This menu is very simple and perfect for those days when you don’t have a lot of time. It’s easy on the wallet, too. Approximatley $6.70 per person for the whole day, less than most people spend eating lunch out.
Breakfast
1 Packet Instant Oatmeal with flax seeds
Fresh blueberries
Soy Milk (or any other non dairy milk)
250 Calories, 3 grams of fat, 6 grams of protein, 8 grams of fiber, 12% of Iron RDA
Snack
Apple Slices
2 tbsp on almond butter
280 calories, 18 grams of fat, 8 grams of protein, 7 grams of fiber, 6% of Iron RDA
Lunch
Chickpea Sandwich (mock tuna)
2 slices of whole grain bread
1 cup of whole chickpeas coarsely mashed with a fork
1 tbsp of pickle relish
1 tbsp of minced onion
1 tbsp of chopped walnuts (optional)
2 tbsp of vegan mayonnaise
lettuce and tomato
Mix chickpeas, relish, onion, walnuts and mayo together. Lightly toast the slices of bread, spread the chickpea mixture and top with lettuce and tomato. (This can be made ahead and packed separately so that the bread does not get too moist.)
504 Calories, 6 grams of fat, 22 grams of protein, 50% of Iron RDA, 19 grams of fiber
Snack
Bowl of vegetable soup, canned or homemade
(You always want your afternoon snack to be substantial and carry you through to dinner and possible a pre-dinner workout. You never want to get home starving and make bad choices.)
250 Calories, 3 grams of fat, 6 grams of protein, 40% of Iron, RDA, 8 grams of fiber
Dinner
Super Easy Bean Bowl (2 Servings)
1 Cup(s) Romaine Lettuce, romaine, raw
2 Tablespoons Vegan Mayonnaise or vegan sour cream
1 Medium Lime
4 Tablespoons of Salsa
1 Medium Avocados, raw, all commercial varieties cubed
1/4 Cup Cilantro leaves, raw
1/2 Cup Beans, black, canned, rinsed
1 Cup Jasmine Rice, cooked
Divide and layer rice, beans, cilantro, avocados cubes, salsa and lettuce into two bowls. Squeeze lime over and top with vegan mayo (I know it sounds weird but it’s tangy, creamy flavor mixes well. You can substitue with any creamy sauce on hand). Mix the ingredients or leave it layerd.
302 Calories, 10 grams of fat, 8 grams of protein, 60% of Iron, RDA, 11 grams of fiber
Dessert
Instant Chocolate Mouse
1 Package MORI-NU, Tofu, silken, soft
1 1/4 Cups Cold Soy milk, fluid, calcium fortified
1 Package Vegan Chocolate pudding dry mix, instant
Blend the chocolate pudding mix and the soy milk on medium speed for about 15 seconds until the mixture is very smooth. Add the silken tofu and blend again. Scrape the mixture down off the sides to be sure it’s all mixed in. Blend and scrape until well mixed and very smooth.
Pour mixture into 4 small serving dishes. Serve immediately or chill for 30 minutes.
161 Calories, 3.5 grams of fat, 6 grams of protein, 7% of Iron, RDA, 1 grams of fiber
* Total: 1747 Calories, 43.5 grams of fat, 42 grams of protein, 175% of Iron, RDA, 54 grams of fiber
* The nutritional amounts are very close approximates. If you are worried about the amount of nutrients in your diet you should contact a vegan friendly dietitian.
