FREE VEGAN MENU

Free Vegan Meal Plan

by / / Blog

1,200-Calorie Vegan Menu

Breakfast:
1 slice of Ezekiel bread toast
1 tablespoon of peanut butter
1 cup of soy yogurt mixed with 1/2 of a banana

Lunch:
2 ounces of cooked tofu
1 teaspoon of olive oil
1/2c of brown rice and 1 cup of steamed broccoli

Snack:
5 whole-grain crackers
1/2 cup of strawberries
1 cup of soy milk

Dinner:
1 cup of mixed salad greens with 1 tbsp of Italian salad dressing
1 cup of lentil soup with one breadstick.

2,000-Calorie Vegan Menu

Breakfast:
2 slices of Ezekiel bread toast
2 tablespoons of peanut butter
1 cup of soy yogurt and one large banana

Lunch:
3.5 ounces of cooked tofu
2 teaspoons of olive oil
1/2 cup of brown rice
1 cup of steamed zucchini

Snack:
1 cup of soy yogurt
1 cup of cantaloupe
5 whole-grain crackers

Dinner:
1.5 cups of lentil soup
2 cups of mixed salad greens with one-half cup of sliced tomatoes and 2 tablespoons of Italian salad- dressing
2 breadsticks
1 cup of soy milk.

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