In This ArticleView AllIn This ArticleVegan Mediterranean Foods to Eat More OfHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Vegan Mediterranean Foods to Eat More Of
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
TheMediterranean dietis one of the healthiest diets in the world and has consistentlyranked at the top ofU.S. News & World Report’sBest Diets list. This means it is a diet that is relatively easy to follow, nutritious, safe, effective for weight loss and protects against chronic diseases, like diabetes and heart disease. Thevegan diethas some perks too, like protecting against those same chronic diseases and making it easier to lose weight and maintain that weight loss thanks to all thatplant-based fiber.In this meal plan, we combine these two healthy eating patterns to create a week of healthy and delicious plant-based meals that mimic the tenants of the Mediterranean diet—with a focus on plenty of fruits and veggies, lean plant-based protein sources, whole grains and good-for-youmono- and polyunsaturated fatsthat are found in nuts, seeds, avocados and plant-based oils such as olive oil and grapeseed oil. Packaged up ineasy-to-follow recipeswithsimple meal-prep tipsto make the busy workweek less hectic, this meal plan makes this style of eating simple and delicious.We set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week and added modifications to bump it up to 1,500- and 2,000-calorie days,depending on your needs.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Vegan Mediterranean Foods to Eat More OfHere are the delicious vegan Mediterranean foods to eat more of—most of which are featured in this meal plan:Whole grains:Quinoa, brown rice, old-fashioned rolled oats, whole-wheat pita bread, whole-grain bread, barleyPlant-based protein:Black beans, chickpeas, hummus, lentils, tofuNuts & seeds:Pecans, almonds, cashews, chia seeds, tahini, walnutsOther healthy fats:Avocado, olives, olive oilFruit:Apples, pears, clementines, dried figs, dried apricots, berriesVegetables:Edamame, kale, Brussels sprouts, cabbage, cucumbers, peppers, garlic, ginger, onion, artichoke hearts, greens, carrots, spinach, broccoli, mushrooms, shallots, zucchini, sweet potatoes, corn, tomatoesFresh herbs:Cilantro, parsley, oregano, chives, basil, tarragonSpices:Turmeric, cumin, chile powder, allspice, cinnamon, nutmeg, paprikaDairy alternatives:Unsweetened soy, almond, oat and coconut milksHow to Meal-Prep Your Week of MealsHere’s what to make in advance, so your busy weekdays are made easier.Mix up theFruit Energy Ballsto have for snacks throughout the week. Store in the fridge for three days or freeze for up to three months.Make theVegan Freezer Breakfast Burritosto have for breakfast on Days 1, 3, 5 and 7. These can be held in the freezer for up to three months. To reheat in the microwave, remove foil, cover with a paper towel and microwave on High until hot, 1½ to 2 minutes.Meal-prep theChopped Salad with Sriracha Tofu & Peanut Dressingto have for lunch on Days 1, 2, 3 and 4.Prep theSlow-Cooker Creamy Lentil Soup Freezer Packand freeze to have for dinner on Day 5. Pull out the freezer pack in the morning of Day 5 and pop it in the crock pot—no need to thaw in advance!Day 1Breakfast (329 calories)1 servingVegan Freezer Breakfast BurritosA.M. Snack (35 calories)1 clementineLunch (332 calories)1 servingChopped Salad with Sriracha Tofu & Peanut DressingP.M. Snack (70 calories)1Fruit Energy BallDinner (472 calories)1 servingStuffed Sweet Potato with Hummus DressingMeal-Prep Tip:Prepare 2 servings ofApple-Cinnamon Overnight Oatsand refrigerate to have for breakfast on Days 2 and 4.Daily Totals:1,237 calories, 66 g protein, 175 g carbs, 41 g fiber, 36 g fat, 1,392 mg sodiumMake it a 1,500-calorie day:Add 1 medium apple to breakfast, add 2 tablespoons almonds to A.M. snack and add 1 medium pear to P.M. snack.Make it a 2,000-calorie day:Increase breakfast to 2 servingsVegan Freezer Breakfast Burritos, add 1 medium apple to breakfast, add 4 tablespoons almonds to A.M. snack, add 1 medium pear to P.M. snack and add 2 plums as an evening snack.Day 2Breakfast (215 calories)1 servingApple-Cinnamon Overnight OatsA.M. Snack (105 calories)8 walnut halvesLunch (332 calories)1 servingChopped Salad with Sriracha Tofu & Peanut DressingP.M. Snack (70 calories)1Fruit Energy BallDinner (503 calories)1 servingChickpea & Quinoa Grain BowlDaily Totals:1,225 calories, 55 g protein, 154 g carbs, 33 g fiber, 50 g fat, 1,043 mg sodiumMake it a 1,500-calorie day:Add 1 tablespoon peanut butter to breakfast, add 1 medium pear to A.M. snack, increase P.M. snack to 2Fruit Energy Ballsand add 1 clementine to P.M. snack.Make it a 2,000-calorie day:Add 2 tablespoons peanut butter to breakfast, increase A.M. snack to 16 walnut halves, add 1 medium pear to A.M. snack, increase P.M. snack to 2Fruit Energy Balls, add 2 clementines to P.M. Snack and add 1 cup raspberries and 1 6-oz. container soy yogurt as an evening snack.Day 3Breakfast (329 calories)1 servingVegan Freezer Breakfast BurritosA.M. Snack (35 calories)1 clementineLunch (332 calories)1 servingChopped Salad with Sriracha Tofu & Peanut DressingP.M. Snack (119 calories)¼ cup hummus1 cup sliced cucumberDinner (391 calories)1 servingChhole (Chickpea Curry)1 servingEasy Brown RiceDaily Totals:1,206 calories, 57 g protein, 147 g carbs, 28 g fiber, 48 g fat, 1,499 mg sodiumMake it a 1,500-calorie day:Add 1 medium apple to breakfast, increase A.M. snack to 2 clementines and add 1 6-oz. container soy yogurt to A.M. snack.Make it a 2,000-calorie day:Add 1 medium apple to breakfast, increase A.M. snack to 2 clementines, add 1 6-oz. container soy yogurt to A.M. snack, add 1 medium pear to lunch and increase dinner to 2 servingsChickpea Curryand 2 servingsEasy Brown Rice.Day 4Breakfast (215 calories)1 servingApple-Cinnamon Overnight OatsA.M. Snack (150 calories)1 6-oz. container soy yogurtLunch (332 calories)1 servingChopped Salad with Sriracha Tofu & Peanut DressingP.M. Snack (70 calories)1Fruit Energy BallDinner (426 calories)1 servingTomato & Artichoke GnocchiDaily Totals:1,192 calories, 52 g protein, 173 g carbs, 26 g fiber, 36 g fat, 1,104 mg sodiumMake it a 1,500-calorie day:Add 1 tablespoon peanut butter to breakfast, add 2 clementines to A.M. snack and add 1 medium apple to P.M. snack.Make it a 2,000-calorie day:Add 2 tablespoons peanut butter to breakfast, add 2 clementines to A.M. snack, add 3 tablespoons hummus and ½ (6½-inch) whole-wheat pita bread to lunch, increase P.M. snack to 2Fruit Energy Balls,add 1 medium apple to P.M. snack and add 1 medium banana with 10 walnut halves as an evening snack.Day 5Meal-Prep Tip:Remove theSlow-Cooker Creamy Lentil Soup Freezer Packfrom the freezer and pop it in the slow cooker—no need to thaw ahead of time!Breakfast (329 calories)1 servingVegan Freezer Breakfast BurritosA.M. Snack (70 calories)1Fruit Energy BallLunch (374 calories)1 servingGreen Salad with Pita Bread & HummusP.M. Snack (95 calories)1 medium appleDinner (320 calories)1 servingSlow-Cooker Creamy Lentil SoupMeal-Prep Tip:Pack up 1 serving of theSlow-Cooker Creamy Lentil Soupto have for lunch on Day 6. Prepare 1 serving ofApple-Cinnamon Overnight Oatsto have for breakfast on Day 6.Daily Totals:1,187 calories, 51 g protein, 179 g carbs, 39 g fiber, 34 g fat, 2,047 mg sodiumMake it a 1,500-calorie day:Add 1 medium pear to breakfast, add 2 clementines to A.M. snack and add 1½ tablespoons peanut butter to P.M. snack.Make it a 2,000-calorie day:Add 1 medium pear to breakfast, add 2 clementines to A.M. snack, add 2 tablespoons peanut butter to P.M. snack, increase dinner to 2 servingsSlow-Cooker Creamy Lentil Soupand add 5 dried apricots and 7 walnut halves as an evening snack.Day 6Breakfast (215 calories)1 servingApple-Cinnamon Overnight OatsA.M. Snack (184 calories)1 6-oz. container soy yogurt1 clementineLunch (320 calories)1 servingSlow-Cooker Creamy Lentil SoupP.M. Snack (139 calories)2Fruit Energy BallsDinner (340 calories)1 servingVegan Roasted Vegetable Quinoa Bowl with Creamy Green SauceMeal-Prep Tip:Save 1 serving of theVegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauceto have for lunch on Day 7.Daily Totals:1,199 calories, 47 g protein, 177 g carbs, 33 g fiber, 38 g fat, 1,236 mg sodiumMake it a 1,500-calorie day:Increase breakfast to 2 servingsApple-Cinnamon Overnight Oatsand add 2 tablespoons almonds to A.M. snack.Make it a 2,000-calorie day:Increase breakfast to 2 servingsApple-Cinnamon Overnight Oats, increase A.M. snack to 2 clementines, add 2 tablespoons almonds to A.M. snack, add 1 medium apple to P.M. snack and increase dinner to 2 servingsVegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce.Day 7Breakfast (329 calories)1 servingVegan Freezer Breakfast BurritosA.M. Snack (35 calories)1 clementineLunch (340 calories)1 servingVegan Roasted Vegetable Quinoa Bowl with Creamy Green SauceP.M. Snack (119 calories)¼ cup hummus1 cup sliced cucumberDinner (375 calories)1 servingZucchini-Chickpea Veggie Burgers with Tahini Ranch SauceDaily Totals:1,198 calories, 47 g protein, 152 g carbs, 29 g fiber, 51 g fat, 1,899 mg sodiumMake it a 1,500-calorie day:Add 1 medium apple to breakfast, increase A.M. snack to 2 clementines and add 1 6-oz. container soy yogurt to A.M. snack.Make it a 2,000-calorie day:Add 1 medium apple to breakfast, increase A.M. snack to 2 clementines, add 1 6-oz. container soy yogurt to A.M. snack, increase dinner to 2 servingsZucchini-Chickpea Veggie Burgers with Tahini Ranch Sauceand add 5 dried apricots and 7 walnut halves as an evening snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
TheMediterranean dietis one of the healthiest diets in the world and has consistentlyranked at the top ofU.S. News & World Report’sBest Diets list. This means it is a diet that is relatively easy to follow, nutritious, safe, effective for weight loss and protects against chronic diseases, like diabetes and heart disease. Thevegan diethas some perks too, like protecting against those same chronic diseases and making it easier to lose weight and maintain that weight loss thanks to all thatplant-based fiber.In this meal plan, we combine these two healthy eating patterns to create a week of healthy and delicious plant-based meals that mimic the tenants of the Mediterranean diet—with a focus on plenty of fruits and veggies, lean plant-based protein sources, whole grains and good-for-youmono- and polyunsaturated fatsthat are found in nuts, seeds, avocados and plant-based oils such as olive oil and grapeseed oil. Packaged up ineasy-to-follow recipeswithsimple meal-prep tipsto make the busy workweek less hectic, this meal plan makes this style of eating simple and delicious.We set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week and added modifications to bump it up to 1,500- and 2,000-calorie days,depending on your needs.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Vegan Mediterranean Foods to Eat More OfHere are the delicious vegan Mediterranean foods to eat more of—most of which are featured in this meal plan:Whole grains:Quinoa, brown rice, old-fashioned rolled oats, whole-wheat pita bread, whole-grain bread, barleyPlant-based protein:Black beans, chickpeas, hummus, lentils, tofuNuts & seeds:Pecans, almonds, cashews, chia seeds, tahini, walnutsOther healthy fats:Avocado, olives, olive oilFruit:Apples, pears, clementines, dried figs, dried apricots, berriesVegetables:Edamame, kale, Brussels sprouts, cabbage, cucumbers, peppers, garlic, ginger, onion, artichoke hearts, greens, carrots, spinach, broccoli, mushrooms, shallots, zucchini, sweet potatoes, corn, tomatoesFresh herbs:Cilantro, parsley, oregano, chives, basil, tarragonSpices:Turmeric, cumin, chile powder, allspice, cinnamon, nutmeg, paprikaDairy alternatives:Unsweetened soy, almond, oat and coconut milksHow to Meal-Prep Your Week of MealsHere’s what to make in advance, so your busy weekdays are made easier.Mix up theFruit Energy Ballsto have for snacks throughout the week. Store in the fridge for three days or freeze for up to three months.Make theVegan Freezer Breakfast Burritosto have for breakfast on Days 1, 3, 5 and 7. These can be held in the freezer for up to three months. To reheat in the microwave, remove foil, cover with a paper towel and microwave on High until hot, 1½ to 2 minutes.Meal-prep theChopped Salad with Sriracha Tofu & Peanut Dressingto have for lunch on Days 1, 2, 3 and 4.Prep theSlow-Cooker Creamy Lentil Soup Freezer Packand freeze to have for dinner on Day 5. Pull out the freezer pack in the morning of Day 5 and pop it in the crock pot—no need to thaw in advance!Day 1Breakfast (329 calories)1 servingVegan Freezer Breakfast BurritosA.M. Snack (35 calories)1 clementineLunch (332 calories)1 servingChopped Salad with Sriracha Tofu & Peanut DressingP.M. Snack (70 calories)1Fruit Energy BallDinner (472 calories)1 servingStuffed Sweet Potato with Hummus DressingMeal-Prep Tip:Prepare 2 servings ofApple-Cinnamon Overnight Oatsand refrigerate to have for breakfast on Days 2 and 4.Daily Totals:1,237 calories, 66 g protein, 175 g carbs, 41 g fiber, 36 g fat, 1,392 mg sodiumMake it a 1,500-calorie day:Add 1 medium apple to breakfast, add 2 tablespoons almonds to A.M. snack and add 1 medium pear to P.M. snack.Make it a 2,000-calorie day:Increase breakfast to 2 servingsVegan Freezer Breakfast Burritos, add 1 medium apple to breakfast, add 4 tablespoons almonds to A.M. snack, add 1 medium pear to P.M. snack and add 2 plums as an evening snack.Day 2Breakfast (215 calories)1 servingApple-Cinnamon Overnight OatsA.M. Snack (105 calories)8 walnut halvesLunch (332 calories)1 servingChopped Salad with Sriracha Tofu & Peanut DressingP.M. Snack (70 calories)1Fruit Energy BallDinner (503 calories)1 servingChickpea & Quinoa Grain BowlDaily Totals:1,225 calories, 55 g protein, 154 g carbs, 33 g fiber, 50 g fat, 1,043 mg sodiumMake it a 1,500-calorie day:Add 1 tablespoon peanut butter to breakfast, add 1 medium pear to A.M. snack, increase P.M. snack to 2Fruit Energy Ballsand add 1 clementine to P.M. snack.Make it a 2,000-calorie day:Add 2 tablespoons peanut butter to breakfast, increase A.M. snack to 16 walnut halves, add 1 medium pear to A.M. snack, increase P.M. snack to 2Fruit Energy Balls, add 2 clementines to P.M. Snack and add 1 cup raspberries and 1 6-oz. container soy yogurt as an evening snack.Day 3Breakfast (329 calories)1 servingVegan Freezer Breakfast BurritosA.M. Snack (35 calories)1 clementineLunch (332 calories)1 servingChopped Salad with Sriracha Tofu & Peanut DressingP.M. Snack (119 calories)¼ cup hummus1 cup sliced cucumberDinner (391 calories)1 servingChhole (Chickpea Curry)1 servingEasy Brown RiceDaily Totals:1,206 calories, 57 g protein, 147 g carbs, 28 g fiber, 48 g fat, 1,499 mg sodiumMake it a 1,500-calorie day:Add 1 medium apple to breakfast, increase A.M. snack to 2 clementines and add 1 6-oz. container soy yogurt to A.M. snack.Make it a 2,000-calorie day:Add 1 medium apple to breakfast, increase A.M. snack to 2 clementines, add 1 6-oz. container soy yogurt to A.M. snack, add 1 medium pear to lunch and increase dinner to 2 servingsChickpea Curryand 2 servingsEasy Brown Rice.Day 4Breakfast (215 calories)1 servingApple-Cinnamon Overnight OatsA.M. Snack (150 calories)1 6-oz. container soy yogurtLunch (332 calories)1 servingChopped Salad with Sriracha Tofu & Peanut DressingP.M. Snack (70 calories)1Fruit Energy BallDinner (426 calories)1 servingTomato & Artichoke GnocchiDaily Totals:1,192 calories, 52 g protein, 173 g carbs, 26 g fiber, 36 g fat, 1,104 mg sodiumMake it a 1,500-calorie day:Add 1 tablespoon peanut butter to breakfast, add 2 clementines to A.M. snack and add 1 medium apple to P.M. snack.Make it a 2,000-calorie day:Add 2 tablespoons peanut butter to breakfast, add 2 clementines to A.M. snack, add 3 tablespoons hummus and ½ (6½-inch) whole-wheat pita bread to lunch, increase P.M. snack to 2Fruit Energy Balls,add 1 medium apple to P.M. snack and add 1 medium banana with 10 walnut halves as an evening snack.Day 5Meal-Prep Tip:Remove theSlow-Cooker Creamy Lentil Soup Freezer Packfrom the freezer and pop it in the slow cooker—no need to thaw ahead of time!Breakfast (329 calories)1 servingVegan Freezer Breakfast BurritosA.M. Snack (70 calories)1Fruit Energy BallLunch (374 calories)1 servingGreen Salad with Pita Bread & HummusP.M. Snack (95 calories)1 medium appleDinner (320 calories)1 servingSlow-Cooker Creamy Lentil SoupMeal-Prep Tip:Pack up 1 serving of theSlow-Cooker Creamy Lentil Soupto have for lunch on Day 6. Prepare 1 serving ofApple-Cinnamon Overnight Oatsto have for breakfast on Day 6.Daily Totals:1,187 calories, 51 g protein, 179 g carbs, 39 g fiber, 34 g fat, 2,047 mg sodiumMake it a 1,500-calorie day:Add 1 medium pear to breakfast, add 2 clementines to A.M. snack and add 1½ tablespoons peanut butter to P.M. snack.Make it a 2,000-calorie day:Add 1 medium pear to breakfast, add 2 clementines to A.M. snack, add 2 tablespoons peanut butter to P.M. snack, increase dinner to 2 servingsSlow-Cooker Creamy Lentil Soupand add 5 dried apricots and 7 walnut halves as an evening snack.Day 6Breakfast (215 calories)1 servingApple-Cinnamon Overnight OatsA.M. Snack (184 calories)1 6-oz. container soy yogurt1 clementineLunch (320 calories)1 servingSlow-Cooker Creamy Lentil SoupP.M. Snack (139 calories)2Fruit Energy BallsDinner (340 calories)1 servingVegan Roasted Vegetable Quinoa Bowl with Creamy Green SauceMeal-Prep Tip:Save 1 serving of theVegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauceto have for lunch on Day 7.Daily Totals:1,199 calories, 47 g protein, 177 g carbs, 33 g fiber, 38 g fat, 1,236 mg sodiumMake it a 1,500-calorie day:Increase breakfast to 2 servingsApple-Cinnamon Overnight Oatsand add 2 tablespoons almonds to A.M. snack.Make it a 2,000-calorie day:Increase breakfast to 2 servingsApple-Cinnamon Overnight Oats, increase A.M. snack to 2 clementines, add 2 tablespoons almonds to A.M. snack, add 1 medium apple to P.M. snack and increase dinner to 2 servingsVegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce.Day 7Breakfast (329 calories)1 servingVegan Freezer Breakfast BurritosA.M. Snack (35 calories)1 clementineLunch (340 calories)1 servingVegan Roasted Vegetable Quinoa Bowl with Creamy Green SauceP.M. Snack (119 calories)¼ cup hummus1 cup sliced cucumberDinner (375 calories)1 servingZucchini-Chickpea Veggie Burgers with Tahini Ranch SauceDaily Totals:1,198 calories, 47 g protein, 152 g carbs, 29 g fiber, 51 g fat, 1,899 mg sodiumMake it a 1,500-calorie day:Add 1 medium apple to breakfast, increase A.M. snack to 2 clementines and add 1 6-oz. container soy yogurt to A.M. snack.Make it a 2,000-calorie day:Add 1 medium apple to breakfast, increase A.M. snack to 2 clementines, add 1 6-oz. container soy yogurt to A.M. snack, increase dinner to 2 servingsZucchini-Chickpea Veggie Burgers with Tahini Ranch Sauceand add 5 dried apricots and 7 walnut halves as an evening snack.
TheMediterranean dietis one of the healthiest diets in the world and has consistentlyranked at the top ofU.S. News & World Report’sBest Diets list. This means it is a diet that is relatively easy to follow, nutritious, safe, effective for weight loss and protects against chronic diseases, like diabetes and heart disease. Thevegan diethas some perks too, like protecting against those same chronic diseases and making it easier to lose weight and maintain that weight loss thanks to all thatplant-based fiber.
In this meal plan, we combine these two healthy eating patterns to create a week of healthy and delicious plant-based meals that mimic the tenants of the Mediterranean diet—with a focus on plenty of fruits and veggies, lean plant-based protein sources, whole grains and good-for-youmono- and polyunsaturated fatsthat are found in nuts, seeds, avocados and plant-based oils such as olive oil and grapeseed oil. Packaged up ineasy-to-follow recipeswithsimple meal-prep tipsto make the busy workweek less hectic, this meal plan makes this style of eating simple and delicious.
We set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week and added modifications to bump it up to 1,500- and 2,000-calorie days,depending on your needs.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Here are the delicious vegan Mediterranean foods to eat more of—most of which are featured in this meal plan:
Here’s what to make in advance, so your busy weekdays are made easier.
Breakfast (329 calories)
A.M. Snack (35 calories)
Lunch (332 calories)
P.M. Snack (70 calories)
Dinner (472 calories)
Meal-Prep Tip:Prepare 2 servings ofApple-Cinnamon Overnight Oatsand refrigerate to have for breakfast on Days 2 and 4.
Daily Totals:1,237 calories, 66 g protein, 175 g carbs, 41 g fiber, 36 g fat, 1,392 mg sodium
Make it a 1,500-calorie day:Add 1 medium apple to breakfast, add 2 tablespoons almonds to A.M. snack and add 1 medium pear to P.M. snack.
Make it a 2,000-calorie day:Increase breakfast to 2 servingsVegan Freezer Breakfast Burritos, add 1 medium apple to breakfast, add 4 tablespoons almonds to A.M. snack, add 1 medium pear to P.M. snack and add 2 plums as an evening snack.
Breakfast (215 calories)
A.M. Snack (105 calories)
Dinner (503 calories)
Daily Totals:1,225 calories, 55 g protein, 154 g carbs, 33 g fiber, 50 g fat, 1,043 mg sodium
Make it a 1,500-calorie day:Add 1 tablespoon peanut butter to breakfast, add 1 medium pear to A.M. snack, increase P.M. snack to 2Fruit Energy Ballsand add 1 clementine to P.M. snack.
Make it a 2,000-calorie day:Add 2 tablespoons peanut butter to breakfast, increase A.M. snack to 16 walnut halves, add 1 medium pear to A.M. snack, increase P.M. snack to 2Fruit Energy Balls, add 2 clementines to P.M. Snack and add 1 cup raspberries and 1 6-oz. container soy yogurt as an evening snack.
P.M. Snack (119 calories)
Dinner (391 calories)
Daily Totals:1,206 calories, 57 g protein, 147 g carbs, 28 g fiber, 48 g fat, 1,499 mg sodium
Make it a 1,500-calorie day:Add 1 medium apple to breakfast, increase A.M. snack to 2 clementines and add 1 6-oz. container soy yogurt to A.M. snack.
Make it a 2,000-calorie day:Add 1 medium apple to breakfast, increase A.M. snack to 2 clementines, add 1 6-oz. container soy yogurt to A.M. snack, add 1 medium pear to lunch and increase dinner to 2 servingsChickpea Curryand 2 servingsEasy Brown Rice.
A.M. Snack (150 calories)
Dinner (426 calories)
Daily Totals:1,192 calories, 52 g protein, 173 g carbs, 26 g fiber, 36 g fat, 1,104 mg sodium
Make it a 1,500-calorie day:Add 1 tablespoon peanut butter to breakfast, add 2 clementines to A.M. snack and add 1 medium apple to P.M. snack.
Make it a 2,000-calorie day:Add 2 tablespoons peanut butter to breakfast, add 2 clementines to A.M. snack, add 3 tablespoons hummus and ½ (6½-inch) whole-wheat pita bread to lunch, increase P.M. snack to 2Fruit Energy Balls,add 1 medium apple to P.M. snack and add 1 medium banana with 10 walnut halves as an evening snack.
Meal-Prep Tip:Remove theSlow-Cooker Creamy Lentil Soup Freezer Packfrom the freezer and pop it in the slow cooker—no need to thaw ahead of time!
A.M. Snack (70 calories)
Lunch (374 calories)
P.M. Snack (95 calories)
Dinner (320 calories)
Meal-Prep Tip:Pack up 1 serving of theSlow-Cooker Creamy Lentil Soupto have for lunch on Day 6. Prepare 1 serving ofApple-Cinnamon Overnight Oatsto have for breakfast on Day 6.
Daily Totals:1,187 calories, 51 g protein, 179 g carbs, 39 g fiber, 34 g fat, 2,047 mg sodium
Make it a 1,500-calorie day:Add 1 medium pear to breakfast, add 2 clementines to A.M. snack and add 1½ tablespoons peanut butter to P.M. snack.
Make it a 2,000-calorie day:Add 1 medium pear to breakfast, add 2 clementines to A.M. snack, add 2 tablespoons peanut butter to P.M. snack, increase dinner to 2 servingsSlow-Cooker Creamy Lentil Soupand add 5 dried apricots and 7 walnut halves as an evening snack.
A.M. Snack (184 calories)
Lunch (320 calories)
P.M. Snack (139 calories)
Dinner (340 calories)
Meal-Prep Tip:Save 1 serving of theVegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauceto have for lunch on Day 7.
Daily Totals:1,199 calories, 47 g protein, 177 g carbs, 33 g fiber, 38 g fat, 1,236 mg sodium
Make it a 1,500-calorie day:Increase breakfast to 2 servingsApple-Cinnamon Overnight Oatsand add 2 tablespoons almonds to A.M. snack.
Make it a 2,000-calorie day:Increase breakfast to 2 servingsApple-Cinnamon Overnight Oats, increase A.M. snack to 2 clementines, add 2 tablespoons almonds to A.M. snack, add 1 medium apple to P.M. snack and increase dinner to 2 servingsVegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce.
Lunch (340 calories)
Dinner (375 calories)
Daily Totals:1,198 calories, 47 g protein, 152 g carbs, 29 g fiber, 51 g fat, 1,899 mg sodium
Make it a 2,000-calorie day:Add 1 medium apple to breakfast, increase A.M. snack to 2 clementines, add 1 6-oz. container soy yogurt to A.M. snack, increase dinner to 2 servingsZucchini-Chickpea Veggie Burgers with Tahini Ranch Sauceand add 5 dried apricots and 7 walnut halves as an evening snack.
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