2400 CALORIE VEGETARIAN MEAL PLAN

DAY 1
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Oatmeal Topped with Hemp and Blueberries
1 Cup Blueberries, raw 1.07 21.01 0.48 82.65
1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00
3 Tablespoons Hemp seeds 9.00 3.00 12.00 168.00
2 Cups Milk, skim, no fat 16.80 23.80 0.80 172.00
2 Packs Oatmeal, plain 8.80 35.20 4.00 190.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 35.82 85.71 17.38 621.65
AM Snack – Kefir with Fruit and Almonds
1 Cup Kefir 11.00 12.00 2.00 110.00
20 Almond Almonds, raw 4.25 3.95 10.13 115.60
1 Cup Strawberry halves, raw 1.02 11.67 0.46 48.64
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 16.27 27.62 12.58 274.24
Lunch – Veggie Bean Salad with Avocado
1 Cup, sliced Avocados 2.92 12.45 21.40 233.60
1 Cup Black beans, boiled, no salt 15.24 40.78 0.93 227.04
10 Medium Carrots, baby, raw 0.00 0.00 0.00 40.00
4 Each Egg whites, scrambled/boiled 14.00 1.20 0.00 68.00
2 Cups Endive, raw 1.25 3.35 0.20 17.00
2 Cups Lettuce, cos or romaine, raw 1.38 3.67 0.34 19.04
1 Cup Pepper, sweet bell, all colors, chopped 1.20 9.20 0.20 38.00
1 Tablespoon Vinegar, apple cider 0.00 0.14 0.00 3.15
2 Each Wasa crackers, light rye 2.00 14.00 0.00 60.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 29.53 77.97 12.37 535.03
PM Snack – Apple and Almond Milk with Cocoa
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
1 Tablespoon Cocoa, dry powder, unsweetened 1.06 2.93 0.74 12.37
1 Cup Unsweetened almond milk 1.00 2.00 4.00 40.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 2.36 25.93 5.24 133.37
Dinner – Grilled Salmon with Veggies and Brown Rice
8 Spears Asparagus, baked 2.88 4.93 0.26 26.40
2 Cups Cauliflower, steamed 5.80 13.50 0.79 68.40
6 Ounces Salmon, wild, cooked 43.25 0.00 13.82 309.40
1 Cup Rice, brown, long-grain, cooked 5.03 44.77 1.75 216.45
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 35.33 63.20 9.72 465.95
Evening Snack – Air Popped Popcorn
2 Cups Snacks, popcorn, air-popped 2.07 12.44 0.73 61.92
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 2.07 12.44 0.73 61.92
Actual Totals for Day # 1: 151.46 299.71 75.63 2417.66
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 2
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Cereal with Milk, Nuts and Fruit and Kefir
1 Cup Kashi GOLEAN cereal 13.00 30.00 1.00 140.00
1 Cup Kefir 11.00 12.00 2.00 110.00
1 Cup Milk, skim, no fat 8.40 11.90 0.40 86.00
1 Ounce Walnuts, raw 4.26 3.84 18.26 183.12
1 Cup Raspberries, raw 1.48 14.69 0.80 63.96
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 38.14 72.42 22.46 583.08
AM Snack – Almond Butter, Fresh Orange and Rice Cake
1 Tablespoon Almond butter, raw 2.41 3.40 9.46 101.28
1 Each Orange, medium 1.10 17.40 0.30 69.00
2 Each Rice cake, apple cinnamon, Quaker 2.00 18.00 0.00 80.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 5.51 38.80 9.76 250.28
Lunch – Tuna Salad Sandwich with Salad
2 Slices Bread, Ezekiel Sprouted Grain 8.00 30.00 1.00 160.00
10 Each Carrots, baby, raw 0.64 8.24 0.13 35.00
2 Each Celery, raw stalk trimmed 1.00 4.00 0.00 20.00
6 Ounces Tuna, light, canned in water 43.37 0.00 1.39 197.20
1 Tablespoon Mayonnaise, low fat 0.00 4.00 1.00 25.00
1/2 Tablespoon Relish, pickle 0.05 2.65 0.05 10.00
2 Medium Salad, garden with tomato, onion 3.90 28.50 1.20 148.00
1 Tablespoon Vinegar, apple cider 0.00 0.14 0.00 3.15
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 56.96 77.53 4.77 598.35
PM Snack – Apple and Raw Walnuts
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
1 Ounces Walnuts, raw 4.00 6.00 15.00 178.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 4.30 27.00 15.50 259.00
Dinner – Spaghetti and Medium Salad
1 Cup Broccoli, steamed 3.71 11.20 0.64 54.60
2 Ounces Cheese, mozzarella, part skim milk 13.59 1.55 8.92 142.24
1 Cup Kamut, spaghetti cooked 11.09 52.39 1.57 251.12
1 Small Salad, garden with tomato, onion 1.30 9.50 0.40 49.00
2 Tablespoons Salad dressing, Italian 0.14 1.37 1.91 22.50
1 Cup Pasta sauce, marinara, ready-to-serve 4.88 28.18 5.95 185.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 34.71 104.19 19.38 704.46
Actual Total for Day 2 139.62 319.94 71.87 2395.17
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 3
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – English Muffin with Scrambled Egg Whites, Almond Butter and Fruit
1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00
8 Each Egg whites, scrambled/boiled 28.00 2.40 0.00 136.00
1 Each English muffin, whole-wheat, toasted 5.86 26.90 1.40 134.81
1 Medium Grapefruit, raw 1.61 20.68 0.26 81.92
1 Tablespoon Almond butter, raw 2.41 3.40 9.46 101.28
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 37.88 53.38 24.72 571.01
AM Snack – Sun Dried Tomato and Basil Hummus (See Recipe) with Crackers
2 Cups Cucumber, raw, slices 1.60 5.60 0.00 28.00
4 Tablespoons Hummus, home prepared 2.92 12.07 5.15 106.20
1 Cup Peppers, sweet, green, raw 1.28 6.91 0.25 29.80
2 Each Wasa crackers, light rye 2.00 14.00 0.00 60.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 7.80 38.59 5.41 224.00
Lunch – Veggie Burger in Pita with Salsa, Lettuce, Tomato
2 Pita, large Bread, pita, whole-wheat 12.54 70.40 3.33 340.48
2 Tablespoons Mayo, organic, light 0.00 2.00 6.00 70.00
1 Large Salad, garden with tomato and onion 2.60 19.00 0.80 98.00
2 Tablespoons Sauce, ready-to-serve, salsa 0.49 2.00 0.05 8.64
2 Cups Spinach, raw 1.72 2.18 0.23 13.80
1 Cup Tomatoes, red, sliced 1.58 7.06 0.36 32.40
3 Patties Veggie burger 32.97 29.97 13.23 371.70
1 Tablespoon Vinegar, apple cider 0.00 0.14 0.00 3.15
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 51.91 132.74 24.00 938.17
PM Snack – Fresh Apple and Seeds
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
1 Ounce Pumpkin seeds raw 6.96 5.05 13.00 153.37
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 7.26 26.05 13.50 234.37
Dinner – Tomato Salad (See Recipe) with Quinoa
1 Tablespoon Olive oil, extra virgin 0.00 0.00 14.00 120.00
1 Cup Quinoa, cooked 8.14 39.41 3.55 222.00
1 Small Tomato, small chopped 1.00 5.70 0.40 26.00
1 Cup Water 0.00 0.00 0.00 0.00
1 Cup Zucchini, baked 2.00 8.00 0.00 38.00
Totals: 11.14 53.11 17.95 406.00
Evening Snack
2 Cups Popcorn, air popped 1.34 5.34 2.00 46.00
Totals: 1.34 5.34 2.00 46.00
Actual Totals for Day 3 117.32 309.20 87.58 2419.55
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 4
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Blueberry Smoothie and Wasa Crackers
1 Cup Blueberries, raw 1.07 21.01 0.48 82.65
1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00
3 Tablespoons Hemp seeds 9.00 3.00 12.00 168.00
1 Ounce Chia seeds, ground 4.43 12.43 8.72 138.92
1 Table spoon Tofutti Better Than Cream Cheese 0.00 0.00 4.00 40.00
2 Cup Unsweetened almond milk 2.00 4.00 8.00 80.00
2 Each Wasa crackers, light rye 2.00 14.00 0.00 60.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 18.65 57.14 33.30 578.57
AM Snack – Cottage Cheese, Fresh Peach and Almonds
1/2 Cup Cottage Cheese, Organic Low Fat 13.00 4.00 2.00 100.00
20 Almonds Almonds, raw 4.25 3.95 10.13 115.60
4 Ounces Peach 0.60 9.70 0.10 37.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 17.85 17.65 12.23 252.60
Lunch – Salad Topped with Veggies, Lentils and Beans
1 Cup Black beans, boiled, no salt 15.24 40.78 0.93 227.04
1 Cup Carrots, raw, chopped 1.02 10.54 0.26 45.10
1 Cup Cucumber, raw, slices 0.80 2.80 0.00 14.00
2 Cups Endive, raw 1.25 3.35 0.20 17.00
20 Each Grapes, red 0.40 8.20 0.20 40.00
1 Cup Lentils, boiled, no salt 17.86 39.86 0.75 229.68
2 Cups Lettuce, cos or romaine, raw 1.38 3.67 0.34 19.04
1 Tablespoon Olive oil, extra virgin 0.00 0.00 14.00 120.00
4 Large Olives, ripe, (small-extra large) 0.13 1.00 1.71 18.40
1 Tablespoon Vinegar, balsamic 0.08 2.72 0.00 14.08
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 38.16 112.93 18.39 744.34
PM Snack – Hard-Boiled Egg and Salad
1 Large Eggs, organic, hard-boiled 6.00 0.00 5.00 70.00
1 Tablespoon Olive oil, extra virgin 0.00 0.00 14.00 120.00
6 Large Olives, ripe 0.20 1.50 2.56 27.60
1 Medium Salad, garden with tomato, onion 1.95 14.25 0.60 74.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 8.15 15.75 22.16 291.60
Dinner – Tempeh and Veggie Stir Fry (See Recipe)
1/2 Cup Broccoli, stir fry 1.86 5.60 0.32 27.30
1/2 Cup Cauliflower, stir fry 1.45 3.38 0.20 17.10
1 Cup Tempeh 30.78 15.59 17.93 320.38
1 Cup Water 0.00 0.00 0.00 0.00
1/2 Cup Wild rice, cooked 3.27 17.50 0.28 82.82
Totals: 38.80 45.44 18.92 464.70
Evening Snack – Yogurt
4 Ounces Yogurt, organic, low fat 4.00 16.67 0.67 86.67
4.00 16.67 0.67 86.67
Actual Totals for Day 4 125.62 265.57 105.67 2418.47
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 5
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Cereal with Fruit and Chia and Hemp Seeds
3 Tablespoon Hemp seeds 9.00 3.00 12.00 168.00
1 Cup Kashi GOLEAN cereal 13.00 30.00 1.00 140.00
1 Cup Cantaloupe, raw 1.31 12.73 0.30 53.04
1 Ounce Chia seeds, ground 4.43 12.43 8.72 138.92
2 Cups Unsweetened almond milk 2.00 4.00 8.00 80.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 29.74 62.16 30.01 579.96
AM Snack – Strawberries and Almonds
20 Almonds Almonds, raw 4.25 3.95 10.13 115.60
1 Cup Strawberry halves, raw 1.02 11.67 0.46 48.64
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 5.27 15.62 10.58 164.24
Lunch – Moroccan Salmon with Braised Kale (See Recipe)
1 Tablespoon Butter, no salt 0.12 0.01 11.51 101.74
1 Cup Kale, steamed 2.47 7.32 0.52 36.40
1 Cup Rice, brown, long-grain, cooked 5.03 44.77 1.75 216.45
6 Ounces Salmon, baked 37.62 0.00 21.00 348.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 45.24 52.10 34.78 702.59
PM Snack – Apple, Cheese and Crackers
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
2 Ounces Cheese, low fat, cheddar or Colby 13.64 1.07 3.92 96.88
4 Crackers Whole-wheat, low salt 1.41 10.98 2.75 70.88
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 15.34 33.05 7.17 248.76
Dinner – Spaghetti with Eggplant and Veggies
1 Ounce Cheese, goat, semisoft type 6.12 0.72 8.46 103.19
1 Cup Eggplant 0.82 8.64 0.23 34.65
1 Cup Kamut, spaghetti, cooked 11.09 52.39 1.57 251.12
1 Tablespoon Olive oil, pure 0.00 0.00 14.00 130.00
1 Small Salad, garden with tomato, onion 1.30 9.50 0.40 49.00
1 Cup Water 0.00 0.00 0.00 0.00
1/2 Cup Tomato, diced 0.00 4.00 0.00 19.00
1/2 Cup Zucchini, baked 1.00 4.00 0.00 19.00
Totals: 20.33 79.25 24.65 605.96
Evening Snack
1 Tablespoon Almond butter, raw 2.40 3.40 9.50 101.00
Totals: 2.40 3.40 9.50 101.00
Actual Totals for Day 5 118.33 245.58 116.71 2402.51
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 6
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Bread, Peanut Butter, Kefir, Peach and Chia Seeds
1 Slice Bread, Ezekiel Sprouted Grain 4.00 15.00 0.50 80.00
3 Tablespoons Hemp seeds 9.00 3.00 12.00 168.00
1 Cup Kefir 11.00 12.00 2.00 110.00
4 Ounces Peach 0.60 9.70 0.10 37.00
2 Tablespoons Peanut butter, all natural 8.00 6.00 16.00 210.00
1 Ounce Chia seeds, ground 4.43 12.43 8.72 138.92
Totals: 37.03 58.13 39.32 743.92
AM Snack – Rice Cakes, Cashew Nut Butter and Grapes
20 Each Grapes, red 0.40 8.20 0.20 40.00
1 Tablespoon Cashew butter, raw 2.81 4.41 7.91 93.92
4 Each Rice cake, apple cinnamon, Quaker 4.00 36.00 0.00 160.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 7.21 48.61 8.11 293.92
Lunch – Tuna Sandwich with Fruit
1/2 Cup Apricots, dried, organic 1.50 27.69 0.23 106.25
2 Slices Bread, Ezekiel Sprouted Grain 8.00 30.00 1.00 160.00
6 Medium Carrots, baby, raw 0.00 0.00 0.00 24.00
2 Each Celery, raw stalk trimmed 1.00 4.00 0.00 20.00
6 Ounces Fish, tuna, light, canned in water 43.37 0.00 1.39 197.20
2 Tablespoons Mayonnaise, low fat 0.00 8.00 2.00 50.00
2 Tablespoons Relish, pickle 0.20 10.60 0.20 40.000
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 54.07 80.29 4.82 597.45
PM Snack – Hard-Boiled Egg and Raspberries
2 Large Eggs, organic, hard-boiled 12.00 0.00 10.00 140.00
1 Cup Raspberry halves, raw 1.48 14.69 0.80 63.96
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 13.48 14.69 10.80 203.96
Dinner – Homemade Pizza
1 Cup Jerusalem-artichokes, raw 3.00 26.16 0.01 114.00
2 Ounces Kraft, cheese, mozzarella, natural shredded part-skim
12.00 2.00 10.00 160.00
1 Each Low carb wrap 5.00 24.00 1.50 100.00
2 Tablespoons Mushrooms 0.43 1.06 0.09 5.60
1 Cup Tomato sauce, no salt added 3.17 18.08 0.49 90.28
Totals: 23.61 71.30 12.10 469.88
Evening Snack – Almond Butter on a Spoon
1 Tablespoon Almond butter, raw 2.41 3.40 9.46 101.28
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 2.41 3.40 9.46 101.28
Actual Totals for Day 6 137.80 276.41 84.59 2410.41
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 7
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Oatmeal with Protein Powder and Berries
1 Cup Blueberries, raw 1.07 21.01 0.48 82.65
1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00
2 Packs Oatmeal, plain Quaker 8.80 35.20 4.00 190.00
2 Scoops Protein powder 24.00 8.00 3.00 150.00
1.5 Cups Unsweetened almond milk 1.50 3.00 6.00 60.00
Totals: 35.52 69.91 13.58 491.65
AM Snack – Melon and Seeds
1 Cup Cantaloupe 1.31 12.73 0.30 53.04
1 Ounce Pumpkin seeds, raw 6.96 5.05 13.00 153.37
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 8.27 17.78 13.29 206.41
Lunch – Chili and Salad
2 Cups Chili, Amy's Organic Medium Chili 26.00 60.00 18.00 500.00
6 Large Olives, ripe 0.20 1.50 2.56 27.60
1 Medium Salad, garden with tomato, onion 1.95 14.25 0.60 74.00
1 Tablespoon Vinegar, apple cider 0.00 0.14 0.00 3.15
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 28.15 75.89 21.16 604.75
PM Snack – Sun Dried Tomato, Zucchini and Basil Hummus (See Recipe)
4 Each Celery, raw stalk trimmed 2.00 8.00 0.00 40.00
4 Tablespoons Hummus, home prepared 2.92 12.07 5.15 106.20
2 Each Wasa crackers, light rye 2.00 14.00 0.00 60.00
1 Cup Water 0.00 0.00 0.00 0.00
6 Medium Zucchini, baby, raw 1.80 1.80 0.00 12.00
Totals: 35.87 5.15 218.20
Dinner – Bean Stir Fry over Rice
1 Cup Kidney beans, all types, boiled, no salt 15.35 40.36 0.89 224.79
1 Cup Broccoli 3.71 11.20 0.64 54.60
1/2 Cup Mushrooms 1.08 1.15 0.12 7.70
1 Tablespoon Olive oil, pure 0.00 0.00 14.00 130.00
1 Cup Pepper, sweet bell, all colors 1.20 9.20 0.20 38.00
1 Cup Rice, brown, long-grain, cooked 5.03 44.77 1.75 216.45
2 Tablespoons Soy sauce, Kikkoman 'Lite' 0.00 2.60 0.00 22.00
1 Cup Water 0.00 0.00 0.00 0.00
1/2 Cup Water chestnuts, sliced 0.62 8.61 0.04 35.00
Totals: 26.99 117.89 17.64 728.54
Evening Snack – Pistachios
1 Ounce Pistachio nuts, raw 6.05 7.84 13.03 161.88
Totals: 6.05 7.84 13.03 161.88
Actual Totals for Day 7 113.70 325.18 83.86 2411.43
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 8
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Quinoa Breakfast Bowl (See Recipe)
1 Ounce Pecans, raw 2.60 3.93 20.40 195.90
1 Cup Quinoa, cooked 8.14 39.41 3.55 222.00
Totals: 10.74 43.33 23.96 417.90
AM Snack – Apple and Goat Cheese on Wasa Crackers
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
1 Ounce Cheese, goat, semisoft type 6.12 0.72 8.46 103.19
2 Each Wasa crackers, light rye 2.00 14.00 0.00 60.00
Totals: 8.42 35.72 8.96 244.19
Lunch – Veggie Sandwich and Pear
1 Cup Avocado, pureed 4.60 17.00 35.20 370.00
2 Slices Bread, Ezekiel Sprouted Grain 8.00 30.00 1.00 160.00
2 Ounces Cheese substitute, mozzarella 6.50 13.42 6.93 140.62
1 Each Pear, medium with peel 0.70 25.10 0.00 98.00
1 Cup Spinach, raw 0.86 1.09 0.12 6.90
1 Cup Bean sprouts, fresh 5.00 13.00 0.00 62.00
1 Cup Amy's Organic Vegetable Barley Soup 2.00 13.00 1.00 70.00
Totals: 27.66 112.61 44.25 907.52
PM Snack – Kefir, Chia Seeds and Strawberries
1 Cup Kefir 11.00 12.00 2.00 110.00
1 Ounce Chia seeds, ground 4.43 12.43 8.72 138.92
1 Cup Strawberry halves, raw 1.02 11.67 0.46 48.64
Totals: 16.45 36.11 11.17 297.56
Dinner – Kale and Pinto Bean Soup (See Recipe) with Veggie Burger
1/2 Cup Pinto beans, boiled 8.75 29.03 0.45 152.28
1 Cup Kale, steamed 2.47 7.32 0.52 36.40
2 Tablespoons Tahini, from raw and stone sesame seeds 5.34 7.86 14.40 171.00
2 Each Veggie Burgers 20.00 6.00 8.00 180.00
Totals: 36.56 50.20 23.37 539.68
Actual Totals for Day 8 99.83 277.97 111.71 2406.84
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 9
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Green Smoothie
1 Each Banana, med 8" 1.20 26.70 0.60 105.00
2 Scoops Protein powder 24.00 8.00 3.00 150.00
2 Cup Spinach, raw 1.72 2.18 0.23 13.80
1 Ounce Chia seeds, ground 4.43 12.43 8.72 138.92
2 Cup Unsweetened almond milk 2.00 4.00 8.00 80.00
Totals: 33.34 53.31 20.55 487.72
AM Snack – Apple and Walnuts
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
1 Ounce Walnuts, raw 4.26 3.84 18.26 183.12
Totals: 4.56 24.84 18.76 264.12
Lunch – Soup, Crackers and Cottage Cheese
1 Cup Cottage cheese, organic, low fat 26.00 8.00 4.00 200.00
1 Ounce Chia seeds, ground 4.43 12.43 8.72 138.92
2 Cups Amy's Organic Vegetable Barley Soup 4.00 26.00 2.00 140.00
2 Each Wasa crackers, light rye 2.00 14.00 0.00 60.00
Totals: 36.43 60.43 14.72 538.92
PM Snack – Pear and Almonds
20 Almonds Almonds, raw 4.25 3.95 10.13 115.60
1 Each Pear, medium with peel 0.70 25.10 0.00 98.00
Totals: 4.95 29.05 10.13 213.60
Dinner – Halibut, Green Beans and Rice
1 Cup Green beans, steamed 2.36 9.85 0.35 43.75
2 Tablespoons Coconut oil 0.00 0.00 27.20 234.00
6 Ounces Halibut, broiled 45.00 0.00 6.00 240.00
1 Cup Rice, brown, long-grain, cooked 5.03 44.77 1.75 216.45
Totals: 52.39 54.62 35.31 734.20
Evening Snack – Cocoa Cinnamon Smoothie
1/2 Tea spoon Cinnamon 0.15 2.70 0.10 9.00
1 Tablespoon Cocoa, dry powder, unsweetened 1.06 2.93 0.74 12.37
1/2 Cup Ice cubes 0.00 0.00 0.00 0.00
1 Ounce Chia seeds, ground 4.43 12.43 8.72 138.92
1 Cup Unsweetened almond milk 1.00 2.00 4.00 40.00
Totals: 6.64 20.06 13.56 200.28
Actual Totals for Day 9 138.32 242.31 113.02 2438.83
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 10
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Oatmeal, Kefir, Hemp Seeds and Blueberries
1 Cup Blueberries, raw 1.07 21.01 0.48 82.65
3 Tablespoons Hemp seeds 9.00 3.00 12.00 168.00
1/2 Cup Kefir 11.00 12.00 2.00 110.00
2 Packs Oatmeal, plain 8.00 56.00 4.00 300.00
2 Cups Unsweetened almond milk 2.00 4.00 8.00 80.00
Totals: 31.07 96.01 26.48 740.65
AM Snack – Avocado and Veggies
1 Cup Avocado, pureed 4.60 17.00 35.20 370.00
15 Medium Carrots, baby, raw 0.96 12.36 0.20 52.50
1 Cup Peppers, sweet, green, raw 1.28 6.91 0.25 29.80
Totals: 6.84 36.27 35.65 452.30
Lunch – Spaghetti Squash Casserole (See Recipe) and Salad
1 Cubic inch Cheese substitute, mozzarella 2.06 4.26 2.20 44.64
1 Tablespoon Olive oil, extra virgin 0.00 0.00 14.00 120.00
1 Large Salad, garden with tomato and onion 2.60 19.00 0.80 98.00
1 Cup Squash, winter, spaghetti, baked 1.02 10.01 0.40 41.85
1 Cup Tomatoes, red 2.28 9.62 0.26 43.20
1 Tablespoon Vinegar, balsamic 0.08 2.72 0.00 14.08
Totals: 8.05 45.62 17.67 361.77
PM Snack – Hard-Boiled Eggs and Apple
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
2 Large Eggs, organic, hard-boiled 12.00 0.00 10.00 140.00
Totals: 12.30 21.00 10.50 221.00
Dinner – Chili
2 Cups Chili, Amy's Organic Medium Chili 26.00 60.00 18.00 500.00
1/2 Tablespoon Olive oil, extra virgin 0.00 0.00 7.00 60.00
1 Large Salad, garden with tomato and onion 2.60 19.00 0.80 98.00
1 Tablespoon Vinegar, apple cider 0.00 0.14 0.00 3.15
Totals: 28.60 79.14 25.80 661.15
Actual Totals for Day 10 86.86 278.05 116.09 2436.87
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 11
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Grapefruit, Cereal with Chia Seeds
1 Each Grapefruit, pink or red, 4" diam. 1.20 23.80 0.20 92.00
2 Table spoons Hemp deeds 6.00 2.00 8.00 112.00
1 Cup Kashi GOLEAN cereal 13.00 30.00 1.00 140.00
1 Ounce Chia seeds, ground 4.43 12.43 8.72 138.92
1 Cup Unsweetened almond milk 1.00 2.00 4.00 40.00
Totals: 25.63 70.23 21.92 522.92
AM Snack – Mixed Fruit with Cinnamon and Seeds
1 Cup Blueberries 1.07 21.01 0.48 82.65
1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00
1 Cup Cantaloupe 1.49 14.44 0.34 60.18
2 Slices Pineapple 0.60 20.80 0.80 82.00
1 Ounce Pumpkin seeds, raw 6.96 5.05 13.00 153.37
1 Cup Strawberry halves, raw 1.02 11.67 0.46 48.64
Totals: 11.29 75.68 15.17 435.84
Lunch – Tempeh and Veggie Sir Fry
2 Cups Broccoli 4.23 7.44 0.50 39.76
2 Teaspoons Sesame oil, cooking 0.00 0.00 9.00 79.56
1 Tablespoon Onion, chopped 0.10 0.90 0.00 4.00
1 Cup Tempeh 30.78 15.59 17.93 320.38
1 Cup Yam, baked 2.00 37.60 0.20 158.00
Totals: 37.11 61.53 27.62 601.70
PM Snack – Apple and Almond Butter
1 Tablespoon Almond butter, raw 2.40 3.40 9.50 101.00
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
Totals: 2.70 24.40 10.00 182.00
Dinner – Quinoa and Veggies
2 Ounces Cheese, feta 7.96 2.29 11.92 147.84
1 Tablespoon Olive oil, extra virgin 0.00 0.00 14.00 120.00
11 Large Olives, ripe 0.37 2.75 4.70 50.60
1 Tablespoon Onion, chopped 0.10 0.90 0.00 4.00
1 Cup Quinoa, cooked 8.14 39.41 3.55 222.00
2 Cups Spinach, raw 1.72 2.18 0.23 13.80
1 Cup Tomato sauce, no salt added 3.17 18.08 0.49 90.28
Totals: 21.46 65.61 34.89 648.52
Actual Totals for Day 11 98.18 297.44 109.60 2390.98
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 12
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Bread, Cottage Cheese and Melon
1 Slice Bread, Ezekiel Sprouted Grain 4.00 15.00 0.50 80.00
1 Cup Cottage cheese, 1% fat 28.00 6.20 2.30 164.00
1 Cup Cantaloupe 1.49 14.44 0.34 60.18
1 Ounce Chia seeds, ground 4.43 12.43 8.72 138.92
1/2 Tablespoon Tofutti Better Than Cream Cheese 0.00 0.00 2.00 20.00
Totals: 37.92 48.07 13.85 463.10
AM Snack – Veggie Hand Roll (See Recipe) and Crackers
1 Cup Avocados 2.92 12.45 21.40 233.60
1 Cup Cucumber, raw, slices 0.80 2.80 0.00 14.00
1 Tablespoon Tofutti Better Than Cream Cheese 0.00 0.00 4.00 40.00
2 Each Wasa crackers, light rye 2.00 14.00 0.00 60.00
Totals: 5.72 29.25 25.40 347.60
Lunch – Salmon Sandwich with Soup
2 Slices Bread, Ezekiel Sprouted Grain 8.00 30.00 1.00 160.00
6 Ounces Salmon, canned, no salt, drained solids with bone
36.43 0.00 9.35 239.70
2 Tablespoons Mayo, organic, light 0.00 2.00 6.00 70.00
1 Cup Spinach, raw 0.86 1.09 0.12 6.90
1 Small Tomato, sliced 1.00 5.70 0.40 26.00
2 Cups Amy's Organic Minestrone Soup 6.00 34.00 2.00 180.00
Totals: 52.29 72.79 18.87 682.60
PM Snack – Pear and Walnuts
1 Ounce Walnuts, raw 4.26 3.84 18.26 183.12
1 Each Pear, medium with peel 0.70 25.10 0.00 98.00
Totals: 4.96 28.94 18.26 281.12
Dinner – Veggie Burger and Sweet Potato
1/2 Tablespoon Dijon mustard 0.00 0.00 0.00 7.50
4 Ounces Veggie burger 12.00 34.00 0.00 200.00
1 Cup Lettuce, cos or romaine, raw 0.69 1.84 0.17 9.52
2 Whole Mushrooms, portabella, grilled 4.20 8.52 0.34 43.68
1 Tablespoon Onion, chopped 0.10 0.90 0.00 4.00
1 Large Salad, garden with tomato and onion 2.60 19.00 0.80 98.00
1 Tablespoon Vinegar, apple cider 0.00 0.14 0.00 3.15
1 Cup Yam, baked 2.00 37.60 0.20 158.00
Totals: 21.59 101.99 1.50 523.85
Evening Snack – Almond Butter on a Spoon
1 Tablespoon Almond butter, raw 2.40 3.40 9.50 101.00
1 Cup Water 0.00 0.00 0.00 0.00
Totals: 2.40 3.40 9.50 101.00
Actual Totals for Day 12 124.88 284.45 87.39 2399.27
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 13
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Spinach and Mushroom Eggs with Crackers and Almond Butter
1 Cup Egg substitute, liquid 30.12 1.61 8.31 210.84
2 Large Eggs, organic 12.00 0.00 10.00 140.00
1/2 Cup Mushrooms 1.69 4.13 0.37 21.84
1 Tablespoon Almond butter, raw 2.41 3.40 9.46 101.281
Tablespoon Olive oil, pure 0.00 0.00 14.00 130.00
1 Cup Spinach, raw 0.86 1.09 0.12 6.90
1 Small Tomato, sliced 1.00 5.70 0.40 26.00
2 Each Wasa crackers, light rye 2.00 14.00 0.00 60.00
Totals: 50.08 29.92 42.65 696.86
AM Snack – Apple and Savory Cashews (See Recipe)
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
1 Ounce Cashews, raw 5.00 9.00 13.00 160.00
Totals: 5.30 30.00 13.50 241.00
Lunch – Soup with Chickpeas and Crackers
1 Cup Chickpeas, boiled 14.53 44.97 4.25 268.96
2 Tablespoons Tofutti Better Than Cream Cheese 0.00 0.00 8.00 80.00
4 Each Wasa crackers, light rye 4.00 28.00 0.00 120.00
2 Cups Amy's Organic Minestrone Soup 6.00 34.00 2.00 180.00
Totals: 24.53 106.97 14.25 648.96
PM Snack – Cucumber and Tomato Salad with Feta Cheese
1 Ounce Cheese, feta 3.98 1.15 5.96 73.92
1 Cup Cucumber, chopped 0.80 2.80 0.00 14.00
1 Tablespoon Olive oil, extra virgin 0.00 0.00 14.00 120.00
1 Small Tomato, chopped 1.00 5.70 0.40 26.00
1 Tablespoon Vinegar, balsamic 0.08 2.72 0.00 14.08
Totals: 5.86 12.37 20.36 248.00
Dinner – Fish and Cauliflower Rice (See Recipe)
2 Cups Cauliflower, steamed 5.80 13.50 0.79 68.40
1 Large Egg, organic 6.00 0.00 5.00 70.00
6 Ounces Haddock, cooked 41.21 0.00 1.58 190.40
1 Tablespoon Onion, chopped 0.10 0.90 0.00 4.00
Totals: 53.10 14.40 7.37 332.80
Evening Snack – Pistachios and Kefir
1/2 Tablespoon Honey, unpasteurized, raw 0.03 8.65 0.00 31.92
1/2 Cup Kefir 5.50 6.00 1.00 55.00
1 Ounce Pistachio nuts, raw 6.05 7.84 13.03 161.88
Totals: 11.58 22.49 14.03 248.80
Actual Totals for Day 13 150.46 216.15 112.16 2416.42
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 14
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – French Toast and Blueberries
1 Cup Blueberries, raw 1.07 21.01 0.48 82.65
2 Slices Bread, Ezekiel Cinnamon Raisin 6.00 36.00 0.00 160.00
1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00
2 Large Eggs, organic 12.00 0.00 10.00 140.00
Totals: 19.22 59.71 10.58 391.65
AM Snack – Apple, Kefir and Seeds
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
1 Cup Kefir 11.00 12.00 2.00 110.00
1 Ounce Pumpkin seeds, raw 6.96 5.05 13.00 153.37
Totals: 18.26 38.05 15.50 344.37
Lunch – Stuffed Eggplant (See Recipe), Salad and Soup
2 Ounces Cheese, feta 7.96 2.29 11.92 147.84
1 Cup Eggplant 0.82 8.64 0.23 34.65
1 Tablespoon Olive oil, extra virgin 0.00 0.00 14.00 120.00
1 Large Salad, garden with tomato and onion 2.60 19.00 0.80 98.00
1 Tablespoon Vinegar, apple cider 0.00 0.14 0.00 3.15
2 Cups Amy's Organic Vegetable Barley Soup 4.00 26.00 2.00 140.00
Totals: 15.38 56.07 28.94 543.64
PM Snack – Pear and Cashew Nut Butter
1 Tablespoon Cashew butter, raw 2.81 4.41 7.91 93.92
1 Each Pear, medium with peel 0.70 25.10 0.00 98.00
Totals: 3.51 29.51 7.91 191.92
Dinner – Pumpkin and Quinoa with White Beans (See Recipe)
1 Cup Broccoli, steamed 5.70 9.84 0.22 51.52
1 Cup Kidney beans, boiled 16.00 39.40 0.20 218.00
2 Tablespoons Olive oil, extra virgin 0.00 0.00 28.00 240.00
1 Cup Pumpkin 1.76 12.01 0.17 49.00
1 Cup Quinoa, cooked 8.14 39.41 3.55 222.00
1 Large Salad, garden with tomato and onion 2.60 19.00 0.80 98.00
1 Tablespoon Syrup, maple 0.00 13.42 0.04 52.20
1 Teaspoon Vinegar, balsamic 0.03 0.90 0.00 4.66
Totals: 34.23 133.97 32.98 935.38
Actual Totals for Day 14 90.60 317.32 95.91 2406.97
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 15
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Peanut Butter and Banana Yogurt Smoothie Blend and Bread and Butter
1 Each Banana, med 8" 1.20 26.70 0.60 105.00
2 Slices Bread, Ezekiel Sprouted Grain 8.00 30.00 1.00 160.00
1 Tablespoon Butter, no salt 0.12 0.01 11.51 101.74
1/2 Cup Ice cubes 0.00 0.00 0.00 0.00
1 Tablespoon Peanut butter, natural 4.00 3.00 8.00 105.00
6 Ounces Yogurt, Greek, non-fat, plain 18.00 7.00 0.00 100.00
Totals: 31.32 66.71 21.11 571.74
AM Snack – Savory Cashews (See Recipe)
1 Ounce Cashews, raw 5.00 9.00 13.00 160.00
1 Each Pear, medium with peel 0.70 25.10 0.00 98.00
Totals: 5.70 34.10 13.00 258.00
Lunch – Veggie Burger and Salad
1 Cup Sliced avocados 2.92 12.45 21.40 233.60
1/2 Tablespoon Dijon mustard 0.00 0.00 0.00 7.50
6 Ounces Veggie burger 18.00 51.00 0.00 300.00
1/2 Cup Lettuce, cos or romaine, raw 0.34 0.92 0.08 4.76
1/2 Tablespoon Onions, sweet, raw 0.59 5.59 0.06 23.68
1 Large Salad, garden with tomato and onion 2.60 19.00 0.80 98.00
2 Slices Tomato, sliced, organic 0.00 0.00 0.00 8.00
1 Tablespoon Vinegar, apple cider 0.00 0.14 0.00 3.15
1 Each Bun, hamburger, Rudi's Organic Bakery, whole wheat
7.00 29.00 1.00 160.00
Totals: 31.46 118.10 23.35 838.69
PM Snack – Apple and Almond Butter
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
1 Tablespoon Almond butter, raw 2.41 3.40 9.46 101.28
Totals: 2.71 24.40 9.96 182.28
Dinner – Eggs and Soup
8 Spears Asparagus, baked 3.54 2.30 0.50 21.60
2 Large Eggs, Organic 12.00 0.00 10.00 140.00
1 Tablespoon Olive oil - pure 0.00 0.00 14.00 130.00
2 Cups Amy's Organic Minestrone Soup 6.00 34.00 2.00 180.00
Totals: 21.54 36.30 26.50 471.60
Evening Snack – Popcorn
3 Cups Popcorn, air popped 2.01 8.01 3.00 69.00
Totals: 2.01 8.01 3.00 69.00
Actual Totals for Day 15 94.74 287.62 96.92 2391.31
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 16
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Grapefruit, Cereal with Chia Seeds
1 Each Grapefruit, pink or red, 4" dia. 1.20 23.80 0.20 92.00
2 Tablespoons Hemp seeds 6.00 2.00 8.00 112.00
1 Cup Kashi GOLEAN cereal 13.00 30.00 1.00 140.00
1 Ounce Chia seeds, ground 4.43 12.43 8.72 138.92
1 Cup Unsweetened almond milk 1.00 2.00 4.00 40.00
Totals: 25.63 70.23 21.92 522.92
AM Snack – Apple and Almond Butter
1 Tablespoon Almond butter, raw 2.40 3.40 9.50 101.00
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
Totals: 2.70 24.40 10.00 182.00
Lunch – Teriyaki Tofu (See Recipe), Chickpeas and Large Salads
1 Cup Avocado, pureed 4.60 17.00 35.20 370.00
1 Cup Chickpeas 14.53 44.97 4.25 268.96
1 Table spoon Olive oil, extra virgin 0.00 0.00 14.00 120.00
2 Large Salad, garden with tomato and onion 5.20 38.00 1.60 196.00
1 Cup Tofu, firm 20.64 4.26 10.51 176.40
1 Teaspoon Vinegar, balsamic 0.03 0.90 0.00 4.66
Totals: 45.00 105.13 65.56 1136.02
PM Snack – Kefir and Blueberries
1 Cup Blueberries, raw 1.07 21.01 0.48 82.65
1 Cup Kefir 11.00 12.00 2.00 110.00
Totals: 12.07 33.01 2.48 192.65
Dinner – Homemade Pizza
2 Ounces Kraft, cheese, mozzarella natural shredded part-skim
12.00 2.00 10.00 160.00
1 Each Low carb wrap 5.00 24.00 1.50 100.00
2 Tablespoons Onion, chopped 0.20 1.80 0.00 8.00
1 Medium Salad, garden with tomato and onion 1.95 14.25 0.60 74.00
1 Cup Spinach, raw 0.86 1.09 0.12 6.90
2 Tablespoons Tomato sauce, no salt added 0.39 2.22 0.06 11.10
1 Tablespoon Vinegar, apple cider 0.00 0.14 0.00 3.15
Totals: 20.40 45.50 12.28 363.15
Actual Totals for Day 16 105.79 278.27 112.23 2396.74
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 17
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Oatmeal and Hemp Seeds
1 Cup Blackberries, raw 2.00 13.84 0.71 61.92
3 Tablespoons Hemp seeds 9.00 3.00 12.00 168.00
2 Packs Oatmeal, plain 8.00 56.00 4.00 300.00
2 Cups Unsweetened almond milk 2.00 4.00 8.00 80.00
Totals: 21.00 76.84 24.71 609.92
AM Snack – Apple and Walnuts
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
1 Ounce Walnuts, raw 4.26 3.84 18.26 183.12
Totals: 4.56 24.84 18.76 264.12
Lunch – Chili with Salad
2 Cups Chili, Amy's Organic Medium Chili 26.00 60.00 18.00 500.00
1 Tablespoon Olive oil, extra virgin 0.00 0.00 14.00 120.00
1 Large Salad, garden with tomato and onion 2.60 19.00 0.80 98.00
1 Tablespoon Vinegar, apple cider 0.00 0.14 0.00 3.15
Totals: 28.60 79.14 32.80 721.15
PM Snack – Hard-Boiled Egg with Carrots and Celery
12 Medium Carrots, baby, raw 0.77 9.89 0.16 42.00
4 Each Celery, raw stalk trimmed 2.00 8.00 0.00 40.00
4 Large Eggs, organic, hard-boiled 12.00 0.00 10.00 140.00
1 Tablespoon Mayo, organic, light 0.00 1.00 3.00 35.00
Totals: 14.77 18.89 13.16 257.00
Dinner – Halibut, Greens and Sweet Potato
6 Ounces Halibut, broiled 45.00 0.00 6.00 240.00
1 Cup Kale, steamed 2.47 7.32 0.52 36.40
1 Large Salad, garden with tomato and onion 2.60 19.00 0.80 98.00
1 Tablespoon Vinegar, balsamic 0.08 2.72 0.00 14.08
1 Cup Yam, baked or boiled 2.00 37.60 0.20 158.00
Totals: 52.15 66.64 7.52 546.48
Actual Totals for Day 17 121.08 266.35 96.94 2398.67
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 18
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Mixed Berry Smoothie, Crackers and Cashew Butter
1 Cup Blackberries, raw 2.00 13.84 0.71 61.92
1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00
1 Tablespoon Cashew butter, raw 2.81 4.41 7.91 93.92
2 Scoops Protein powder 24.00 8.00 3.00 150.00
1 Cup Strawberry halves, raw 1.02 11.67 0.46 48.64
2 Cups Unsweetened almond milk 2.00 4.00 8.00 80.00
2 Each Wasa crackers, light rye 2.00 14.00 0.00 60.00
Totals: 33.98 58.62 20.17 503.48
AM Snack – Celery and Walnuts
6 Each Celery, raw stalk trimmed 3.00 12.00 0.00 60.00
1 Ounce Walnuts, raw 4.26 3.84 18.26 183.12
Totals: 7.26 15.84 18.26 243.12
Lunch – Cottage Cheese, Kale and Pinto Bean Soup
1 Cup Cottage cheese, organic, low fat 26.00 8.00 4.00 200.00
1 Cup Kale, steamed 3.69 6.80 0.64 39.00
1 Tablespoon Olive oil, pure 0.00 0.00 14.00 130.00
1 Cup Pinto bean, boiled 14.00 43.60 0.80 232.00
2 Each Wasa crackers, light rye 2.00 14.00 0.00 60.00
Totals: 45.69 72.40 19.44 661.00
PM Snack – Cucumber, Tomato and Feta Chopped Salad
1 Ounce Cheese, feta 3.98 1.15 5.96 73.92
1.5 Cups Cucumber, chopped 1.20 4.20 0.00 21.00
1 Tablespoon Olive oil, extra virgin 0.00 0.00 14.00 120.00
2 Small Tomatoes, chopped 2.00 11.40 0.80 52.00
1 Tablespoon Vinegar, balsamic 0.08 2.72 0.00 14.08
Totals: 7.26 19.47 20.76 281.00
Dinner – Buckwheat Sir Fry
1 Cup Broccoli, steamed 3.71 11.20 0.64 54.60
1 Cup Buckwheat, whole groats 15.14 84.71 3.72 402.00
1 Ounce Pine nuts, dried 3.83 3.66 19.14 188.44
5 Tablespoons Salsa, Amy's Organic Black bean and Corn Salsa
2.50 7.50 0.00 37.50
10 Medium Zucchini, baby, raw 3.00 3.00 0.00 20.00
Totals: 28.19 110.07 23.50 702.54
Actual Totals for Day 18 122.38 276.40 102.12 2391.14
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 19
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Peanut Butter and Jam Sandwich with an Apple
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
2 Slices Bread, Ezekiel Sprouted Grain 8.00 30.00 1.00 160.00
1 Tablespoon Jams, no sugar added 0.07 13.77 0.01 55.60
1 Tablespoon Peanut butter, natural 4.00 3.00 8.00 105.00
Totals: 12.37 67.77 9.51 401.60
AM Snack – Yogurt and Chia Seeds
1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00
4 Ounces Peach 0.60 9.70 0.10 37.00
1 Ounce Chia seeds, ground 4.43 12.43 8.72 138.92
6 Ounces Yogurt, Greek, non-fat 18.00 7.00 0.00 100.00
Totals: 23.18 31.83 8.92 284.92
Lunch – Meatless Meatballs and Spaghetti Squash
1 Cup Broccoli, steamed 3.71 11.20 0.64 54.60
1 Cup Meatballs, meatless 30.24 11.52 12.96 283.68
1 Cup Squash, winter, spaghetti, baked, no salt 1.02 10.01 0.40 41.85
1 Cup Tomato sauce, no salt added 3.17 18.08 0.49 90.28
Totals: 38.15 50.81 14.49 470.41
PM Snack – Pear and Cashew Nut Butter
1 Tablespoon Cashew butter, raw 2.81 4.41 7.91 93.92
1 Each Pear, medium with peel 0.70 25.10 0.00 98.00
Totals: 3.51 29.51 7.91 191.92
Dinner – Bean and Veggie Stir Fry
1 Cup Black beans, boiled, no salt 15.13 45.05 0.65 240.50
1 Tablespoon Sesame oil, cooking 0.00 0.00 13.60 120.22
1.5 Cups Tempeh 46.16 23.38 26.89 480.57
2 Cups Vegetables, mixed, frozen, steamed 10.40 47.60 0.40 216.00
Totals: 71.70 116.03 41.54 1057.29
Actual Totals for Day 19 148.91 295.96 82.37 2406.14
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 20
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Cottage Cheese, Peach and Almond Butter
1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00
1 Cup Cottage cheese, 1% fat 28.00 6.20 2.30 164.00
1 Tablespoon Almond butter, raw 2.41 3.40 9.46 101.28
4 Ounces Peach 0.60 9.70 0.10 37.00
2 Each Wasa crackers, light rye 2.00 14.00 0.00 60.00
Totals: 33.16 36.00 11.96 371.28
AM Snack – Crackers, Peppers and Avocado
1 Cup Avocado, pureed 4.60 17.00 35.20 370.00
1 Cup Peppers, sweet, green, raw 1.28 6.91 0.25 29.80
2 Each Wasa crackers, light rye 2.00 14.00 0.00 60.00
Totals: 7.88 37.91 35.45 459.80
Lunch – Leftovers, Bean Stir Fry with Rice
1 Cup Black beans, boiled, no salt 15.13 45.05 0.65 240.50
1 Cup Broccoli, stir fry 5.70 9.84 0.22 51.52
1 Tablespoon Sesame oil, cooking 0.00 0.00 13.60 120.22
1 Cup Rice, brown, long-grain, cooked 5.03 44.77 1.75 216.45
1 Cup Vegetables, mixed, frozen, steamed 5.20 23.80 0.20 108.00
Totals: 31.07 123.46 16.42 736.69
PM Snack – Apple and Almond Butter
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
1 Tablespoon Almond butter, raw 2.41 3.40 9.46 101.28
Totals: 2.71 24.40 9.96 182.28
Dinner – White Bean Ratatouille (See Recipe)
1 Cup White beans, boiled, no salt 17.42 44.91 0.63 248.81
1 Cup Eggplant 0.82 8.64 0.23 34.65
1.5 Tablespoons Olive oil, pure 0.00 0.00 21.00 195.00
1 Cup Peppers, sweet, red 1.25 9.11 0.27 38.08
1 Medium Zucchini, baby, raw 0.30 0.30 0.00 2.00
Totals: 19.79 62.97 22.13 518.54
Evening Snack – Pistachios
1 Ounce Pistachio nuts, raw 6.05 7.84 13.03 161.88
Totals: 6.05 7.84 13.03 161.88
Actual Totals for Day 20 100.67 292.57 108.95 2430.47
 2400 CALORIE VEGETARIAN MEAL PLAN
DAY 21
Protein Carbs Fats
Qty. Measure Description (gm) (gm) (gm) Calories
Breakfast – Eggs on Toast with Apple
1 Each Apple, medium with peel 0.30 21.00 0.50 81.00
2 Slices Bread, Ezekiel Sprouted Grain 8.00 30.00 1.00 160.00
1 Tablespoon Butter, no salt 0.12 0.01 11.51 101.74
2 Large Eggs, organic 12.00 0.00 10.00 140.00
Totals: 20.42 51.01 23.01 482.74
AM Snack – Savory Cashews (See Recipe) and Grapefruit
1 Ounce Cashews, raw 5.00 9.00 13.00 160.00
1 Each Grapefruit, pink 1.20 23.80 0.20 92.00
Totals: 6.20 32.80 13.20 252.00
Lunch – Beans, Spinach, Tuna and Feta Salad
1 Cup Black beans, boiled, no salt 15.13 45.05 0.65 240.50
2 Ounces Cheese, feta 7.96 2.29 11.92 147.84
1 Ounce Pine nuts, raw 3.83 3.66 19.14 188.44
1 Tablespoon Olive oil, extra virgin 0.00 0.00 14.00 120.00
1 Small Onions, spring or scallions 0.09 0.37 0.01 1.60
3 Cups Spinach, raw 2.57 3.27 0.35 20.70
4 Slices Tomato, sliced, organic 0.00 0.00 0.00 16.00
4 Ounces Tuna, solid, white 30.00 2.00 2.00 140.00
1 Tablespoon Vinegar, balsamic 0.08 2.72 0.00 14.08
Totals: 59.67 59.36 48.07 889.16
PM Snack – Hummus (See Recipe), Crackers and Veggies
10 Medium Carrots, baby, raw 0.00 0.00 0.00 40.00
4 Tablespoon Hummus, home prepared 2.92 12.07 5.15 106.20
2 Each Wasa crackers, light rye 2.00 14.00 0.00 60.00
1 Medium Zucchini, sliced 0.60 0.60 0.00 4.00
Totals: 5.52 26.67 5.15 210.20
Dinner – Meatless Meatballs and Shirataki Noodles
1 Cup Broccoli, steamed 3.71 11.20 0.64 54.60
1 Cup Meatballs, meatless Parmesan 30.24 11.52 12.96 283.68
2 Tablespoons Cheese, low sodium 4.00 0.00 2.00 45.60
3 Ounces Shirataki noodles 0.00 1.00 0.00 0.00
1 Cup Tomato sauce, no salt added 3.17 18.08 0.49 90.28
Totals: 41.12 41.80 16.09 474.16
Evening Snack – Almond Butter on Spoon
1 Tablespoon Almond butter, raw 2.40 3.40 9.50 101.00
Totals: 2.40 3.40 9.50 101.00
Actual Totals for Day 21 135.33 215.04 115.02 2409.26