2030 Calorie
Vegetarian diet and meal plan
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Example 2030 calorie
vegetarian diet plan
Example 2030 Calorie Vegetarian Meal Plan
230.6g Carbs
70.4g Fat
155.6g Protein
Breakfast
631.5 Calories |
79.8g Carbs |
13.9g Fat |
49.5g Protein
1
serving
Strawberry protein shake
425.7 Calories |
46.4g Carbs |
6.7g Fat |
44.9g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
Strawberry protein shake
scaled to 1 serving
30 grams
Whey protein powder
1 cup, unthawed
Strawberries
1 cup
Reduced fat milk
1 tsp
Vanilla extract
1/2 medium
Banana
4 oz
Nonfat greek yogurt
Blueberries
148
g
Blueberries
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
Strawberry protein shake
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
795.5 Calories |
74.1g Carbs |
30.3g Fat |
57.2g Protein
1
serving
Delicious Black Bean Burgers
355.9 Calories |
63.2g Carbs |
6.7g Fat |
14.6g Protein
1
serving
Protein-boosted Yogurt
439.6 Calories |
10.9g Carbs |
23.7g Fat |
42.6g Protein
|
Delicious Black Bean Burgers
scaled to 1 serving
1 muffin
English muffins
1/4 cup
Canned black beans
1/8 dash
Salt
1/16 medium
Onions
1/4 extra large
Egg
1/8 cup kernels
Corn
1/4 medium
Carrots
1/8 dash
Pepper
1 leaf inner
Lettuce
3/4 tsp
Vegetable oil
1/2 Potato medium
Potato
Protein-boosted Yogurt
scaled to 1 serving
1 scoop
Whey protein powder
8 oz
Greek yogurt
|
Delicious Black Bean Burgers
Drain black bleans. Grate carrots. Chop onions. Shred potatoes.
Mash black beans with a fork in a large bowl.
Mix carrots, onion, potatoes, and corn into the mashed beans.
Stir eggs into bean mixture to integrate completely.
Form the mixture into 8 patties with wet hands; season with salt and black pepper.
Heat vegetable oil in a skillet over medium heat. Cook the patties in hot oil until cooked through, about 6 minutes per side.
Place on muffin and garnish with lettuce.
Protein-boosted Yogurt
Mix a scoop of your favorite protein powder into yogurt for a quick protein snack!
|
Dinner
695.3 Calories |
76.7g Carbs |
26.1g Fat |
48.8g Protein
1
bowl
Fruit salad
695.3 Calories |
76.7g Carbs |
26.1g Fat |
48.8g Protein
|
Fruit salad
scaled to 1 bowl
385 grams
Cottage cheese
151 grams
Grapes
175 grams
Apples
28 1/3 grams
Walnuts
2 tsp
Cinnamon
|
Fruit salad
Core and chop up apples into 1" chunks, keeping skin on, combine all ingredients and stir.
|