Vegetarian Assemble 1500-1800

CHO 40-50%, Pro 20-30%, Fat 25-35%, sodium <2300mg.

Less than 5 ingredients.

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Monday

Health Highlights

Breakfast

15 min

Hard Boiled Eggs

H-E-B Spreadable Balance Buttery Spread

1 tbsp (s)

Kodiak Cakes Buttermilk Power Flapjacks

2 Flapjack (s)

Lunch

15 min

Roasted Red Pepper Gnocchi Soup

Whole-wheat cracker, low sodium

10 gm

Dinner

50 min

5-Ingredient Mexican Quinoa Stuffed Peppers

Snack

10 min

Creamy Avocado Toast

2 min

Clementine

H-E-B MooTopia Lactose Free Fat Free Milk

8 oz

Tuesday

Health Highlights

Breakfast

4 min

Avocado Toast

0 min

Apple

H-E-B MooTopia Lactose Free Fat Free Milk

8 oz

Lunch

5 min

Cilantro Lime Hummus in Collard Leaf with Avocado

Orange bell pepper

0.50 medium pepper(s)

15 min

Hard Boiled Eggs (leftovers)

Dinner

Lettuce, looseleaf

2 leaf

MorningStar Farms Spicy Black Bean Veggie Patties

1 Burger

H-E-B Bake Shop 100% Whole Wheat Thin Style Hamburger Buns

43 gm

Primal Kitchen Organic Unsweetened Ketchup

1 oz

Farmwise Broccoli Sweet Potatoes & Beans Veggie Tots

1 1 serving (3oz)

Snack

15 min

Edamame & Raspberries

Yoplait :ratio Protein Strawberry Yogurt

1 Single Serving Container

Wednesday

Health Highlights

Breakfast

5 min

Cinnamon Egg White Oats

Apple

1 medium

Lunch

15 min

Black Bean Soup

H-E-B Garden Salad

85 gm

Croutons, plain

7 gm

Bolthouse Farms Salsa Verde Avocado Dressing

1 2 tbsp

Dinner

10 min

Crunchy Bean Chalupas / Tostada (H-E-B)

Avocado

0.50 avocado(s)

Snack

3 min

Cottage Cheese & Fruit Snack

5 min

Rice Cake with Almond Butter

Thursday

Health Highlights

Breakfast

H-E-B MooTopia Lactose Free Fat Free Milk

1 Cup (s)

Cinnamon

1 tbsp

H-E-B Select Ingredients Original Instant Oatmeal

28 gm

Blueberries

0.50 cup

10 min

Mango-Banana Tofu Smoothie

Lunch

25 min

Jalapeño Jack & Black Bean Quesadillas (H-E-B)

Clementine

1 clementine(s)

Broccoli florets

1 cup

Dinner

15 min

Vegetarian Pesto Bowl (H-E-B)

Dinner roll, whole wheat

2 roll

Snack

15 min

Edamame & Raspberries (leftovers)

Yoplait :ratio Protein Strawberry Yogurt

1 Single Serving Container

Friday

Health Highlights

Breakfast

10 min

Overnight Chia Pudding + Berries

English muffin, whole-wheat

1 muffin

Lunch

HEB Cracked Pepper Caesar Chopped Salad Kit

2 Cup (s)

Quorn Meatless and Soy-Free Chik'n Tenders (meatless chicken)

1 Cup

Dinner

Basil pesto

1 tbsp

Tomato pizza sauce, canned

0.25 cup

H‑E‑B 100% Whole Wheat Ultra Thin and Crispy 12 Inch Pizza Crusts

1 1/2 Pizza Crust

Baby spinach

0.25 cup

Mozzarella cheese, partially skimmed

0.50 cup, shredded

Snack

1 min

Simple Yogurt and Berries

Clementine

2 clementine(s)

Saturday

Health Highlights

Breakfast

15 min

Scrambled Egg Wraps

Lunch

25 min

Simple Grilled Cheese Sandwich

5 min

Fresh Simple Spinach Salad with Cucumber

Dinner

Tofu, silken, extra firm

1 cup cubes

Soy sauce, low sodium

2 tbsp

Stir-fry vegetable mix

0.75 cup

H-E-B Steamable Whole Grain Brown Rice

1 Cup (s)

Extra virgin olive oil

1 tbsp

Snack

Strawberries

0.50 cup whole

think! Chunky Chocolate Peanut Protein+ 150 Calorie Bar

40 gm

Blueberries

0.50 cup

Sunday

Health Highlights

Breakfast

20 min

Spinach Egg Muffins

Lunch

5 min

Peanut Butter & Jelly Sandwich

Dinner

Marinara pasta sauce

0.12 can (26oz)

Spaghetti, whole-wheat, dry

0.25 package (16oz)

Gardein Classic Meatless Meatballs

1 3 Meatballs

Snack

2 min

Apples and Cheese

Yoplait :ratio Protein Strawberry Yogurt

1 Single Serving Container

Amaris Garza RD, LD

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