Vegetarian Assemble 1900-2000 Calorie J. Shaw

Preview Options:

Scale the plan for:

See Shopping List

Download PDF

Advanced Preparations

Monday

Health Highlights

Breakfast

Kodiak Cakes Buttermilk Power Flapjacks

2 Flapjack (s)

Maple Grove Farms of Vermont Sugar Free Maple Flavor Syrup

1 2 tbsp

15 min

Hard Boiled Egg

Apple

1 medium

Snack 1

Wheat Thins Reduced Fat

15 cracker

H-E-B Select Ingredients Mozzarella String Cheese

1 stick

Lunch

15 min

Roasted Red Pepper Gnocchi Soup

Afia Garlic Herb Falafel

3 Piece (s)

Dinner

50 min

5-Ingredient Mexican Quinoa Stuffed Peppers

Edamame (soybeans), cooked

0.75 cup

Misc. Snacks

Kodiak Cakes Cookie Butter Crunchy Granola Bars

1 2 bar pouch

H-E-B MooTopia Lactose Free Fat Free Milk

8 oz

2 min

Clementine

Tuesday

Health Highlights

Breakfast

Dave's Killer Bread Organic Cinnamon Raisin Remix Bagels

1 1 bagel

H-E-B Reduced Fat Whipped Cream Cheese

28 gm

15 min

Hard Boiled Egg (leftovers)

0 min

Apple

Snack 1

Good Culture Classic Cottage Cheese Cup

1 1 container

Wheat Thins Reduced Fat

15 cracker

Lunch

Amy's Organic Low Sodium Lentil Soup

1 can

Gardein Seven Grain Crispy Tenders

2 2 pieces

Dinner

20 min

Simple Black Bean Burgers

Burger Buns

1 1 bun

Lettuce, looseleaf

2 leaf

Primal Kitchen Organic Unsweetened Ketchup

1 oz

Alexa Sweet Potatoes Fries

1 3 oz

Misc. Snacks

Yoplait :ratio Protein Strawberry Yogurt

1 Single Serving Container

Bear Naked Granola Cacao and Cashew Butter

1 0.25 cup

Banana (s)

1 medium

Wednesday

Health Highlights

Breakfast

Kodiak Cakes Maple & Brown Sugar Instant Oatmeal

1 1 packet

15 min

Hard Boiled Egg (leftovers)

Kefir

0.50 cup

Blueberries

0.50 cup

Snack 1

Wheat Thins Reduced Fat

15 cracker

HEB Traditional Hummus

4 tbsp (s)

Lunch

15 min

Roasted Red Pepper Gnocchi Soup (leftovers)

Afia Garlic Herb Falafel

3 Piece (s)

Dinner

30 min

Grilled Vegetable Tostadas

15 min

Black Bean Soup

Misc. Snacks

Kodiak Cakes Cookie Butter Crunchy Granola Bars

1 2 bar pouch

H-E-B MooTopia Lactose Free Fat Free Milk

1 Cup (s)

Strawberries

0.50 cup whole

Thursday

Health Highlights

Breakfast

10 min

Mango-Banana Tofu Smoothie

Flaxseeds

2 tbsp

H-E-B MooTopia Lactose Free Fat Free Milk

1 Cup (s)

Kodiak Cakes Buttermilk Power Flapjacks

2 Flapjack (s)

Maple Grove Farms of Vermont Sugar Free Maple Flavor Syrup

1 2 tbsp

Snack 1

Wheat Thins Reduced Fat

15 cracker

H-E-B Select Ingredients Mozzarella String Cheese

1 stick

Lunch

25 min

Jalapeño Jack & Black Bean Quesadillas (H-E-B)

4 min

Simply Tomato & Cucumber Salad

Dinner

Dinner roll, whole wheat

1 roll

Banza Chickpea Spaghetti

2 oz

H‑E‑B Select Ingredients Healthy Garden Combo Pasta Sauce

1 1/2 cup

Green Giant Garden Vegetable Medley

0.50 cup

Misc. Snacks

Yoplait :ratio Protein Strawberry Yogurt

1 Single Serving Container

Bear Naked Fit Granola Toasted Coconut Almond

0.25 cup

Banana (s)

1 medium

Friday

Health Highlights

Breakfast

Dave's Killer Bread Organic Cinnamon Raisin Remix Bagels

1 1 bagel

H-E-B Reduced Fat Whipped Cream Cheese

28 gm

15 min

Hard Boiled Egg (leftovers)

Blueberries

0.50 cup

Snack 1

Wheat Thins Reduced Fat

15 cracker

Good Culture Classic Cottage Cheese Cup

1 1 container

Lunch

H‑E‑B Select Ingredients Italian Romaine

1 2.5 cups

Follow Your Heart Organic Vegan Caesar Salad Dressing

1 2 tbsp

Gardein Seven Grain Crispy Tenders

2 2 pieces

Chickpeas, canned, low sodium

0.50 cup

Clementine

2 clementine(s)

Dinner

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

2 1/3 Pizza Crust

Tomato pizza sauce, canned

0.25 cup

Mozzarella cheese, partially skimmed

0.50 cup, shredded

Baby spinach

0.50 cup

Baby portobello mushroom

0.50 cup

Misc. Snacks

No Cow Chocolate Chip Cookie Dough Protein Bars

1 (1 bar)

Strawberries

0.50 cup whole

Saturday

Health Highlights

Breakfast

45 min

Egg Breakfast Muffins

Kefir

0.50 cup

Apple

1 medium

Snack 1

Wheat Thins Reduced Fat

15 cracker

HEB Traditional Hummus

4 tbsp (s)

Lunch

25 min

Simple Grilled Cheese Sandwich

SIETE LIME TORTILLA CHIPS

28 gm

H‑E‑B Select Ingredients Italian Romaine

1 2.5 cups

Bolthouse Farms Classic Ranch Yogurt Dressing

30 gm

Dinner

Soy sauce, low sodium

2 tbsp

Tofu, silken, extra firm

1 cup cubes

H-E-B Steamable Whole Grain Brown Rice

1 Cup (s)

Stir-fry vegetable mix

1 cup

Misc. Snacks

think! Chunky Chocolate Peanut Protein+ 150 Calorie Bar

40 gm

1 min

Clementine

Sunday

Health Highlights

Breakfast

45 min

Egg Breakfast Muffins (leftovers)

10 min

Mango-Banana Tofu Smoothie

H-E-B MooTopia Lactose Free Fat Free Milk

1 Cup (s)

Snack 1

Wheat Thins Reduced Fat

15 cracker

H-E-B Select Ingredients Mozzarella String Cheese

1 stick

Lunch

5 min

Peanut Butter & Jelly Sandwich

H-E-B Broccoli Slaw

1 cup (s)

Bolthouse Farms Classic Ranch Yogurt Dressing

30 gm

Dinner

Spaghetti, whole-wheat, dry

0.25 package (16oz)

Marinara pasta sauce

0.12 can (26oz)

Gardein Classic Meatless Meatballs

1 3 Meatballs

Misc. Snacks

5 min

Rice Cake with Almond Butter

Banana (s)

1 medium

Clarissa Reel

MS, RD, LD

Contact: