30 vegetarian meals for 300 calories

This is the meal plan I created and stuck to to lose 40 lbs the healthy and cheap way.

BREAKFAST

1. Oatmeal

1/3 cup plain oatmeal

2/3 cup water

¼ cup mixed fresh or frozen berries

1 tbs maple syrup or honey

1 banana OR 1 cup of 1% milk

in a microwave safe bowl mix oatmeal, water, and berries. Heat in a microwave on high for 1 minute. Add syrup and serve along side with banana or milk. You can also drink plain tea or black coffee.

2. Fruit Smoothie 

¼ cup non-fat plain Greek yogurt

½ banana

1 cup frozen unsweetened berries

½ cup orange juice

1 scoop of plain unsweetened protein powder*

In a blender mix together in this order yogurt, banana, berries, juice and protein powder. Blend for approximately 45 seconds and serve.

*i used whey protein but you can use any type of plain unsweetened protein powder you prefer. Keep in mind the total calories will be different if using a different type of protein.

3. Toast

2 slices of whole-wheat or ezekial bread

2 TBS ricotta peanut butter spread*

Toast bread to desired darkness. Spread 1 tbs of peanut butter spread on each slice.

*recipe at bottom

4. Poached eggs

2 eggs poached

2 Tbs salsa

1 slice of whole-wheat toast

1 pat of butter

Poach eggs and serve with salsa on top. Eat with toast with butter.

5. Veggie omelet with fruit

2 eggs

2 tbs 1% milk

1 pat butter

¼ cup veggies like broccoli, kale, spinach, peppers, mushrooms or onions

2 kiwi fruits OR 1 cup berries OR 1 banana OR 1 apple OR 1 whole grapefruit

whisk together egg and milk. Heat the butter in a skillet on medium high. Once the butter stops bubbling add egg and fry till done. Fill omelet with steamed vegetables of you're choice, season with desired salt, pepper and herbs. Serve fruit on the side.

6. Yogurt parfait

½ cup non fat plain greek yogurt

½ cup of your favorite unsweetened fruit like berries, cherries, or peaches

1 tbs honey

¼ cup granola

Mix all ingredients in a bowl. Honey is optional.

7. Cold cereal and grapefruit

¾ cup of unsweetened cereal such as bran flakes

½ cup skim milk

1 whole grape fruit, no sugar

1 boiled or poached egg

8. A Japanese breakfast

½ cup cooked brown rice

1 cup of vegetables such as broccoli, peppers, kale, mushrooms or onions

1 boiled or poached egg

1 miso soup packet prepared according to directions

in a bowl of brown rice top with steamed veggies and egg. Add soy sauce and herbs to taste. Serve miso soup on the side.

9. Pumpkin parfait

2/3 cup plain non fat yogurt

1 crunchy granola bar broken into peaces

½ cup canned pumpkin puree

a dash each of cinnamon, nutmeg and clove

1 tbs of honey or maple syrup

Layer all ingredients in a bowl.

10. Protein bars (serving is 1 bar)

2 eggs

1 cup peanut butter

2 cups rolled oats

½ cup maple syrup

3 oz of protein powder*

½ cup dried fruit, chopped

1 tsp cinnamon

½ tsp of vanilla extract

1 tsp baking soda

Preheat oven to 350°F. Spray a 9-by-11-inch pan with cooking spray. In a small bowl, use an electric mixer to mix almond butter, protein powder, and maple syrup. Beat in the eggs. Stir in baking soda first, then add rolled oats, cinnamon and fruit, mix well. Firmly press stiff dough into the pan using the back of a spoon. Bake for 12 minutes or until the top browns slightly. Cool pan on a rack, cut into 12 squares, and store leftovers in an airtight container.

LUNCH

1. Bean and cheese burrito

½ cup cooked or canned black beans, seasoned with herbs and spices

1 oz shredded cheese

2 TBS salsa

1 whole-wheat tortilla

Fill tortilla with beans, cheese, and salsa. Roll burrito style

2. Edamame Salad (makes 1 serving)

½ cup steamed shelled edamame

½ cup can or cooked cannellini beans

1 clove garlic minced

juice of half a lemon

1 TBS extra virgin olive oil

italian herbs, salt, and black pepper

In a bowl combine all ingredients stir and eat.

3. Baked falefel with yogurt sauce and vegetables

½ cup dry falafel mix

a little less than ½ cup water

¼ cup non-fat plain greek yogurt cal

¼ cucumber, diced

1 clove of garlic, minced

¼ TSP dried herbs such as mint, parsley, basil and oregano

½ cup of fresh vegetables, such as cucumber, carrots, broccoli or tomatoes

Combine falafel mix and water into a bowl, stir and let soak for 30 minutes. Meanwhile combine yogurt, cucumber, garlic and herbs, salt and pepper to taste. Pre-heat oven to 400°F. Place parchment paper on cookie sheet . Make the falafel patties (about 2 tbs of mix per patty) and arrainge on cookie sheet. Bake for 20-25 minutes.

4. Baked potato and Soup

1 medium baked potato

salt and pepper to taste

1 cup of your favorite vegetable soup.

Bake potato in oven or microwave. Heat vegetable soup (homemade or canned is fine).

5. Fresh Veggie Pizza (one serving is 2 pieces)

1 can of reduced fat crescent rolls

1 package of neufchatel cheese

1 cup of fresh veggies, chopped. Broccoli, carrots, cauliflower and peppers.

1 packet ranch dressing mix

2 TBS low fat milk

Unroll crescent roll dough into one long rectangle. Press onto the bottom of a 13-in. x 9-in. baking pan coated with cooking spray; seal seams and perforations. Bake at 375° for 11-13 minutes or until golden brown. Cool completely. In a large bowl, beat the neufchatel cheese, salad dressing mix and milk until smooth. Spread over crust. Sprinkle with vegetables. Cover and refrigerate for at least 1 hour before serving. Cut into 8 pieces.

6. Sprouted lentil salad

1/2 cup lentils, sprouted

¼ cup chopped onion

1 clove garlic, minced

¼ cucumber chopped

1 medium tomato, diced

5 pitted olives, chopped

italian herbs, salt and black pepper

1 tbs olive oil

red wine vinegar or lemon juice to taste

Mix all ingredients in a bowl.

7. Onigiri's

1 cup cooked brown medium grain or short glutinous grain rice

½ sheet of nori, cut into 2 strips

1 oz tempeh

¼ red bell pepper, finely diced

½ tsp soy sauce

¼ tsp paprika and curry powder

saute tempeh, pepper, soy sauce and spices. Set aside to cool. Place a small sheet of plastic wrap over your hand, put about ½ cup of rice in your hand and flatten it out a little. In the middle of the rice place 1-2 tbs of the tempeh mixture. Shape the rice around the filling and wrap a strip of nori around the rice ball. Cover the ball in the same plastic wrap you used to shape it.

8. Hummus Sandwich

2 slices of whole-grain bread

2 tbs hummus

1/3 of a cucumber, sliced

3 tomato slices

a handful of baby spinach

Spread one tablespoon of hummus on each side and then layer the tomato slices, cucumber and spinach.

9. Carrot “noodle” salad

1 carrot thinly sliced with a vegetable peeler

½ oz of cashews, chopped

1 tbs fresh parsley or cilantro, minced

3 TBS of coconut milk

1 tbs peanut butter

1 tbs soy sauce

1 tbs lime juice

¼ tsp curry powder

¼ tsp ginger powder

1 clove of garlic minced

Thinly slice the fresh carrot with the vegetable peeler. In a bowl combine peanut butter, coconut milk, parsley or cilantro, soy sauce, lime juice, spices and garlic. Whisk together until homogenized and pour over carrots, top with cashews. Let chill for one hour before serving.

10. Grilled Cheese

2 slices of whole grain bread

2 slices of tomato

1 slice of chedder cheese

½ cup of sugar snap peas, steamed

Coat skillet in cooking spray and heat to medium high heat. Arrange sandwich and place in skillet. Cook till brown on both sides.

DINNER

1. Super Simple Vegetarian Chili (serving is 1 ½ cups of chili)

12 oz jar of salsa

1 can of corn

1 can of beans

½ bottle of beer

1 oz tortilla chips, crushed

In a large pot or dutch oven, add in this order: salsa, corn, beans, beer, and crushed chips. Heat on medium, stirring occasionally. Bring to a low boil and let boil for 20 minutes still stirring occasionally.

2. Farmer's Market Salad

1 boiled red skin potatoes, quartered

1 boiled egg, sliced

4 cherry tomatoes

2 green beans (raw)

2 asparagus sprigs (raw)

2 carrot sticks (raw)

1 cup of chopped romaine lettuce

2 tbs of lemon dill dressing*

On a plate of romaine lettuce, place quartered potato, sliced egg, tomatoes, green beans, asparagus, carrots and drizzle on top the lemon dill dressing. *recipe follows

3. Homemade bean burgers with Chutney (serving is 2 burgers with a tsp of chutney)

1 cup of cooked or canned cannellini beans 240

¼ cup walnuts, chopped 185

2 TBS flour 59

¼ cup of onion chopped 11

¼ cup Parmesan cheese, grated 110

¼ tsp rosemary 2

¼ tsp thyme 2

½ tsp of salt

¼ tsp black pepper 2

2 cloves of garlic, minced 8

2 tablespoons jarred or homemade chutney 45

¼ cup of oil for shallow frying

¼ flour for coating

In a medium mixing bowl combine beans, walnuts, flour, onion, Parmesan cheese, herbs, salt, pepper, and garlic. Lightly mash together and mix well. Heat the oil in a pan on medium high heat. Shape about ¼ cup of mixture into your hand and shape into a patty, coat with flour on both sides and shallow fry the patties until golden brown on both sides. Serve chutney alongside patties. Makes about 5 patties

4. Baked eggplant Parmesan (1/4th of dish is 271 calories)

1 medium eggplant, purged

1 12 oz jar of marinara sauce

½ cup Parmesan cheese, grated

1 cup of part skim ricotta cheese

I cup (4 oz) of mozzarella cheese, shredded

Preheat oven to 375 degrees F. In a 8 x 8 casserole dish layer in this order: ½ jar of sauce, ½ of the eggplant, ¼ cup Parmesan cheese, 1/4th container of ricotta cheese. Repeat. Then top with the mozzarella. Cover casserole with foil and bake for 35-40 minutes. Remove foil and put under the broiler until the mozzarella is bubbly and brown. (about 1 and a half minutes)

5. Over Stuffed Patty Pan (serving is 2 patty pan halves)

4 (6 oz) patty pan squash

2 cups fresh corn kernels (about 1 ear)

1 clove of garlic, minced

½ cup cooked lima beans

1 shallot, diced

1 tbs thyme

½ tsp black pepper

1 tsp salt

2 tbs olive oil

2 oz toasted pecans

Heat the oven to 400 degrees F. Put a half sheet pan in the oven to heat for 15 minutes. Trim the woody ends and halve the squash crosswise. Scoop out the squash seeds, leaving a 1/2-inch shell. Reserve the flesh. Brush the cut sides of the squash with 1 tablespoon of the olive oil, and season with 1/2 teaspoon of salt and 1/4 teaspoon of pepper. Arrange the squash, cut side down, onto the preheated pan and roast until the squash is tender and the flesh side is browned, about 15 minutes. Transfer the squash to a serving platter and set aside. Meanwhile, finely chop the reserved squash flesh. Heat a 10-inch cast iron skillet over medium heat and add the remaining tablespoon of olive oil. When the oil shimmers add the chopped squash, shallot, garlic, remaining 1/2 teaspoon salt, and 1/4 teaspoon of pepper. Cook, stirring occasionally, until tender and browned, about 2 to 3 minutes. Add the corn, limas, pecans, and thyme. Cook until heated through, approximately 1 minute. Divide the stuffing evenly among the cooked squash and serve immediately.

6. Vegetable Pot Pie (1 serving, about 1/5 of pie)

1 cup fresh corn kernels

1 large sweet potato, peeled and diced.

2 carrots, peeled and diced

½ large onion, diced

2 cloves of garlic, minced

½ lb of mushrooms chopped

1 leek, sliced and rinsed

½ of a 14 oz refrigerated pie dough

2 cups vegetable broth

1 tbs olive oil

1 tbs flour

1 tsp salt

½ tsp black pepper

½ tsp each, rosemary, thyme, and sage

1 tbs milk

1 egg (for egg wash)

Preheat oven to 450°. Cook mushrooms with olive oil in a large Dutch oven over medium heat. Increase heat to medium-high. Add potato, leek, onion, garlic, corn and carrot to pan; sauté 3 minutes, stirring occasionally. Stir in flour and herbs; sauté 1 minute, stirring frequently. Slowly add broth to pan, stirring constantly; bring to a boil. Cook 2 minutes or until slightly thick, stirring occasionally. Spoon mixture into a 1 1/2-quart glass or ceramic baking dish. Top with dough, folding under and pressing down on edges to seal. Combine milk and egg brush mixture over top of dough. Cut small slits in dough to vent. Bake at 450° for 30 minutes or until crust is golden. Let stand 10 minutes.

7. Lentil Stew and a slice of bread (one serving is 1 cup of stew)

1 cup lentils

1 pound mushrooms, sliced

2 carrots, chopped

1 red pepper, chopped

½ cup frozen or fresh peas.

½ onion, diced

2 cloves garlic, minced

1 tsp each of parsley, sage, rosemary, thyme, and curry powder

2 ½ cups vegetable broth or water

2 tsp salt and 1 tsp pepper

1 tsp oil

In a large sauce pan or dutch oven sweat on medium heat the mushrooms, onions, carrots, red pepper and garlic. Once the veggies are translucent add the curry powder and lentils, continue to stir for another few minutes. Add vegetable broth or water, salt, pepper, and herbs. a boil the lentils for another 20 minutes or until tender. Stir in Peas, wait for the stew to cool and serve with a slice of whole grain bread.

8. Baked tofu with Japanese flower salad. (makes 4 servings)

1 lb extra firm tofu

2 tbs barbecue sauce

¼ cup soy sauce

1 tsp honey

1 clove of garlic, minced

1 tbs sesame seed oil

1 head of chicory, leaves separated

1 head of radicchio, leaves separated

12 radishes, cut into roses (see bottom)

2 large carrots, peeled and cut into 8 chrysanthemums (see bottom)

Juice of one orange

1 tbs of miso (optional)

3 tbs of sesame seed oil

2 tbs rice wine vinager

salt and pepper

Squeeze excess moisture from tofu and cut in to 1'” cubes. In a bowl whisk together the barbeque sauce, soy sauce, honey, garlic and sesame oil. Put in a zip top freezer bag with tofu and marinade for 1-3 hours. Preheat oven to 400 degrees F. Arrange tofu in a single layer on a cookie sheet with parchment paper. Bake tofu for 25-30 minutes.

For the salad: on 4 plates arrange a small bed of mixed chicory and raddichio. Arrange the radishes and carrrots. Pour over with a table spoon of dressing each.

For the dressing: whisk together orange juice, miso, vinegar and salt and pepper, then slowly drizzle in the sesame oil until homogenized.

9. Iced avocado soup with tomato salsa and crostini

2 avocados

1 small onion

1 garlic clove, minced

2 tbs lemon juice

3 ¾ cup vegetable stock or water

1 tbs red wine vinegar

1 tsp of salt

½ tsp black pepper

For the Salsa:

½ red onion, finely chopped

1 tbs freshly chopped parsley

2 tomatoes, deseeded and chopped

1 green chili, deseeded and finely chopped

1 tbs red wine vinegar

1 tsp salt, ½ tsp black pepper

Halve the avocados, remove the pits and skin. Cut the flesh into chunks and puree in a blender r food processor with the onion, garlic, lemon juice, and a third of the stock or water. Add the rest of the stock or water and blend again until very smooth. Add the vinegar and salt and pepper. Pour into a large boul and Place in the refridgerator to cool. Mix together all salsa ingredients. Check the seasoning and serve in chilled owls, garnish with salsa with 2 crostinis on the side. (makes 4 servings)

10. Ratatoille stuffed crepes with ricotta cheese. (serving is 2 filled crepes)

For the crepes:

1 cup flour 

½ tsp salt

2 eggs 

1 tbs olive oil 

½ cup lowfat milk 

½ cup of water

2 tbs fresh spinach or herbs (optional)

For the ratatoulle:

1 6 oz can of tomato paste

½ onion, chopped

2 cloves of garlic, minced

1 tbs olive oil

salt and pepper to taste

1 zucchini, sliced

1 summer squash, sliced

1 red bell pepper, sliced

1 lb portabello mushrooms, sliced

7 oz part skim ricotta cheese

Preheat oven to 375 degrees F. At the bottom of a 10x10 baking dish spread tomato paste, olive oil, garlic, onion and salt and pepper, mix well. On top of the paste arrange the slices of vegetables and sprinkle with remaining salt and pepper. Bake the dish for 45 minutes.

In a blender, combine all of the ingredients and pulse for 10 seconds. Heat a small non-stick pan. Add butter to coat. Pour 1 ounce of batter into the center of the pan and swirl to spread evenly. Cook for 30 seconds and flip. Cook for another 10 seconds and remove to the cutting board. Lay them out flat so they can cool. Continue until all batter is gone. After they have cooled you can stack them and store in sealable plastic bags in the refrigerator for several days or in the freezer for up to two months. When using frozen crepes, thaw on a rack before gently peeling apart. (makes 12 crepes)

Once the ratatoulle is done and all the crepes are cooked. Spread 2-3 tbs of ricotta cheese on each crepe. Add approx. ¼ cup of ratatouille to each crepe and roll up.

Lemon Dill Dressing

Finely grated zest of 1 lemon (about 1 teaspoon)
1/4 cup freshly squeezed lemon juice (from about 2 medium lemons)
1 tablespoon finely chopped fresh dill
3/4 teaspoon kosher salt
1/2 teaspoon Dijon mustard
1/4 teaspoon granulated sugar
Freshly ground black pepper
1/3 cup olive oil

Place all ingredients except oil in a medium bowl and whisk to combine. Slowly drizzle in oil, whisking continuously, until completely incorporated. Taste and season with additional salt and pepper as needed. Serve immediately.

Ricotta peanut butter spread:

¼ cup peanut butter

¼ cup part skim ricotta cheese

1 tbs honey

1 tsp cinnamon

Mix all ingredients together and keep refrigerated.

How to make an onigiri

How to make radish roses

How to make carrot flowers

I can not take credit for any of the photos taken. Not all these recipes are my original ones, a lot of them are made by other people and some recipes I have taken and modded to be lower in calories or to fit a vegetarian lifestyle. Not all of these meals are exactly 300 calories. None of these recipes go above 330 calories or below 250 calories.