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Vegetarian 1000 calorie High Protein 1-day Meal Plan

Here's a simple 1-day vegetarian meal plan with 1000 total calories and 40% protein. Each meal has 5 or fewer ingredients, and I've included cooking instructions for each dish.


Breakfast: Scrambled Tofu

Ingredients:

  • 100g firm tofu

  • 1/4 onion, diced

  • 1/2 bell pepper, diced

  • 1 tsp olive oil

  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a non-stick skillet over medium heat.

  2. Add the diced onion and bell pepper. Sauté until softened.

  3. Crumble the tofu into the skillet and cook for about 5 minutes, stirring occasionally.

  4. Season with salt and pepper to taste. Serve hot.

Calories and Protein Content:

  • Calories: Approximately 200

  • Protein: Around 15g

Snack: Greek Yogurt with Berries

Ingredients:

  • 150g plain Greek yogurt

  • 1/4 cup mixed berries (strawberries, blueberries, raspberries)

Instructions:

  1. In a bowl, add the Greek yogurt.

  2. Top it with the mixed berries.

  3. Mix well and enjoy.

Calories and Protein Content:

  • Calories: Approximately 150

  • Protein: Around 15g

Lunch: Chickpea Salad

Ingredients:

  • 1 cup canned chickpeas, rinsed and drained

  • 1/4 cucumber, diced

  • 1/4 red onion, finely chopped

  • 1 tbsp lemon juice

  • Salt and pepper to taste

Instructions:

  1. In a bowl, combine the chickpeas, cucumber, and red onion.

  2. Drizzle with lemon juice and season with salt and pepper.

  3. Mix well and let it marinate for a few minutes.

  4. Serve the chickpea salad as a refreshing lunch option.

Calories and Protein Content:

  • Calories: Approximately 300

  • Protein: Around 15g

Snack: Almonds

Ingredients:

  • 1/4 cup almonds

Instructions:

  1. Measure 1/4 cup of almonds and enjoy as a healthy snack.

Calories and Protein Content:

  • Calories: Approximately 200

  • Protein: Around 8g

Dinner: Lentil Soup

Ingredients:

  • 1/2 cup dry lentils

  • 1/2 carrot, diced

  • 1/2 celery stalk, diced

  • 1 cup vegetable broth

  • Salt and pepper to taste

Instructions:

  1. Rinse the lentils thoroughly and set aside.

  2. In a pot, bring the vegetable broth to a boil.

  3. Add the lentils, carrot, and celery to the pot. Reduce heat to low and let it simmer for about 30 minutes or until the lentils are tender.

  4. Season with salt and pepper to taste.

  5. Serve the lentil soup hot.

Calories and Protein Content:

  • Calories: Approximately 250

  • Protein: Around 20g



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