3000 Calories Vegetarian Diet Plan

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Eat This Much
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Looking for calorie specific meal plans or new recipes, check out the 7 day meal plan I created using Eat This Much Planner. The aim for each day was 3000 calories, each meal is not more than 100 calories over or under 3000 calories. The meal plans offer delicious recipes that are fairly easy to make and a variety of food so you don’t get bored eating the same thing. Feel free to use it as-is, or import it into your ETM account to get a grocery list, edit the meals, and track your intake.
Here is a link to view the meal plan: https://www.eatthismuch.com/dietset/214109596/

If you want to download it as a PDF (includes nice images and formatting), you can get it here:3000-calorie-vegetarian-dietplan-EatThisMuch.pdf

Want to create a new diet plan from scratch? Give it a try on the Eat This Much homepage:3000 Calorie Vegetarian Diet Plan

 
 

Your Meal Plan

To make changes or re-build this plan, log in at www.EatThisMuch.com

 
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Day 1

3021 Calories • 244g Carbs (48g Fiber) • 123g Fat • 267g Protein

Breakfast

1280 Cal • 117g Carbs (15g Fiber) • 35g Fat • 133g Protein

Oatmeal banana protein shake

2 shake • 1093 Cal

Ingredients for 2 shake:

1 cup Oatmeal

120 grams Whey protein powder

1 medium (7" to 7-7/8" long) Banana

2 tbsp Flaxseed oil

3 cup Water
 

Strawberries

1 cup • 46 Cal

Ingredients for 1 cup:

1 cup, whole Strawberries
 

Nonfat greek yogurt

1 cup • 142 Cal

Ingredients for 1 cup:

1 cup Nonfat greek yogurt

Lunch

766 Cal • 38g Carbs (11g Fiber) • 43g Fat • 67g Protein

Peanut Butter Protein Yogurt

1 serving • 356 Cal

Ingredients for 1 serving:

1 cup Nonfat greek yogurt

1 scoop (30g) Whey protein powder

1 tbsp Peanut butter
 

Cauliflower and Tahini

2 serving • 411 Cal

Ingredients for 2 serving:

2 cup chopped, (1/2" pieces) Cauliflower

4 tbsp Sesame butter

Dinner

975 Cal • 88g Carbs (21g Fiber) • 45g Fat • 67g Protein

Kung Pao Tempeh

2 serving • 975 Cal

Ingredients for 6 serving (eat 2 serving now, save 4 serving for leftovers):

24 oz Tempeh

6 cup Mixed vegetables

6 tsp Soy sauce

3/4 cup Peanuts

3 dash Salt

3 dash Pepper
 
 
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Day 2

3081 Calories • 285g Carbs (44g Fiber) • 148g Fat • 176g Protein

Breakfast

794 Cal • 86g Carbs (14g Fiber) • 44g Fat • 22g Protein

Banana Tahini Toast

1 serving • 422 Cal

Ingredients for 1 serving:

1/4 cup Cream cheese

2 tbsp Sesame butter

1 slice Whole-wheat bread

1/2 medium (7" to 7-7/8" long) Banana
 

Buttered Toast

2 slice • 277 Cal

Ingredients for 2 slice:

2 slice Whole-wheat bread

4 tsp Butter
 

Apple

1 apple • 95 Cal

Ingredients for 1 apple:

1 medium (3" dia) Apples

Lunch

975 Cal • 88g Carbs (21g Fiber) • 45g Fat • 67g Protein

Kung Pao Tempeh

2 serving • 975 Cal

Leftovers, eat 2 serving

Dinner

1313 Cal • 111g Carbs (9g Fiber) • 59g Fat • 88g Protein

Sweet Grilled Cheese

2 serving • 943 Cal

Ingredients for 2 serving:

4 tsp Butter

4 slice Whole-wheat bread

4 slice (1 oz) Cheddar cheese

4 tsp packed Brown sugar
 

Yogurt & Applesauce

2 serving • 370 Cal

Ingredients for 2 serving:

1 cup Applesauce

16 oz Nonfat greek yogurt
 
 
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Day 3

2994 Calories • 363g Carbs (55g Fiber) • 125g Fat • 160g Protein

Breakfast

838 Cal • 209g Carbs (16g Fiber) • 3g Fat • 11g Protein

Oatmeal and raisins

2 cup • 705 Cal

Ingredients for 2 cup:

0.66 cup Water

6 tbsp Maple syrups

1/2 cup (not packed) Raisins

0.66 cup Oatmeal
 

Fruit salad

1 serving • 133 Cal

Ingredients for 1 serving:

1 cup, halves Strawberries

1 cup Blueberries

Lunch

975 Cal • 88g Carbs (21g Fiber) • 45g Fat • 67g Protein

Kung Pao Tempeh

2 serving • 975 Cal

Leftovers, eat 2 serving

Dinner

1181 Cal • 66g Carbs (18g Fiber) • 78g Fat • 82g Protein

Peanut Tofu

2 serving • 1181 Cal

Ingredients for 6 serving (eat 2 serving now, save 4 serving for leftovers):

18 tbsp Peanut butter

6 block Tofu

9 cloves, minced Garlic

3 tbsp Ginger root

3 tbsp Brown sugar

6 tsp Soy sauce

3 cup 1/2" pieces Green beans

30 mushroom Mushrooms
 
 
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Day 4

2963 Calories • 253g Carbs (35g Fiber) • 133g Fat • 224g Protein

Breakfast

659 Cal • 44g Carbs (7g Fiber) • 32g Fat • 51g Protein

Baked Spinach and Eggs

1 serving • 461 Cal

Ingredients for 1 serving:

6 cup Spinach

4 large Egg

1 dash Salt

1 dash Pepper

1/4 cup, crumbled Feta cheese

1 tsp Butter
 

Nonfat yogurt

1 bowl • 137 Cal

Ingredients for 1 bowl:

1 cup (8 fl oz) Nonfat yogurt
 

Oranges

1 fruit • 62 Cal

Ingredients for 1 fruit:

1 fruit (2-5/8" dia) Oranges

Lunch

1181 Cal • 66g Carbs (18g Fiber) • 78g Fat • 82g Protein

Peanut Tofu

2 serving • 1181 Cal

Leftovers, eat 2 serving

Dinner

1122 Cal • 143g Carbs (9g Fiber) • 23g Fat • 91g Protein

Canned Vegetable Soup with Tofu

4 cups • 543 Cal

Ingredients for 4 cups:

2 can (10.5 oz) Vegetarian vegetable soup

300 grams Tofu

4 tbsp Parsley
 

Sliced bell pepper

1 pepper • 37 Cal

Ingredients for 1 pepper:

1 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper
 

Cottage Cheese & Raisins

2 serving • 542 Cal

Ingredients for 2 serving:

1/2 cup (not packed) Raisins

2 cup, (not packed) Cottage cheese
 
 
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Day 5

3027 Calories • 249g Carbs (49g Fiber) • 145g Fat • 228g Protein

Breakfast

825 Cal • 84g Carbs (9g Fiber) • 22g Fat • 78g Protein

Banana Egg Pancakes

4 pancakes • 496 Cal

Ingredients for 4 pancakes:

2 medium (7" to 7-7/8" long) Banana

4 large Egg
 

Nonfat greek yogurt

2 cup • 283 Cal

Ingredients for 2 cup:

2 cup Nonfat greek yogurt
 

Strawberries

1 cup • 46 Cal

Ingredients for 1 cup:

1 cup, whole Strawberries

Lunch

1227 Cal • 77g Carbs (19g Fiber) • 78g Fat • 83g Protein

Peanut Tofu

2 serving • 1181 Cal

Leftovers, eat 2 serving
 

Watermelon

1 cup, diced • 46 Cal (152 g)

Dinner

975 Cal • 88g Carbs (21g Fiber) • 45g Fat • 67g Protein

Kung Pao Tempeh

2 serving • 975 Cal

Ingredients for 4 serving (eat 2 serving now, save 2 serving for leftovers):

16 oz Tempeh

4 cup Mixed vegetables

4 tsp Soy sauce

1/2 cup Peanuts

2 dash Salt

2 dash Pepper
 
 
​

Day 6

2995 Calories • 284g Carbs (48g Fiber) • 141g Fat • 183g Protein

Breakfast

947 Cal • 93g Carbs (13g Fiber) • 37g Fat • 69g Protein

Oatmeal Banana Peanut Butter Chocolate Shake

1 shake • 670 Cal

Ingredients for 1 shake:

60 grams Whey protein powder

1 medium (7" to 7-7/8" long) Banana

1/2 cup Oatmeal

2 tbsp Peanut butter

2 cup Water
 

Buttered Toast

2 slice • 277 Cal

Ingredients for 2 slice:

2 slice Whole-wheat bread

4 tsp Butter

Lunch

975 Cal • 88g Carbs (21g Fiber) • 45g Fat • 67g Protein

Kung Pao Tempeh

2 serving • 975 Cal

Leftovers, eat 2 serving

Dinner

1073 Cal • 103g Carbs (14g Fiber) • 59g Fat • 47g Protein

Hot Peanut Butter and Banana Sandwich

1 serving • 626 Cal

Ingredients for 1 serving:

2 tbsp Peanut butter

2 slice Whole-wheat bread

1 small (6" to 6-7/8" long) Banana

2 tbsp Butter
 

Cauliflower and Tahini

1 serving • 205 Cal

Ingredients for 1 serving:

1 cup chopped, (1/2" pieces) Cauliflower

2 tbsp Sesame butter
 

Yogurt & Raisins

1 serving • 242 Cal

Ingredients for 1 serving:

8 oz Nonfat greek yogurt

1/4 cup (not packed) Raisins
 
 
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Day 7

3048 Calories • 284g Carbs (43g Fiber) • 142g Fat • 206g Protein

Breakfast

911 Cal • 112g Carbs (12g Fiber) • 36g Fat • 49g Protein

Peanut Butter Banana Toast

2 slice • 770 Cal

Ingredients for 2 slice:

2 slice Whole-wheat bread

1 large (8" to 8-7/8" long) Banana

2 tbsp Honey

4.031 tbsp Peanut butter
 

Nonfat greek yogurt

1 cup • 142 Cal

Ingredients for 1 cup:

1 cup Nonfat greek yogurt

Lunch

955 Cal • 106g Carbs (12g Fiber) • 29g Fat • 75g Protein

1000 Calorie Shake

1 shake • 955 Cal

Ingredients for 1 shake:

2 tbsp Peanut butter

1 cup Reduced fat milk

1 cup Quick oats

1 medium (7" to 7-7/8" long) Banana

60 grams Whey protein powder

Dinner

1181 Cal • 66g Carbs (18g Fiber) • 78g Fat • 82g Protein

Peanut Tofu

2 serving • 1181 Cal

Ingredients for 2 serving:

6 tbsp Peanut butter

2 block Tofu

3 cloves, minced Garlic

1 tbsp Ginger root

1 tbsp Brown sugar

2 tsp Soy sauce

1 cup 1/2" pieces Green beans

10 mushroom Mushrooms
 
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Recipe directions
​

Oatmeal banana protein shake

Directions are for original recipe of 1 shake

1. Add everything to a blender with two scoops of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
​

Strawberries

Directions are for original recipe of 1 cup

1. Wash and eat.
​

Nonfat greek yogurt

Directions are for original recipe of 1 cup

1. Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.
​

Peanut Butter Protein Yogurt

Directions are for original recipe of 1 serving

1. Mix protein powder and peanut butter into greek yogurt until well-combined.

2. Enjoy!
​

Cauliflower and Tahini

Directions are for original recipe of 1 serving

1. Serve cauliflower pieces with tahini for dipping. Enjoy!
​

Kung Pao Tempeh

Directions are for original recipe of 2 serving

1. Preheat oven to 390°F/200°C. Cut the tempeh in large cubes. Marinate with the soy sauce for 10 minutes then bake for about 20 minutes.

2. In the meantime, cook the vegetables according to package directions, then season with extra soy sauce, salt and pepper.

3. Mix vegetables, baked tempeh, and peanuts and enjoy!
​

Banana Tahini Toast

Directions are for original recipe of 1 serving

1. Place cream cheese and tahini in medium bowl; stir until well combined. Toast bread and spread tahini mixture on top of toast. Top with banana slices and enjoy!
​

Buttered Toast

Directions are for original recipe of 2 slice

1. Use a toaster to toast the bread to desired darkness. Spread butter or margarine onto one side of each slice, and enjoy while hot!
​

Apple

Directions are for original recipe of 1 apple

1. Simply wash and enjoy, or core and slice the apple for easier eating.
​

Sweet Grilled Cheese

Directions are for original recipe of 1 serving

1. Heat a skillet over medium heat. Spread butter onto one side of a piece of bread and place butter side down in the skillet. Place one piece of cheese on top of the bread, then sprinkle with brown sugar. Top with the other slice of cheese. Butter the other slice of bread and place on top with the butter side up. Fry on each side until golden brown, 3 to 5 minutes per side.
​

Yogurt & Applesauce

Directions are for original recipe of 1 serving

1. Mix together and enjoy!
​

Oatmeal and raisins

Directions are for original recipe of 1 cup

1. Combine raisins with water and stir in the oatmeal. Microwave until cooked according to package directions, about 2 minutes.

2. Remove, add maple syrup, and eat.
​

Peanut Tofu

Directions are for original recipe of 2 serving

1. Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add water to desired consistency of sauce.

2. While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Also, steam cook the green beans and sliced mushrooms on the stove top in a little water for a few minutes until tender.

3. Combine tofu and peanut sauce with steamed vegetables. Enjoy!
​

Baked Spinach and Eggs

Directions are for original recipe of 1 serving

1. Preheat the oven to 400°F. Lightly grease with butter an individual ramekin or other small oven safe dish that can accommodate the eggs and spinach.

2. Place the spinach in a deep skillet or a large frying pan. Add a little water (2-3 Tablespoons). Using medium heat, cook the spinach just until wilted, roughly 3-4 minutes. Use either your hand or a spatula to pack in the spinach. Drain the excess water well.

3. Distribute the spinach evenly among the prepared ramekins or oven-safe dishes. Crack 1-2 eggs on top of the spinach. Season lightly with salt and pepper - lightly because Feta cheese is pretty salty on its own. Sprinkle the crumbled feta cheese on top.

4. Place the baking dishes or ramekins on a cookie sheet and bake for about 15-18 minutes or until the eggs are set/cooked (whites are set and yolks look firm on the edges) to your liking. Enjoy!
​

Nonfat yogurt

Directions are for original recipe of 1 bowl

1. Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.
​

Oranges

Directions are for original recipe of 1 fruit

1. Peel or slice orange and eat.
​

Canned Vegetable Soup with Tofu

Directions are for original recipe of 2 cups

1. Prepare soup as directed on can. Cut tofu into 1/2 inch cubes. Add to soup and bring to a boil. Serve in a bowl. Sprinkle minced parsley. Serve with crackers if desired.
​

Sliced bell pepper

Directions are for original recipe of 1 pepper

1. Wash the bell pepper, slice it in half, then remove the seeds and stem. Slice into strips and enjoy! Optionally eat with a side of hummus dip (there are other pepper + dip recipes on ETM you can swap in).
​

Cottage Cheese & Raisins

Directions are for original recipe of 1 serving

1. Mix raisins into cottage cheese and enjoy!
​

Banana Egg Pancakes

Directions are for original recipe of 2 pancakes

1. Mash the ripe banana.

2. Beat the eggs and stir in the banana.

3. Pour onto lightly oiled frying pan. Flip when bubbles. You can usually make 2 small pancakes per 2 eggs/1 banana.
​

Oatmeal Banana Peanut Butter Chocolate Shake

Directions are for original recipe of 1 shake

1. Put all ingredients into blender. Blend until smooth. Use unsweetened almond milk (30 calories, 1g carbohydrate, 1g protein, 0g fat per cup) in place of water if you prefer a creamier shake.
​

Hot Peanut Butter and Banana Sandwich

Directions are for original recipe of 1 serving

1. PREPARATION: Mash ripe banana with fork.

2. Spread peanut butter evenly on 1 slice of bread, then spread mashed banana on other slice, leaving a 1/4-inch border around edge. Close sandwich, gently pressing bread slices together.

3. Heat butter in an 8- to 10-inch heavy skillet over moderate heat until foam subsides, then fry sandwich, turning over once, until golden brown, about 2 minutes total.

4. Eat immediately with a knife and fork.
​

Yogurt & Raisins

Directions are for original recipe of 1 serving

1. Mix raisins into yogurt and enjoy!
​

Peanut Butter Banana Toast

Directions are for original recipe of 2 slice

1. Toast bread to your liking.

2. Divide peanut butter and spread on toast.

3. Drizzle honey over the peanut butter.

4. Cut bananas length wise and lay across peanut butter.

5. Heat in microwave for 10 seconds.

6. Enjoy with a glass of milk.
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1000 Calorie Shake

Directions are for original recipe of 1 shake

1. Blend all ingredients in blender on high speed.

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