Day one



Breakfast: 1/2 cup melon slices

2 slices French toast (made with soy milk and cooked in vegetable oil with

1/4 cup chopped peaches or apricots

4 ounces enriched soymilk

Morning Snack: 1/2 cup fresh grapes

6 assorted low-fat crackers

Sparkling water

Lunch: 1 cup mushroom barley soup with

2 ounces smoked seitan (A chewy, protein-rich food made from wheat gluten and used as a meat substitute)

1/2 cup green and wax bean salad with

2 teaspoons sesame seeds and

2 Tablespoons reduced-fat salad dressing

8 ounces enriched soymilk

Afternoon Snack: 1/2 cup sugar-free chocolate pudding

(You may create this at home with a sugar-free mix

like Sorbee or Estee and any nondairy milk.)

Dinner: 1 cup chili with lentils with

1/4 cup prepared Textured Vegetable Protein (TVP)

over 1/3 cup white rice

1/2 cup steamed or roasted carrots

1/2 cup fresh pineapple slices

Evening Snack: 1/2 cup pretzels

8 ounces enriched soymilk

Day two

Breakfast: 1/3 cup cranberry juice or

sugar free cranberry juice cocktail

3/4 cup cooked oatmeal with 1/2 banana and

1 teaspoon vegan margarine

8 ounces enriched soymilk

Morning Snack: 3 cups low fat popped popcorn with

2 teaspoons nutritional yeast

1/2 cup orange juice

Lunch: 6" pita stuffed with 2 ounces meat substitute (equivalent to 2 ADA meat exchanges),

lettuce, radishes, and cucumbers

1 cup shredded cabbage with

1-1/2 Tablespoons vegan mayonnaise

8 ounces enriched soymilk

Afternoon Snack: Fruit smoothie made with

8 ounces soymilk, 2 ounces silken tofu, and

1/2 cup frozen or fresh berries, blended together

3 sugar-free ginger snaps

Dinner: Baked eggplant (1/2 cup) with

1/4 cup tomato sauce

1/2 cup black beans with 1/3 cup brown rice

one medium baked apple

Evening Snack: 2 Tablespoons peanut butter on 6 crackers