3300 calorie vegetarian meal plan
In just a few clicks, generate your own 3300 calorie vegetarian meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (3275cals, 237g protein, 252g net carbs, 120g fat 60g fiber per day) cannot be customized.
Day 1
3200cals, 211g protein, 246g net carbs, 135g fat 42g fiber per day
1 1/2 serving(s) (748cal, 27p, 90c, 29f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
1 cake(s) (240cal, 8p, 12c, 17f)
1 celery stalk (7cal, 0p, 1c, 0f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
6 oz tempeh (651cal, 49p, 22c, 34f)
1 3/4 cup brown rice, cooked (401cal, 8p, 81c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3200cals, 230g protein, 244g net carbs, 118g fat 58g fiber per day
2 serving(s) (555cal, 35p, 78c, 3f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 cake(s) (240cal, 8p, 12c, 17f)
1 celery stalk (7cal, 0p, 1c, 0f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
6 oz tempeh (651cal, 49p, 22c, 34f)
1 3/4 cup brown rice, cooked (401cal, 8p, 81c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3275cals, 261g protein, 262g net carbs, 102g fat 68g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1/2 serving(s) (164cal, 6p, 23c, 4f)
2 serving(s) (555cal, 35p, 78c, 3f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
3 1/2 serving(s) (287cal, 10p, 24c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
2 serving(s) (685cal, 61p, 33c, 33f)
2 serving(s) (347cal, 24p, 51c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3325cals, 301g protein, 239g net carbs, 107g fat 50g fiber per day
1 1/2 serving(s) (304cal, 22p, 10c, 18f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1/2 serving(s) (164cal, 6p, 23c, 4f)
12 oz seitan (892cal, 97p, 57c, 30f)
1/2 cup rice, cooked (109cal, 2p, 24c, 0f)
1/2 cucumber (30cal, 2p, 5c, 0f)
3 1/2 serving(s) (287cal, 10p, 24c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
2 serving(s) (685cal, 61p, 33c, 33f)
2 serving(s) (347cal, 24p, 51c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3300cals, 214g protein, 305g net carbs, 101g fat 76g fiber per day
1 serving(s) (217cal, 15p, 1c, 17f)
1 serving(s) (217cal, 6p, 37c, 3f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 serving(s) (338cal, 28p, 39c, 6f)
1 1/3 serving(s) (307cal, 6p, 13c, 20f)
2 serving(s) (347cal, 24p, 51c, 1f)
3 1/2 serving(s) (287cal, 10p, 24c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
2 serving(s) (575cal, 21p, 91c, 10f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3300cals, 226g protein, 236g net carbs, 135g fat 59g fiber per day
1 serving(s) (217cal, 15p, 1c, 17f)
1 serving(s) (217cal, 6p, 37c, 3f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 serving(s) (338cal, 28p, 39c, 6f)
1 1/3 serving(s) (307cal, 6p, 13c, 20f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 cake(s) (35cal, 1p, 7c, 0f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
2 serving(s) (786cal, 40p, 16c, 58f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
1 serving(s) (141cal, 9p, 9c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3325cals, 218g protein, 232g net carbs, 141g fat 65g fiber per day
1 serving(s) (217cal, 15p, 1c, 17f)
1 serving(s) (217cal, 6p, 37c, 3f)
1 cup(s) (72cal, 2p, 7c, 1f)
2 serving(s) (644cal, 38p, 50c, 21f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 piece(s) (262cal, 9p, 43c, 5f)
1 cake(s) (35cal, 1p, 7c, 0f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
2 serving(s) (786cal, 40p, 16c, 58f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
1 serving(s) (141cal, 9p, 9c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (65 items)
Beverages
Water
2 1/4 gallon (8525mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Other
Nutritional yeast
1/4 cup (13g)
Curry sauce
1/2 jar (15 oz) (213g)
Teriyaki sauce
1/3 lbs (130mL)
Sesame oil
1 tsp (5mL)
Mixed greens
2/3 package (5.5 oz) (102g)
Frozen riced cauliflower
3 cup, prepared (510g)
Legumes and Legume Products
Soy sauce
5 3/4 oz (135mL)
Peanut butter
7 oz (193g)
Tempeh
3/4 lbs (340g)
Firm tofu
1 3/4 lbs (794g)
Lentils, raw
3 cup (576g)
Hummus
1 1/2 cup (345g)
Chickpeas, canned
1 can (448g)
Fruits and Fruit Juices
Lemon juice
5 3/4 tbsp (86mL)
Raspberries
8 cup (984g)
Avocados
1 1/2 avocado(s) (318g)
Lemon
1 1/2 small (92g)
Cereal Grains and Pasta
Brown rice
1 2/3 cup (317g)
Long-grain white rice
1 cup (170g)
Seitan
2 lbs (964g)
Uncooked dry pasta
4 oz (113g)
Spices and Herbs
Black pepper
1 3/4 tsp, ground (4g)
Salt
1/2 oz (14g)
Red wine vinegar
2 1/2 tsp (13mL)
Dried dill weed
2 1/2 tsp (3g)
Rosemary, dried
1/4 tbsp (1g)
Balsamic vinegar
1 tbsp (15mL)
Cinnamon
4 tsp (10g)
Dijon mustard
4 dash (3g)
Ground coriander
1/2 tbsp (3g)
Chili powder
1/2 tbsp (4g)
Curry powder
1 tsp (2g)
Fats and Oils
Oil
5 oz (151mL)
Olive oil
1/4 lbs (112mL)
Balsamic vinaigrette
1 1/2 tbsp (23mL)
Dairy and Egg Products
Whole milk
7 1/4 cup(s) (1740mL)
Eggs
20 large (1000g)
Nonfat greek yogurt, plain
2 1/2 container (420g)
Cheddar cheese
3 tbsp, shredded (21g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Vegetables and Vegetable Products
Kale leaves
1 1/4 lbs (549g)
Raw celery
3/8 bunch (194g)
Cucumber
3 cucumber (8-1/4") (903g)
Red onion
5/8 medium (2-1/2" dia) (69g)
Frozen mixed veggies
1 1/4 lbs (549g)
Garlic
11 clove(s) (33g)
Tomatoes
1 1/2 cup, chopped (270g)
Green pepper
4 tbsp, chopped (37g)
Onion
1/2 cup, chopped (80g)
Baby carrots
84 medium (840g)
Broccoli
10 oz (283g)
Fresh ginger
1 1/2 tbsp (9g)
Bell pepper
1/2 large (82g)
Edamame, frozen, shelled
3/4 cup (89g)
Beets, precooked (canned or refrigerated)
3 beet(s) (150g)
Snacks
Rice cakes, any flavor
1 1/4 oz (36g)
Soups, Sauces, and Gravies
Vegetable broth
4 cup(s) (mL)
Breakfast Cereals
Quick oats
2 cup (160g)
Sweets
Sugar
4 tbsp (52g)
Nut and Seed Products
Sunflower kernels
2 1/3 oz (67g)
Sesame seeds
4 tsp (12g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Baked Products
Naan bread
1 piece(s) (90g)
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Peanut tempeh
651cal, 49p, 22c, 34f (per meal)
1 1/2 tbsp (6g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
6 tbsp (97g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Brown rice
401cal, 8p, 81c, 3f (per meal)
56 tsp (222g)
1 tsp, ground (2g)
2 1/3 cup(s) (553mL)
1 tsp (5g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 1 days
1. Tofu curry with rice
748cal, 27p, 90c, 29f (per meal)
1/2 cup (93g)
1/2 lbs (227g)
1 tsp (5mL)
1/2 jar (15 oz) (213g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
Drain and rinse tofu. Pat dry and press gently to get any extra liquid.
3
Cube tofu into rough, bite-sized chunks.
4
Heat oil in skillet over high heat. Add tofu and do not stir until the bottoms are browned, about 5 minutes.
5
Then gently stir and continue cooking tofu until all sides are browned.
6
Pour in curry sauce. Bring to a simmer and cook until heated through.
7
Serve tofu curry over rice.
breakfast prep - 2 days
1. Kale & eggs
378cal, 26p, 4c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Raspberries
90cal, 2p, 8c, 1f (per meal)
2 1/2 cup (308g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
snack prep - 2 days
1. Rice cakes with peanut butter
240cal, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
2. Celery and peanut butter
109cal, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
3. Celery sticks
7cal, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 2 days
1. Lentil and veggie soup
555cal, 35p, 78c, 3f (per meal)
3 cup (405g)
2 clove(s) (6g)
2 tbsp (8g)
2 cup, chopped (80g)
4 cup(s) (mL)
1 cup (192g)
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
3. Simple Greek cucumber salad
211cal, 13p, 14c, 11f (per meal)
1 1/2 cucumber (8-1/4") (452g)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 cup (210g)
3/8 medium (2-1/2" dia) (41g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
304cal, 22p, 10c, 18f (per meal)
1 1/2 cup, chopped (60g)
3 large (150g)
3/4 cup, chopped (135g)
3 dash (0g)
1/2 tbsp (8mL)
1/4 cup (68mL)
1/4 tbsp (4mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
2. Simple cinnamon oatmeal with milk
164cal, 6p, 23c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
3. Raspberries
90cal, 2p, 8c, 1f (per meal)
2 1/2 cup (308g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Garlic pepper seitan
685cal, 61p, 33c, 33f (per meal)
2 dash (2g)
2 tbsp (30mL)
4 dash, ground (1g)
1 lbs (454g)
4 tbsp, chopped (37g)
5 clove(s) (15g)
1/2 cup, chopped (80g)
4 tbsp (60mL)
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Lentils
347cal, 24p, 51c, 1f (per meal)
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
snack prep - 3 days
1. Carrots and hummus
287cal, 10p, 24c, 11f (per meal)
Recipe has been scaled from original by 10.5x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
lunch prep - 1 days
1. Teriyaki seitan wings
892cal, 97p, 57c, 30f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Cucumber slices
30cal, 2p, 5c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
3. White rice
109cal, 2p, 24c, 0f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
dinner prep - 1 days
1. Ginger broccoli pasta salad
575cal, 21p, 91c, 10f (per meal)
1/6 bunch (101g)
2 tbsp (30g)
4 dash (3g)
4 dash (1g)
1 tbsp (15mL)
1 tsp (5mL)
4 oz (113g)
1/2 large (82g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C) and bring a large pot of water to a boil.
2
Toss the broccoli and bell pepper with sesame oil and some salt and pepper. Spread them on a baking sheet and roast for 15-20 minutes, until lightly browned.
3
While the vegetables roast, cook the pasta in the boiling water according to package instructions. Drain and set aside.
4
Meanwhile, make the dressing: In a bowl, whisk together the hummus, Dijon mustard, lemon juice, and ginger. Slowly add a drizzle of water until the dressing reaches a sauce-like consistency. Season with salt and pepper to taste.
5
Toss the cooked pasta with the roasted vegetables and the dressing. Serve.
2. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
3/4 cup (89g)
1 1/2 tbsp (23mL)
3 beet(s) (150g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Teriyaki seitan with veggies and rice
338cal, 28p, 39c, 6f (per meal)
4 tbsp (46g)
1/2 package (10 oz ea) (144g)
2 2/3 tbsp (40mL)
1/2 tbsp (8mL)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Lentils
347cal, 24p, 51c, 1f (per meal)
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Simple kale & avocado salad
307cal, 6p, 13c, 20f (per meal)
1 1/3 avocado(s) (268g)
1 1/3 bunch (227g)
1 1/3 small (77g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 3 days
1. Chili and cheese omelet
217cal, 15p, 1c, 17f (per meal)
2 large (100g)
1 tbsp, shredded (7g)
4 dash (1g)
4 dash (1g)
1 tsp (5mL)
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.
2. Raspberries
72cal, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
3. Simple cinnamon oatmeal with water
217cal, 6p, 37c, 3f (per meal)
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
dinner prep - 2 days
1. Low carb asian tofu bowl
786cal, 40p, 16c, 58f (per meal)
4 clove (12g)
1 1/4 lbs (567g)
4 tsp (12g)
6 tbsp (90mL)
4 tsp (8g)
1/2 cup (120mL)
3 cup, prepared (510g)
2 cup chopped (182g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
2. Simple Greek cucumber salad
141cal, 9p, 9c, 7f (per meal)
1 cucumber (8-1/4") (301g)
1 tbsp (15mL)
1 tsp (5mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 cup (140g)
1/4 medium (2-1/2" dia) (28g)
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
3. Brown rice
172cal, 4p, 35c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
snack prep - 2 days
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 1 days
1. Curried chickpea salad
644cal, 38p, 50c, 21f (per meal)
1 can (448g)
2 oz (57g)
2 tbsp (24g)
2 stalk, small (5" long) (34g)
1 tsp (2g)
4 tbsp (70g)
2 tbsp (30mL)
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
3. Simple kale & avocado salad
115cal, 2p, 5c, 8f (per meal)
1/4 avocado(s) (50g)
1/4 bunch (43g)
1/4 small (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.