Vegetarian Meals. Sample Eating Plans

It’s time to eat healthy and prolong life.

BREAKFAST

OPTION 1
Oatmeal1: oats + plant-based (“PB”) milk2 + nuts/seeds + banana/berries.

OPTION 2
Toast or Bagel: whole grain bread/bagel + tempeh bacon + avocado OR nut butter + banana/low-sugar fruit spread

OPTION 3
Breakfast Scramble: tofu/plant-based eggs + tempeh/PB sausage + veggies

OPTION 4
Protein Smoothie: PB milk2 + protein powder + banana + berries (may also add nuts/nut butter, PB yogurt, greens like kale/spinach, etc.)

LUNCH

OPTION 1
Sandwich: whole grain bread + tofu/ tempeh/PB deli slices + tomato + greens (romaine/arugula/spinach) + avocado

OPTION 2
Stew: beans/tofu/tempeh/PB meat + root vegetable (yams, beets, carrots) + greens (collards/kale/spinach) + herbs/spices

OPTION 3
Burrito: whole wheat wrap + beans/tofu/ tempeh/jackfruit/PB meat + grilled veggies + salsa + guacamole/plant-based cheese

OPTION 4
Bowl: beans/tofu/tempeh/PB meat + whole grain (brown rice/quinoa/buckwheat) + root vegetable (yams/beets/carrots) + greens (collards/kale/spinach) + sauce

OPTION 5
Soup: beans + greens (kale/collards/spinach) + herbs/spices + avocado + whole grain bread

DINNER

OPTION 1
Pasta: whole grain pasta3 + tofu/tempeh/PB meat + veggies + sauce

OPTION 2
Stir Fry: tofu/tempeh/PB meat + greens + veggies + sauce

OPTION 3
Chili: kidney and/or other beans + tomatoes + veggies

OPTION 4
Curry: beans/tofu/tempeh/PB meat + veggies + sauce

OPTION 5
Quesadillas: beans + whole grain (brown rice/quinoa) + root vegetables (sweet potatoes/yams/squash) + vegetables (sweet potatoes/peppers/onions) + spices + whole grain tortilla

SNACK

OPTION 1
Smoothie (see above) or smoothie bowl1

OPTION 2
Cereal: whole grain cereal + PB milk2 + nuts/seeds + banana/berries

OPTION 3
Trail Mix1: whole nuts/seeds + dried fruit + non-dairy dark chocolate chips

OPTION 4
Power balls1: blended nuts/seeds + dried fruit

OPTION 5
James’ Protein Bars: oats + nuts + dried fruit + banana + protein powder

My source information from https://gamechangersmovie.com/food/meal-plan/

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Let’s eat healthy. Be vegetarian.