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Changing Shape

Vegetarian Diet, 1300 Calories

Here is a sample diet plan.

Protein (g)Fat (g)Carbs (g)Calories
Breakfast: Raisin Bran16.994.6164.34340.75

1 cup -- Cereals ready-to-eat, Raisin Bran Cereal
1.50 cup -- Milk, 1%

Lunch: Sandwich: Peanut Butter & Jelly (5 mins)15.4318.0356.92437.68

2 tbsp -- Jams and preserves
2 slice -- Bread, whole-wheat
1 tbsp -- Peanut Butter

Snack: Fruit: Blackberries, frozen1.780.6523.6696.64

1 cup, unthawed -- Blackberries, frozen, unsweetened

Dinner: Marinated Green Soybeans and Vegetables (5 mins)25.7614.4833.82341.02

0.33 cup -- Soybeans, mature seeds, raw
0.25 cup -- Broccoli, frozen, chopped, cooked, boiled, drained, with salt
0.50 large whole (3" diameter) -- Tomatoes, red, ripe, raw, year round average
1 tbsp chopped -- Onions, spring or scallions (includes tops and bulb), raw
0.50 cup, chopped ) -- Onions, raw
2 tablespoon -- Salad dressing, italian dressing, reduced fat

Preparation Instruction:
Add all Ingredients in a small bowl and stir. Try to coat vegetables with dressing. Then, place in refrigerator and let marinate for at least 4 hours before serving.

PM Snack: Apple0.550.3629.28110.24

1 large (3-1/4" diameter) -- Apples, raw, with skin

Protein (g)Fat (g)Carbs (g)Calories
Total:60.51 38.13208.021326.33

1.5 cup (366 grams) -- Milk, lowfat, fluid, 1% milkfat, with added vitamin A
2 tablespoon (30 grams) -- Salad dressing, italian dressing, reduced fat
1 cup (1 NLEA serving) (59 grams) -- Cereals ready-to-eat, KRAFT, POST Raisin Bran Cereal
1 large (3-1/4" dia) (approx 2 per lb) (212 grams) -- Apples, raw, with skin
1 cup, unthawed (151 grams) -- Blackberries, frozen, unsweetened
0.5 cup, chopped (80 grams) -- Onions, raw
1 tbsp chopped (6 grams) -- Onions, spring or scallions (includes tops and bulb), raw
0.5 large whole (3" dia) (91 grams) -- Tomatoes, red, ripe, raw, year round average
0.25 cup (46 grams) -- Broccoli, frozen, chopped, cooked, boiled, drained, with salt
1 tbsp (32 grams) -- Peanut butter, smooth style, with salt
0.33 cup (61.38 grams) -- Soybeans, mature seeds, raw
2 slice (56 grams) -- Bread, whole-wheat, commercially prepared
2 tbsp (40 grams) -- Jams and preserves

We want to thank you for your personal input. It far surpasses the help I've had with any other diet plan. -- Sylvia G

Thanks for all the information and for changing my eating plan. I stuck to it quite well today and don't feel restricted. It includes a nice variety of foods and I hope I can stick to it long-term...Thanks a lot for giving me so much support. -- V. K.

Absolutely, I have been following the meal plan listed. It's nice and easy and doesn't require too much preparation...I have reached by "goal" weight, but am trying to keep going. I need to check my body fat % too. My pants/shorts are fitting nicely. Need to tone more now....resistance training, now will pay off! -- Kari T

I so far like the plan. It is nice and easy to follow. Dinner tonight was great! -- Samantha M

Things have been going great! I really like the new routine, it is very challenging but not too much that it deters me... I am already noticing lots of change from within, too. I really think about what I am eating, which I never did before. By the way, I really enjoy the recipes in your nutrition section. Especially the pork chop marinades. So, I have managed to cut back on a lot of refined sugars. -- Valerie M

Yes, I am definitely committed this time ... I'm loving this meal planning process - no decision-making for me and it's all food that I already eat. Two days in and I haven't felt hungry or cheated once! -- Susan M

It appears I am down 2 lbs for the week. I really like the site and how it works. It fits well with a program that I finished with Total Health and Fitness in SLC. My main goal was to get back on a meal plan so as not to overeat. I have really liked the meal planning software and have been able to plan my eating much better- I'll look forward to working with you. -- Brett R

Matt, thank you so much for writing. I really appreciate it and am impressed - a lot of these fitness/diet/nutrition sites seem so impersonal! Again, thanks so much -- Meredith L

Since I began exercising and my diet on 3/1, I've lost about 6-8 lbs. (depending on the day!)...several people have commented that I look trimmer. -- Sue R

Related Resources:

1100 Calorie Vegan Diet Plan
Are you looking for a vegan plan?

Saving the Planet with a Vegetarian Diet

Plans For Women

Plans For Men

Diet Type

Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.

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