5/9

Day 4

BREAKFAST

• Tahini Toast: 2 slices vegan whole wheat bread and 1½ tbsp tahini
• 8 oz calcium- and vitamin D-fortified orange juice

MORNING SNACK

• 11 oz fortified vegan nutritional shake
• 2 tbsp sprouted watermelon seeds

LUNCH

• Super Salad: 3 cups romaine lettuce, 1 cooked and crumbled fortified vegan burger, ½ cup chopped tomato, ¼ cup chopped avocado, 1 tbsp pine nuts and 1 tbsp bottled vegan salad dressing ½ cup cubed mango with ½ tsp lime juice

AFTERNOON SNACK

• Trail mix: 2 tbsp cashews, 2 tbsp walnuts and 2 tbsp chopped, dried figs

DINNER

• Vegan Roasted Broccoli (see recipe 5 in PDF) over 1 cup cooked brown rice
• 1 vegan fig nutrition bar

Daily Total: 1,830 cal, 77g fat (26g mono, 23g poly, 10g sat), 0mg chol, 1,311mg sodium, 223g carb (31g fiber, 72g sugars), 75g protein