A Vegan Sample Menu For a Week
Monday
Breakfast: Vegan breakfast sandwich with tofu, lettuce, tomato, turmeric, and a plant-milk chai latte.
Lunch: Spiralized zucchini and quinoa salad with peanut dressing.
Dinner: Red lentil and spinach dal over wild rice.
Tuesday
Breakfast: Overnight oats made with fruit, fortified plant milk, chia seeds and nuts.
Lunch: Seitan sauerkraut sandwich.
Dinner: Pasta with a lentil bolognese sauce and a side salad.
Wednesday
Breakfast: Mango and spinach smoothie made with fortified plant milk and a banana-flaxseed-walnut muffin.
Lunch: Baked tofu sandwich with a side of tomato salad.
Dinner: Vegan chili on a bed of amaranth.
Thursday
Breakfast: Whole-grain toast with hazelnut butter, banana and a fortified plant yogurt.
Lunch: Tofu noodle soup with vegetables.
Dinner: Jacket sweet potatoes with lettuce, corn, beans, cashews and guacamole.
Friday
Breakfast: Vegan chickpea and onion omelet and a cappuccino made with fortified plant milk.
Lunch: Vegan tacos with mango-pineapple salsa.
Dinner: Tempeh stir-fry with bok choy and broccoli.
Saturday
Breakfast: Spinach and scrambled tofu wrap and a glass of fortified plant milk.
Lunch: Spiced red lentil, tomato and kale soup with whole-grain toast and hummus.
Dinner: Veggie sushi rolls, miso soup, edamame and wakame salad.
Sunday
Breakfast: Chickpea pancakes, guacamole and salsa and a glass of fortified orange juice.
Lunch: Tofu vegan quiche with a side of sautéed mustard greens.
Dinner: Vegan spring rolls.
