(125 g) firm tofu sliced and cooked in 2 tsp (10 mL) canola oil – add to pilaf (475 calories, 51 g carbohydrates, 9 g fibre) Day 7īreakfast: Steel-cut rolled oats (⅓ cup/75 mL dry) with 1 tbsp (15 mL) nut butter added to cooked oats, 1 medium-sized fruit, sliced and added to oatmeal (367 calories, 53 g carbohydrates, 8 g fibre) ![]() Lunch: One-third (2 cups/500 mL) serving of soba noodles with mushroom spinach and tofu (400 calories, 54 g carbohydrates, 8 g fibre)ĭinner: 1 cup/2 servings (250 mL) spinach and mushroom barley pilaf, 4 oz. unsweetened oat milk) (397 calories, 47 g carbohydrates, 7 g fibre) Lunch: One-quarter serving (1½ cup/275 mL) of wheat berry and apple salad, veggie sticks and 3 tbsp (45 mL) hummus (470 calories, 56 g carbohydrates, 10 g fibre)ĭinner: 1 serving of curried lentils and vegetables with ⅔ cup (150 mL) cooked brown rice (293 calories, 55 g carbohydrates, 7 g fibre) Day 6īreakfast: 2 oat berry pancakes, 1 tbsp (15 mL) nut butter, 1 cup (250 mL) blueberries and 1 cup (250 mL) plant-based beverage (e.g. Fill sandwich with lettuce, red pepper and cucumber slices) and 1 medium-sized fruit (456 calories, 52 g carbohydrates, 12 g fibre)ĭinner: 1 serving of lentil burger (use vegan cheese to top burger if desired) with 1 whole-grain burger bun and lettuce, sliced tomato (optional toppings) (336 calories, 53 g carbohydrates, 6 g fibre) Day 5 Lunch: Veggie and hummus sandwich with 2 slices whole-grain bread, 3 tbsp (45 mL) hummus, quarter avocado, mashed, lettuce, cucumber slices, red pepper slices (spread one slice of bread with hummus and the other with mashed avocado. unsweetened oat milk) (358 calories, 48 g carbohydrates, 8 g fibre) medium-sized apple or small banana) (440 calories, 55 g carbohydrates, 12 g fibre) Day 4īreakfast: Peanut butter and banana toast, 2 slices whole-grain bread topped with: 1 tbsp (15 mL) peanut butter, 1 small banana, sliced and 1 cup (250 mL) plant-based beverage (e.g. Lunch: 1 serving of garden veggie buddha bowl with lentils and tahini sauce and 1 medium-sized fruit (408 calories, 53 g carbohydrates, 11 g fibre)ĭinner: 1 serving buddha bowland 1 fruit (e.g. ![]() Lunch: 1 serving of Mediterranean Roasted Vegetables and chickpeas (omit the cheese garnish) and ½ cup (125 mL) berries (402 calories, 54 g carbohydrates, 10 g fibre)ĭinner: 1 lentil burrito (use vegan options for cheese and sour cream as optional toppings), green salad, 1 tbsp (15 mL) light salad dressing (425 calories, 59 g carbohydrates, 13 g fibre) Day 3īreakfast: 2 oat berry pancakes, 1 tbsp (15 mL) nut butter, 1 cup (250 mL) blueberries and 1 cup (250 mL) plant-based beverage (e.g. Place on a baking pan and bake in 400☏ (200☌) oven until soft and tender (about 40 minutes) (400 calories, 56 g carbohydrates, 11 g fibre)ĭinner: 1 serving chickpea and cauliflower curry and 1 cup (250 mL) cooked quinoa, prepared according to package instructions (478 calories, 65 g carbohydrates, 16 g fibre) Day 2īreakfast: Steel-cut rolled oats (⅓ cup/75 mL dry) with 1 tbsp (15 mL) nut butter added to cooked oats, 1 medium-sized fruit, sliced and added to oatmeal (367 calories, 53 g carbohydrates, 8 g fibre) Lunch: Pita pockets with roasted vegetables and hummus, 3 tbsp (45 mL) hummus, roasted pepper, mushrooms, zucchini, red onion*, 1 medium-sized (6½ inch/16 cm) whole-wheat pita cut in half – spread 1½ tbsp (22 mL) hummus on each half, fill each half with roasted vegetables, 1 medium-sized fruit *to roast vegetables – place sliced vegetables in a bowl, drizzle with oil, and season with oregano, garlic powder and salt to taste. ![]() unsweetened oat milk) (358 calories, 48 g carbohydrates, 8 g fibre) Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher, adjust the number of snacks or portion sizes accordingly.īreakfast: Peanut butter and banana toast, 2 slices whole-grain bread topped with: 1 tbsp (15 mL) peanut butter, 1 small banana, sliced and 1 cup (250 mL) plant-based beverage (e.g. The carbohydrates are balanced throughout each day with each meal containing 40-50 grams of net carbohydrates optional snacks contain around 15 grams of carbohydrates. This healthy 7-day vegan meal plan delivers 1200-1300 calories per day and features diabetes-friendly foods, including low-glycemic-index carbohydrates such as oats and pulses, and healthy fats like canola oil.
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