Vegetarian Day of Eats Example
monday
Day Total Calories
Day Total Macros
134g
Carbs
109g
Protein
46g
Fat
Fiber
32g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large
– 144 calories
4 Egg white
– 68 calories
½ Bell pepper, red, medium
– 19 calories
2 Tbsp Cheese, parmesan, grated (Tbsp)
– 34 calories
1 tsp Avocado oil (tsp)
– 41 calories
2 Tbsp Salsa (Tbsp)
– 10 calories
Directions
- Dice pepper.
- Add oil to a pan, stir fry pepper for 2 minutes.
- Whisk together egg whites and eggs, pour into pan. Also add in cheese.
- Cover with lid, let eggs set on low heat.
- Remove with a spatula, serve with salsa!
lunch @ 12:30 pm
Edit Meal
Ingredients
¾ cup Cottage cheese, 2%, dairy-free
– 173 calories
½ cup Corn, canned
– 63 calories
½ Bell pepper, red, medium
– 19 calories
1 oz Cheese, crumbled, feta, dairy-free
– 80 calories
2 Tbsp Cilantro
– 0 calories
⅛ tsp Chili seasoning
– 0 calories
⅛ tsp Garlic salt
– 0 calories
1 oz Tortilla chips
– 123 calories
Directions
- Optional: blend cottage cheese with a blender.
- Dice pepper & cilantro.
- Mix together all ingredients apart from chips.
- Serve with chips on the side.
- Enjoy!
snack
Edit Meal
Ingredients
1⅓ cups Edamame, in shell
– 260 calories
¼ tsp Salt
– 0 calories
Directions
- Season edamame with salt.
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Pasta, bean (e.g. chickpea, lentil), cooked
– 140 calories
½ cup Peas
– 59 calories
½ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 100 calories
1 cup Asparagus spears, chopped
– 27 calories
1 Zucchini, medium
– 33 calories
2 Tbsp Balsamic vinegar
– 28 calories
1 tsp Garlic salt
– 0 calories
Directions
- Preheat oven to 400°F.
- Boil pasta as instructed on package.
- Chop hard ends off asparagus, slice zucchini (yellow or green) and asparagus into small pieces.
- Line a baking sheet with parchment paper, add on veggies in a single layer, bake for 15 minutes.
- Combine all foods in a bowl, enjoy!
breakfast
lunch
snack
dinner
monday
Calories
1411
135g
Carbs
110g
Protein
47g
Fat
Fiber
33g
Added Sugar
—g
Ingredients
2 Egg, large
– 144 calories
4 Egg white
– 68 calories
½ Bell pepper, red, medium
– 19 calories
2 Tbsp Cheese, parmesan, grated (Tbsp)
– 34 calories
1 tsp Avocado oil (tsp)
– 41 calories
2 Tbsp Salsa (Tbsp)
– 10 calories
Directions
- Dice pepper.
- Add oil to a pan, stir fry pepper for 2 minutes.
- Whisk together egg whites and eggs, pour into pan. Also add in cheese.
- Cover with lid, let eggs set on low heat.
- Remove with a spatula, serve with salsa!
Ingredients
¾ cup Cottage cheese, 2%, dairy-free
– 173 calories
½ cup Corn, canned
– 63 calories
½ Bell pepper, red, medium
– 19 calories
1 oz Cheese, crumbled, feta, dairy-free
– 80 calories
2 Tbsp Cilantro
– 0 calories
⅛ tsp Chili seasoning
– 0 calories
⅛ tsp Garlic salt
– 0 calories
1 oz Tortilla chips
– 123 calories
Directions
- Optional: blend cottage cheese with a blender.
- Dice pepper & cilantro.
- Mix together all ingredients apart from chips.
- Serve with chips on the side.
- Enjoy!
Ingredients
1⅓ cups Edamame, in shell
– 260 calories
¼ tsp Salt
– 0 calories
Directions
- Season edamame with salt.
Ingredients
1 cup Pasta, bean (e.g. chickpea, lentil), cooked
– 140 calories
½ cup Peas
– 59 calories
½ cup Beans & legumes, Cannellini (white kidney beans), cooked
– 100 calories
1 cup Asparagus spears, chopped
– 27 calories
1 Zucchini, medium
– 33 calories
2 Tbsp Balsamic vinegar
– 28 calories
1 tsp Garlic salt
– 0 calories
Directions
- Preheat oven to 400°F.
- Boil pasta as instructed on package.
- Chop hard ends off asparagus, slice zucchini (yellow or green) and asparagus into small pieces.
- Line a baking sheet with parchment paper, add on veggies in a single layer, bake for 15 minutes.
- Combine all foods in a bowl, enjoy!
tuesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
wednesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
thursday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
friday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
saturday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
sunday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
You are very welcome to switch out any food within the same food group. Check out the Food Search to see what foods are within each food group.