Plant |
您所在的位置：网站首页 › plant_based meals › Plant |
Plant
|
Ready to put those guidelines into action? Here is two weeks’ worth of menu ideas, including breakfast, a snack, lunch, dinner, and dessert each day. Since this diet is not about counting calories or macronutrients, there are no specific serving sizes provided. With help from Linares, we've made sure the following meals abide by the USDA nutrition guidelines. (3,5) Day 1Breakfast Tofu scramble with spinach, turmeric, salt, pepper, and a slice of whole-grain toast Snack Roasted edamame Lunch Whole-wheat pasta salad with chickpeas, cherry tomatoes, diced cucumbers, shaved carrots, walnuts, red onion, olive oil, balsamic vinegar, and a side salad Dinner Cauliflower pizza crust topped with pizza sauce, mozzarella cheese, roasted red peppers, spinach, and olives Dessert Strawberry lemon oat squares, such as those from Pure & Plant-Based with a spoonful of peanut butter Day 2Breakfast Whole-wheat tortilla filled with scrambled eggs, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa Snack Trail mix made with raw nuts, sunflower seeds, and dried fruit Lunch Vegetable and lentil soup with a whole-grain roll Dinner Eggplant Parmesan with spiralized zucchini and a baked sweet potato with black beans Dessert Chocolate avocado truffles, as in this recipe from Sweet as Honey Day 3Breakfast Fruit salad with pecan granola Snack Whole-grain crackers with hummus Lunch Vegetarian chili with quinoa, tomatoes, chilis, kidney beans, and black beans Dinner Grilled vegetable kebabs with grilled tofu and quinoa and a spinach salad on the side Dessert Vegan chocolate chip cookies, such as from the blog Forks Over Knives Day 4Breakfast Slice of vegan banana bread with nut butter Snack Veggie sticks and hummus Lunch Spinach salad with chickpeas, cucumbers, tomatoes, and walnuts and a whole-grain roll Dinner Sweet potato tacos with black beans, cilantro, corn tortillas, and brown rice Dessert Citrus olive oil cake, like the recipe from Cookie + Kate Day 5Breakfast Soy-based yogurt with granola and blueberries Snack Mixed nuts and fruit Lunch Two slices of toast with eggs and avocado and a side salad Dinner Black bean burger on a whole-grain bun with roasted broccoli and sweet potatoes Dessert Vegan apple crisp, like the recipe from Minimalist Baker Day 6Breakfast Overnight oats with chia seeds and maple syrup Snack Homemade baked kale chips with hummus Lunch Arugula salad with quinoa, black beans, diced veggies, dates, and balsamic vinaigrette Dinner Cauliflower, pea, and tofu curry served with brown rice and a side salad Dessert Vegan cheesecake, like the one from Nora Cooks More on Plant-Based Diets The Top Vegetarian Diet Myths, DebunkedDay 7Breakfast Two slices of whole-wheat toast with almond butter Snack Frozen grapes and a handful of almonds Lunch Lettuce wraps with shredded carrots, slices of red pepper, avocado, and chickpeas, and an apple Dinner Sweet potato, chickpea, and kale Moroccan stew topped with peanuts and served with a side salad Dessert Sorbet topped with a tropical fruit salad (mango, pineapple, and melon) and shredded coconut Day 8Breakfast Omelet with eggs, sautéed red pepper, onion, mushrooms, and spinach Snack Guacamole and raw veggies Lunch Spring rolls with peanut dipping sauce and a salad with thinly sliced carrots, cabbage, edamame, and sesame oil Dinner Whole-wheat pasta with cannellini beans and peas and a romaine salad with cherry tomatoes, dressed with extra-virgin olive oil and balsamic vinegar Dessert Banana “ice cream” with nut butter, such as the recipe from Two Peas & Their Pod, and fresh fruit Day 9Breakfast Smoothie with kale, avocado, banana, soy milk, and dates Snack Roasted chickpeas Lunch Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushrooms Dinner Zucchini and black bean enchiladas served with salsa Dessert Fresh strawberries and coconut milk yogurt Day 10Breakfast Chia seed pudding with banana slices and dried coconut flakes Snack Baby carrots and hummus Lunch Greek salad with chopped mixed greens, chickpeas, fresh tomato, olives, fresh parsley, feta cheese, extra-virgin olive oil, balsamic vinegar, and whole-wheat pita on the side Dinner Loaded sweet potato with black beans, meatless “beef” crumbles, cilantro, Greek yogurt, and spinach salad Dessert Avocado chocolate mousse, such as the option from Well Plated by Erin Day 11Breakfast Whole-wheat English muffin topped with hummus, fresh tomato, and avocado slices, with a side of blueberries Snack Banana with almond butter Lunch Tomato basil soup, whole-grain crackers with tabbouleh and hummus, and an apple Dinner Tofu stir-fry with brown rice and snap peas, carrots, onions, broccoli, spinach, and water chestnuts Dessert Vegan brownies, like those from Gimme Some Oven More on Following a Plant-Based Diet What to Know Before You Go VegetarianDay 12Breakfast Rolled oats with walnuts, banana, and a sprinkle of cinnamon Snack Apple with natural peanut butter Lunch Veggie burrito on a whole-grain tortilla with vegan refried beans, mixed greens, tomatoes, peppers, onions, guacamole, salsa, and soy cheese Dinner Chickpea pasta with marinara sauce and a spinach orzo salad Dessert Baked apples with walnuts Day 13Breakfast Oatmeal with chopped nuts, fresh berries, and ground flaxseed Snack Pineapple chunks with cashews Lunch Vegan walnut lentil burgers, such as those from Dianne’s Vegan Kitchen, on a whole-grain bun with a side salad and an apple Dinner Grilled tempeh with asparagus, roasted broccoli, and farro salad Dessert Dairy-free yogurt with mixed berries and nut butter Day 14Breakfast Banana oatmeal pancakes, like those from Modern Honey, topped with maple syrup and nut butter Snack Soy yogurt with fresh fruit Lunch Greek-inspired salad with roasted chickpeas, olives, cucumbers, hummus, and tofu Dinner White bean and kale soup with homemade sweet potato fries and a whole-grain roll Dessert Sliced apples with honey and nut butter |
【本文地址】