1700 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 Pack Oatmeal, plain Totals: AM Snack Kefir with Fruit and Almonds 1 Cup Kefir Almonds Almonds, raw Cup Strawberry halves, raw Totals: Lunch Veggie Bean Salad with Avocado 1/4 Cup, sliced Avocados /2 Cup Black beans, 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 1 Cup Kashi GOLEAN cereal 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 1700 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 /2 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, large Bread, pita, whole-wheat Tablespoons Mayo, organic, light Tablespoons Sauce, ready-to-serve, salsa Cup Spinach, raw /2 Cup Tomatoes, red, sliced Patties Veggie burger Totals: PM Snack Fresh Apple and Seeds 1 Ounce Seeds, pumpkin raw Totals: Dinner Tomato Salad (See Recipe) with Quinoa 1 Tablespoon Olive oil, extra virgin /4 Cup Quinoa, cooked Small Tomato, small chopped /2 Cup Zucchini, baked Totals: Actual Totals for Day
4 1700 CALORIE VEGETARIAN MEAL PLAN DAY 4 Breakfast Blueberry Smoothie 1 Cup Blueberries, raw /2 Teaspoon Cinnamon Tablespoons Hemp seeds Ounce Chia seeds, ground Cup Unsweetened almond milk Totals: AM Snack Fresh Peach and Almonds 15 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 /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 tom ato, onion Cup Water, municipal 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: Actual Totals for Day
5 DAY 5 Breakfast Cereal with Fruit and Chia Seeds 1 Cup Kashi GOLEAN cereal Cup Cantaloupe, raw Ounce Chia seeds, ground Cup 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 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 /2 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 Ounces Peach Ounce Chia seeds, ground Totals: AM Snack Rice Cakes and Grapes 15 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 /2 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: 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 1.5 Cups Chili, Amy's Organic Medium Chili Medium Salad, garden with tomato, onion Tablespoon Vinegar, apple cider Totals: PM Sun Dried Tomato and Basil Hummus (See Recipe) 4 Tablespoons Hummus, home prepared Each Wasa crackers, light rye Totals: Dinner Bean Stir Fry over Rice 1/2 Cup Kidney beans, 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 /3 Cup Quinoa, cooked Totals: AM Snack Apple and Goat Cheese 1 Ounce Cheese, goat, semisoft type 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 and Strawberries 1 Cup Kefir 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 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 Walnuts 1 Ounce Walnuts, raw Totals: Lunch Soup and Cottage Cheese 1 Cup Cottage cheese, organic, low fat Ounce Chia seeds, ground 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 Tablespoon Coconut oil Ounces Halibut, broiled Cup Rice, brown, long-grain, cooked Totals: Actual Totals for Day
10 DAY 10 Breakfast Oatmeal, Hemp Seeds and Blueberries 1 Cup Blueberries, raw Tablespoons Hemp seeds Pack Oatmeal, plain 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 Cup 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 Table spoon Hemp seeds Cup Kashi GOLEAN cereal Ounce Chia seeds, ground Cup Unsweetened almond milk Totals: AM Snack Mixed Fruit with Cinnamon 1/2 Cup Blueberries /2 Teaspoon Cinnamon /2 Cup Cantaloupe Slices Pineapple /2 Cup Strawberry halves, raw Totals: Lunch Tempeh and Veggie Sir Fry 1 Cup Broccoli Teaspoon 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 /2 Cup Quinoa, cooked Cups Spinach, raw /4 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 Cantaloupe Ounce 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 Salmon, canned, no salt, drained solids with bone Tablespoons Mayo, organic, light Cup Spinach, raw Small Tomato, sliced Cup 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 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 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 1/2 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) 1 Cup Cauliflower steamed Large Egg, organic Ounces Fish, haddock, cooked Tablespoon Onion, chopped Totals: Evening Snack Herbal Tea 1 Cup Tea, herb, mint, brewed 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) with Soup 2 Ounces Cheese, feta Cup Eggplant Small Tomato, with peel, 2.5" diam 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 /2 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, med 8" /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 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 Totals: Dinner Eggs and Soup 2 Large Eggs, organic Tablespoon Olive oil, pure Cups Amy's Organic Minestrone Soup Totals: Actual Totals for Day
16 DAY 16 Breakfast Cereal with Chia Seeds 2 Tablespoons Hemp seeds Cup Kashi GOLEAN cereal Ounce 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) with Large Salads 1/2 Cup Avocado, pureed Table spoon 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 /2 Cup Kefir Totals: Dinner Homemade Pizza 2 Ounces Kraft, cheese, mozzarella, natural shredded part-skim Each Low carb wrap Tablespoons Onion, chopped Cup Spinach, raw Tablespoons Tomato sauce, no salt added Totals: Actual Totals for Day
17 1700 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 Cup 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 Egg, 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 Cup 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 /4 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 1/2 Cup Broccoli, steamed /4 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 Jams, no sugar added Tablespoon Peanut butter, natural Totals: AM Snack Yogurt and Chia Seeds 1/2 Teaspoon Cinnamon Ounces Peach 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 3/4 Cup Black beans, boiled, no salt Teaspoon Oil, sesame, cooking 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 Ounces Peach 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 3/4 Cup Black beans, boiled, no salt Cup Broccoli, stir fry Teaspoon 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 White beans, boiled, no salt Cup Eggplant Tablespoon Olive oil, pure Cup Peppers, sweet, red Medium Zucchini, baby, raw Totals: Actual Totals for Day
21 DAY 21 Breakfast Eggs on Toast with Apple 2 Slices Bread, Ezekiel Sprouted Grain /2 Tablespoon Butter, no salt Large Eggs, organic Totals: AM Snack Savory Cashews (See Recipe) 1 Ounce Cashews, raw Totals: Lunch Spinach and Feta Salad 2 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 8 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 Parmesan Tablespoon Cheese, low sodium Ounces Shirataki noodles Cup Tomato sauce, no salt added Totals: Actual Totals for Day
1200 CALORIE HEALTHY LIVING MEAL PLAN DAY 1 Protein Carbs Qty. Measure Description
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