2400 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protein Qty. Measure Description

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1 DAY 1 Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw /2 Teaspoon Cinnamon Tablespoons Hemp seeds Cups Milk, skim, no fat Packs Oatmeal, plain Totals: AM Snack Kefir with Fruit and Almonds 1 Cup Kefir Almond Almonds, raw Cup Strawberry halves, raw Totals: Lunch Veggie Bean Salad with Avocado 1 Cup, sliced Avocados Cup Black beans, boiled, no salt Medium Carrots, baby, raw Each Egg whites, scrambled/boiled Cups Endive, raw Cups Lettuce, cos or romaine, raw Cup Pepper, sweet bell, all colors, chopped Tablespoon Vinegar, apple cider Totals: PM Snack Apple and Almond Milk with Cocoa 1 Tablespoon Cocoa, dry powder, unsweetened Cup Unsweetened almond milk Totals: Dinner Grilled Salmon with Veggies and Brown Rice 8 Spears Asparagus, baked Cups Cauliflower, steamed Ounces Salmon, wild, cooked Cup Rice, brown, long-grain, cooked Totals: Evening Snack Air Popped Popcorn 2 Cups Snacks, popcorn, air-popped Totals: Actual Totals for Day # 1:

2 DAY 2 Breakfast Cereal with Milk, Nuts and Fruit and Kefir 1 Cup Kashi GOLEAN cereal Cup Kefir Cup Milk, skim, no fat Ounce Walnuts, raw Cup Raspberries, raw Totals: AM Snack Almond Butter, Fresh Orange and Rice Cake 1 Tablespoon Almond butter, raw Each Orange, medium Each Rice cake, apple cinnamon, Quaker Totals: Lunch Tuna Salad Sandwich with Salad 2 Slices Bread, Ezekiel Sprouted Grain Each Carrots, baby, raw Each Celery, raw stalk trimmed Ounces Tuna, light, canned in water Tablespoon Mayonnaise, low fat /2 Tablespoon Relish, pickle Medium Salad, garden with tomato, onion Tablespoon Vinegar, apple cider Totals: PM Snack Apple and Raw Walnuts 1 Ounces Walnuts, raw Totals: Dinner Spaghetti and Medium Salad 1 Cup Broccoli, steamed Ounces Cheese, mozzarella, part skim milk Cup Kamut, spaghetti cooked Small Salad, garden with tomato, onion Tablespoons Salad dressing, Italian Cup Pasta sauce, marinara, ready-to-serve Totals: Actual Total for Day

3 2400 CALORIE VEGETARIAN MEAL PLAN DAY 3 Breakfast English Muffin with Scrambled Egg Whites, Almond Butter and Fruit 1 Tablespoon Coconut oil Each Egg whites, scrambled/boiled Each English muffin, whole-wheat, toasted Medium Grapefruit, raw Tablespoon Almond butter, raw Totals: AM Snack Sun Dried Tomato and Basil Hummus (See Recipe) with Crackers 2 Cups Cucumber, raw, slices Tablespoons Hummus, home prepared Cup Peppers, sweet, green, raw Totals: Lunch Veggie Burger in Pita with Salsa, Lettuce, Tomato 2 Pita, large Bread, pita, whole-wheat Tablespoons Mayo, organic, light Large Salad, garden with tomato and onion Tablespoons Sauce, ready-to-serve, salsa Cups Spinach, raw Cup Tomatoes, red, sliced Patties Veggie burger Tablespoon Vinegar, apple cider Totals: PM Snack Fresh Apple and Seeds 1 Ounce Pumpkin seeds raw Totals: Dinner Tomato Salad (See Recipe) with Quinoa 1 Tablespoon Olive oil, extra virgin Cup Quinoa, cooked Small Tomato, small chopped Cup Zucchini, baked Totals: Evening Snack 2 Cups Popcorn, air popped Totals: Actual Totals for Day

4 DAY 4 Breakfast Blueberry Smoothie and Wasa Crackers 1 Cup Blueberries, raw /2 Teaspoon Cinnamon Tablespoons Hemp seeds Table spoon Tofutti Better Than Cream Cheese Cup Unsweetened almond milk Totals: AM Snack Cottage Cheese, Fresh Peach and Almonds 1/2 Cup Cottage Cheese, Organic Low Fat Almonds Almonds, raw Ounces Peach Totals: Lunch Salad Topped with Veggies, Lentils and Beans 1 Cup Black beans, boiled, no salt Cup Carrots, raw, chopped Cup Cucumber, raw, slices Cups Endive, raw Each Grapes, red Cup Lentils, boiled, no salt Cups Lettuce, cos or romaine, raw Tablespoon Olive oil, extra virgin Large Olives, ripe, (small-extra large) Tablespoon Vinegar, balsamic Totals: PM Snack Hard-Boiled Egg and Salad 1 Large Eggs, organic, hard-boiled Tablespoon Olive oil, extra virgin Large Olives, ripe Medium Salad, garden with tomato, onion Totals: Dinner Tempeh and Veggie Stir Fry (See Recipe) 1/2 Cup Broccoli, stir fry /2 Cup Cauliflower, stir fry Cup Tempeh /2 Cup Wild rice, cooked Totals: Evening Snack Yogurt 4 Ounces Yogurt, organic, low fat Actual Totals for Day

5 DAY 5 Breakfast Cereal with Fruit and Chia and Hemp Seeds 3 Tablespoon Hemp seeds Cup Kashi GOLEAN cereal Cup Cantaloupe, raw Cups Unsweetened almond milk Totals: AM Snack Strawberries and Almonds 20 Almonds Almonds, raw Cup Strawberry halves, raw Totals: Lunch Moroccan Salmon with Braised Kale (See Recipe) 1 Tablespoon Butter, no salt Cup Kale, steamed Cup Rice, brown, long-grain, cooked Ounces Salmon, baked Totals: PM Snack Apple, Cheese and Crackers 2 Ounces Cheese, low fat, cheddar or Colby Crackers Whole-wheat, low salt Totals: Dinner Spaghetti with Eggplant and Veggies 1 Ounce Cheese, goat, semisoft type Cup Eggplant Cup Kamut, spaghetti, cooked Tablespoon Olive oil, pure Small Salad, garden with tomato, onion /2 Cup Tomato, diced /2 Cup Zucchini, baked Totals: Evening Snack 1 Tablespoon Almond butter, raw Totals: Actual Totals for Day

6 DAY 6 Breakfast Bread, Peanut Butter, Kefir, Peach and Chia Seeds 1 Slice Bread, Ezekiel Sprouted Grain Tablespoons Hemp seeds Cup Kefir Ounces Peach Tablespoons Peanut butter, all natural Totals: AM Snack Rice Cakes, Cashew Nut Butter and Grapes 20 Each Grapes, red Tablespoon Cashew butter, raw Each Rice cake, apple cinnamon, Quaker Totals: Lunch Tuna Sandwich with Fruit 1/2 Cup Apricots, dried, organic Slices Bread, Ezekiel Sprouted Grain Medium Carrots, baby, raw Each Celery, raw stalk trimmed Ounces Fish, tuna, light, canned in water Tablespoons Mayonnaise, low fat Tablespoons Relish, pickle Totals: PM Snack Hard-Boiled Egg and Raspberries 2 Large Eggs, organic, hard-boiled Cup Raspberry halves, raw Totals: Dinner Homemade Pizza 1 Cup Jerusalem-artichokes, raw Ounces Kraft, cheese, mozzarella, natural shredded part-skim Each Low carb wrap Tablespoons Mushrooms Cup Tomato sauce, no salt added Totals: Evening Snack Almond Butter on a Spoon 1 Tablespoon Almond butter, raw Totals: Actual Totals for Day

7 DAY 7 Breakfast Oatmeal with Powder and Berries 1 Cup Blueberries, raw /2 Teaspoon Cinnamon Packs Oatmeal, plain Quaker Scoops powder Cups Unsweetened almond milk Totals: AM Snack Melon and Seeds 1 Cup Cantaloupe Ounce Pumpkin seeds, raw Totals: Lunch Chili and Salad 2 Cups Chili, Amy's Organic Medium Chili Large Olives, ripe Medium Salad, garden with tomato, onion Tablespoon Vinegar, apple cider Totals: PM Snack Sun Dried Tomato, Zucchini and Basil Hummus (See Recipe) 4 Each Celery, raw stalk trimmed Tablespoons Hummus, home prepared Medium Zucchini, baby, raw Totals: Dinner Bean Stir Fry over Rice 1 Cup Kidney beans, all types, boiled, no salt Cup Broccoli /2 Cup Mushrooms Tablespoon Olive oil, pure Cup Pepper, sweet bell, all colors Cup Rice, brown, long-grain, cooked Tablespoons Soy sauce, Kikkoman 'Lite' /2 Cup Water chestnuts, sliced Totals: Evening Snack Pistachios 1 Ounce Pistachio nuts, raw Totals: Actual Totals for Day

8 DAY 8 Breakfast Quinoa Breakfast Bowl (See Recipe) 1 Ounce Pecans, raw Cup Quinoa, cooked Totals: AM Snack Apple and Goat Cheese on Wasa Crackers 1 Ounce Cheese, goat, semisoft type Totals: Lunch Veggie Sandwich and Pear 1 Cup Avocado, pureed Slices Bread, Ezekiel Sprouted Grain Ounces Cheese substitute, mozzarella Each Pear, medium with peel Cup Spinach, raw Cup Bean sprouts, fresh Cup Amy's Organic Vegetable Barley Soup Totals: PM Snack Kefir, Chia Seeds and Strawberries 1 Cup Kefir Cup Strawberry halves, raw Totals: Dinner Kale and Pinto Bean Soup (See Recipe) with Veggie Burger 1/2 Cup Pinto beans, boiled Cup Kale, steamed Tablespoons Tahini, from raw and stone sesame seeds Each Veggie Burgers Totals: Actual Totals for Day

9 DAY 9 Breakfast Green Smoothie 1 Each Banana, med 8" Scoops powder Cup Spinach, raw Cup Unsweetened almond milk Totals: AM Snack Apple and Walnuts 1 Ounce Walnuts, raw Totals: Lunch Soup, Crackers and Cottage Cheese 1 Cup Cottage cheese, organic, low fat Cups Amy's Organic Vegetable Barley Soup Totals: PM Snack Pear and Almonds 20 Almonds Almonds, raw Each Pear, medium with peel Totals: Dinner Halibut, Green Beans and Rice 1 Cup Green beans, steamed Tablespoons Coconut oil Ounces Halibut, broiled Cup Rice, brown, long-grain, cooked Totals: Evening Snack Cocoa Cinnamon Smoothie 1/2 Tea spoon Cinnamon Tablespoon Cocoa, dry powder, unsweetened /2 Cup Ice cubes Cup Unsweetened almond milk Totals: Actual Totals for Day

10 DAY 10 Breakfast Oatmeal, Kefir, Hemp Seeds and Blueberries 1 Cup Blueberries, raw Tablespoons Hemp seeds /2 Cup Kefir Packs Oatmeal, plain Cups Unsweetened almond milk Totals: AM Snack Avocado and Veggies 1 Cup Avocado, pureed Medium Carrots, baby, raw Cup Peppers, sweet, green, raw Totals: Lunch Spaghetti Squash Casserole (See Recipe) and Salad 1 Cubic inch Cheese substitute, mozzarella Tablespoon Olive oil, extra virgin Large Salad, garden with tomato and onion Cup Squash, winter, spaghetti, baked Cup Tomatoes, red Tablespoon Vinegar, balsamic Totals: PM Snack Hard-Boiled Eggs and Apple 2 Large Eggs, organic, hard-boiled Totals: Dinner Chili 2 Cups Chili, Amy's Organic Medium Chili /2 Tablespoon Olive oil, extra virgin Large Salad, garden with tomato and onion Tablespoon Vinegar, apple cider Totals: Actual Totals for Day

11 DAY 11 Breakfast Grapefruit, Cereal with Chia Seeds 1 Each Grapefruit, pink or red, 4" diam Table spoons Hemp deeds Cup Kashi GOLEAN cereal Cup Unsweetened almond milk Totals: AM Snack Mixed Fruit with Cinnamon and Seeds 1 Cup Blueberries /2 Teaspoon Cinnamon Cup Cantaloupe Slices Pineapple Ounce Pumpkin seeds, raw Cup Strawberry halves, raw Totals: Lunch Tempeh and Veggie Sir Fry 2 Cups Broccoli Teaspoons Sesame oil, cooking Tablespoon Onion, chopped Cup Tempeh Cup Yam, baked Totals: PM Snack Apple and Almond Butter 1 Tablespoon Almond butter, raw Totals: Dinner Quinoa and Veggies 2 Ounces Cheese, feta Tablespoon Olive oil, extra virgin Large Olives, ripe Tablespoon Onion, chopped Cup Quinoa, cooked Cups Spinach, raw Cup Tomato sauce, no salt added Totals: Actual Totals for Day

12 DAY 12 Breakfast Bread, Cottage Cheese and Melon 1 Slice Bread, Ezekiel Sprouted Grain Cup Cottage cheese, 1% fat Cup Cantaloupe /2 Tablespoon Tofutti Better Than Cream Cheese Totals: AM Snack Veggie Hand Roll (See Recipe) and Crackers 1 Cup Avocados Cup Cucumber, raw, slices Tablespoon Tofutti Better Than Cream Cheese Totals: Lunch Salmon Sandwich with Soup 2 Slices Bread, Ezekiel Sprouted Grain Ounces Salmon, canned, no salt, drained solids with bone Tablespoons Mayo, organic, light Cup Spinach, raw Small Tomato, sliced Cups Amy's Organic Minestrone Soup Totals: PM Snack Pear and Walnuts 1 Ounce Walnuts, raw Each Pear, medium with peel Totals: Dinner Veggie Burger and Sweet Potato 1/2 Tablespoon Dijon mustard Ounces Veggie burger Cup Lettuce, cos or romaine, raw Whole Mushrooms, portabella, grilled Tablespoon Onion, chopped Large Salad, garden with tomato and onion Tablespoon Vinegar, apple cider Cup Yam, baked Totals: Evening Snack Almond Butter on a Spoon 1 Tablespoon Almond butter, raw Totals: Actual Totals for Day

13 DAY 13 Breakfast Spinach and Mushroom Eggs with Crackers and Almond Butter 1 Cup Egg substitute, liquid Large Eggs, organic /2 Cup Mushrooms Tablespoon Almond butter, raw Tablespoon Olive oil, pure Cup Spinach, raw Small Tomato, sliced Totals: AM Snack Apple and Savory Cashews (See Recipe) 1 Ounce Cashews, raw Totals: Lunch Soup with Chickpeas and Crackers 1 Cup Chickpeas, boiled Tablespoons Tofutti Better Than Cream Cheese Each Wasa crackers, light rye Cups Amy's Organic Minestrone Soup Totals: PM Snack Cucumber and Tomato Salad with Feta Cheese 1 Ounce Cheese, feta Cup Cucumber, chopped Tablespoon Olive oil, extra virgin Small Tomato, chopped Tablespoon Vinegar, balsamic Totals: Dinner Fish and Cauliflower Rice (See Recipe) 2 Cups Cauliflower, steamed Large Egg, organic Ounces Haddock, cooked Tablespoon Onion, chopped Totals: Evening Snack Pistachios and Kefir 1/2 Tablespoon Honey, unpasteurized, raw /2 Cup Kefir Ounce Pistachio nuts, raw Totals: Actual Totals for Day

14 DAY 14 Breakfast French Toast and Blueberries 1 Cup Blueberries, raw Slices Bread, Ezekiel Cinnamon Raisin /2 Teaspoon Cinnamon Large Eggs, organic Totals: AM Snack Apple, Kefir and Seeds 1 Cup Kefir Ounce Pumpkin seeds, raw Totals: Lunch Stuffed Eggplant (See Recipe), Salad and Soup 2 Ounces Cheese, feta Cup Eggplant Tablespoon Olive oil, extra virgin Large Salad, garden with tomato and onion Tablespoon Vinegar, apple cider Cups Amy's Organic Vegetable Barley Soup Totals: PM Snack Pear and Cashew Nut Butter 1 Tablespoon Cashew butter, raw Each Pear, medium with peel Totals: Dinner Pumpkin and Quinoa with White Beans (See Recipe) 1 Cup Broccoli, steamed Cup Kidney beans, boiled Tablespoons Olive oil, extra virgin Cup Pumpkin Cup Quinoa, cooked Large Salad, garden with tomato and onion Tablespoon Syrup, maple Teaspoon Vinegar, balsamic Totals: Actual Totals for Day

15 DAY 15 Breakfast Peanut Butter and Banana Yogurt Smoothie Blend and Bread and Butter 1 Each Banana, med 8" Slices Bread, Ezekiel Sprouted Grain Tablespoon Butter, no salt /2 Cup Ice cubes Tablespoon Peanut butter, natural Ounces Yogurt, Greek, non-fat, plain Totals: AM Snack Savory Cashews (See Recipe) 1 Ounce Cashews, raw Each Pear, medium with peel Totals: Lunch Veggie Burger and Salad 1 Cup Sliced avocados /2 Tablespoon Dijon mustard Ounces Veggie burger /2 Cup Lettuce, cos or romaine, raw /2 Tablespoon Onions, sweet, raw Large Salad, garden with tomato and onion Slices Tomato, sliced, organic Tablespoon Vinegar, apple cider Each Bun, hamburger, Rudi's Organic Bakery, whole wheat Totals: PM Snack Apple and Almond Butter 1 Tablespoon Almond butter, raw Totals: Dinner Eggs and Soup 8 Spears Asparagus, baked Large Eggs, Organic Tablespoon Olive oil - pure Cups Amy's Organic Minestrone Soup Totals: Evening Snack Popcorn 3 Cups Popcorn, air popped Totals: Actual Totals for Day

16 DAY 16 Breakfast Grapefruit, Cereal with Chia Seeds 1 Each Grapefruit, pink or red, 4" dia Tablespoons Hemp seeds Cup Kashi GOLEAN cereal Cup Unsweetened almond milk Totals: AM Snack Apple and Almond Butter 1 Tablespoon Almond butter, raw Totals: Lunch Teriyaki Tofu (See Recipe), Chickpeas and Large Salads 1 Cup Avocado, pureed Cup Chickpeas Table spoon Olive oil, extra virgin Large Salad, garden with tomato and onion Cup Tofu, firm Teaspoon Vinegar, balsamic Totals: PM Snack Kefir and Blueberries 1 Cup Blueberries, raw Cup Kefir Totals: Dinner Homemade Pizza 2 Ounces Kraft, cheese, mozzarella natural shredded part-skim Each Low carb wrap Tablespoons Onion, chopped Medium Salad, garden with tomato and onion Cup Spinach, raw Tablespoons Tomato sauce, no salt added Tablespoon Vinegar, apple cider Totals: Actual Totals for Day

17 2400 CALORIE VEGETARIAN MEAL PLAN DAY 17 Breakfast Oatmeal and Hemp Seeds 1 Cup Blackberries, raw Tablespoons Hemp seeds Packs Oatmeal, plain Cups Unsweetened almond milk Totals: AM Snack Apple and Walnuts 1 Ounce Walnuts, raw Totals: Lunch Chili with Salad 2 Cups Chili, Amy's Organic Medium Chili Tablespoon Olive oil, extra virgin Large Salad, garden with tomato and onion Tablespoon Vinegar, apple cider Totals: PM Snack Hard-Boiled Egg with Carrots and Celery 12 Medium Carrots, baby, raw Each Celery, raw stalk trimmed Large Eggs, organic, hard-boiled Tablespoon Mayo, organic, light Totals: Dinner Halibut, Greens and Sweet Potato 6 Ounces Halibut, broiled Cup Kale, steamed Large Salad, garden with tomato and onion Tablespoon Vinegar, balsamic Cup Yam, baked or boiled Totals: Actual Totals for Day

18 DAY 18 Breakfast Mixed Berry Smoothie, Crackers and Cashew Butter 1 Cup Blackberries, raw /2 Teaspoon Cinnamon Tablespoon Cashew butter, raw Scoops powder Cup Strawberry halves, raw Cups Unsweetened almond milk Totals: AM Snack Celery and Walnuts 6 Each Celery, raw stalk trimmed Ounce Walnuts, raw Totals: Lunch Cottage Cheese, Kale and Pinto Bean Soup 1 Cup Cottage cheese, organic, low fat Cup Kale, steamed Tablespoon Olive oil, pure Cup Pinto bean, boiled Totals: PM Snack Cucumber, Tomato and Feta Chopped Salad 1 Ounce Cheese, feta Cups Cucumber, chopped Tablespoon Olive oil, extra virgin Small Tomatoes, chopped Tablespoon Vinegar, balsamic Totals: Dinner Buckwheat Sir Fry 1 Cup Broccoli, steamed Cup Buckwheat, whole groats Ounce Pine nuts, dried Tablespoons Salsa, Amy's Organic Black bean and Corn Salsa Medium Zucchini, baby, raw Totals: Actual Totals for Day

19 DAY 19 Breakfast Peanut Butter and Jam Sandwich with an Apple 2 Slices Bread, Ezekiel Sprouted Grain Tablespoon Jams, no sugar added Tablespoon Peanut butter, natural Totals: AM Snack Yogurt and Chia Seeds 1/2 Teaspoon Cinnamon Ounces Peach Ounces Yogurt, Greek, non-fat Totals: Lunch Meatless Meatballs and Spaghetti Squash 1 Cup Broccoli, steamed Cup Meatballs, meatless Cup Squash, winter, spaghetti, baked, no salt Cup Tomato sauce, no salt added Totals: PM Snack Pear and Cashew Nut Butter 1 Tablespoon Cashew butter, raw Each Pear, medium with peel Totals: Dinner Bean and Veggie Stir Fry 1 Cup Black beans, boiled, no salt Tablespoon Sesame oil, cooking Cups Tempeh Cups Vegetables, mixed, frozen, steamed Totals: Actual Totals for Day

20 DAY 20 Breakfast Cottage Cheese, Peach and Almond Butter 1/2 Teaspoon Cinnamon Cup Cottage cheese, 1% fat Tablespoon Almond butter, raw Ounces Peach Totals: AM Snack Crackers, Peppers and Avocado 1 Cup Avocado, pureed Cup Peppers, sweet, green, raw Totals: Lunch Leftovers, Bean Stir Fry with Rice 1 Cup Black beans, boiled, no salt Cup Broccoli, stir fry Tablespoon Sesame oil, cooking Cup Rice, brown, long-grain, cooked Cup Vegetables, mixed, frozen, steamed Totals: PM Snack Apple and Almond Butter 1 Tablespoon Almond butter, raw Totals: Dinner White Bean Ratatouille (See Recipe) 1 Cup White beans, boiled, no salt Cup Eggplant Tablespoons Olive oil, pure Cup Peppers, sweet, red Medium Zucchini, baby, raw Totals: Evening Snack Pistachios 1 Ounce Pistachio nuts, raw Totals: Actual Totals for Day

21 DAY 21 Breakfast Eggs on Toast with Apple 2 Slices Bread, Ezekiel Sprouted Grain Tablespoon Butter, no salt Large Eggs, organic Totals: AM Snack Savory Cashews (See Recipe) and Grapefruit 1 Ounce Cashews, raw Each Grapefruit, pink Totals: Lunch Beans, Spinach, Tuna and Feta Salad 1 Cup Black beans, boiled, no salt Ounces Cheese, feta Ounce Pine nuts, raw Tablespoon Olive oil, extra virgin Small Onions, spring or scallions Cups Spinach, raw Slices Tomato, sliced, organic Ounces Tuna, solid, white Tablespoon Vinegar, balsamic Totals: PM Snack Hummus (See Recipe), Crackers and Veggies 10 Medium Carrots, baby, raw Tablespoon Hummus, home prepared Medium Zucchini, sliced Totals: Dinner Meatless Meatballs and Shirataki Noodles 1 Cup Broccoli, steamed Cup Meatballs, meatless Parmesan Tablespoons Cheese, low sodium Ounces Shirataki noodles Cup Tomato sauce, no salt added Totals: Evening Snack Almond Butter on Spoon 1 Tablespoon Almond butter, raw Totals: Actual Totals for Day

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