Day 1:
•Breakfast: 1 egg cooked to your liking, 1 slice of whole grain toast, cup of non fat milk
•Lunch: Veggie pasta (whole wheat pasta with vegetables of your choosing, lightly tossed in olive oil), tofu with low sodium soy sauce and green onions
•Snack: 1 apple, 1/2 cup of pecans
•Dinner: Zucchini quiche, small tossed salad
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL4YDIonKSO1h4JUTH5WHB3DYWFUMoECXZIBkBAIVo6V3n-30p0y3l72VSSfHDfO9HVzfAEFLh_KET7pwbMwTBbAB7LpKEPI_q8mzMq6KyJO4oboLNTZVhyphenhyphen1SZymV9Ci_SNV3s4zmq4WBJ/s1600/lentilstew.jpg)
•Breakfast: Fruit of your choice, low fat yogurt, and a healthy organic granola
•Lunch: Lentil stew, brown rice, cup of low fat milk
•Snack: Cup of dried mangoes, celery dipped in peanut butter
•Dinner: Tofu and cheese casserole, small tossed salad
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOjjEZ8KpfPhgR_QovO3Dq7y-Fe_8AhSTS44CQEBww6IVpX1r8vZDSdu0UoMbxmNyVvJk_gBALWVbYbKe_TVbCPJQp6fLRF0qBaCLECdJvbl3LzcwsEwa-H5pFIjuPW03nWCXwTjcqpzSO/s200/walnuts.jpg)
•Breakfast: Low fat fiber cereal(Kashi), cup of non fat milk, 1 orange
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfA8fwOPFv9FGBYtbnSB2JUU_ZYBtuVNIPqTzXbyohx_3UVjx0FzoZEsRaADsGB9ZXYB6EEMh34RdT3c7VXMuybHa_ZXPfTuePhsMoFV538hiOq1guju_Qw6skqkwbHkOzjOALjYAfb6nK/s200/JI_28714_s4x3_lg.jpg)
•Snack: 1 apple, 1/2 cup of walnuts
•Dinner: Brown rice, vegetable soup
Source(s): http://www.vegetariannutrition.org/food-pyramid.pdf
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