2860 Calorie
Vegetarian diet and meal plan
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Example 2860 calorie
vegetarian diet plan
Example 2860 Calorie Vegetarian Meal Plan
271.6g Carbs
155.3g Fat
114.6g Protein
Breakfast
923.4 Calories |
5.9g Carbs |
73.1g Fat |
56.9g Protein
2
omelet
Goat cheese and herb omelet
923.4 Calories |
5.9g Carbs |
73.1g Fat |
56.9g Protein
|
Goat cheese and herb omelet
scaled to 2 omelet
2 oz
Goat cheese
1/2 tbsp
Parsley
1 tsp chopped
Chives
1 tsp
Chervil
6 extra large
Egg
4 tbsp
Reduced fat milk
2 dash
Salt
2 tbsp
Butter
|
Goat cheese and herb omelet
Fresh parsley, chives, and chervil can be substituted for any 2 tsp of fresh herbs. Keep a bit of the herbs on the side for garnish, and mash the rest with the goat cheese to combine.
Whisk the eggs, milk, salt, and pepper in a medium bowl until evenly combined. Set aside a serving plate.
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula, moving the eggs around the pan until they form small curds, 2-3 minutes.
Gently shake pan and use the spatula to spread the egg mixture evenly across the pan. The top of the eggs should have a creamy consistency. Evenly spoon the goat cheese mixture in a line down the middle of the egg mixture.
Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll omelet onto the plate, seam side down. Garnish with additional herbs and serve immediately.
|
Lunch
926.8 Calories |
199.4g Carbs |
5.1g Fat |
37.4g Protein
2
serving
Lemon Pasta
832.7 Calories |
175.6g Carbs |
4.8g Fat |
35.8g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Lemon Pasta
scaled to 2 serving
1 tbsp
Lemon juice
1 1/2 tsp
Pepper
1/2 small
Red bell pepper
1 tbsp
Parmesan cheese
8 oz
Whole wheat pasta
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
Lemon Pasta
Cook pasta according to package directions.
Slice red pepper.
Put pasta, sliced pepper, ground pepper, and lemon juice in a bowl.
Sprinkle with parmesan cheese.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
|
Dinner
982.7 Calories |
66.3g Carbs |
77.1g Fat |
20.3g Protein
1
serving
Peach Pesto and Mozzarella Quesadilla
339.5 Calories |
32.0g Carbs |
18.2g Fat |
12.2g Protein
2
fruit
(402 g)
Avocados
643.2 Calories |
34.3g Carbs |
58.9g Fat |
8.0g Protein
|
Peach Pesto and Mozzarella Quesadilla
scaled to 1 serving
1 tortilla
Tortillas
1 tbsp
Basil Pesto
1/2 medium
Peaches
1 oz
Mozzarella cheese
3/4 tsp
Vegetable oil
Avocados
2
fruit
Avocados
|
Peach Pesto and Mozzarella Quesadilla
Preheat the skillet on stovetop to medium heat. Pour a little of the oil into the pan. Spread the pesto evenly on one side of the tortilla. Slice peaches and mozzarella thin and add them on top of the pesto. Top each with remaining tortilla and press together.
Place quesadillas in pan (one at a time if cooking more than one). Cook for 6-8 minutes, carefully flipping once halfway thorough until cheese is melted. Remove from grill and cut the quesadillas into quarters. Serve immediately.
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