Vegetarian Assemble 2100-2400

CHO 40-50%, Pro 20-30%, Fat 25-35%, *monitor sodium

Less than 5 ingredients per recipe (multiple recipes used per meal).


Preview Options:

-
+

See Shopping List
 Advanced Preparations

Monday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Hard Boiled Eggs
15 min
Hard Boiled Eggs

Kodiak Cakes Buttermilk Power Flapjacks

2 Flapjack (s)

H-E-B Spreadable Balance Buttery Spread

1 tbsp (s)

Apple

1 medium

Maple Grove Farms of Vermont Sugar Free Maple Flavor Syrup

1 2 tbsp

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Roasted Red Pepper Gnocchi Soup
15 min
Roasted Red Pepper Gnocchi Soup

Whole-wheat cracker, low sodium

5 cracker
The ingredients in this recipe were replaced, please, modify its title and instructions
Homemade Hummus & Veggie Sandwich ( Copy )
20 min
Homemade Hummus & Veggie Sandwich ( Copy )

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
5-Ingredient Mexican Quinoa Stuffed Peppers
50 min
5-Ingredient Mexican Quinoa Stuffed Peppers

Edamame (soybeans), cooked

0.75 cup

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Creamy Avocado Toast
10 min
Creamy Avocado Toast
The ingredients in this recipe were replaced, please, modify its title and instructions
Clementine
2 min
Clementine

H-E-B MooTopia Lactose Free Fat Free Milk

8 oz

Tuesday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Avocado Toast
4 min
Avocado Toast
The ingredients in this recipe were replaced, please, modify its title and instructions
Apple
0 min
Apple

H-E-B MooTopia Lactose Free Fat Free Milk

8 oz
Special K Protein Original Multi-Grain Touch of Cinnamon Cereal Family Size

Special K Protein Original Multi-Grain Touch of Cinnamon Cereal Family Size

1.50 1.33 cups

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Hard Boiled Eggs
15 min
Hard Boiled Eggs (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Cilantro Lime Hummus in Collard Leaf with Avocado
5 min
Cilantro Lime Hummus in Collard Leaf with Avocado

Orange bell pepper

0.50 medium pepper(s)

SIETE LIME TORTILLA CHIPS

28 gm

Dinner

Farmwise Broccoli Sweet Potatoes & Beans Veggie Tots

Farmwise Broccoli Sweet Potatoes & Beans Veggie Tots

1 1 serving (3oz)

Primal Kitchen Organic Unsweetened Ketchup

1 oz

H-E-B Bake Shop 100% Whole Wheat Thin Style Hamburger Buns

43 gm
MorningStar Farms Spicy Black Bean Veggie Patties

MorningStar Farms Spicy Black Bean Veggie Patties

1 Burger

Lettuce, looseleaf

2 leaf

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Edamame & Raspberries
15 min
Edamame & Raspberries
Yoplait :ratio Protein Strawberry Yogurt

Yoplait :ratio Protein Strawberry Yogurt

1 Single Serving Container

Bear Naked Granola Cacao and Cashew Butter

1 0.25 cup

Wednesday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Cinnamon Egg White Oats
5 min
Cinnamon Egg White Oats

Apple

1 large
Yoplait :ratio Protein Strawberry Yogurt

Yoplait :ratio Protein Strawberry Yogurt

1 Single Serving Container

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Black Bean Soup
15 min
Black Bean Soup
The ingredients in this recipe were replaced, please, modify its title and instructions
Spinach and Pomegranate Salad
5 min
Spinach and Pomegranate Salad

Pita bread, whole-wheat

1 medium pita

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Crunchy Bean Chalupas / Tostada (H-E-B)
10 min
Crunchy Bean Chalupas / Tostada (H-E-B)

Avocado

0.50 avocado(s)

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Cottage Cheese & Fruit Snack
3 min
Cottage Cheese & Fruit Snack
The ingredients in this recipe were replaced, please, modify its title and instructions
Rice Cake with Almond Butter
5 min
Rice Cake with Almond Butter

Thursday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Mango-Banana Tofu Smoothie
10 min
Mango-Banana Tofu Smoothie

Blueberries

0.50 cup
H-E-B Select Ingredients Original Instant Oatmeal

H-E-B Select Ingredients Original Instant Oatmeal

28 gm

H-E-B MooTopia Lactose Free Fat Free Milk

1 Cup (s)

Cinnamon

1 tbsp

Flaxseeds

2 tbsp

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Jalapeño Jack & Black Bean Quesadillas (H-E-B)
25 min
Jalapeño Jack & Black Bean Quesadillas (H-E-B)
The ingredients in this recipe were replaced, please, modify its title and instructions
Simply Tomato & Cucumber Salad
4 min
Simply Tomato & Cucumber Salad

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Vegetarian Pesto Bowl (H-E-B)
15 min
Vegetarian Pesto Bowl (H-E-B)

H-E-B Spreadable Balance Buttery Spread

0.50 tbsp (s)

Clementine

1 clementine(s)

Dinner roll, whole wheat

2 roll

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Edamame & Raspberries
15 min
Edamame & Raspberries (leftovers)
Yoplait :ratio Protein Strawberry Yogurt

Yoplait :ratio Protein Strawberry Yogurt

1 Single Serving Container
Beanitos Original Black Bean Chips with Sea Salt

Beanitos Original Black Bean Chips with Sea Salt

1 11 chips

Friday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Overnight Chia Pudding + Berries
10 min
Overnight Chia Pudding + Berries

English muffin, whole-wheat

1 muffin

H-E-B Spreadable Balance Buttery Spread

0.50 tbsp (s)

Lunch

HEB Cracked Pepper Caesar Chopped Salad Kit

2 Cup (s)
Quorn Meatless and Soy-Free Chik'n Tenders (meatless chicken)

Quorn Meatless and Soy-Free Chik'n Tenders (meatless chicken)

1.50 Cup

Clementine

2 clementine(s)
Oatmega Chocolate Brownie Protein Bar

Oatmega Chocolate Brownie Protein Bar

1 Bar(s)

Dinner

Tomato pizza sauce, canned

0.25 cup
H‑E‑B 100% Whole Wheat Ultra Thin and Crispy 12 Inch Pizza Crusts

H‑E‑B 100% Whole Wheat Ultra Thin and Crispy 12 Inch Pizza Crusts

2 1/3 Pizza Crust

Baby spinach

0.50 cup

Mozzarella cheese, partially skimmed

0.50 cup, shredded

Basil pesto

2 tbsp

Baby portobello mushroom

0.50 cup

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Simple Yogurt and Berries
1 min
Simple Yogurt and Berries
The ingredients in this recipe were replaced, please, modify its title and instructions
Cottage Cheese & Fruit Snack
3 min
Cottage Cheese & Fruit Snack

Saturday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Scrambled Egg Wraps
15 min
Scrambled Egg Wraps

Blueberries

0.50 cup
Yoplait :ratio Protein Strawberry Yogurt

Yoplait :ratio Protein Strawberry Yogurt

1 Single Serving Container

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Simple Grilled Cheese Sandwich
25 min
Simple Grilled Cheese Sandwich
The ingredients in this recipe were replaced, please, modify its title and instructions
Fresh Simple Spinach Salad with Cucumber
5 min
Fresh Simple Spinach Salad with Cucumber

SIETE LIME TORTILLA CHIPS

1 Tortilla (s)

Dinner

Extra virgin olive oil

1 tbsp

Tofu, silken, extra firm

1 cup cubes

Soy sauce, low sodium

2 tbsp

Stir-fry vegetable mix

1 cup

H-E-B Steamable Whole Grain Brown Rice

1 Cup (s)

Snack

think! Chunky Chocolate Peanut Protein+ 150 Calorie Bar

40 gm

Strawberries

0.50 cup whole
HEB Chocolate Hummus

HEB Chocolate Hummus

2 tbsp (s)

Sunday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Spinach Egg Muffins
20 min
Spinach Egg Muffins

H-E-B MooTopia Lactose Free Fat Free Milk

1 Cup (s)

Blueberries

0.50 cup
Special K Protein Original Multi-Grain Touch of Cinnamon Cereal Family Size

Special K Protein Original Multi-Grain Touch of Cinnamon Cereal Family Size

1.25 1.33 cups

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Peanut Butter & Jelly Sandwich
5 min
Peanut Butter & Jelly Sandwich

H-E-B Broccoli Slaw

1 cup (s)
Bolthouse Farms Classic Ranch Yogurt Dressing

Bolthouse Farms Classic Ranch Yogurt Dressing

15 gm
H-E-B Reduced Fat Mozzarella String Cheese

H-E-B Reduced Fat Mozzarella String Cheese

1 Piece

Dinner

Marinara pasta sauce

0.12 can (26oz)
Gardein Classic Meatless Meatballs

Gardein Classic Meatless Meatballs

1 3 Meatballs

Spaghetti, whole-wheat, dry

0.25 package (16oz)

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Apples and Cheese
2 min
Apples and Cheese
Yoplait :ratio Protein Strawberry Yogurt

Yoplait :ratio Protein Strawberry Yogurt

1 Single Serving Container
No Cow Chocolate Chip Cookie Dough Protein Bars

No Cow Chocolate Chip Cookie Dough Protein Bars

1 (1 bar)


Amaris Garza RD, LD
Amaris Garza RD, LD

Contact:



?
Help