Here is a 7 Day Meal Plan for Vegetarian Women

Day One

Breakfast: Chocolate Yogurt with Fruit

Ingredients

• 1 cup plain low fat yogurt
• 1 cup fresh strawberries, sliced
• 2 teaspoons unsweetened cocoa powder
• 7 grams unflavored soy protein powder (check nutrition label)
• 2 teaspoons apple fiber powder (found in natural foods stores, it adds thickness and fiber)
• 3/4 teaspoon pure vanilla extract (nonalcohol, glycerine base)
• 1/4 teaspoon stevia extract powder
• 1 teaspoon almond oil, or 9 almonds, raw or lightly toasted,chopped coarsely
• Ground nutmeg, to garnish

Instructions

Place yogurt and strawberries in a blender. Cover and blend until smooth. Add cocoa powder, protein powder, apple fiber powder, vanilla, and half the stevia powder. Blend, scrape down sides as needed to incorporate powder, and blend again until smooth. Taste, and add the rest of the stevia if a sweeter taste is desired. Stir in almond oil or sprinkle nuts on top. Dust with ground nutmeg. Pour into one container for breakfast or three containers for snacks. Cover and refrigerate for at least three hours to allow flavors to mingle and mixture to thicken.

Variations

Replace strawberries with 1 block worth of your favorite fruit. Try cherries, blueberries, apricots, peaches and ripe pears. Chocolate Yogurt with Cherries on Top: Allow 3/4 cup frozen, unsweetened cherries to thaw for at least 4 to 6 hours in a bowl in the refrigerator. Spoon over chocolate yogurt just before serving.

Lunch: Vegetarian Burger

Ingredients

• 1 soy burger patty (approximately 14 grams of protein)
• 1 ounce reduced fat cheese
• Lettuce and tomato slice
• Dill pickle wedge, optional
• One small side salad, using premixed bagged salads, such as Spring Mix or European Blend
• 1 teaspoon olive oil and vinegar to taste
• 1 cup unsweetened applesauce, sprinkled with cinnamon

Spray nonstick pan with vegetable spray. Cook burger following package instructions. Have side salad and applesauce for dessert.

Dinner: Zone friendly Vegetarian Pad Thai

Ingredients

• 2 tablespoons apple cider vinegar
• 2 to 3 tablespoons tamari or shoyu sauce
• 2 teaspoons brown sugar
• 1 teaspoon natural peanut butter
• 2/3 teaspoon peanut oil
• 1 egg, beaten
• 4 ounces extra firm tofu, cubed
• 2 cloves garlic, minced plus 1/2 clove garlic, minced
• 2 scallions, chopped, white and green parts separated
• Optional: Crushed red pepper
• 1 1/2 cups mung bean sprouts
• 1/3 cup water chestnuts
• Tossed salad containing one sliced tomato
• 1 lime in wedges
• Dash of tamari
• Garlic powder to taste

Instructions

Combine vinegar, tamari, brown sugar, and peanut butter and stir until smooth Set aside. Add 1/3 teaspoon oil to skillet and cook beaten egg until firm. Remove and set aside. Put remaining oil in same skillet and sauté tofu, garlic, white part of scallions, and crushed red pepper for 2 to 3 minutes. Add bean sprouts and heat on high until wilted, about 3 to 4 minutes, stirring frequently. Add water chestnuts and mix together gently. Stir in peanut butter sauce and heat over low flame until warm. Top with green part of scallions and a lime wedge and serve with tossed salad dressed with lime juice dash of tamari, and garlic.
Variation Egg may be omitted. Cube 2 more ounces of tofu instead