6/9

Day 5

BREAKFAST

• Brown Rice Breakfast Bowl (see recipe 6 in PDF)
• 6 oz calcium- and vitamin D-fortified orange juice

MORNING SNACK

• 11 oz fortified vegan nutritional shake

LUNCH

• 1 serving Black Bean and Brown Rice Soup (leftover from Day 3 Dinner) topped with 1 tbsp wheat germ and 2 tsp nutritional yeast
• Toast: 1 slice vegan whole-wheat bread, 2 tbsp mashed avocado, ½ tbsp. wheat germ and 1 tsp nutritional yeast

AFTERNOON SNACK

• Cereal: 1 cup vegan protein cereal, ⅔ cup enriched vegan nondairy milk and 1 tbsp wheat germ

DINNER

• Pasta: 1 cup cooked whole-wheat fettucine, ½ cup tomato pasta sauce, ½ cup cooked zucchini slices (heat with pasta sauce), 1 tbsp pine nuts and 1 tbsp nutritional yeast
• 1 cup cubed mango with 1 tsp lime juice

Daily Total: 1,813 cal, 42g fat (14g mono, 9g poly, 6g sat), 0mg chol, 1,212mg sodium, 293g carb (43g fiber, 79g sugars), 75g protein