Vegan Meal Plan - 1200 Calories Sunday - Planet Beach
Vegan Meal Plan - 1200 caloriesSundaybreakfast2 servings8 fl oz1 packam snack6 fl oz1 fruitlunch2 slices12 fl oz1 servingsnack2/3 cups12 fl ozdinner12 fl oz1 l PancakesTEA, GREENEnrich Total Spa Nutrition - Daily Supplement Pack2732370*40401810009300202HERBAL TEA, BREWEDORANGE, CALIFORNIA, RAW1781212590101400WHOLE WHEAT BREAD, CPWATER, MUNICIPALEggless "Egg Salad"56356174138013950926010208SOYBEAN, EDAMAMEWATER, DRINKING8535512001009050WATER, DRINKINGTofu and Spaghetti Squash355705030301704001011845319230DAILY TOTALS2894*FAT(g)PCF: 17-61-22EXCHANGES: 4.13 Starch, 1.42 Very Lean Meat, 1.35 Med Fat Meat, 7.27 Vegetable, 3.13 Fruit, 0.08 Skim Milk, 2.83 Fats1.34 Other CarbsMondaybreakfast8 fl oz1/2 cup1/2 cup1/2 cup1 packam snack1 medium1 tbsp8 ozlunch1 serving12 fl ozsnack2 tbsp2 crackers1 cup8 fl ozdinner1 serving2 servings12 fl ozGRAMSCALORIESTEA, GREENSOY MILK, FLUID (SOYMILK)BLUEBERRY, RAW100% BRAN CEREAL, RTEEnrich Total Spa Nutrition - Daily Supplement Pack23712373440*064411251805160061134002012APPLE W/SKIN, RAWPEANUT BUTTER, SMOOTH, NO SALTWATER, DRINKING WATER, CARBONATED13816227729400401930080Black Bean and Sweet Potato SaladWATER, DRINKING435355327011054080HUMMUS, COMMERCIAL (SEASONED MASHED CHRYE WAFER CRACKER, PLAINWATERMELON, RAWTEA, GREEN3122152237527346022104181103000Crispy TofuGreen Vegetables with Sesame Ginger DressingWATER, ILY TOTALS2864*PROTEIN(g)CARBS(g)FAT(g)PCF: 17-57-25EXCHANGES: 4.18 Starch, 3.13 Very Lean Meat, 0.4 Lean Meat, 3.75 Vegetable, 2.65 Fruit, 0.53 Lowfat Milk, 5.81 Fats, 0.27 Other Carbs12/14/2009, 6:44 PM
Vegan Meal Plan - 1200 caloriesPage 2Vegan Meal Plan - 1200 caloriesWeek 1Tuesdaybreakfast1/3 cup1/4 cup1/2 cup8 fl oz1 packam snack12 fl oz1 fruitlunch12 fl oz1 servingsnack8 oz1 candinner1 serving12 fl ozGRAMSCALORIESGRANOLA CEREAL, RTEBLUEBERRY, RAWSOY MILK, FLUID (SOYMILK)TEA, GREENEnrich Total Spa Nutrition - Daily Supplement Pack41361232370*199216401860500225600100202WATER, DRINKINGORANGE, CALIFORNIA, RAW3551210590101400WATER, DRINKINGLentil, Pear, and Soy Cheese Salad355231040502706903WATER, DRINKING WATER, CARBONATEDVEGETARIAN VEGETABLE SOUP, CONDENSED22729801760502905Pasta with Grilled VegetablesWATER, DRINKING325355317013044010012585819033DAILY TOTALS2702*PROTEIN(g)CARBS(g)FAT(g)PCF: 18-59-23EXCHANGES: 8.31 Starch, 0.76 Very Lean Meat, 0.55 Med Fat Meat, 3.01 Vegetable, 2.2 Fruit, 0.53 Lowfat Milk, 4.06 Fats0.55 Other CarbsWednesdaybreakfast1/2 cup1 serving6 fl oz1 serving1 oz1 packam snack6 oz6 fl oz1/2 cuplunch1 serving8 fl ozsnack12 fl oz1 mediumdinner1 serving12 fl ozGRAMSCALORIESCANTALOUPE, RAWEasy Vegan PancakesCOFFEE, BREWED, PREPAREDBlueberry Pancake SauceSOY MILK, FLUID (SOYMILK)Enrich Total Spa Nutrition - Daily Supplement OY YOGURT, VANILLAHERBAL TEA, BREWEDSTRAWBERRY, RAW170178831502275012606300Sunflower Crunch SaladHERBAL TEA, BREWED4712372912170340120WATER, DRINKINGAPPLE W/SKIN, RAW3551380720001900Tofu and Bean CasseroleWATER, DRINKING42035533201605206011844718333DAILY TOTALS2852*PROTEIN(g)CARBS(g)FAT(g)PCF: 16-60-24EXCHANGES: 5.07 Starch, 2.16 Very Lean Meat, 4.26 Vegetable, 2.49 Fruit, 1 Skim Milk, 0.38 Lowfat Milk, 3.56 Fats, 1.38 Other Carbs12/14/2009, 6:44 PM
Vegan Meal Plan - 1200 caloriesPage 3Vegan Meal Plan - 1200 caloriesWeek 1Thursdaybreakfast1 serving8 fl oz1 packam snack1 fruit12 fl ozlunch1 serving12 fl ozsnack12 fl oz1 ozdinner1 serving12 fl ozGRAMSCALORIESPROTEIN(g)CARBS(g)Pea-Barley BreakfastHERBAL TEA, BREWEDEnrich Total Spa Nutrition - Daily Supplement Pack5662370*35821821006800102ORANGE, CALIFORNIA, RAWWATER, DRINKING1403556901018000Grilled Portobella ClubWATER, DRINKING275355312015045080WATER, DRINKINGPUMPKIN & SQUASH SEED, DRIED3552801530705013Vegan ChiliWATER, DRINKING381355325014048011012375918436DAILY TOTALS3046*FAT(g)PCF: 18-57-25EXCHANGES: 6.94 Starch, 3.89 Very Lean Meat, 1 Med Fat Meat, 5.62 Vegetable, 1.41 Fruit, 4.61 Fats, 0.33 Other CarbsFridaybreakfast1 oz1 serving6 fl oz1 packam snack8 fl oz1 servinglunch12 fl oz1 serving1 cupsnack12 fl oz1 tbsp1 crackerdinner2 servings8 fl ozGRAMSCALORIESPROTEIN(g)CARBS(g)SOY MILK, FLUID (SOYMILK)Scrambled TofuCOFFEE, BREWED, PREPAREDEnrich Total Spa Nutrition - Daily Supplement Pack284701780*15265218120001190011402TEA, GREENVegan Banana Bread2375601040302401WATER, DRINKINGGrilled Soy Cheese SandwichWATERMELON, RAW3551241520283460181029110100WATER, DRINKINGHUMMUS, COMMERCIAL (SEASONED MASHED CHRYE WAFER CRACKER, PLAIN355161102637011029020Tomatoes Stuffed with White Bean SaladHERBAL TEA, BREWED58223741322006908012106516537DAILY TOTALS2801*FAT(g)PCF: 21-53-27EXCHANGES: 6.85 Starch, 2.3 Very Lean Meat, 2 Med Fat Meat, 5.89 Vegetable, 1.18 Fruit, 0.12 Lowfat Milk, 3.75 Fats, 0.49 Other Carbs12/14/2009, 6:44 PM
Vegan Meal Plan - 1200 caloriesPage 4Vegan Meal Plan - 1200 caloriesWeek 1Saturdaybreakfast1 serving6 oz8 fl oz1/2 cup1 packam snack12 fl oz1 oz1/3 cuplunch1 medium8 fl oz1 servingsnack1 fruit12 fl oz2 tbsp0.6 ozdinner1 serving8 fl ozGRAMSCALORIESBlueberry MuffinsSOY YOGURT, VANILLATEA, GREENSTRAWBERRY, RAWEnrich Total Spa Nutrition - Daily Supplement Pack69170237830*1241500271835010262606013002WATER, DRINKINGCHEESE ALTERNATIVE, CHEDDAR FLAVOREDGRAPE, EUROPEAN-TYPE, RAW355285107035060019040APPLE W/SKIN, RAWHERBAL TEA, BREWEDVeggie Sandwich13823716372220100819033005ORANGE, ALL VARIETIES, RAWWATER, DRINKINGBLACK BEAN DIP, SPICY, NONFATCRACKERS, WHOLE WHEAT1313553017620307010231505110001Tofu FajitasTEA, GREEN292237359018036017012184818834DAILY TOTALS2594*PROTEIN(g)CARBS(g)FAT(g)PCF: 15-60-25EXCHANGES: 5.62 Starch, 1.74 Very Lean Meat, 1 Med Fat Meat, 2.3 Vegetable, 3.87 Fruit, 1 Skim Milk, 0.09 Lowfat Milk, 3.2 Fats1.44 Other Carbs12/14/2009, 6:44 PM
Vegan Meal Plan - 1200 caloriesPage 5Vegan Meal Plan - 1200 caloriesWeek 1DAILY AVERAGES (7 FAT(g)34PCF: 17-58-24EXCHANGES: 5.87 Starch, 2.2 Very Lean Meat, 0.06 Lean Meat, 0.84 Med Fat Meat, 4.58 Vegetable, 2.42 Fruit, 0.3 Skim Milk, 3.97 Fats0.23 Lowfat Milk, 0.83 Other CarbsValues marked with a single asterisk (*) indicate totals with some values not available. This may result in an under reporting of values.Vegan Meal Plan - 1200 calories - Recipe ListingApple-Oatmeal PancakesServes 4INGREDIENTS3/4 cups WHOLE WHEAT FLOUR1/8 cup OATS (OATMEAL)2 tbspOAT BRAN, RAW1/2 tspCINNAMON, GROUND2 tspBAKING POWDER1/4 tspSALT, IODIZED1/4 cup RAISIN, SEEDLESS1/2 cup APPLE W/SKIN, RAW1 cupAPPLE JUICE, UNSWEETENED1/8 cup MAPLE SYRUP, 100%1 ozSOY YOGURT, PLAINEXCHANGES:1.2 Starch, 1.07 Fruit, 0.04 Skim Milk, 0.51 Other CarbsDIRECTIONSCombine dry ingredients. Add raisins and apple. Gently stir in juice until dry ingredients are completely moistened. Pour batter(1/4 cup per pancake) onto a nonstick skillet or griddle. Cook until bottom is brown. Flip and brown on other side. Top with amixture of equal parts of maple syrup and plain soy yogurt.Eggless "Egg Salad"Serves 6INGREDIENTS1 1/2 lb TOFU, FIRM1/2 cup MAYONNAISE ALTERNATIVE, NAYONAISE1/2 cup PARSLEY, RAW1/4 cup PICKLE RELISH, SWEET1/2 cup ONION, RAW1/2 cup CELERY, RAW1 tspGARLIC POWDER12/14/2009, 6:44 PM
Vegan Meal Plan - 1200 caloriesPage 6Vegan Meal Plan - 1200 calories - Recipe Listing1 tsp1 tbspSALT, TABLEMUSTARD, PREPARED, YELLOWEXCHANGES:1.35 Med Fat Meat, 0.34 Vegetable, 1.05 Fats, 0.27 Other CarbsDIRECTIONSMash tofu and chop vegetables. Combine all ingredients and chill.Tofu and Spaghetti SquashServes 4INGREDIENTS2 lbsSPAGHETTI SQUASH, RAW1 cupONION, RAW2 clovesGARLIC, RAW3 medium ZUCCHINI W/SKIN, RAW1 tbspOLIVE OIL, EXTRA VIRGIN28 ozTOMATO, CANNED, CRUSHED1 lbTOFU, EXTRA FIRM1/8 tspBLACK PEPPER, GROUNDEXCHANGES:1.42 Very Lean Meat, 6.92 Vegetable, 1.78 Fats, 0 Other CarbsDIRECTIONSPierce spaghetti squash in several places with a long skewer. Place on baking sheet and bake at 350 degrees for 45 minutes oruntil knife tender, turning squash over half way through baking. As an alternate, squash can be microwaved in a glass pie plateon HIGH for 15 minutes, turning half way through. Meanwhile cook sliced onion, minced garlic, and sliced zucchini in olive oil for5 minutes. Add canned tomatoes, cubed tofu, and pepper. Bring to a boil; simmer 10 minutes. Cut spaghetti squash, removeand discard seeds, scrape out strands of spaghetti squash with a fork into a bowl. Serve with tofu mixture.Black Bean and Sweet Potato SaladServes 3INGREDIENTS8 cupsSALAD BLEND, ITALIAN1 3/4 cup BLACK BEAN2 cupsSWEET POTATO, CANNED1/2 cupCELERY, RAW1/4 cupSALAD DRESSING, CITRUSEXCHANGES:2.69 Starch, 0.58 Very Lean Meat, 0.9 Vegetable, 1.48 FatsDIRECTIONSGently mix all ingredients together. If you prefer, you can dice and cook 2 large sweet potatoes instead of using canned.Crispy TofuServes 412/14/2009, 6:44 PM
Vegan Meal Plan - 1200 caloriesPage 7Vegan Meal Plan - 1200 calories - Recipe ListingINGREDIENTS1 tbsp GARLIC SALT1 lbTOFU, FIRM, RAW3 tbsp WHEAT FLOUR, WHITE, ALL PURPOSE1 tsp PEPPER, BLACK, GROUND1 tsp OLIVE OILEXCHANGES:0.26 Starch, 2.55 Very Lean Meat, 1.88 Fats, 0.06 Other CarbsDIRECTIONSCut tofu into 1-inch cubes or into slices to use for a sandwich. Combine dry ingredients in a bowl with a tight lid. Add tofu,cover, and shake. Heat oil in a nonstick skillet. Add tofu and cook over medium heat, turning often, until golden brown.Green Vegetables with Sesame Ginger DressingComment: Provides 1-1/2 servings of vegetablesServes 4INGREDIENTS2 cups SNAP BEAN, FROZEN (GREEN BEAN)4 fl oz WATER, MUNICIPAL1 tspVINEGAR DRESSING, ORIENTAL RICE WINE1/2 tsp SESAME OIL1 tspHONEY, STRAINED OR EXTRACTED2 cups BROCCOLI, RAW2 tbsp SOY SAUCE (SHOYU), LITE1/2 tsp GINGER ROOT, RAWEXCHANGES:1.43 Vegetable, 0.11 Fats, 0.11 Other CarbsDIRECTIONSWhisk dressing ingredients together. Set aside.Cut green beans into 2-inch pieces.If using frozen vegetables, cook green beans and broccoli following microwave directions on packaging.If using fresh vegetables, microwave green beans with water in covered bowl on high for 2-3 minutes. Remove cover carefully,allowing steam to escape away from you; stir green beans and add fresh broccoli florets. Cover and microwave together on highfor 2 minutes.Drain green beans and broccoli; mix in dressing while still warm. Let vegetables chill in refrigerator until ready to serve (at least 5to 10 minutes).Pasta with Grilled VegetablesServes 6INGREDIENTS2 cupsKIDNEY BEAN, RED, CANNED2 tbspOLIVE OIL12/14/2009, 6:44 PM
Vegan Meal Plan - 1200 caloriesPage 8Vegan Meal Plan - 1200 calories - Recipe Listing2 tbsp1/2 lb4 tbsp1 small3 tomatos2 large3 tbsp1 tbsp2 tbspVINEGAR, APPLE CIDERKAMUT SPIRALS PASTA, KOSHER, ORGANICPARSLEY, RAWONION, RAWTOMATO, RED, RIPE, RAWZUCCHINI W/SKIN, RAWBASIL, FRESHOLIVE OILSALAD DRESSING, CITRUSEXCHANGES:2.49 Starch, 1.45 Vegetable, 1.7 Fats, 0.01 Other CarbsDIRECTIONSMix the beans, 2 Tbsp olive oil, and vinegar. Refrigerate several hours. Cook pasta, drain, rinse and toss with bean mixture. Stirin parsley and vinaigrette. Refrigerate. Cut onion and tomatoes into quarters and cut zucchini into 1-inch chunks. Brushvegetables with olive oil and place on skewers. Grill, turning often until lightly charred. Chop vegetables and toss into pastasalad. Add chopped basil.Sunflower Crunch SaladServes 2INGREDIENTS6 cupsLETTUCE, COS OR ROMAINE, RAW8 floweret CAULIFLOWER, RAW1/2 cupGREEN PEPPER, SWEET, RAW (BELL)1/2 cupCARROT, RAW1/4 cupONION, RAW1/2 cupCHICKPEAS, CANNED (GARBANZO)1/4 cupBEET, RAW6 ozTOFU, EXTRA FIRM1/4 cupSALAD DRESSING, GARLIC, NONFAT1/4 cupSUNFLOWER SEED, DRIEDEXCHANGES:0.6 Starch, 1.19 Very Lean Meat, 2.72 Vegetable, 1.82 Fats, 0.06 Other CarbsDIRECTIONSWash and dry lettuce leaves and tear into a bowl. Drain and cut tofu into cubes and grate beets. Add all ingredients to thelettuce and toss with salad dressing.Tofu and Bean CasseroleServes 4INGREDIENTS1 3/4 cup BLACK BEAN15 ozTOMATO, CANNED, FS1 cupCORN, NIBLETS, FROZEN1/2 tspCUMIN, GROUND1 cupSALSA, RTS8 ozTOFU, SOFT, NIGAN6.64 ozWHOLE WHEAT TORTILLA12/14/2009, 6:44 PM
Vegan Meal Plan - 1200 caloriesPage 9Vegan Meal Plan - 1200 calories - Recipe ListingEXCHANGES:3.05 Starch, 0.97 Very Lean Meat, 1.53 Vegetable, 0.36 Fats, 0.03 Other CarbsDIRECTIONSPreheat oven to 400 degrees. Lightly oil a medium-sized casserole dish. In a large bowl, combine beans, tomatoes, salsa, corn,and cumin. Place 2 tortillas to cover the bottom of the casserole dish- you might need to trim them a bit and add the extra piecesto empty areas of the dish. Cover tortilla layer with half of the beans. Crumble the tofu and sprinkle half of it over the beanmixture. Repeat layering. Bake for 20 minutes. Remove casserole, cover, and let cool for a least 15 minutes before serving.Easy Vegan PancakesServes 4INGREDIENTS1 cupWHEAT FLOUR, WHITE, ALL PURPOSE1 tbsp SUGAR, GRANULATED2 tbsp BAKING POWDER, DOUBLE ACTING1/8 tsp SALT, TABLE1 cupSOY MILK, FLUID (SOYMILK)2 tbsp CANOLA OIL (RAPESEED OIL)EXCHANGES:1.42 Starch, 0.26 Lowfat Milk, 1.38 Fats, 0.2 Other CarbsDIRECTIONSCombine flour, sugar, baking powder, and salt. Mix in soy milk and oil. Beat just until batter is smooth. Pour 1/3 cup batter ontohot, oiled griddle. Flip when bubbles appear on surface (about 2 minutes). Cook about 1 to 2 minutes on the other side.Blueberry Pancake SauceServes 8INGREDIENTS12 oz BLUEBERRY, UNSWEETENED, FROZEN2 tbsp ORANGE JUICE1 tbsp LEMON JUICE, RAWEXCHANGES:0.4 FruitDIRECTIONSCombine blueberries, orange juice, and lemon juice in a 4-cup glass measure. Microwave uncovered on high until just heatedthrough, stirring once or twice. Makes 8 1/4 cup servings.As an alternate, 2 cups fresh blueberries can be used in place of frozen.You can make this ahead of time and freeze in ice cube trays. After they are frozen, put in a plastic bag and just microwaveindividual cubes to thaw when you need them.12/14/2009, 6:44 PM
Vegan Meal Plan - 1200 caloriesPage 10Vegan Meal Plan - 1200 calories - Recipe ListingVegan Banana BreadServes 16INGREDIENTS1/2 cupSUGAR, GRANULATED2 cupsBANANA, RAW2 cupsWHOLE WHEAT FLOUR1 tspBAKING POWDER, DOUBLE ACTING1/2 tspBAKING SODA1 tspCINNAMON, GROUND1 serving COOKING OIL SPRAY, OLIVE OIL3.5 ozTOFU, SILKEN, SOFTEXCHANGES:0.64 Starch, 0.06 Very Lean Meat, 0.42 Fruit, 0.03 Fats, 0.41 Other CarbsDIRECTIONSBlend tofu in a mixer or food processor until smooth and creamy. With a mixer, beat together sugar, blended tofu, and mashedbananas. Add dry ingredients. Mix well. Pour into a loaf pan sprayed with cooking spray. Bake at 350 for 45 minutes. Cool,remove from pan, and slice into 16 pieces. These can be frozen for a quick snack.Grilled Portobella ClubServes 4INGREDIENTS2 tbspVINEGAR DRESSING, BALSAMIC WINE2 tbspLEMON JUICE, RAW2 tbspWATER, MUNICIPAL1 tspOLIVE OIL1 tspOREGANO, DRIED, GROUND1 tspBASIL, DRIED, GROUND1 tspROSEMARY, DRIED1/2 tspPEPPER, BLACK, GROUND2 clovesGARLIC, RAW1 lbMUSHROOM, PORTABELLA, RAW1 servingCOOKING OIL SPRAY, OLIVE OIL4 rollsHARD ROLL4 ozCHEESE ALTERNATIVE, MOZZARELLA4 innerleafs LETTUCE, COS OR ROMAINE, RAW4 slicesTOMATO, RED, RIPE, RAW1/4 cupMARINARA PASTA SAUCE, RTSEXCHANGES:2.1 Starch, 1 Med Fat Meat, 1.58 Vegetable, 0.03 Fruit, 0.22 Fats0.19 Other CarbsDIRECTIONSCombine first 10 ingredients in a large zip-top plastic bag, seal, and marinate 30 minutes. Remove the 4 mushroom caps,reserving marinade. Prepare grill or broiler. Place mushrooms on grill rack or broiler pan coated with cooking spray, grill 6;;minutes on each side or until browned, basting occasionally with reserved marinade. Spread 1 1/2 teaspoons red pepper sauceover cut sides of rolls. Place 1 mushroom cap on bottom half of roll, top with 1 soy cheese slice, 1 lettuce leaf, 1 tomato slice,and roll top.12/14/2009, 6:44 PM
Vegan Meal Plan - 1200 caloriesPage 11Vegan Meal Plan - 1200 calories - Recipe ListingVegan ChiliServes 8INGREDIENTS1/4 cup5 cups1/4 cup8 oz2 tbsp2 tbsp2 tbsp1/2 cup1 3/4 cup1 3/4 cup1 cup2 1/3 cups1 medium whole2 tbspEXCHANGES:RAISIN, SEEDLESSONION, RAWSESAME OILTOFU, FIRM, RAWVINEGAR, RED WINECHILI POWDERGARLIC, RAWBROWN RICE, MEDIUM GRAIN, COOKEDBLACK TURTLE BEAN, CANNEDKIDNEY BEAN, CANNEDCORN, YELLOW, BOILED, NO SALTTOMATO PUREE, CANNED, NO SALTTOMATO, RED, RIPE, RAWMUSTARD, PREPARED, YELLOW1.44 Starch, 0.94 Very Lean Meat, 3.32 Vegetable, 0.23 Fruit, 1.75 Fats0.09 Other CarbsDIRECTIONSDice raisins and onions and brown in sesame oil over medium heat for 5 minutes. Mash the tofu and add along with vinegar, chilipowder, mustard, and garlic, and saute for 5 minutes over low heat. Add the cooked rice. Drain the beans and corn , andreserve the liquid. Add the beans and corn to the chili pot. Add the diced tomato and tomato puree, and mix together. At thispoint, if the mixture is too thick, add some of the reserved liquid. Cook on low heat for 20 minutes. Serve in bowls garnishedwith scallions, if desired.Tomatoes Stuffed with White Bean SaladServes 4INGREDIENTS1 3/4 cup1/2 cup1/2 cup1/4 cup2 tbsp1 tbsp1/4 tsp4 medium wholeEXCHANGES:WHITE BEAN, CANNEDONION, RAWGREEN PEPPER, SWEET, RAW (BELL)PARSLEY, RAWVINEGAR, RED WINEOLIVE OILPEPPER, BLACK, GROUNDTOMATO, RED, RIPE, RAW1.76 Starch, 1.57 Vegetable, 0.66 Fats, 0 Other CarbsDIRECTIONSCombine beans, red onion, green pepper, parsley, vinegar, olive oil and pepper to taste in a bowl. Stir gently to blend. Set aside.Just before serving, cut off top from each tomato. Using teaspoon, scoop out pulp and reserve for another use. Sprinkle inside ofeach tomato with a dash of salt. Arrange on a platter. Carefully spoon bean salad into tomatoes, dividing evenly. Serve at roomtemperature.12/14/2009, 6:44 PM
Vegan Meal Plan - 1200 caloriesPage 12Vegan Meal Plan - 1200 calories - Recipe ListingScrambled TofuServes 2INGREDIENTS2 cups MUSHROOM, RAW1 cupRED PEPPER, SWEET, RAW1 cupONION, SPRING OR SCALLIONS, RAW1 clove GARLIC, RAW1 lbTOFU, SILKEN, FIRM1/4 cup SALSA, RTS1/2 tsp SALT, TABLE1/4 tsp PEPPER, BLACK, GROUND2 tbspBASIL, FRESH2 tbspPARSLEY, RAW1 tbspOLIVE OILEXCHANGES:0.35 Starch, 2.24 Very Lean Meat, 2.55 Vegetable, 2.08 Fats, 0.02 Other CarbsDIRECTIONSHeat oil in a large nonstick skillet. Add chopped mushrooms, red pepper, scallions, and garlic. Cook, stirring as needed untilvegetables are softened, 10 to 12 minutes. Stir in diced tofu, salsa, salt , and pepper. Cook, stirring as needed until tofu isheated, about 5 minutes. Add chopped basil and parsley.Grilled Soy Cheese SandwichServes 1INGREDIENTS2 slices WHOLE WHEAT BREAD, CP2 ozCHEESE ALTERNATIVE, CHEDDAR FLAVORED1/2 cup SPINACH, BABYEXCHANGES:1.72 Starch, 2 Med Fat Meat, 0.2 VegetableDIRECTIONSPut cheese and baby spinach leaves between the 2 slices of bread. Coat a nonstick skillet with vegetable oil spray. Cooksandwich on medium heat until brown on each side, flipping once.Blueberry MuffinsServes 12INGREDIENTS1 1/2 cup WHEAT FLOUR, WHITE, ALL PURPOSE1/2 cupCORNMEAL, YELLOW, ENRICHED1 tbspBAKING POWDER, DOUBLE ACTING1 cupSOY MILK, FLUID (SOYMILK)1/3 cupMAPLE SYRUP, 100%1 cupBLUEBERRY, RAW1.75 ozTOFU, SILKEN, SOFTEXCHANGES:1 Starch, 0.04 Very Lean Meat, 0.11 Fruit, 0.09 Lowfat Milk, 0.02 Fats0.39 Other Carbs12/14/2009, 6:44 PM
Vegan Meal Plan - 1200 caloriesPage 13Vegan Meal Plan - 1200 calories - Recipe ListingDIRECTIONSMix dry ingredients. Blend tofu in a blender or food processor until smooth and creamy. Mix wet ingredients (including tofu).Mix all ingredients together until just moistened. Pour into 12 muffin tins, lightly sprayed with cooking spray or put a papermuffin cup in each tin. Bake 20-25 minutes.Veggie SandwichServes 1INGREDIENTS2 slicesMIXED GRAIN BREAD2 medium slice TOMATO, RED, RIPE, RAW1/4 cupCUCUMBER W/PEEL, RAW1 medium slice ONION, RAW2 tbspHUMMUS, COMMERCIAL (SEASONED MASHED CHICKPEAS)EXCHANGES:1.95 Starch, 0.73 Vegetable, 0.63 FatsDIRECTIONSSpread hummus on each slice of bread. Add vegetables to one slice and top with the other slice.Tofu FajitasServes 6INGREDIENTS2 tbspOLIVE OIL1 largeONION, RAW1 largeRED PEPPER, SWEET, RAW1 largeGREEN PEPPER, SWEET, RAW (BELL)1 cupMUSHROOM, RAW1 lbTOFU, FIRM, RAW3/4 cups SALSA, RTS3/4 cups TOMATO, RED, RIPE, RAW3/4 cups AVOCADO, RAW9.96 oz WHOLE WHEAT TORTILLAEXCHANGES:1.8 Starch, 1.7 Very Lean Meat, 1.57 Vegetable, 0.5 Fruit, 2.56 FatsDIRECTIONSSlice onion and peppers. Drain excess water from tofu by squeezing between 2 paper towels. Cut into 1-inch strips. Heat oliveoil over medium-high heat. Add onions and saute, stirring, until translucent. Stir in peppers and mushrooms and saute until theybegin to soften, about 5 minutes. Add tofu and gently stir-fry about 5 more minutes. Divide mixture between 6 tortillas andgarnish with chopped tomatoes, salsa, and avocado, if desired.Lentil, Pear, and Soy Cheese SaladServes 4INGREDIENTS1 1/2 cupLENTIL, RAW12/14/2009, 6:44 PM
Vegan Meal Plan - 1200 caloriesPage 14Vegan Meal Plan - 1200 calories - Recipe Listing3/4 tspSALT, TABLE1/2 tspPEPPER, BLACK, GROUND1/4 cupLIME JUICE, RAW2 tbspHONEY, STRAINED OR EXTRACTED1/2 tspGINGER, GROUND2 medium pear PEAR, RAW2 cupsWATERCRESS, RAW4 ozCHEESE ALTERNATIVE, MOZZARELLA, NONFAT2 tbspPECAN, DRIED, RAWEXCHANGES:2.89 Starch, 0.76 Very Lean Meat, 0.55 Med Fat Meat, 0.07 Vegetable0.87 Fruit, 0.49 Fats, 0.55 Other CarbsDIRECTIONSIn a saucepan of boiling water, cook lentils with 1/4 teaspoon salt and pepper for 20-25 minutes. Drain. Meanwhile, in a mediumbowl, whisk lime juice, honey, ginger, remaining salt and pepper. Add lenitls and cool. Cut pears into 1/2 inch chunks and add tolentil mixture with chopped watercress. Toss. Sprinkle with shredded soy cheese and pecans.Pea-Barley BreakfastComment: Try this different and nutritious breakfast (or lunch or dinner)!Serves 4INGREDIENTS1 1/2 cupSPLIT PEA, RAW1 smallONION, RAW1 largeCARROT, RAW1 large stalk CELERY, RAW1 cloveGARLIC, RAW1/2 cupBARLEY, PEARLED, RAW1/2 tspSALT, TABLE1/4 tspPEPPER, BLACK, GROUND7 cupsWATER, MUNICIPALEXCHANGES:3.4 Starch, 1.95 Very Lean Meat, 0.72 Vegetable, 0 Other CarbsDIRECTIONSCombine in a pot the split peas, chopped onion, diced carrot and celery, minced garlic, and 6 cups water. Bring to a boil andsimmer uncovered for an hour, stiring once or twice and adding water to thin as needed. Meanwhile, in a saucepan cook thebarley in 1 cup water 40-60 minutes or until tender. Puree the split pea mixture and mix with the barley, salt and pepper. Thiscan be frozen in 1-serving portions and microwaved for a quick breakfast or lunch.NutritionSpa.com powered by Planet Beach provides nutrition, skin wellness, and weight control information applications and educationand is intended only to assist members in their personal weight control and wellness efforts. Planet Beach is not a medical organizationand our staff cannot give you medical advice or diagnosis. Nothing contained in this website should be construed as such advice ordiagnosis. The information and reports generated by us should not be interpreted as a substitute for physician consultation, evaluation, ortreatment.12/14/2009, 6:44 PM
Vegan Meal Plan - 1200 calories Page 5 Vegan Meal Plan - 1200 calories Week 1 DAILY AVERAGES (7 days) G R A M S C A L O R I E S P R O T E I N ( g ) C A R B S ( g ) F A T ( g ) 2822* 1216 56 185 34 PCF: 17-58-24 E X C H A N G E S : 5.87 Starch, 2.2 Very Lean Meat, 0.06 Lean Meat, 0.84 Med Fat Meat, 4.58 Vegetable, 2.42 Fruit, 0.3 Skim Milk, 3.97 .
Vegan Meal Plan - 2000 calories Page 7 Vegan Meal Plan - 2000 calories Week 1 Saturday G R A M S C A L O R I E S P R O T E I N ( g ) C A R B S ( g ) F A T ( g ) breakfast 8 fl oz TEA, GREEN 237 0 0 0 0 2 tbsp PEANUT BUTTER, SMOOTH, NO SALT 32 188 8 6 16. Vegan Meal Plan - 2000 calories .
0 Calories 30 Calories 150 Calories 43 Calories 180 Calories Day 5 Total Calories 450 Breakfast Snack Lunch Snack Dinner 1/2 grapefruit 4 Stalks of Celery 3.5 oz Shrimp 5 Melba Rounds 3.5 oz Chicken Breast 8 oz Green Tea Salsa 1 Cucumber 8 ox Oolong Tea 1 Apple 1/2 Apple 45 Calories 65 Calories 115 Calories 50 Calories 175 Calories .
try out brand new vegan recipes from some categories. Try something new, take a picture, and tag us on social media! We're really looking forward to seeing what you create. There are 7 sections to this challenge: - Vegan Wraps - Vegan Pasta - Vegan Pizza - Vegan Desserts - Vegan Soups - Vegan International Foods - Vegan Sides
Calories 1000 minimum -1350 maximum Maximum Calories from fat 30% No more than 30% of calories (minimum 25%). Example:300 calories for a 1000 calorie meal /405 calories for 1350 calorie meal Maximum Total fat (g) 30 % total. Example: 33g for 1000 calorie meal, 45g for 1350 calorie meal Saturated fat (g) 10% max. saturated fat calories.
Vegan Meal Plan - 1600 calories Page 6 Vegan Meal Plan - 1600 calories Week 1 Saturday G R A M S C A L O R I E S P R O T E I N ( g ) C A R B S ( g ) F A T ( g ) breakfast 2 slices WHOLE WHEAT BREAD, TOASTED, CP 50 139 5 26 2 8 fl oz TEA, GREEN 237 0 0 0 0 1/2 cup STRAWBERRY, RAW 83 27 1 6 0 .
Vegan Street Fair is a free entry annual all ages vegan food celebration where vegan and vegan-friendly restaurants and vendors come together to serve you bite-size portions of vegan eats and sell you vegan wares all in one place. Attendees can nosh on as many small portions ( 4 or less) as they wish without getting .
MEAT VEGAN 7.73 kg CO 2 eq 1.5 kg CO 2 eq AMERICAN PANCAKES / VEGAN PANCAKES 200g flour 1 ½ tsp baking powder 1 tbsp sugar 3 eggs 1 banana 2 apples 25g butter — 200ml milk 250ml soya milk 1 tbsp veg oil DAIRY VEGAN 1.47 kg CO 2 eq 0.86 kg CO 2 eq BACON SANDWICH 168g bacon 168g vegan bacon 8 pieces of bread butter vegan butter MEAT VEGAN 2. .
List of C ASTM Standards C4-04(2009) Standard Specification for Clay Drain Tile and Perforated Clay Drain Tile C5-10 Standard Specification for Quicklime for Structural Purposes C10/C10M-10 Standard Specification for Natural Cement C11-13 Standard Terminology Relating to Gypsum and Related Building Materials and Systems C12-13 Standard Practice for Installing Vitrified Clay Pipe Lines C14-11 .
