The Daily Vegan Planner by Jolinda Hackett

Author:Jolinda Hackett [Hackett, Jolinda]
Language: eng
Format: epub
ISBN: 978-1-4405-3124-8
Publisher: F+W Media
Published: 2012-08-20T16:00:00+00:00

Got a Big Bunch? Make your fresh herbs last longer by giving them a quick rinse. Then, wrap your lightly damp herbs in a paper towel. Place the paper towel in a zip-lock bag and store in your refrigerator’s crisper. They’ll keep about ten days this way.

Friday

WEEK 5

Breakfast

2 c. Strawberry Protein Smoothie (see recipe in Week 2, Tues.)

Cal.: 204; Fat: 5.5 g; Protein: 10 g; Sodium: 13 mg; Fiber: 3.3 g; Carbs.: 34 g; Sugar: 20 g; Zinc: 1.3 mg; Calcium: 162 mg; Iron: 1.8 mg; Vit. D: 0 mcg; Vit. B12: 0 mcg

Lunch

Bean burrito with 1 c. refried beans, ¼ tomato, sliced, and ¼ c. shredded iceberg lettuce

Cal.: 405.53; Fat: 7.93 g; Protein: 18.45 g; Sodium: 1439.8 mg; Fiber: 12.33 g; Carbs.: 67.18 g; Sugar: 1.45 g; Zinc: 1.53 mg; Calcium: 379.25 mg; Iron: 5.08 mg; Vit. D: 0 mcg; Vit. B12: 0 mcg

Snack

Mixed fruit salad with ½ apple, ½ banana, ½ c. strawberries, and ½ c. pineapple, granola bar (aim for a fortified bar, with about 150 calories)

Record nutritional values for the granola bar of your choice in today’s journal. The nutritional values below are for the mixed fruit salad only.

Cal.: 149.25; Fat: 0.65 g; Protein: 1.7 g; Sodium: 2.85 mg; Fiber: 5.75 g; Carbs.: 38.5 g; Sugar: 25.8 g; Zinc: 0.35 mg; Calcium: 29.9 mg; Iron: 0.8 mg; Vit. D: 0 mcg; Vit. B12: 0 mcg

Dinner

1 c. Saucy Chinese Veggies with Seitan or Tempeh with rice noodles, 1 c. orange juice

Cal.: 484; Fat: 11.4 g; Protein: 14.6 g; Sodium: 660.4 mg; Fiber: 3.5 g; Carbs.: 81.8 g; Sugar: 24.4 g; Zinc: 1.1 mg; Calcium: 419 mg; Iron: 2.3 mg; Vit. D: 0 mcg; Vit. B12: 0 mcg

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