Vegan 7-day Menu and Recipes Day 4

This menu provides an average of 1600-1800 calories per day.
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Day 1 Day 2 Day 3

Day 4

• Raspberry Banana Tofu Shake: In blender combine 1/2 package Mori Nu Lite, firm tofu, 1/2 cup fat free fortified soy milk, 1/2 banana, 1/2 cup raspberry (fresh or frozen) and 2 tablespoons frozen calcium fortified orange juice concentrate (undiluted) Blend until very smooth.
  
• 2 pieces whole wheat toast
  

Lunch

• 1 cup Health Valley Five Bean Vegetable Soup (or similar canned vegan soup with 140 calories, 250 mg sodium and 13 g fiber per cup and 5 g fiber per serving)
  
• 1 ounce vegan whole wheat pretzels (Barbara's Bakery)
  
• Salad: Chop 2 cups spinach, dice or grate1 whole carrot, chop 1/2 cup broccoli, 1/2 red bell pepper and 2 ounces fresh mushrooms, toss with 2 T seasoned rice wine or balsamic vinegar.
  
• 1 whole pear or seasonal fruit of your choice

Dinner

• 3 ounces seitan, chicken flavored, cut in pieces and heated with 2 T Annie's Smokey barbecue sauce (or similar vegan brand), served over 3/4 cup cooked quinoa
  
• 1/2 cup steamed collards, sprinkled with vinegar
  
• 1/2 baked acorn squash: Fill cavity with 1 T (calcium fortified) orange juice concentrate, undiluted, and bake or microwave until tender
  
• 3 apricots or seasonal fruit of your choice

Snacks

• Choose two snacks of 150 calories or less, for a total of 300 calories from snacks