Kristen Zaier, ​​Plant-Based RD

Snack Ideas

Fresh Veggies with Hummus or Black Bean Dip

Fresh Fruit

Soy Yogurt

Popcorn

Baked Tofu

Kale Chips

Nuts

Seeds

Baked Tortilla Chips and Salsa

Edamame

Roasted Chickpeas

Frozen Banana Slices

Frozen Grapes

Veggie Soup

1/2 Sandwich


Tuesday


Breakfast

Brown Rice Pudding

Orange

Soy Milk


Lunch

Kale and Quinoa Salad with

Baked Tofu


Dinner

Black Bean Enchiladas

​Salad


Saturday


Breakfast

Apple Pie Pancakes

Tempeh Bacon


Lunch

Veggie Burger

Salad


Dinner

Curried French Lentils

Brown Rice



Friday


Breakfast

Veggie Frittata

Whole Grain Toast

Orange


Lunch

Minestrone Soup

Sourdough Bread

Salad


​Dinner

Baked Potato

Chili

​Steamed Greens




Thursday


Breakfast

Whole Grain Cereal

Berries and Banana

Soy Milk


Lunch

BBQ Seitan Wrap

​Salad


​Dinner

Tofu Tacos

Steamed Veggies





Wednesday


Breakfast

Tofu Scramble with Sweet Potato Fries


Lunch

Falafel Wrap with Hummus and Cucumber Salad


Dinner

Burrito Bowl

Baked Tortilla Chips

 Salsa

​​

Monday​


Breakfast

Oatmeal

Banana

Soy Milk


Lunch

Mock Tuna Sandwich

Alphabet Soup


Dinner

Tofu Stir-fry

Brown Rice



Menu Ideas

​Sunday​


Breakfast

French Toast

Veggie Sausage

Strawberry Slices


Lunch

Lentil Soup

Salad

Whole Grain Toast


Dinner

Pasta Primavera

Steamed Greens