1310 Calorie
Vegetarian diet and meal plan
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Example 1310 calorie
vegetarian diet plan
Example 1310 Calorie Vegetarian Meal Plan
115.6g Carbs
67.7g Fat
61.0g Protein
Breakfast
361.9 Calories |
34.2g Carbs |
21.9g Fat |
11.6g Protein
1
serving
Banana Tahini Toast
361.9 Calories |
34.2g Carbs |
21.9g Fat |
11.6g Protein
|
Banana Tahini Toast
scaled to 1 serving
2 tbsp
Cream cheese
2 tbsp
Sesame butter
1 slice
Whole-wheat bread
1/2 medium
Banana
|
Banana Tahini Toast
Place cream cheese and tahini in medium bowl; stir until well combined. Toast bread and spread tahini mixture on top of toast. Top with banana slices and enjoy!
|
Lunch
492.9 Calories |
44.7g Carbs |
22.4g Fat |
34.5g Protein
1
serving
Kung Pao Tempeh
492.9 Calories |
44.7g Carbs |
22.4g Fat |
34.5g Protein
|
Kung Pao Tempeh
scaled to 1 serving
4 oz
Tempeh
1 cup
Mixed vegetables
1 tbsp
Soy sauce
1 tbsp
Peanuts
1/2 dash
Salt
1/2 dash
Pepper
|
Kung Pao Tempeh
Preheat oven to 390°F/200°C. Cut the tempeh in large cubes. Marinate with the soy sauce for 10 minutes then bake for about 20 minutes.
In the meantime, cook the vegetables according to package directions, then season with extra soy sauce, salt and pepper.
Mix vegetables, baked tempeh, and peanuts and enjoy!
|
Dinner
408.2 Calories |
36.6g Carbs |
23.4g Fat |
14.9g Protein
1
serving
Peach Pesto and Mozzarella Quesadilla
339.5 Calories |
32.0g Carbs |
18.2g Fat |
12.2g Protein
6
spears
Roasted asparagus
68.8 Calories |
4.7g Carbs |
5.2g Fat |
2.6g 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
Roasted asparagus
scaled to 6 spears
6 spear, large
Asparagus
1/8 tsp
Salt
3/8 tbsp
Olive oil
|
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.
Roasted asparagus
Preheat oven to 425F.
Cut off the woody bottom part of the asparagus spears and discard.
With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy"
Place asparagus on foil-lined baking sheet and drizzle with olive oil.
Sprinkle with salt
With your hands, roll the asparagus around until they are evenly coated with oil and salt.
Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them.
They should be tender when pierced with the tip of a knife.
The tips of the spears will get very brown but watch them to prevent burning.
They are great plain, but sometimes I serve them with a light vinaigrette if we need something acidic to balance out our meal.
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