2730 Calorie
Vegetarian diet and meal plan
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Example 2730 calorie
vegetarian diet plan
Example 2730 Calorie Vegetarian Meal Plan
269.2g Carbs
133.5g Fat
138.7g Protein
Breakfast
891.4 Calories |
113.7g Carbs |
26.1g Fat |
61.7g Protein
2
smoothie
PB&J Smoothie
770.0 Calories |
101.8g Carbs |
19.4g Fat |
58.2g Protein
1
slice
Buttered Toast
121.5 Calories |
12.0g Carbs |
6.7g Fat |
3.5g Protein
|
PB&J Smoothie
scaled to 2 smoothie
2 small
Banana
2 tbsp
Peanut butter
2 tsp
Strawberry jam
16 oz
Nonfat greek yogurt
2 cup, halves
Strawberries
Buttered Toast
scaled to 1 slice
1 slice
Whole-wheat bread
1/2 tbsp
Butter
|
PB&J Smoothie
Blend all ingredients
Buttered Toast
Toast bread to desired doneness.
Spread butter across until evenly distributed.
Enjoy!
|
Lunch
873.3 Calories |
32.3g Carbs |
70.9g Fat |
37.8g Protein
2
slice
Broccoli Quiche
771.2 Calories |
25.4g Carbs |
63.4g Fat |
32.8g Protein
1
serving
Sautéed Garlic Spinach
102.1 Calories |
6.9g Carbs |
7.4g Fat |
5.0g Protein
|
Broccoli Quiche
scaled to 2 slice
2 cup chopped
Broccoli
3 extra large
Egg
3/4 cup
Coconut milk
1/2 tbsp
Butter
1/8 tsp
Nutmeg
1/8 tsp
Pepper
2 1/2 tbsp
Parmesan cheese
Sautéed Garlic Spinach
scaled to 1 serving
1/2 tbsp
Olive oil
3/4 clove
Garlic
1/4 dash
Salt
1/2 bunch
Spinach
|
Broccoli Quiche
Preheat oven to 425°F.
Butter a 10-inch round or 13x9-inch square baking dish.
Cook broccoli in the microwave or in boiling water for 4 minutes.
Whisk together eggs, coconut milk/cream, butter, nutmeg, salt and pepper. Stir in broccoli (and cheese, if using).
Pour into baking dish with broccoli and bake 20 minutes until set in the middle.
Sautéed Garlic Spinach
Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture.
Heat olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant.
Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute.
After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.
|
Dinner
941.8 Calories |
123.1g Carbs |
36.5g Fat |
39.2g Protein
2
serving
Lima Bean Pasta
941.8 Calories |
123.1g Carbs |
36.5g Fat |
39.2g Protein
|
Lima Bean Pasta
scaled to 2 serving
1/2 tsp, leaves
Tarragon
1/16 tsp
Salt
4 oz
Whole wheat pasta
1 cloves, minced
Garlic
2 tbsp
Olive oil
1 cup
Lima beans
1/4 cup, grated
Parmesan cheese
|
Lima Bean Pasta
Drain and rinse lima beans. Crush garlic.
Bring a large pot of lightly salted water to a boil. Place rotini pasta in the pot, cook for 8 to 10 minutes, until al dente, and drain.
Heat the olive oil in a skillet over medium-high heat. Place lima beans in skillet. Season with garlic, tarragon, and salt. Cook and stir until heated through. Toss with cooked rotini and top with Parmesan cheese to serve.
|