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Day 1

BREAKFAST

• Fruity Cereal: 1½ cups vegan protein cereal, ½ sliced banana, ¾ cup enriched vegan nondairy milk and 1 tbsp wheat germ
• 8 oz calcium- and vitamin D-fortified orange juice

MORNING SNACK

• ⅓ cup sprouted watermelon seeds

LUNCH

• Vegan Sandwich: 2 slices vegan whole-wheat bread, ¼ cup mashed avocado, 1 fortified vegan burger (cooked) and 2 tomato slices
• 1 cup carrot sticks

AFTERNOON SNACK

• 11 oz fortified vegan nutritional shake

DINNER

• Pasta: 1 cup cooked whole wheat fettucine, 1 serving
• Basil Avocado Sauce (see recipe 1 in PDF), 2 tbsp pine nuts, and 1 tbsp wheat germ
• 5 tomato slices
• 1 cup grapes

Daily Total: 1,827 cal, 63g fat (18g mono, 20g poly, 11g sat), 0mg chol, 1,318mg sodium, 246g carb (39g fiber, 73g sugars), 83g protein