4/9

Day 3

BREAKFAST

• 1 vegan fig nutrition bar
• ¼ cup roasted pumpkin seeds
• 6 oz fortified vegan nutritional shake

MORNING SNACK

• ¼ cup dry roasted almonds
• 2 tbsp dried cranberries

LUNCH

• Zoodles: 1 zucchini with skin, cut with spiralizer (or cut into long, thin strips with a knife) then boiled 1 minute; top with1 serving Basil Avocado Sauce (leftover from Day 1 Dinner), ¼ cup pine nuts, 2 tsp nutritional yeast and 2 tsp wheat germ
• 1 cup steamed green beans topped with 1 tsp nutritional yeast and 1 tsp wheat germ
• 1 cup grapes

AFTERNOON SNACK

• Avocado Toast: 1 slice vegan whole wheat bread, ⅓ cup mashed avocado and 1 tsp wheat germ

DINNER

• 1 serving Black Bean and Brown Rice Soup (see recipe, page 4, in the PDF) with 1 tbsp nutritional yeast
• ½ snack pack roasted seaweed snack
• Walnutty Baked Apple (see recipe 4 in PDF)

Daily Total: 1,834 cal, 91g fat (31g mono, 23g poly, 10g sat), 0mg chol, 892mg sodium, 208g carb (50g fiber, 79g sugars), 68g protein