2230 Calorie
Vegetarian diet and meal plan
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Example 2230 calorie
vegetarian diet plan
Example 2230 Calorie Vegetarian Meal Plan
238.8g Carbs
98.0g Fat
110.6g Protein
Breakfast
737.5 Calories |
87.9g Carbs |
41.8g Fat |
15.9g Protein
2
slice
Spicy Avocado Toast
549.8 Calories |
42.9g Carbs |
40.8g Fat |
11.2g Protein
1
melon, medium (about 5" dia)
(552 g)
Melons
187.7 Calories |
45.0g Carbs |
1.0g Fat |
4.6g Protein
|
Spicy Avocado Toast
scaled to 2 slice
1 fruit
Avocados
2 tsp
Olive oil
2 slice
Whole-wheat bread
2 tsp
Lemon juice
2 dash
Salt
2 dash
Pepper
1 tsp
Crushed red pepper flakes
Melons
1
melon, medium (about 5" dia)
Melons
|
Spicy Avocado Toast
Drizzle some olive oil on a piece of wheat bread and toast.
Mash and mix the avocado with some lemon juice, salt, and pepper, then spread it on top of the toast. Sprinkle red pepper flakes and eat.
|
Lunch
707.7 Calories |
64.6g Carbs |
24.9g Fat |
63.1g Protein
1
serving
Kung Pao Tempeh
492.9 Calories |
44.7g Carbs |
22.4g Fat |
34.5g Protein
1
serving
Cottage Cheese & Grapes
214.8 Calories |
19.8g Carbs |
2.4g Fat |
28.6g 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
Cottage Cheese & Grapes
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Grapes
|
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!
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
|
Dinner
759.0 Calories |
86.3g Carbs |
31.3g Fat |
31.7g Protein
1
serving
Greek Spaghetti
687.4 Calories |
85.9g Carbs |
26.5g Fat |
25.4g Protein
1
serving
Microwave Poached Eggs
71.6 Calories |
0.4g Carbs |
4.8g Fat |
6.3g Protein
|
Greek Spaghetti
scaled to 1 serving
1 1/2 tbsp
Butter
4 oz
Spaghetti
1/8 tsp
Salt
1/4 tsp, ground
Oregano
1/4 cup, grated
Parmesan cheese
Microwave Poached Eggs
scaled to 1 serving
1 large
Egg
1/8 tsp
Vinegar
1/3 cup
Water
|
Greek Spaghetti
Preheat oven to 250 degrees F (120 degrees C).
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
In a medium skillet over medium heat, melt butter with salt and cook until just brown. Remove from heat and toss with pasta, cheese and oregano. Pour into a 7x11 inch baking dish.
Bake in preheated oven 10 to 15 minutes, until hot and bubbly.
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
|