Vegan and Gluten-Free Meal Plan

Item

Amount

Juice: 2 cups spinach, 1 cup 1 almond milk, 1 scoop vegan & GF protein powder, 1/2 banana = blend & enjoy! Apple Peanut butter 1 large 2 tbsp

Calories Fat g Breakfast 270 5

Carbs g 25

Fiber g 6

Protein g 38

115 188 147

Something decadent! I 1 recommend a "quesadilla" 1/4 cup Daiya cheese (any flavor) + one corn tortilla. Grill with non-stick cooking spray Green Bean & Brown Rice 2 Medley: servings http://www.feedmeimcranky.c om/2012/11/02/recipe-greenbean-rice-medley-vegan/ Temeph, blackened (1/2 package) *make sure it's gluten-free tempeh (Trader Joes' is NOT; I use Whole Foods') Corn tortillas Limes Avocado Pumpkin Seeds 113g

Snack 0.4 16.2 Lunch 6.7

30.8 6.2 18.6

5.4 2 2.6

0.5 8 2.5

260

42

9.2

7.6

240

Dinner 13

20

4.5

20

2 2 1/2 cup 1/4 cup

130 22 115 170

2 0 11 Snack 13

22 7.4 6 5

4 0.4 1.5 5

3 0.4 7

Vegan and Gluten-Free Meal Plan

Dark Chocolate (Endangered Species Dark Chocolate is great!) Totals

3 pieces

147

Dessert 13

14.7

3.5

2.1

1804

89.3

197.7

44.1

89.1

Alternate snack options that are vegan & gluten-free: Larabars Good Greens Bars Hail Merry treats Hummus with carrots & other veggies Dr. Lucy's cookies Chia pudding (see my recipes) Chocolate-covered marshmallows (see my recipes) gf & vegan crackers (Mary's Gone Crackers, CrunchMaster) with guacamole Sweet potato french fries (just cut & roast in your oven; sprinkle with sea salt!) Cucumber salad Popcorn Black bean salsa A giant salad Roasted chickpeas Cucumber &/or avocado rolls Spring rolls (see my recipes)
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