3 day vegetarian meal plan

VEGETARIAN MEAL PLAN


DAY 1:

BREAKFAST

Veggie omelet

  • 3 eggs

  • 1 tbsp butter

  • Salt and pepper to taste

  • ¼ red bell pepper, cubed

  • ¼ green bell pepper, cubed

  • ¼ cup fresh spinach

  • 2 mushrooms, sliced

  • 2 tbsp yellow onion, diced

  • Salt and pepper to taste

  • ¼ cup shredded mozzarella cheese

  • A dash or two of hot sauce

In a medium skillet, melt butter over medium-high heat. Saute bell peppers, spinach, mushrooms, and onion for 3 minutes. Turn heat down to medium-low and crack in eggs, salt and pepper, and stir quickly. Cover and let cook for 2 minutes, or until eggs are cooked through. Top with cheese and fold in half. Enjoy with a cup of tea or bulletproof coffee!

Net carbs: 6g / Fat: 26.1g / Protein: 20.9g

LUNCH

“Potato” salad

  • ½ cup cauliflower florets, steamed and drained

  • 3 eggs, hard-boiled

  • ¼ cup mayonnaise

  • ½ cup diced celery

  • 1 pickle spear, diced

  • 1 tsp dijon mustard

  • ¼ tsp salt

  • Pinch of pepper

Combine mustard, mayonnaise, and salt and pepper. Cut cauliflower florets and eggs into small chunks, combine with celery and pickle. Mix with the mayonnaise and mustard. Eat on a lettuce leaf or half of an avocado.

Net carbs: 3.2g / Fat: 53.5g / Protein: 18.5g

DINNER

Cheesy eggplant roll ups

  • 1 small-medium eggplant

  • 3 olive oil

  • ½ tsp crushed garlic

  • 4 oz frozen chopped spinach, thawed

  • 5 tbsp mascarpone cheese

  • ½ cup shredded mozzarella cheese

  • ¼ cup shredded parmesan cheese

  • ¼ tsp salt

  • ¼ tsp pepper

  • 5 tbsp low carb marinara sauce

Slice eggplant longwise in 5 thin strips. Set rest of eggplant aside. Mix garlic and olive oil together and brush on both sides of eggplant strips. Grill both sides of eggplant for 4 minutes on each side. Squeeze water out spinach and mix with cheeses and salt and pepper. Divide mixture in 5ths and top each eggplant evenly. Roll up and place in a greased 9x9 glass baking pan. Top each roll with 1 tbsp marinara sauce and sprinkle with parmesan cheese. Bake in a 350 degree preheated oven for 25-30 minutes. Add a small side salad or steamed broccoli for a well-rounded meal.

Net carbs: 9.2g / Fat: 73g / Protein: 42.5g

Daily Total: Net carbs: 18.4g / Fat: 152.6g / Protein: 81.9g

DAY 2:

BREAKFAST

Raspberry minute muffin

  • 3 tbsp almond flour

  • 1 tbsp coconut flour

  • ¼ tsp baking powder

  • ¼ tsp nutmeg

  • ½ tsp sugar substitute

  • ⅛ tsp salt

  • 1 large egg

  • 1 tsp coconut oil

  • 3 raspberries

Butter the inside of a mug. Mix all ingredients, except raspberries, in the mug until well combined. Gently stir in raspberries. Microwave high for 1 minute. Gently remove from the mug, best eaten warm.

Net carbs: 5g / Fat: 21g / Protein: 11.8g

LUNCH

Greek zoodle salad

  • 1 cup zoodles

  • ½ cup cubed cucumbers

  • 3 tbsp red onion, thinly sliced

  • 1 tbsp fresh dill, minced

  • 3 kalamata olives, chopped

  • 3 tbsp feta cheese

  • 3 tbsp tzatziki dressing

Combine zoodles, cucumbers, onion, tomatoes, and dill. Top with olives, feta cheese, and tzatziki dressing.

Net carbs: 9.2g / Fat: 4.8g / Protein: 3.2g

DINNER

Fried tofu stir fry

  • 4 oz firm tofu, cubed

  • 2 tbsp olive oil

  • ½ cup broccoli florets

  • ¼ red bell pepper, diced

  • ¼ green bell pepper, diced

  • 4 tbsp onion, diced

  • 1 cup frozen riced cauliflower, thawed

  • 3 tbsp sesame oil

  • 1/2 tsp soy sauce

  • ¼ tsp grated ginger

  • ½ tsp minced garlic

Heat the olive oil in a large skillet over high heat. Drop tofu cubes in the hot oil and fry each side until golden brown. Remove and set aside.

Place the thawed cauliflower in a hand towel and squeeze out all excess water. Heat sesame oil in large skillet over medium-high heat. Once hot, add cauliflower. Cook for 2 minutes then add rest of veggies, soy sauce, ginger, and garlic and saute for 5 minutes. Top with fried tofu and add an extra splash of soy sauce!

Net carbs: 9.1g / Fat: 73.9g / Protein: 12.4g

Daily Total: Net carbs: 23.3g / Fat: 99.7g / Protein: 27.4g

DAY 3:

BREAKFAST

Egg Mcmuffin

  • 3 tbsp almond flour

  • 1 tbsp coconut flour

  • ¼ tsp baking powder

  • ⅛ tsp salt

  • 1 large egg

  • 1 tsp coconut oil

  • 1 egg, fried

  • 1 slice cheese

Butter the inside of a mug. Mix all ingredients, except fried egg and cheese, in the mug until well combined. Microwave high for 1 minute. Remove from mug, slice in half, and fry both halves in butter. Top one half with fried egg and cheese slice. Top with other half.

Net carbs: 4g / Fat: 28g / Protein: 22.1g

LUNCH

Green protein smoothie

  • Vanilla Premier Protein shake

  • ½ cup spinach

  • ½ cup kale

  • 1 tbsp MCT oil

  • 4 ice cubes

Place shake, spinach, kale, and ice cubes in a blender and blend until smooth.

Net carbs: 6g / Fat: 17.1g / Protein: 31.4g

DINNER

Margarita Pesto Pizza

  • 1 cup cheese

  • 1 egg

  • 3 oz cream cheese

  • ¼ tsp garlic powder

  • ¼ tsp italian seasoning

  • 4 slices fresh mozzarella

  • ¼ cup pesto

  • 4 large basil leaves, chopped

  • 4 slices fresh tomatoes

Stir cheese, egg, cream cheese, garlic powder, and italian seasoning until well combined. Spread in a solid layer in a circle on a baking sheet lined with parchment. Bake in a 375 degree oven for 25 minutes. Let cool 10 minutes.

Top cheese crust with pesto, tomatoes, fresh mozzarella, and leaves. Cook for an additional 10 minutes. Bon appetit!

Net carbs: 11g / Fat: 98.9g / Protein: 74.4g

Daily Total: Net carbs: 21g/ Fat: 144.6g / Protein: 127.9g


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