Prepared by Michele M.

Vegetarian



Nutritional Details


This meal plan contains lacto-ovo vegetarian meals - meaning meals that don't contain any meat or seafood, but do contain eggs and dairy.




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Monday

Health Rating

Breakfast

English muffin, whole-wheat

1 muffin

Apricot jam (preserve)

4 tsp

Lunch

make extra bean salad; see "Mexican Salad in a Jar" on Wed, Fri & Sun
cover chips in cheese, bake (350°F) to melt, top w/ bean salad, tomatoes, yogurt & lettuce

Tortilla chips

1 cup

Greek yogurt, plain, 2% M.F.

2 tbsp

Cheddar cheese, sharp

50 gm

Lettuce, romaine

0.50 cup

Cherry Tomatoes

0.50 cup

Dinner

make extra squash; see "Butternut Sage Hummus" on Tues, Thurs, Sat & Sun

Snack

10 min

Cherry Tomatoes

0.25 cup

Whole-wheat cracker, low sodium

13 cracker

Tuesday

Health Rating

Breakfast

make extra granola; see "No Bake Granola Bar (using granola)" on Wed, Fri, & Sun

Greek yogurt, plain, 2% M.F.

0.75 cup

Snack

make extra hummus; see "Veggie Sandwich with Butternut Sage Hummus" on Thurs & Sun
use butternut squash from batch made on Mondy

Red bell pepper

0.50 medium pepper(s)

Whole-wheat cracker, low sodium

13 cracker

Wednesday

Health Rating

Breakfast

Avocado

0.50 avocado(s)

English muffin, whole-wheat

1 muffin

Lunch

use bean salad from batch made on Monday

Snack

use granola from batch made on Tuesday

Thursday

Health Rating

Breakfast

Greek yogurt, plain, 2% M.F.

0.75 cup

Lunch

use hummus from batch made on Tues

Dinner

Lettuce, romaine

1 cup

Whole wheat tortilla

2 small tortilla(s)

Cheddar cheese, sharp

50 gm

Greek yogurt, plain, 2% M.F.

2 tbsp

Cherry Tomatoes

0.50 cup

Snack

Cherry Tomatoes

0.25 cup

Whole-wheat cracker, low sodium

13 cracker

Friday

Health Rating

Breakfast

Almond butter

1 tbsp

English muffin, whole-wheat

1 muffin

Lunch

use bean salad from batch made on Monday

Saturday

Health Rating

Snack

Whole-wheat cracker, low sodium

13 cracker

Red bell pepper

0.50 medium pepper(s)

Sunday

Health Rating


Michele M.
Michele M.
AFPA Certified Nutrition and Wellness Consultant

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