Three-week Vegan Weight Loss Menu
Week 1 Day 1 Breakfast Oatmeal made with raisins topped with a banana and soymilk Whole-wheat toast and jam Calcium-fortified orange juice Snack Apple Lunch Potato Vegetable Soup Veggie burger on a whole-grain bun Fruit cup Snack Non-fat soy latte Dinner Miso soup Vegetable stir-fry made with broccoli, carrots, and bok choy Low-fat tofu Brown rice Sliced mangoes |
Day 2
Breakfast Quick Breakfast Pudding Whole-wheat bagel and jam Grapefruit wedges Snack Banana Lunch Hummus pita stuffed with veggies Lentil soup Baby carrots Pretzels Snack Baked tortilla chips and salsa Dinner Pasta with Roasted Vegetables Whole-wheat French bread Fruit salad Day 3 |
Day 3
Breakfast Whole grain cold cereal (like Shredded Wheat) topped with soymilk and berries Strawberry Smoothie Snack Toasted pita bread with Lentil Pâté Lunch Black Bean Burritos Baked tortilla chips Spanish Bulgur Fruit salad Snack Plum Dinner Broccoli with Kasha and Black Bean Sauce Salad with non-fat dressing Whole-wheat breadsticks |
Day 4
Breakfast Tofu Scramble Whole-wheat toast with jam Orange slices Snack Banana Lunch Sandwich made with whole-wheat bread, fat-free vegetarian turkey slices, lettuce, tomato, and mustard Baked chips Apple Baby carrots Snack Whole wheat pita toasted and topped with Maple Potato Spread Dinner Indian Split Pea Dahl Golden Mushroom Soup Grapes Gingerbread |
Day 5
Breakfast Oatmeal topped with maple syrup Apple Oat Muffins Calcium-fortified orange juice Snack Celery sticks dipped in Creamy Dill Dressing Lunch Almost Instant Black Bean Chili Fat-free crackers Salad with fat-free dressing Apple Snack Brown rice cakes topped with jam Dinner Hearty Barbecue Beans Veggie hot dog Braised Collards or Kale Fruit salad Cornbread |
Day 6
Breakfast Banana French Toast Fat-free soy sausage Orange Julius Snack Air-popped popcorn Lunch Thai Wraps Carrot sticks Fruit salad Snack Dried figs Dinner Vegetable plate made with
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Day 7
Breakfast Muesli Whole-wheat English muffin with apple butter Grapefruit juice Snack Vegetable juice and pretzels Lunch Missing Egg Sandwich Baked chips Apple Snack Soy yogurt topped with fruit or whole grain cereal Dinner Snack Plum Dinner Broccoli with Kasha and Black Bean Sauce Salad with non-fat dressing Whole-wheat breadsticks |
Week 2
Day 1 Breakfast Whole grain cold cereal with low-fat rice milk and strawberries Whole-wheat bagel with hummus Apple juice Snack Rice cakes with Garlic Bean Dip Lunch Mushroom Barley Soup Soy hot dog on whole-wheat bun Melon wedges Snack Soy yogurt Dinner Vegetarian Swiss Steak Applesauce Golden Potatoes Sautéed Broccoli with Ginger Banana Pudding |
Day 2
Breakfast Yam Spice Muffins Sliced melons, grapes, and bananas topped with low-fat granola Calcium-fortified orange juice Snack Dried figs Lunch Quickie Quesadillas Carrot sticks Mango slices Snack Cranberry Papaya Juice Dinner Simple Pasta Supper Garlic Bread Mixed salad greens with low-fat dressing Gingered Melon Wedges |
Day 3
Breakfast Baked Oatmeal Soy sausage Grapefruit juice Snack Banana Lunch Hummus sandwich on whole-wheat bread Corn and red pepper salad Baked chips Apple Snack Sorbet with fruit Dinner Black Bean Pueblo Pie Sure-Fire Roasted Vegetables Summer Fruit Compote |
Day 4
Breakfast Cream of wheat cereal with jam swirled in Banana Orange juice Snack Grapes Lunch Sloppy Joes Mixed green salad Baked chips Snack Toasted pita wedges with Spicy Black Beans and Tomatoes Dinner Ginger Noodles Steamed edamame (green soybeans) Strawberry Applesauce |
Day 5
Breakfast Wheat flake cereal with raisins and soymilk Whole-wheat toast with jam Grapefruit half Snack Air-popped popcorn Lunch Submarine Sandwich Baby carrots Baked beans Snack Chilled Cucumber-Dill Soup Dinner Lentil Burgers Roasted Sweet Potato Wedges Salad of Color Gingerbread Cookies |
Day 6
Breakfast Oatmeal with dried fruit and ground flaxseed Half whole-wheat bagel with raspberry jam Orange juice Snack Low fat granola bar Lunch Banana and Raisin Sandwich Low-fat whole-wheat crackers Hoppin’ John Salad Snack Soy yogurt topped with whole grain cereal Dinner Bean Curd in Sweet and Sour Plum Sauce Brown Rice Asian Fusion Salad Apple Crisp |
Day 7
Breakfast Fruited Breakfast Quinoa Applesauce with cinnamon Orange juice Snack Banana Lunch Lentil Salad Whole-wheat roll with jam Tossed salad with Basic Flax Oil and Vinegar Dressing Snack Low-fat crackers with Cheesy Garbanzo Spread Dinner Penne with Fresh Spinach, Tomatoes, and Olives Bruschetta Rootin’ Tootin’ Salad Nutty Fruitballs |
Week 3
Day 1 Breakfast Spiced Pumpkin Pancakes Grapefruit and orange wedges Green tea Snack Creamy Chocolate Pudding Lunch Meatball sandwich made with Spaghetti Balls Stuffed Tomato Salad Carrot sticks Snack Baked chips and salsa Dinner Neat Loaf Zucchini Skillet Hash Whole-wheat rolls Brownies |
Day 2
Breakfast Black Beans with Salsa on Toast Apple juice Snack Half a whole-wheat bagel with hummus Lunch Lentils Soup Sandwich made with veggie deli slices, lettuce, tomato, mustard, and whole-wheat bread Tossed salad Snack Orange Dinner Tempeh Broccoli Sauté Yams with Cranberries and Apples Brown rice Fruit cup |
Day 3
Breakfast Whole grain cold cereal with sliced bananas and rice milk Pumpkin Spice Muffins Tea Snack Sorbet with Berry Sauce Lunch Chunky Ratatouille Sauce over whole-wheat pasta Fruit cocktail in light syrup Snack Pita wedges with Tofu Spread Dinner Veggie Confetti Couscous Tofu Tacos Cucumber, Mango, and Spinach Salad Pumpkin Custard Pie |
Day 4
Breakfast Breakfast Rice Pudding Whole grain toast with apple butter Snack Air-popped popcorn topped with Sesame Salt Lunch Corn Chowder Veggie burger on a whole grain bun Tossed salad with fat-free Italian dressing Snack Schoolyard Oatmeal Cookies Dinner Tamale Pie Steamed Asparagus with Raspberry Sauce Tofu Vegetable Soup Sliced kiwifruit and grapes |
Day 5
Breakfast Cornmeal Pancakes Cantaloupe wedges Calcium-fortified orange juice Snack Chocolate Banana Smoothie Lunch Kale-and-Rice Chowder Whole grain roll Snack Plum Dinner Vegetable Rotini with Ginger Peanut Sauce Cucumbers with Creamy Dill Dressing French bread |
Day 6
Breakfast Tofu French Toast Sliced bananas Cranberry juice Snack Soy yogurt with chopped fruit added Lunch Veggie burger on whole-wheat bun Vegetarian baked beans Fresh Spinach Salad Snack Fresh Collard Apple Juice Dinner Homestyle Squash and Pinto Beans with Rice Warm corn tortillas Sliced mangoes Tossed salad |
Day 7
Breakfast Oatmeal topped with cinnamon and soymilk Honeydew melon Calcium-fortified orange juice Snack Low-fat crackers with hummus Lunch Pasta Salad Karen’s Sloppy Tofu Baked potato chips Snack Fresh Collard Apple Juice Dinner Ravioli with Fresh Mushrooms and Tomato Sauce Creamy Beet Soup Tossed salad with low-fat vinaigrette Fruit cup |
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