1290 Calorie
Vegetarian diet and meal plan
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Example 1290 calorie
vegetarian diet plan
Example 1290 Calorie Vegetarian Meal Plan
142.9g Carbs
51.7g Fat
76.9g Protein
Breakfast
417.7 Calories |
65.3g Carbs |
7.0g Fat |
28.6g Protein
1
Bowl
Breakfast Parfait
333.3 Calories |
43.9g Carbs |
6.5g Fat |
27.6g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Breakfast Parfait
scaled to 1 Bowl
8 oz
Nonfat greek yogurt
1/2 cup
Blueberries
1/2 cup, halves
Strawberries
1/4 cup
Granola with almonds
Blueberries
148
g
Blueberries
|
Breakfast Parfait
Mix in bowl.
|
Lunch
429.2 Calories |
50.9g Carbs |
20.1g Fat |
15.9g Protein
1
serving
Green Pea & Almond Salad
317.4 Calories |
24.7g Carbs |
20.0g Fat |
13.9g Protein
1
potato
Microwaved sweet potato
111.8 Calories |
26.2g Carbs |
0.1g Fat |
2.0g Protein
|
Green Pea & Almond Salad
scaled to 1 serving
1 cup
Peas
1/4 tsp
Lemon juice
1 cup
Spinach
1 oz
Almonds
1 tsp
Olive oil
Microwaved sweet potato
scaled to 1 potato
1 sweetpotato, 5" long
Sweet potato
|
Green Pea & Almond Salad
Pop the kettle on to boil. Place peas in a heatproof bowl.
Cover with boiling water and stand for 2-3 minutes or until peas are defrosted and bright green
Drain peas and pat dry with paper towel. Drizzle with a little extra virgin olive oil. Squeeze over lemon. Season with salt and pepper if needed.
Toss peas with spinach and almonds. Serve.
Microwaved sweet potato
Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
|
Dinner
458.2 Calories |
26.7g Carbs |
24.6g Fat |
32.3g Protein
1
serving
Gourmet Grilled Cheese
458.2 Calories |
26.7g Carbs |
24.6g Fat |
32.3g Protein
|
Gourmet Grilled Cheese
scaled to 1 serving
1/2 large
Egg
3/8 cup
Parmesan cheese
2 oz
Goat cheese
2 slice
Whole-wheat bread
2 slice, medium
Tomatoes
|
Gourmet Grilled Cheese
Place the beaten eggs in a wide, shallow bowl, and set aside. Place the parmesan cheese in a wide, shallow dish, and set aside.
Spread the goat cheese onto one side of each slice of bread. Sandwich two tomato slices between two pieces of bread, then dip both sides into the beaten egg. Allow the excess to drip off, then press the sandwiches into the parmesan cheese, coating well on each side; set aside. Repeat to make 4 sandwiches.
Heat a large, nonstick skillet over medium heat. Cook the sandwiches until golden brown and crisp, about 3 minutes per side.
|