One-week vegetarian meal plan
Day 2
BREAKFAST:
- 1 whole-grain English muffin; toast and top with 1 tbsp almond butter, 1 tsp wheat germ and 1 small sliced banana
MORNING SNACK:
- 1 protein bar
LUNCH:
- Pea and Pasta Salad (see recipe 1, page 2 of PDF)
- 1 cup plain yogurt; mix with 1½ cups unsweetened frozen strawberries (thawed)
AFTERNOON SNACK:
- Carrot-Raisin Salad: Combine 1 cup grated carrots, ¼ cup raisins and 2 tbsp plan, low-fat yogurt. Top with 1 tbsp ground flaxseed.
DINNER:
- Tofu Stir-fry: Heat 1 tsp oil in skillet over medium heat. Add 3 ounces cubed, super-firm tofu and cook 3 minutes; add 1 cup stir-fry frozen vegetables and cook 5 more minutes. Add 2 tbsp stir-fry sauce and heat briefly.
- ½ cup cooked brown rice; top with 2 tbsp nutritional yeast seasoning
- Baked Pear Halves (see recipe 2, page 2 of PDF)