1900 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei Qty Measure Description

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1 DAY 1 Protei n 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 Nuts, almonds, raw Cup Strawberry halves, raw Totals: Lunch Veggie Bean Salad with Avocado 1/2 Cup, sliced Avocados /2 Cup Beans, black, boiled, no salt Medium Carrots - baby, raw Each Egg Whites - scrambled/boiled Cup Endive, raw Cup Lettuce, cos or romaine, raw /2 Cup Pepper - sweet bell, all colors, chopped Tablespoon Vinegar, apple cider Each Wasa Crackers, light rye 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 Cup Cauliflower, steamed Ounces Fish, 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 and Fruit and Kefir 1 Cup Kashi GoLEAN Cereal /2 Cup Kefir Cup Milk - skim, no fat Cup Raspberries, raw Totals: AM Snack Fresh Orange and Rice Cake 1 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 Fish, 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 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 Sauce, pasta, marinara, ready-to-serve Totals: Actual Total for Day

3 1900 CALORIE VEGETARIAN MEAL PLAN DAY 3 Breakfast English Muffin with Scrambled Egg Whites and Fruit 1 Tablespoon Coconut oil Each Egg Whites - scrambled/boiled Each English muffin, whole-wheat, toasted Medium Grapefruit, raw Totals: AM Snack Sun Dried Tomato and Basil Hummus (see recipe) with Crackers 1 Cup Cucumber - raw, slices Tablespoons Hummus, home prepared Each Wasa Crackers, light rye Totals: Lunch Veggie Burger in Pita with Salsa, Lettuce, Tomato 1 Pita Bread, pita, whole-wheat Tablespoons Mayo, organic, light Large Salad - garden with tomato and onion Tablespoons Sauce, ready-to-serve, salsa Cup Spinach, raw /2 Cup Tomatoes, red, sliced Patties Veggie burger Tablespoon Vinegar, apple cider Totals: PM Snack Fresh Apple and Seeds 1 Each Apple, medium with peel Ounce Seeds, pumpkin raw Totals: Dinner Tomato Salad (see recipe) with Quinoa 1 Tablespoon Olive Oil, Extra Virgin /4 Cup Quinoa, cooked Small Tomato - sm. chopped /2 Cup Zucchini, baked Totals: Actual Totals for Day

4 DAY 4 Breakfast Blueberry Smoothie and Wasa Crackers 1 Cup Blueberries, raw /2 Teaspoon Cinnamon Tablespoons Hemp Seeds Ounce Seeds, chia seeds, ground Cup Unsweetened Almond Milk Each Wasa Crackers, light rye Totals: AM Snack Fresh Peach and Almonds 20 Almonds Nuts, almonds, raw Medium Peach - medium, approx 4 oz Totals: Lunch Salad Topped with Veggies, Lentils and Beans 1 Cup Beans, black, boiled, no salt Cup Carrots, raw, chopped Cup Cucumber - raw, slices /2 Cup Endive, raw Each Grapes - red /2 Cup Lentils, boiled, no salt /2 Cup Lettuce, cos or romaine, raw Tablespoon Olive Oil, Extra Virgin Tablespoon Vinegar, balsamic Totals: PM Snack Hard Boiled Egg and Salad 1 Large Eggs, organic, hard boiled Tablespoon Olive Oil, Extra Virgin Medium Salad - med. garden with tomato, onion Totals: Dinner Tempeh and Veggie Stir Fry (see recipe) 1/2 Cup Broccoli, stir fry /2 Cup Cauliflower stir fry /2 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 Seeds 1 Cup Kashi GoLEAN Cereal Cup Melons, cantaloupe, raw Ounce Seeds, chia seeds, ground Cup Unsweetened Almond Milk Totals: AM Snack Strawberries and Almonds 20 Almonds Nuts, 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 Cheese and Crackers 1 Ounce 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 /2 Tablespoon Olive oil - pure Small Salad - garden with tomato, onion /2 Cup Tomato, diced /2 Cup Zucchini, baked Totals: Actual Totals for Day

6 DAY 6 Breakfast Kefir, Peach and Chia Seeds 3 Tablespoons Hemp Seeds Cup Kefir Medium Peach - medium, approx 4 ounces Ounce Seeds, chia seeds, ground Totals: AM Snack Rice Cakes and Grapes 20 Each Grapes - red 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 Tablespoon Relish - pickle Totals: PM Snack Hard Boiled Egg and Raspberries 2 Large Eggs, organic, hard boiled Cup Raspberry halves, raw Totals: Dinner Homemade Pizza 1/2 Cup Jerusalem artichokes, raw Ounces Kraft, cheese, mozzarella natural shredded part-skim Each Low carb wrap Tablespoons Mushrooms /2 Cup Tomato sauce, no salt added Totals: Evening Snack Almond Butter on a Spoon 1 Tablespoon Nuts, almond butter, raw Totals: Actual Totals for Day

7 DAY 7 Breakfast Oatmeal with Powder and Berries 1 Cup Blueberries, raw /2 Teaspoon Cinnamon Pack Oatmeal - plain Quaker Scoops powder Cup Unsweetened Almond Milk Totals: AM Snack Melon and Seeds 1 Cup Melons, cantaloupe Ounce Seeds, pumpkin raw Totals: Lunch Chili and Salad 2 Cups Chili, Amy's Organic Medium Chili 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 Each Wasa Crackers, light rye Medium Zucchini - baby, raw Totals: Dinner Bean Stir Fry over Rice 1/2 Cup Beans, kidney, all types, boiled, no salt /2 Cup Broccoli /2 Cup Mushrooms /2 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: Actual Totals for Day

8 DAY 8 Breakfast Quinoa Breakfast Bowl (see recipe) 1 Ounce Nuts, pecans, raw /4 Cup Quinoa, cooked Totals: AM Snack Apple and Goat Cheese on Wasa Crackers 1 Ounce Cheese, goat, semisoft type Each Wasa Crackers, light rye Totals: Lunch Veggie Sandwich 1/2 Cup Avocado - pureed Slices Bread, Ezekiel Sprouted Grain Ounces Cheese substitute, mozzarella Cup Spinach, raw Cup Bean sprouts, fresh Totals: PM Snack Kefir, Chia Seeds and Strawberries 1 Cup Kefir Ounce Seeds, chia seeds, ground Cup Strawberry halve, raw Totals: Dinner Kale and Pinto Bean Soup (see recipe) with Veggie Burger 1/2 Cup Beans, pinto, boiled Cup Kale, steamed Tablespoon 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 Nuts, walnuts, raw Totals: Lunch Soup and Cottage Cheese 1 Cup Cottage cheese, organic, low fat Ounce Seeds, chia seeds, ground Cups Amy's Organic Vegetable Barley Soup Totals: PM Snack Pear and Almonds 20 Almonds Nuts, almonds, raw Each Pear - medium with peel Totals: Dinner Halibut, Green Beans and Rice 1 Cup Green beans, steamed Tablespoon Coconut oil Ounces Halibut - broiled Cup Rice, brown, long-grain, cooked 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 Pack Oatmeal Cups Unsweetened Almond Milk Totals: AM Snack Avocado and Veggies 1/2 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 1.5 Cups Chili, Amy's Organic Medium Chili Large Salad - garden with tomato and onion Totals: Actual Totals for Day

11 DAY 11 Breakfast Cereal with Chia Seeds 1 Tablespoon Hemp Seeds Cup Kashi GoLEAN Cereal Ounce Seeds, chia seeds, ground Cup Unsweetened Almond Milk Totals: AM Snack Mixed Fruit with Cinnamon 1 Cup Blueberries /2 Teaspoon Cinnamon /2 Cup Melon, cantaloupe Slices Pineapple Cup Strawberry halves, raw Totals: Lunch Tempeh and Veggie Sir Fry 2 Cups Broccoli Teaspoons Oil, sesame, 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 1 Ounce Cheese, feta Tablespoon Olive Oil, Extra Virgin Large Olives, ripe Tablespoon Onion - chopped /4 Cup Quinoa, cooked Cups Spinach, raw Cup Tomato sauce, no salt added Totals: Actual Totals for Day

12 DAY 12 Breakfast Cottage Cheese and Melon 1 Cup Cottage Cheese - 1% fat Cup Melons, cantaloupe Ounce Seeds, chia seeds, ground Totals: AM Snack Veggie Hand Roll (see recipe) 1/2 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 Fish, 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 Nuts, walnuts, raw Each Pear - medium with peel Totals: Dinner Veggie Burger and Sweet Potato 1/2 Tablespoon Dijon mustard Ounces Veggie Burger /2 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: Actual Totals for Day

13 DAY 13 Breakfast Spinach and Mushroom Eggs with Crackers 1 Cup Egg substitute, liquid Large Eggs, Organic /2 Cup Mushrooms Tablespoon Olive oil - pure Cup Spinach, raw Small Tomato - sliced Each Wasa Crackers, light rye Totals: AM Snack Apple and Savory Cashews (see recipe) 1 Ounce Cashews - raw Totals: Lunch Soup with Chickpeas and Crackers 1 Cup Chickpeas boiled Tablespoon 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 Small Tomato - chopped Tablespoon Vinegar, balsamic Totals: Dinner Fish and Cauliflower Rice (see recipe) 2 Cups Cauliflower steamed Large Egg, Organic Ounces Fish, haddock, cooked Tablespoon Onion - chopped Totals: Evening Snack Pistachios 1/2 Ounce Nuts, pistachio, 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 Kefir and Seeds 1 Cup Kefir Ounce Seeds, pumpkin raw Totals: Lunch Stuffed Eggplant (see recipe), Salad and Soup 2 Ounces Cheese, feta Cup Eggplant /2 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 Nuts, cashew butter, raw Each Pear - medium with peel Totals: Dinner Pumpkin and Quinoa with White Beans (see recipe) 1 Cup Broccoli, steamed /2 Cup Kidney bean, boiled Tablespoon Olive Oil, Extra Virgin Cup Pumpkin /2 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 1 Each Banana /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 1/2 Cup 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, 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 2.5 Cups Popcorn - air popped Totals: Actual Totals for Day

16 DAY 16 Breakfast Cereal with Chia Seeds 2 Tablespoons Hemp Seeds Cup Kashi GoLEAN Cereal Ounce Seeds, chia seeds, ground 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 1/2 Cup Avocado - pureed /2 Cup Chickpeas Tablespoon Olive oil, extra virgin Large Salads - 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, part-skim Each Low Carb Wrap Tablespoons Onion - chopped Cup Spinach, raw Tablespoons Tomato sauce, no salt added Totals: Actual Totals for Day

17 1900 CALORIE VEGETARIAN MEAL PLAN DAY 17 Breakfast Oatmeal and Hemp Seeds 1 Cup Blackberries, raw Tablespoons Hemp Seeds Pack Oatmeal - plain Cups Unsweetened Almond Milk Totals: AM Snack Apple and Walnuts 1 Ounce Nuts, walnuts, raw Totals: Lunch Chili with Salad 1.5 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 Totals: Dinner Halibut, Greens and Sweet Potato 4 Ounces Halibut - broiled Cup Kale, steamed Cup Yam - baked or boiled Totals: Actual Totals for Day

18 DAY 18 Breakfast Mixed Berry Smoothie 1 Cup Blackberries, raw /2 Teaspoon Cinnamon Scoops powder Cup Strawberries halves, raw Cups Unsweetened Almond Milk Totals: AM Snack Celery and Walnuts 6 Each Celery - raw stalk trimmed Ounce Nuts, walnuts, raw Totals: Lunch Kale and Pinto Bean Soup 1 Cup Kale, steamed Tablespoon Olive oil - pure Cup Pinto bean - boiled Each Wasa Crackers, light rye Totals: PM Snack Cucumber, Tomato and Feta Chopped Salad 1 Ounce Cheese, feta Cups Cucumber - chopped Small Tomatoes - chopped Tablespoon Vinegar, balsamic Totals: Dinner Buckwheat Sir Fry 1 Cup Broccoli, steamed Cup Buckwheat, whole-groats Ounce Nuts, 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 Jam, no sugar added Tablespoon Peanut Butter - natural Totals: AM Snack Yogurt and Chia Seeds 1/2 Teaspoon Cinnamon Medium Peach - approx 4 ounces Ounce Seeds, chia seeds, ground 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 Nuts, cashew butter, raw Each Pear - medium with peel Totals: Dinner Bean and Veggie Stir Fry 1 Cup Beans, black boiled, no salt Teaspoon Oil, sesame, cooking /2 Cup Tempeh Cup Vegetables - mixed, frozen, steamed Totals: Actual Totals for Day

20 DAY 20 Breakfast Cottage Cheese and Peach 1/2 Teaspoon Cinnamon Cup Cottage Cheese - 1% fat Medium Peach approx. 4 ounces Each Wasa Crackers, light rye Totals: AM Snack Peppers and Avocado 1/2 Cup Avocado - pureed Cup Peppers, sweet, green, raw Totals: Lunch Leftovers, Bean Stir Fry with Rice 1 Cup Beans, black boiled, no salt Cup Broccoli, stir fry Teaspoons Oil, sesame, cooking Cup Rice, brown, long-grain, cooked Cup Vegetables - mixed, frozen, steamed Totals: PM Snack Apple and Almond Butter 1 Tablespoon Nuts, almond butter, raw Totals: Dinner White Bean Ratatouille (see recipe) 1 Cup Beans, white, boiled, no salt Cup Eggplant Tablespoon Olive oil - pure Cup Peppers, sweet, red Medium Zucchini - baby, raw Totals: Evening Snack Pistachios 1/2 Ounce Nuts, pistachios, 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) 1 Ounce Cashews - raw Totals: Lunch Beans, Spinach and Feta Salad 1/2 Cup Beans, black boiled, no salt Ounces Cheese, feta Ounce Nuts, pine nuts, raw Tablespoon Olive Oil, Extra Virgin Small Onions, spring or scallions Cups Spinach, raw Slices Tomato, sliced, organic Tablespoon Vinegar, balsamic Totals: PM Snack Hummus (see recipe) and Veggies 10 Medium Carrots - baby, raw Tablespoon Hummus, home prepared Medium Zucchini - baby, raw Totals: Dinner Meatless Meatballs and Shirataki Noodles 1 Cup Broccoli, steamed Cup Meatballs, meatless Tablespoons Cheese, low sodium Ounces Shirataki noodles Cup Tomato sauce, no salt added Totals: Actual Totals for Day

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