Vegan Menu and Recipes Day 3

Day 1 click here

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

Day 3

• 1 cup cooked oatmeal topped with 2 dried figs, diced, 2 tablespoons flax seed (grind in coffee mill before adding to cereal) and 1 cup fat free fortified soy milk
  
• 1 pear or seasonal fruit of your choice
  

Lunch

• Eggless Tofu Sandwich Filling: mash 1/2 package Mori Nu Lite firm tofu with 2 T fat free soy mayonnaise, 2 T each minced celery, onion and green pepper. Season with salt free seasoning such as Veg-It or Spike.
  
• 1 whole wheat vegan pita pocket (6-1/2 inch) filled with tofu sandwich filling, 1 cup fine chopped kale, 1 cup chopped Romaine lettuce and 2 slices tomato
  
• 1 whole mango or seasonal fruit of your choice
  
• 2 ounces whole wheat crackers
  

Dinner

• 1 large baked potato (6 ounce) topped with 1 cup fat free vegan baked beans
  
• 1-1/2 cup Brussels sprouts, steamed
  
• 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