Vegan menu

Breakfast:
Double Coconut Almond Breakfast Quinoa sprinkled with almonds and drizzled with syrup
Chilled mixed berries
Fresh squeezed orange juice

Lunch:
Irish Farmhouse soup chunky hearty vegetables and beans
Fresh Kaiser cracked wheat cracked roll
Water

Dinner:
Spicy chickpea lentil burger on a slim whole grain bun
Colorful cool broccoli slaw
Water
Breakfast ingredients: Amount

Quinoa 1/4th cup

Water 1/4th cup

Coconut milk 1/4th cup

Maple syrup 2 tsp.

Almonds 1/4th Cup

cup shredded coconut 4 Tbsp.

Fresh berries 2 Tbsp.

Orange juice 8 fl oz.

Lunch ingredients:

Onion 1/4th Cup

Rutabaga 1/4th Cup

Carrot 1/4th Cup

Potato Cup

Barley 1/4th Cup

Parsley 1 Tbsp.

Vegetable stock 2 Cups

Kaiser Roll-cracked Wheat 3 oz.

Dinner ingredients:

Chickpeas 2.5 oz.

Yellow lentils 1 Tbsp.

Roasted Red bell pepper 2 tsp.

Cilantro 2 tsp.

Red onion 2 tsp.

Think Slim Bun 2 oz. bun

Broccoli slaw 4 oz.

Breakfast Calories Carbs Fat Protein Sodium Sugar

Double Coconut Almond Breakfast Quinoa - Connoisseurus Veg, 1

683 65 43 15 124 18
serving(s)

Minute Maid - Pure Squeezed Light Orange Juice, 8 fl oz. 50 12 0 0 10 10

Totals 733 77 43 15 134 28

Lunch
Irish Vegan Farmhouse Soup Recipe - Food.com, 1 serving(s) 655 121 13 20 237 4

Cobblestone Mills - Kaiser Roll-cracked Wheat Kaiser Rolls, 1 Roll 240 49 2 9 430 8

Totals 895 170 15 29 667 12

Dinner
Light Broccoli Slaw - Petite Allergy Treats, 1 serving(s) 104 8 7 3 10 6

Spicy Chickpea Lentil Burgers - Vegan Richa, 1 serving(s) 273 54 5 11 329 2

Thinslim Foods - Hamburger Bun, 1 Bun 100 16 4 14 250 0

Totals 477 78 16 28 589 8

Totals 2,105 325 73 72 1,390 48

Calories Carbs Fat Protein Sodium Sugar

Gluten Free
Breakfast:
Fluffy two egg omelet stuffed with a delectable feta and tomato filling
Warm mouthwatering hash browns
Fresh juicy strawberries
Tall glass of milk

Lunch:
Charbroiled Chicken strips over a bed of crisp romaine lettuce drizzled with light Caesar
dressing and topped with fresh grated parmesan cheese
Glass of ice water

Snack:
Crisp fresh carrots
Cool ranch dip

Dinner:
Its a burrito without a shell!
Heaping mound of brown rice topped with black beans crisp green and red bell peppers and
sprinkled with strips of lettuce and two dollops of Guacamole and spicy salsa.
Water
Breakfast ingredients: Amount

Eggs 2 eggs

Hash browns 5.2 oz.

Strawberries 1 Cup

Skim Milk 1 Cup

Feta Cheese 3 Tbsp.

Tomato 3 Tbsp.

Lunch ingredients:

Chicken boneless skinless breasts 6oz

Romaine lettuce 12 oz.

Parmesan cheese 2 Tbsp.

Dinner ingredients:

Brown rice Cup

Black beans 1/4th Cup

Green bell pepper 1/4th Cup

Red bell pepper 1/4th Cup

Red onion 1/4th Cup

Salsa 3 Tbsp.

Guacamole 2 Tbsp.

Cheese 2 Tbsp.

Lettuce 3 Tbsp.

Snack Ingredients:

Carrots 1 Cup

Ranch 2 Tbsp
Breakfast Calories Carbs Fat Protein Sodium Sugar

Debi's - 2 Egg Feta and Tomato Omelet, 1 omelet 292 2 8 17 310 0

Hashbrowns - Hashbrown, 5.2 ounce 110 26 0 3 0 0

Giant - Strawberries, 1 cup 49 12 0 1 2 7

Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8 127 0

Totals 537 52 8 29 439 7

Lunch
Chicken Caesar Salad with Light Caesar Dressing - Cooking
540 53 18 43 521 5
Classy, 1 serving(s)

Totals 540 53 18 43 521 5

Dinner
DIY Chipotle Burrito Bowl - Fablunch, 1 serving(s) 721 78 35 27 1,346 6

Totals 721 78 35 27 1,346 6

Snacks
Carrots, raw, 1 cup chopped 52 12 0 1 88 6

ranch dressing - Dressing, 2 tbsp 140 2 14 1 260 1

Totals 192 14 14 2 348 7

Totals 1,990 197 76 102 2,655 24

Calories Carbs Fat Protein Sodium Sugar

Low Fat
Breakfast:
Fluffy homemade whole grain pancakes topped with plump blueberries and ripe banana slices drizzled
with piping hot syrup.

Fluffy scrambled egg generously topped with shredded cheddar cheese

Glass of low fat milk

Lunch:
Chicken Salad: chopped chicken, grapes, chopped celery, dried cherries Bathed in a mayonnaise dressing

Cool fruit salad medley

Side salad lightly drizzled with French dressing

Refreshing glass of water

Dinner:
Pan seared tender chicken strips glazed in a balsamic sauce

Carrots, asparagus, and baby tomatoes cooked in a balsamic reduction

A heaping pile of fluffy white rice

Cold glass of low fat milk

 Amount Fat

Breakfast Ingredients: 13g

Pancakes 2 med 2g

Blueberries 1/4 cup 1g

Banana 1 med. 0g

Light Syrup 4 Tbsp. 0g

Chocolate Milk 1 Cup 3g

Egg 1 large 7g

Lunch Ingredients: 22g

Greek yogurt cup 0g

Chicken 1 cup 4g

Green celery 1/4th cup 0g

Apple 1/4th Cup 0g

Almonds 2 Tbsp. 8g

Mixed fruit Cup 0g

Lettuce 2 cups 0g

Fat free French dressing 3 Tbsp. 0g

Dinner Ingredients: 9g
Chicken Breast Tenderloins 4 oz. 4g

Asparagus 2.5 oz. 0g

Shredded Carrot 1/4th cup 0g

White rice 1 Cup 0g

Skim Milk 1 Cup 0g

Dessert Ingredients: 1g
Angel Food Cake 1 Slice 1g

Pineapple 1/4th cup 0g

Low fat milk 1 Cup 0g

Breakfast Calories Carbs Fat Protein Sodium Sugar

Homemade - Blueberry Pancakes With Syrup, 2 pancakes 220 18 4 3 49 6

Banana - Bananas, 100 g 89 20 0 1 1 12

Nestle Nesquik - Chocolate Milk, 1 cup 150 25 3 8 160 24

Egg, whole, cooked, fried, 1 large 90 0 7 6 95 0

Totals 549 63 13 18 305 42

Lunch
Low-Fat Chicken Salad - Eat. Drink. Love., 1 serving(s) 450 13 22 51 462 8

Fruit - Mixed Fruit, 15 g (half a cup) 40 3 0 0 0 3

Lettuce - Iceberg Lettuce, 2 cups 20 6 0 0 0 0

Salad dressing, french dressing, fat-free, 3 tablespoon 63 15 0 0 409 8

Totals 573 37 22 51 871 18

Dinner
White Jasmine Rice (Cooked - White Rice (Cooked), 1 cup 205 45 0 4 2 0

Balsamic Chicken and Vegetables, 1 serving(s) 240 14 9 29 260 11

Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8 127 0

Totals 531 71 9 41 389 11

Snacks
The Bakery - Angel Food Cake, 1 slice 150 31 1 4 160 24

Pineapple, raw, all varieties, 0.25 cup, diced 19 5 0 0 0 4

Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8 127 0

Totals 1,908 220 45 123 1,854 99

Calories Carbs Fat Protein Sodium Sugar

Diabetic
Breakfast:
Breakfast parfait with decant layers of old fashions oats, chia seeds, peanut butter, Greek
yogurt, fresh strawberries and blueberries
Two perfectly cooked hard boiled eggs
Light creamy cottage cheese
Whole wheat toast topped with peanut butter
Cold glass of milk

Lunch:
Local tomato basil soup
Golden brown grilled cheese sandwich filled with gooey cheddar cheese
Ice water

Snack:
Garden-fresh steamed edamame

Dinner:
Flame-grilled boneless skinless chicken breast
Signature steamed asparagus
Baked potato generously topped with butter
Cold glass of water

Snack:
Dippable house made hummus
Fresh crisp carrots
 Amount Carbs

Breakfast Ingredients: 80g

PB and Ps Breakfast Parfait 1 29g

Whole wheat bread 1 slice 18g

Reduced fat peanut butter 2 Tbsp. 15g

Low fat cottage cheese Cup. 5g

Hard boiled eggs 2 Large 1g

Skim milk 1 Cup 12g

Lunch ingredients: 54g

Tomato Basil Soup 1 Cup 20g

Whole wheat bread 2 slices 34g

Cheddar Cheese 2 slices 0g

Snack ingredients: 22g

Edamame 7 oz 22g

Dinner ingredients: 33g

Grilled chicken 3oz. 0g

Asparagus 6 spears 3g

Baked potato 1 medium 30g

Butter 2 tsp. 0g

Snack ingredients: 39g

Hummus 4oz 27g

Carrots 1 cup 12g

Breakfast Calories Carbs Fat Protein Sodium Sugar

PB and Ps Breakfast Jar Parfait, 1 serving(s) 190 29 5 10 64 14

Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8 127 0

Oroweat - Bread, Whole Wheat, 1 slice 90 18 1 4 135 3

Peanut Butter - Peanut Butter Reduced Fat, 2 tbsp 190 15 12 7 230 4

Hood - Low Fat Cottage Cheese, 0.5 cup 90 5 1 14 440 4

Eggs - My Hard Boiled Egg, 2 Large Egg (50 g) 156 1 10 12 124 1

Totals 802 80 29 55 1,120 27

Lunch
Cafeteria - Tomato Basil Soup, 1 cup 100 20 1 0 300 0

Ginsburg - Whole Wheat Bread, 2 slice 160 34 2 6 400 6

Cheese - Cheddar - Slice, 34 g 140 0 14 10 280 0

Totals 400 54 17 16 980 6

Dinner
Steamables - Asparagus, 6 spears 20 3 0 2 0 2

Grilled Chicken - Grilled Chicken, 3 ounces 93 0 3 20 99 0

Baked - Potato, 1 medium (173g) 129 30 0 4 17 1

Imperial - Butter, 1 tbsp (14 g) 50 0 5 0 90 0

Totals 292 33 8 25 206 3

Snacks
Hummus - Hummus, 4 ounces 170 27 3 8 0 0

Carrots, raw, 1 cup chopped 52 12 0 1 88 6

Costco - Edamame, 7 oz 280 22 10 24 10 4

Totals 502 61 13 33 98 10

Totals 1,996 228 67 129 2,405 46

Your Daily Goal 2,000 225 67 125 2,300 52
Remaining 4 -3 0 -4 -104 6

Calories Carbs Fat Protein Sodium Sugar