1500 Calorie Vegetarian Diet Plan: A Comprehensive Guide

Adopting a vegetarian diet, whether full-time or occasionally, offers numerous health advantages. A well-structured 1500-calorie vegetarian meal plan can be a powerful tool for weight loss, improved health, and a more sustainable lifestyle. Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer. This article provides a detailed guide to creating and following a 1500-calorie vegetarian diet plan, complete with meal ideas and practical tips.

Benefits of a Vegetarian Diet

There are many reasons why someone may choose to nix the meat in their diet. Regardless of the reason, there are numerous health benefits that come from this eating pattern. A vegetarian diet is composed of fruits, vegetables, whole grains and plant-based proteins, such as beans, lentils, tofu and soy. For those who choose to keep eggs and dairy in their diets, these also provide protein, vitamin B12, vitamin D and choline. Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.

Is This Plan Right for You?

This vegetarian plan meets a variety of needs Our 1,500-calorie meal plan is great for those who prefer a vegetarian diet, those seeking weight loss who are moderately active, and those seeking weight maintenance who have a smaller build. In addition to promoting weight loss, this menu follows the guidelines of the American Heart Association, the American Diabetes Association and the Academy of Nutrition & Dietetics to help those with conditions including heart disease, diabetes, high cholesterol, kidney disease and high blood pressure to better manage their health.

Nutritional Balance

Macronutrient Balance

A balanced diet is one that consists of an optimal proportion of lean proteins, complex carbohydrates and healthy fats. Each of these three macronutrients provides unique nutrition your body needs. Our meal plans - at every calorie level - achieve this balance by following the recommendations of the National Academy of Sciences. When you eat our balanced, nutritionally complete menu, you’ll feel satisfied while avoiding the unwanted side effects of diets that restrict one macronutrient, such as carbohydrates, while going overboard on another, such as protein.

Carbohydrates

Carbohydrates are the main, most important energy source of the human diet. But not all carbs are created equal. “Good” carbs are high in dietary fiber and found in vegetables, fruits, whole grains, legumes and seeds. “Bad" carbs are found in things like refined white bread, soda, and sugary treats such as cookies and candy. The large majority of the carbs in our meal plan are healthy, ‘good’ carbs that come from fiber-rich vegetables, fruits, whole grains, legumes and seeds.

Read also: Complete Guide to 1500 Calorie Vegan Meals

Fiber Intake

Experts recommend a minimum of 14 grams of dietary fiber per 1,000 calories consumed, which equates to a minimum of 21 grams of fiber in a 1,500-calorie diet. Our 1,500-calorie menu provides an average of 35 grams of dietary fiber per day, well above the recommended minimum.

Sugar Consumption

Most people see the word “sugar” on a nutrition label and assume it’s a bad thing. In part, that’s because labels don’t differentiate between types of sugars - added and natural. The American Heart Association recommends fewer than 25 grams of added sugar per day. Those are the sugars found in desserts, sodas and candy. Meanwhile, the natural sugars found in fruits, vegetables and dairy products play an important role in the human diet because they are packed with essential nutrients. While you’ll find healthy natural sugars in our meals, our menus are very low in added sugars with our 1500-calorie plan including an average of just 17g of added sugar per day; far less than the AHA’s recommended limit. We use absolutely no artificial sweeteners.

Fats

Fats are an essential component of a healthy diet, but it’s important to eat the right kind of fats. Our meal plans provide an optimal proportion of “good” (unsaturated) fats from foods such as avocados, nuts, eggs, sesame seeds, pumpkin seeds and olive oil.

How to Create a 1500-Calorie Vegetarian Meal Plan

Determine Your Calorie Needs

While 1,500 calories may be a good guideline for many people, be sure to calculate your exact needs to optimize your weight loss journey The number of calories you need depends on many factors, including physical activity, gender, age, weight loss goals and overall health. It’s important to estimate how many calories your body requires to both maintain and lose weight when determining your needs. To calculate your overall calories needs, it’s necessary to calculate the total number of calories you typically burn in a day, which is known as your total daily energy expenditure (TDEE). The easiest way to determine your TDEE is by using an online calculator or the Mifflin-St. Jeor equation, a formula in which you plug in your height, weight and age.

Here is the Mifflin-St. Jeor equation for both men and women:

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• Males: Calories per day = 10 x (weight in kg) + 6.25 x (height in cm) - 5 x (age) + 5
• Females: Calories per day = 10 x (weight in kg) + 6.25 x (height in cm) - 5 x (age) - 161

To calculate your TDEE, the answer from the Mifflin. St. Jeor equation is then multiplied by a number corresponding to your level of activity, known as an activity factor.

There are five different levels of activity:

• Sedentary: x 1.2 (sedentary individuals who perform little to no exercise)
• Lightly active: x 1.375 (light exercise fewer than 3 days per week)
• Moderately active: x 1.55 (moderate exercise most days of the week)
• Very active: x 1.725 (hard exercise every day)
• Extra active: x 1.9 (strenuous exercise 2 or more times per day)

After determining your TDEE by multiplying the answer from the Mifflin. St-Jeor equation with the correct activity factor, calories can be adjusted depending on your weight loss goals.

Creating a Calorie Deficit for Weight Loss

While weight loss is much more complex than the “calories in, calories out” way of thinking, generally speaking, a calorie deficit needs to be created to lose body fat. Typically, a reduction of 500 calories per day is suggested to lose 1 pound (450 grams) per week. Though this would equate to a 52-pound (23.5-kg) weight loss in one year, research shows that the average rate of weight loss is much slower. Behavioral and biological factors, such as dietary adherence and differences in gut bacteria and metabolic rates, lead people to lose weight at different rates. Rather than setting an unrealistic goal, aim for slow, consistent weight loss of 1-2 pounds (0.5-1 kg) per week. However, since weight loss differs drastically from person to person, it’s important to not get discouraged if you aren’t losing weight as quickly as expected. Bumping up physical activity, spending less time sitting, reducing out added sugars and focusing on whole foods should help expedite weight loss and help you stay on track.

Foods to Include in Your Vegetarian Meal Plan

When attempting to lose weight and adopt better eating habits, it’s important to choose mostly minimally processed, whole foods. Though it’s perfectly healthy to have a treat now and then, the majority of your diet should be made up of the following foods:

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• Non-starchy vegetables: kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc.
• Fruits: berries, apples, pears, citrus fruits, melon, grapes, bananas, etc.
• Starchy vegetables: potatoes, peas, sweet potatoes, plantains, butternut squash, etc.
• Plant-based protein sources: tofu, tempeh, plant-based protein powders
• Whole grains: oats, brown rice, farro, quinoa, bulgur, barley, millet, etc.
• Legumes: chickpeas, kidney beans, lentils, black beans and more
• Healthy fats: avocados, olive oil, unsweetened coconut, avocado oil, etc.
• Dairy products: plain yogurt, kefir, and cheese
• Seeds, nuts and nut butters: almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini
• Unsweetened plant-based milks: coconut, almond, cashew and hemp milk
• Seasonings: turmeric, garlic, oregano, rosemary, chili pepper, black pepper, salt, etc.
• Condiments: Apple cider vinegar, salsa, lemon juice, garlic powder, etc.
• Non-calorie beverages: Water, sparkling water, coffee, green tea, etc.

Be sure to eat plenty of fiber-rich foods and quality sources of protein at each meal. Protein is the most filling of the three macronutrients and combining a protein with filling fiber sources, such as non-starchy vegetables, beans or berries, can help prevent overeating.

Foods to Limit or Avoid

Highly processed foods and added sugar should be kept to a minimum in any healthy weight loss plan. Limiting the following foods can help you lose weight and improve your overall health.

• Fast food: chicken nuggets, fries, pizza, hot dogs etc.
• Refined carbs: white bread, sugary cereals, white pasta, bagels, crackers, corn chips, etc.
• Added sugars: sugary snack bars, candy, baked goods, candy, table sugar, agave, etc.
• Fried foods: potato chips, deep-fried foods, doughnuts, mozzarella sticks, etc.
• Diet and low-fat foods: diet bars, low-fat ice cream, low-fat chips, diet frozen meals, low-calorie candies, etc.
• Sweetened beverages: soda, fruit juice, energy drinks, flavored milks, sweetened coffee drinks, etc.

Although enjoying a favorite food or beverage every now and then won’t hurt your weight loss goals, indulging regularly might.

Sample 7-Day 1500-Calorie Vegetarian Meal Plan

Here’s a 7 day vegetarian diet plan I made using our Eat This Much planner. I tried to hit around 1500 calories per day, and give a good variety of meals from day to day so things don’t get too boring.

Here is a nutritious, one-week 1,500-calorie sample menu. The meals can be adapted to fit any dietary preference, including vegetarians and those eating gluten-free. The following meals are around 500 calories each:

Monday

• Breakfast: 1 cup oatmeal cooked in 2 cup water1/3 cup raspberries1 Tbsp.
• Lunch: 1 serving One-Pot Tomato Basil Pasta topped with 2 Tbsp.
• Dinner: 1 cup nonfat plain Greek yogurt1/2 cup raspberries1 Tbsp.

Tuesday

• Breakfast: 1 medium apple1 Tbsp.
• Lunch: 1 serving Stuffed Potatoes with Salsa & Beans topped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp.
• Dinner: 1/2 cup nonfat plain Greek yogurt1/4 cup sliced strawberries1 Tbsp.

Wednesday

• Breakfast: 1/2 cup raspberries
• Lunch: 3/4 cup nonfat plain Greek yogurt1 Tbsp.
• Dinner: 1 medium apple1 Tbsp.

Thursday

• Breakfast: 1 medium banana2 Tbsp.
• Lunch: 1 cup oatmeal cooked in 2 cup water
• Dinner: 1/2 cup raspberries1 Tbsp.

Friday

• Breakfast: 1 cup nonfat plain Greek yogurt
• Lunch: 1/2 cup raspberries1 Tbsp.
• Dinner: 1 medium apple1 Tbsp.

Saturday

• Breakfast: 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• Lunch: 1/2 medium apple, diced
• Dinner: 1 medium apple1 Tbsp.

Sunday

• Breakfast: Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week.
• Lunch: 1 medium apple1 Tbsp.
• Dinner: 1 cup nonfat plain Greek yogurt

Here is another nutritious, one-week 1,500-calorie sample menu:

Monday

• Breakfast - Egg and avocado toast: 2 eggs with 1 tablespoon (14 grams) cooking oil, 1 slice of Ezekiel toast, 1/2 avocado
• Lunch - Salad with grilled chicken: 2 cups (60 grams) of spinach, 4 ounces (112 grams) of grilled chicken, 1/2 cup (80 grams) of chickpeas, 1/2 cup (55 grams) of shredded carrots, 1 ounce (28 grams) of goat cheese, 1 tablespoon Balsamic vinaigrette
• Dinner - Cod with quinoa and broccoli: 5 ounces (140 grams) of baked cod, 1 tablespoon (15 ml) of olive oil, 3/4 cup (128 grams) of quinoa, 1 cups (160 grams) of roasted broccoli

Tuesday

• Breakfast - Healthy yogurt bowl: 1 cup (245 grams) of full-fat plain yogurt, 1 cup (150 grams) of raspberries, 2 tablespoons (28 grams) of sliced almonds, 2 tablespoons (28 grams) of chia seeds
• Lunch - Mozzarella wrap: 2 ounces (46 grams) of fresh mozzarella, 1 cup (140 grams) of sweet red peppers, 2 slices of tomato, 2 tablespoons (15 grams) of pesto, 1 small, whole-grain wrap
• Dinner - Salmon with veggies: 1 medium sweet potato (114 grams), 1 teaspoon (5 grams) of butter, 4 ounces (112 grams) of wild-caught salmon, 2 cup (176 grams) of roasted Brussels sprouts

Wednesday

• Breakfast - Oatmeal: 1/2 cup (40 grams) of raw oats cooked in 1 cup (240 ml) of unsweetened almond milk, 1 cup (125 grams) of sliced apple, 1/2 teaspoon of cinnamon, 2 tablespoons (32 grams) of natural peanut butter
• Lunch - Veggie and hummus wrap: 1 small whole-grain wrap, 2 tablespoons (32 grams) of hummus, 1/2 avocado, 2 slices of tomato, 1 cup (20 grams) of fresh arugula, 1 ounce (28 grams) of muenster cheese
• Dinner - Chili: 3 ounces (84 grams) of ground turkey, 1/2 cup (120 grams) of black beans, 1/2 cup (120 grams) of kidney beans, 1 cup (224 grams) of crushed tomatoes

Thursday

• Breakfast - Peanut butter and banana toast with eggs: 2 fried eggs, 1 slice of Ezekiel toast, 2 tablespoons (32 grams) of natural peanut butter, 1/2 sliced banana
• Lunch - On-the-go sushi: 1 cucumber and avocado sushi roll made with brown rice, 1 vegetable roll with brown rice, 2 pieces of salmon sashimi and a green salad
• Dinner - Black bean burger: 1 cup (240 grams) of black beans, 1 egg, Chopped onion, Chopped garlic, 1 tablespoon (14 grams) of breadcrumbs, 2 cups (40 grams) of mixed greens, 1 ounce (28 grams) of feta cheese

Friday

• Breakfast - Breakfast smoothie: 1 scoop of pea protein powder, 1 cup (151 grams) of frozen blackberries, 1 cup (240 ml) of refrigerated coconut milk, 1/2 banana, 1 tablespoon (16 grams) of cashew butter, 1 tablespoon (14 grams) of hemp seeds
• Lunch - Kale salad with grilled chicken: 2 cups (40 grams) of kale, 4 ounces (112 grams) of grilled chicken, 1/2 cup (100 grams) of lentils, 1/2 cup (55 grams) of shredded carrots, 1 cup (139 grams) of cherry tomatoes, 1 ounce (28 grams) of goat cheese, Balsamic vinaigrette
• Dinner - Shrimp fajitas: 4 ounces (112 grams) of grilled shrimp, 2 cups (278 grams) of onions and peppers sauteed in 1 teaspoon (5 ml) of olive oil, 2 small corn tortillas, 1 tablespoon of full-fat sour cream, 1 ounce (28 grams) of shredded cheese

Saturday

• Breakfast - Oatmeal: 1/2 cup (40 grams) of raw oats cooked in 1 cup (240 ml) unsweetened almond milk, 1 cup (123 grams) of blueberries, 1/2 teaspoon of cinnamon, 2 tablespoons (32 grams) of natural almond butter
• Lunch - Tuna salad: 5 ounces (140 grams) of canned tuna, 1 tablespoon (16 grams) of mayo, 1/2 cup (60 grams) chopped celery, 2 cups (40 grams) of mixed greens, 1/2 sliced avocado, 1/2 cup (31 grams) of sliced green apple
• Dinner - Chicken with veggies: 5 ounces (140 grams) of baked chicken, 1 cup (205 grams) of roasted butternut squash cooked in 1 tablespoon (15 ml) of olive oil, 1 cups (160 grams) roasted broccoli

Sunday

• Breakfast - Omelet: 2 eggs, 1 ounce (28 grams) of cheddar cheese, 1 cup (20 grams) of spinach cooked in 1 teaspoon (5 ml) of avocado oil, 1/2 cup (100 grams) of sautéed sweet potatoes
• Lunch - On-the-go Chipotle: 1 Chipotle burrito bowl made with romaine lettuce, chicken, brown rice, 1/2 serving of guacamole and fresh salsa
• Dinner - Pasta with pesto and beans: 1 cup (140 grams) of brown-rice pasta or whole-wheat pasta, 1 tablespoon (14 grams) of pesto, 1/2 cup (120 grams) of cannellini beans, 1 cup (20 grams) of spinach, 1 cup (139 grams) of cherry tomatoes, 1 tablespoon (5 grams) of grated parmesan cheese

Tips for Sticking to Your Plan

While sticking to a 1,500-calorie diet may certainly spark weight loss, there are several other ways to ensure that you meet your weight loss goals in a healthy, sustainable way.

Be Aware of Your Calorie Intake

Though you may think that you’re eating less, it’s common to underestimate the amount of food that you are consuming. An easy way to make sure you are staying under your calorie needs is to use a food journal or calorie tracking app. Logging meals, snacks and drinks along with the calories they contain can help you stay on track and reduces the chances of underestimating your calorie consumption. Although tracking foods is a helpful tool when first starting a meal plan, it can create an unhealthy relationship with food in some people. Focusing on portion control, eating whole foods, practicing mindful eating and getting enough exercise are better ways to keep weight off in the long term.

Eat Whole Foods

Any healthy meal plan should revolve around whole, minimally processed foods. Eating too much highly processed food and beverages, such as fast food, candy, and soda can increase your chance of developing chronic diseases and obesity. Although processed diet and low-fat snacks and meals may seem like a wise choice when trying to lose weight, these foods often contain ingredients like added sugars that can contribute to inflammation and weight gain. Whole foods like vegetables, fruits, fish, eggs, poultry, nuts and seeds are packed with nutrients and tend to be more filling than processed foods. Basing your meals around whole foods is one of the best ways to promote lasting weight loss or to maintain a healthy body weight.

Be More Active

Even though it’s possible to lose weight by just cutting calories, adding exercise into your routine not only promotes weight loss but improves overall health. While starting a new fitness program may seem like a daunting task, it doesn’t have to be. If you have never exercised, simply going on half-hour walks three times a week is an excellent way to boost activity. Once you’re in better physical shape, add in different types of workouts or activities like biking, swimming, hiking or jogging. Increasing exercise can boost your mood and decrease your risk of chronic diseases, such as heart disease, diabetes and certain cancers.

Don’t Obsess Over Your Weight

While people generally state that they want to lose weight, they often mean that they want to lose fat. When you adopt a healthy, sustainable weight loss plan that includes plenty of exercise, you should be gaining muscle mass. Though this leads to slower weight loss, increased muscle mass helps your body burn fat. Rely less on the scale and try out different methods to track fat loss, such as taking measurements of your thighs, hips, belly, chest and upper arms. This can show you that even though the scale shows slow weight loss, you’re still losing fat and gaining muscle.

Recipes to Incorporate

Here are some recipe ideas you can scale and incorporate into your 1500-calorie vegetarian meal plan:

• Tempeh with seasoning: Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
• Roasted Tomatoes: Slice tomatoes in half down through the stem and rub them with oil. Bake for 30-35 minutes until soft.
• One-Pot Tomato Basil Pasta: For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
• Zoodles: Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
• Tofu Curry: Take the tofu and wrap in a clean towel. Place a thick book on top for 5 minutes to help drain excess liquid. Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Heat up the curry sauce in the microwave or in a saucepan. Add the noodles into a bowl with the cauliflower and tofu.
• Roasted Vegetables and Sausage: Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes.
• Ginger Garlic Tofu: In a small bowl, whisk together the ginger, garlic, soy sauce, sugar, and apple cider vinegar. In a large bowl, combine cubed tofu, cornstarch, and some salt and pepper. Heat oil in a large non-stick skillet over medium-high heat. Reduce heat to low and pour in sauce. Stir and cook until sauce thickens, about 1 minute.
• Simple Salad: Mix greens, tomatoes, and dressing in a small bowl.
• Kale Soup: In a large pot over medium heat, heat the oil. Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
• Lentils with Sautéed Veggies:
  1. Cook the lentils in boiling water until tender, but not broken, 20 to 25 minutes. (if you can’t find French lentils and are using regular green lentils, the timing may be shorter.
  2. Heat the oil in a large sauté pan over medium-high. Chop asparagus into pieces and add to pan. Sauté until slightly tender, 3 minutes. Add the garlic; bloom 30 seconds. Add the spinach and sauté until wilted, 2 minutes. Add a small splash of water if needed.
  3. Serve lentils with sautéed veggies, topped with avocado slices, a dollop of hummus and a little sriracha.
• Tomato Cucumber Salad: Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat.
• Peach Mozzarella Quesadillas:
  1. Preheat the skillet on stovetop to medium heat. Pour a little of the oil into the pan. Spread the pesto evenly on one side of the tortilla. Slice peaches and mozzarella thin and add them on top of the pesto.
  2. Place quesadillas in pan (one at a time if cooking more than one). Cook for 6-8 minutes, carefully flipping once halfway thorough until cheese is melted. Remove from grill and cut the quesadillas into quarters.
• Eggs in a basket: Season the egg lightly with salt and pepper and let it cook for 1 to 2 minutes on each side. Make sure you also add the pieces of the bread that you have cut out, place them in the skillet along with the eggs in a basket and cook that for the same amount of time.
• Spinach and Egg Scramble:
  1. Heat olive oil in a pan over medium-high heat.
  2. Let spinach heat through and cook until slightly wilted.
• Egg in an Avocado: Halve the avocado, crack an egg into a bowl and scoop the yolk into a half. Put another egg yolk in the other half. Scoop in any egg white you can get in there.
• Cheese Omelette: heat non stick skillet to medium low heat. when butter is melted add egg and begin to swirl pan until egg covers the entire surface. add cheese to 1/2 of omelette and fold the other side of the omelette over and allow cheese to melt.
• Chickpea Salad: In a food processor process each vegetable separately- carrots, celery and onion. Set aside in a medium size bowl. Now add chickpeas, nutritional yeast, tahini (sesame butter), mustard, and apple cider vinegar into the food processor. Process but be sure to leave it a little chunky making sure it's not completely smooth. Add chickpea mixture to vegetables. Stir together, add in capers and stir again. Serve wrapped in a lettuce leaf.
• Peaches and Cream Oatmeal: Puree the peaches. Mix together with water and oats. Microwave for 45 seconds, stir, then microwave for 30 more seconds.
• Peanut Butter and Banana Sandwich: Spread peanut butter evenly on 1 slice of bread, then spread mashed banana on other slice, leaving a 1/4-inch border around edge.
• Bean Dip: Place beans in a serving dish. Toss with onions and salad dressing.
• Spaghetti Aglio e Olio: Finely chop the garlic and parsley. Bring a large saucepan of water to a boil. Add spaghetti and cook until al dente (8-10 mins). In a medium frying pan over low heat, heat oil. Add garlic and cook gently 5-6 minutes. Remove from heat, add parsley and stir. Pour warm garlic-oil mixture over spaghetti and toss to coat.
• Buttered Corn: Cut corn kernels from cob. Melt butter in a medium skillet over medium heat. Saute corn kernels just until tender, then mix in onion. Continue to saute until onion is just beginning to turn crispy. Season with salt and pepper.
• Yogurt Parfait: Layer half the Greek yogurt on the bottom of a desert glass. Top with half the granola, half of the peach slices and half of the blueberries.
• Grilled Cheese with Brown Sugar: Heat a skillet over medium heat. Spread butter onto one side of a piece of bread and place butter side down in the skillet. Place one piece of cheese on top of the bread, then sprinkle with brown sugar. Top with the other slice of cheese. Butter the other slice of bread and place on top with the butter side up.
• Bean and Cheese Burrito:
  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Place one tortilla in the bottom of the greased pan. Spread about 1/3 cup of the bean mixture over it. Layer a few tablespoons of salsa over this. Then, place another tortilla over the salsa, and add more of the bean mixture. Follow the beans with a big handful of cheese, spreading evenly. repeat layers, spreading the ingredients evenly over the tortillas.
• Vinegar Popcorn: Air-pop popcorn. Put malt vinegar into a clean spray bottle and spritz all over popcorn.
• Smoothie: Put all ingredients into blender.

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