Vegan 7-day Menu and Recipes

From DietWatch

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

Breakfast

• 1-1/2 cup Cheerios, (or similar whole grain oat cereal) topped with, 1 whole medium banana, sliced and1 cup fortified fat free soy milk
  

Lunch

• 1 whole wheat vegan pita pocket (6-1/2 inch), spread with 3 teaspoon fat free Nayonaise (soy mayonnaise) and filled with 4 ounce sliced baked tofu (White Wave), 1/2 cup shredded romaine and 1/2 cup fine chopped kale
• 1 whole medium apple. Dip in 1 tablespoon natural peanut butter
• 1 ounce organic pretzels
  

Dinner

• Lentils and Pasta, one serving
• 1 cup steamed green beans
• 1 cup mandarin orange slices or seasonal fruit of your choice
  

Snacks

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

Lentils and Pasta
by Margaret Pfeiffer, R.D.
DietWatch

Ingredients

• 1/3 cup lentils
• 1 cup water
• 1 teaspoon minced garlic (fresh or jar)
• 1 cup tiny tube pasta (Ditalini) or small shells
• 1 8 ounce can tomato sauce, no salt added
• 1 teaspoon Better than Bouillon or Eatem Foods (vegan) vegetable base or other reduced sodium base
• 3 tablespoons grated Soy Parmesan cheese

Method

Wash and sort lentils. Place in saucepan with water and garlic, bring to a boil. Reduce to simmer cover and cook 20-30 minutes or until tender. (Note: If lentils are old, they may take longer.) Meanwhile, cook pasta according to package directions. When lentils are tender, add tomato sauce and vegetable base, bring to a boil, stir to dissolve vegetable base. Mix in cooked pasta and parmesan and serve.

Yield: 3 servings
Per Serving (8.3 oz): Calories 173; Fat 2.5 g; Saturated Fat 1.3 g; Cholesterol 5 mgs; Sodium 196 mg; Carbohydrate 27 g; Dietary Fiber 4.3 g; Sugar 5.6 g; Protein 11 g; Vitamin A 94 RE; Vitamin C 13 mg; Calcium 113 mg; Iron 3 mg. This recipe is 13% fat.

Carbohydrate Points: 1.8
Carbohydrate: 27 g
Exhanges: 1-3/4 Bread/Starch, 3/4 Meat - Very Lean, 1/2 Fat