Example Meal Plans – Vegetarian 1800 Calories

 

Breakfast

2 slice WHOLE WHEAT TOAST
3 item SOY CANADIAN BACON
2 large EGG, SCRAMBLED
5 medium DRIED FIGS

Snack...
10 medium STRAWBERRIES
1 cup MILK, 1%
5 almond ALMONDS

Lunch
2 tsp WALNUT OIL
1 tbsp BALSAMIC VINEGAR
2/3 cup SOY GROUND CHICKEN
10 cherry TOMATO
1/3 cup ALL-BRAN BUDS
2 cup SPINACH LEAVES
1 fruit ORANGE

Snack
1 medium APPLE
5 almond ALMONDS

 Dinner
1/2 cup COTTAGE CHEESE,
2 tbsp SALSA
2/3 cup SOY GROUND MEAT
2/3 cup BLACK BEANS
1 cup BULGAR, COOKED

 Breakfast
1/2 cup ALL-BRAN CEREAl
10 almond ALMONDS
1.5 cup MILK, 1%

Snack
1.5 cup GRAPES
1 cubic-inch MOZZARELLA CHEESE
3 item SOY TURKEY SLICES

Lunch
2 tbsp RICE VINEGAR
2 tsp WALNUT OIL
1/4 cup CHICKPEAS
1 cup MUSHROOMS
2 tbsp ONION, CHOPPED
4 oz FIRM TOFU, CUBED
2 cup SPINACH LEAVES
1 large WHOLE WHEAT PITA

Snack
4 large EGG WHITE, COOKED
1/2 medium GREEN PEPPER
1 tbsp AVOCADO, MASHED
1 tortilla WHOLE WHEAT TORTILLA

Dinner
2 tsp SESAME OIL
2 tbsp ONION, CHOPPED
1 cup BROCCOLI
1/2 cup GREEN PEPPER
2 tsp SOY SAUCE, (LOW SALT)
2/3 cup SOY GROUND CHICKEN
1 cup BROWN RICE, COOKED

 

 

 

Breakfast
1 cup BLUEBERRIES
2 tbsp GROUND FLAX SEED
1.5 cup MILK, 1%
24 gram WHEY PROTEIN ISOLATE

Snack
1 plum-tomato TOMATO
2 item SOY CANADIAN BACON
2 slice WHOLE WHEAT BREAD

Lunch
2 tbsp OLIVES
3 oz FIRM TOFU, CUBED
1 whole TOMATO
2/3 cup QUINOA (DRY)

Snack
1/4 cup COTTAGE CHEESE, 1%
5 cracker WHOLE WHEAT CRACKER

Dinner
3/4 cup SWEET POTATO
2 tbsp SOUR CREAM, LIGHT
2 patty SOY BURGER
1 cup STEAMED BROCCOLI

 

 

Breakfast
OATMEAL, DRY
1 tbsp SUNFLOWER SEEDS
24 gram WHEY PROTEIN ISOLATE
1.5 cup MILK, 1%

Snack
4 tbsp AVOCADO, MASHED
3 item SOY TURKEY SLICES
1/2 large WHOLE WHEAT PITA

Lunch
3 tbsp MOZZARELLA, DICED
1/2 cup SPINACH, BOILED, CHOPPED
2 oz FIRM TOFU, CUBED
1/2 cup TOMATO SAUCE, (SALT FREE)
1 cup LENTILS

Snack
1/2 cup GRAPES
1 cup MILK, 1%
3/4 cup SOYBEAN, EDAMAME, NO SHELL

Dinner
4 tbsp MOZZARELLA, DICED
1 cup MUSHROOMS
1/2 cup TOMATO SAUCE, (SALT FREE)
3 item SOY CANADIAN BACON
1 large WHOLE WHEAT PIT

 

 

 

Breakfast
1 medium BANANA
1 cup MILK, 1%
3 tsp PEANUT BUTTER, NATURAL
12 gram WHEY PROTEIN ISOLATE

Snack
5 almond ALMONDS
1/2 cup COTTAGE CHEESE, 1%
1 tortilla WHOLE WHEAT TORTILLA

Lunch
3/4 cup CELERY, CHOPPED
4 large EGG WHITE, COOKED
1 large EGG, HARD-BOILED, CHOPPED
1 tbsp LIGHT MAYONNAISE
2 tsp MUSTARD
2 cup SPINACH LEAVES
1 large WHOLE WHEAT TORTILLA
1 medium APPLE

Snack
12 medium BABY CARROTS
2 tbsp HUMMUS
2 item SOY TURKEY SLICEs

Dinner
5 pieces MARINATED ARTICHOKES
3 tbsp OLIVES
2 item TOFU HOTDOG, SLICED
15 cherry TOMATO
1 1/4 cup WHOLE WHEAT PASTA, COOKED

 

 

 

Breakfast
4 large EGG WHITE, SCRAMBLED
1 large EGG, SCRAMBLED
3/4 cup OATMEAL, DRY
4 tsp SUNFLOWER SEEDS

Snack
1 medium APPLE 138 72 0 19 3 0
2 tsp PEANUT BUTTER, NATURAL

Lunch
1 cup ALFALFA SPROUTS
2 tbsp AVOCADO, MASHED
1 tbsp ONION, CHOPPED
1/2 cup SPINACH LEAVES
1 patty SOY BURGER, SLICED
3 item SOY CANADIAN BACON
2 tortilla WHOLE WHEAT TORTILLA

Snack
1/2 cup BLUEBERRIES
3 tsp SUNFLOWER SEEDS
1/3 cup YOGURT, LOWFAT

Dinner
1 tsp SESAME OIL
1/4 cup RED PEPPER
1/4 cup SHREDDED CARROTS
1 tbsp RICE VINEGAR
2 tsp SOY SAUCE, (LOW SALT)
5 oz FIRM TOFU, CUBED
3/4 cup RICE NOODLES, COOKED