Meal plan

A plant-based day at a glance

Breakfast

Option 1: Berry Fruit Smoothie

• 1 cup skim milk, almond or fortified soy milk
• 1⁄2 banana
• 2 tbsp low-fat yogurt
• 1⁄2 cup mixed fresh or frozen berries (strawberries, blueberries, raspberries)
• 2 tbsp ground flax seed

Option 2: Toast and Fruit

• Whole-grain toast with a nut butter (peanut, hazelnut or almond) and fruit salad (e.g. banana and peach slices with cottage cheese)

Lunch

Veggie wrap

• Whole-grain tortilla
• Hummus spread
• Spinach, avocado or hardboiled egg slices
• Roasted red peppers
• Red onion
• Crumbled goat or feta cheese

Parfait

• 1 cup low-fat yogurt
• 1⁄4 cup bran cereal or buds, topped with:
• Fresh (pear slices, berries) or dried fruit (apricots, cranberries)

Snack

Veggies & Dip

• Hummus or guacamole
• Chopped veggies (peppers, carrots, celery, broccoli, tomatoes, cauliflower) and/or whole-grain pita pieces

Skim Milk - 1 cup

Dinner:

Romaine and Spinach Salad, topped with:

• Fresh fruit (strawberries, pears, blueberries) or dried fruit (cranberries, cherries, or chopped apricots)
• Toasted nuts (slivered almonds, chopped walnuts or pistachios)
• Balsamic vinaigrette

Beanie-Veggie Frittata with feta cheese