Vegan Menu and Recipes Day 2

Day 1 click here

From DietWatch This menu provides an average of 1600-1800 calories per day.

Day 2

Breakfast

• 2 dairy free whole grain vegan waffles such as Van's 97% fat free, topped with
  
• 2 T all fruit blueberry syrup, mixed with 1/2 cup blueberries
  

Lunch

• Soy Burger - 1 Soy burger such as Boca Burger (or similar vegan veggie burger with 70 calories and no fat) served on
  
• 3 ounce whole wheat vegan bun (check ingredient list) spread with 2 teaspoons mustard, 2 tomato slices and 1 cup chopped romaine lettuce
  
• 1 container Health Valley Lentil and Couscous soup (or similar vegan instant soup with 260 calories, no fat, 540 mg sodium, 10 gram fiber)
  
• 1 whole orange or seasonal fruit of your choice
  

Dinner

• Eggplant Marinara (find the recipe below)
  
• 1 cup brown rice
  
• 1 cup cauliflower and 1 cup broccoli, steamed
  
• 2 cups mixed melon balls (frozen or fresh) or seasonal fruit of your choice
  

Snacks

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

Eggplant Marinara

Ingredients

• 1 medium. eggplant, peeled
• Bran flake cereal measured after crushing to equal 2 cups
• pinch cayenne pepper
• 1/4 teaspoon garlic powder
• 1 cup non-fat plain soy yogurt
• 2 Tablespoon non fat plain soy milk
• cooking spray
• 1 cup grated reduced fat soy mozzarella style cheese
• 1 (16 ounce.) jar pasta sauce, heated

Method

Preheat oven to 375° F. Peel and slice eggplant lengthwise into 4 slices, then cut each across to make half inch slices. Pulse bran flake cereal in food processor to make crumbs. Combine flake crumbs, cayenne pepper and garlic powder together in large mixing bowl. Stir yogurt and soy milk together. Dip eggplant slices in yogurt. Coat both sides with bran flake crumb mixture. Set coated eggplant on cookie tray sprayed with olive oil cooking spray and spray top of eggplant lightly. Do not crowd eggplant, or it will remain soggy rather than getting crispy. Bake for 15 minutes turn and bake 15 minutes more or until crisp and golden brown. Top with grated cheese and bake an additional 3 to 5 minutes or until cheese melts. Spoon a little hot pasta sauce over top of each piece and serve. Leftovers can be re-heated but leave sauce off until ready to serve.

Yield: 4 servings
Per Serving (16 oz.): Calories 290; Fat 2.5 g; Saturated Fat 0 g; Cholesterol 0 mg; Sodium 570 mg; Carbohydrate 58 g; Dietary Fiber 24 g; Sugar 25 g; Protein 12 g; Vitamin A 300 RE; Vitamin C 9 mg; Calcium 200 mg; Iron 2.7 mg. This recipe is 8% fat.

Carbohydrate Points: 3.9
Carbohydrate: 58 g
Exhanges: 3 Bread/Starch, 2 Vegetable, 1/2 Fat