Meatless Monday Meal Plan (8/12/13)

It’s Meatless Monday! As always, my focus is to encourage you to eat from the “fab five”: vegetables, fruit, legumes, grains, and nuts and seeds.

August 12 Meatless Monday Meal Plan

Breakfast: Vegan Vegg Omelet (if you don’t have Vegg on hand, use my JL-EGG!) with whole grain toast and fresh fruit, veggie or fruit/veggie juice.

Lunch: Chopped Salad with Cashew Chipotle Dressing

Dinner: Spicy White Bean-TVP “Meatballs” served over whole grain pasta and marinara with a salad.

Notes:

• Veggies: There are tons of veggies here but consider snacking on a raw vegetable mid-morning or in the afternoon.
• Grains: There are two grains in this plan, breakfast and dinner, so think about adding another grain or two into your snacks: hummus with whole grain crackers or this Cinnamon Raisin Banana Bread with Banana Butter (oh look, there’s a fruit).
• Fruit: Speaking of fruit, in addition to juice with your breakfast and the banana bread with banana butter, just grab your favorite seasonal fruit for a snack or chop up an apple or pear and add it to your lunch salad.
• Legumes: Tofu for breakfast, beans for lunch, and a bean-TVP combo for dinner = three servings! Have that hummus snack mentioned above – or peanut butter (peanuts are a legume!) on celery sticks and you’ve got four servings.
• Nuts/Seeds: The creamy cashew salad dressing at lunch and the flaxseed in the “meatballs’ covers two servings. Sprinkle hemp seeds over your salad if you want another.

Have a great Meatless Monday!

Tags: Meatless Monday Meal Plan

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