfalfa sprouts
1/2 tbsp
Olive oil
|
Hummus Pocket Sandwich
Rinse cherry tomatoes and cut into halves.
Slice an opening at the top of each pita and spread hummus on the inside of each. Stuff with alfalfa sprouts and 6 tomato halves. Drizzle olive oil over the sandwich filling and serve.
|
Dinner
548.2 Calories |
43.8g Carbs |
37.2g Fat |
15.5g Protein
1
serving
Shiitake and Scallion Ramen
339.3 Calories |
33.0g Carbs |
21.0g Fat |
6.9g Protein
1
serving
Peanut Butter & Celery
209.0 Calories |
10.7g Carbs |
16.2g Fat |
8.6g Protein
|
Shiitake and Scallion Ramen
scaled to 1 serving
4 mushroom
Mushrooms
1/2 package
Ramen noodle soup
1/4 cup, chopped
Scallions
1/2 tbsp
Vegetable oil
1/2 tbsp
Butter
1/8 tsp
Crushed red pepper flakes
1/2 dash
Pepper
1/2 tsp
Soy sauce
1/8 tsp
Sesame seeds
Peanut Butter & Celery
scaled to 1 serving
2 tbsp
Peanut butter
2 stalks, large
Celery
|
Shiitake and Scallion Ramen
Soak the ramen noodles in a bowl of warm water for at least 5 minutes to soften them; drain.
Heat the oil in a skillet or wok over medium-high heat. Slice shiitakes and add to pan along with the flavoring packet from the ramen noodles and whites of green onions and stir-fry until the mushrooms begin to take on a golden brown color. Season with pepper; remove from the pan to a plate.
To the skillet or wok add the butter and the noodles; toss for 1 minute. Add the shiitake mushrooms and toss again for another minute, adding greens on scallions, pinch of red pepper flakes, additional black pepper, and a pinch of black sesame seeds (if using). Serve.
Peanut Butter & Celery
Spread peanut butter on celery and enjoy!
|