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

 

Day 2

 

Breakfast:Old Fashioned Oatmeal

Ingredients

• 1 cup cooked steel cut oatmeal, prepared according to package
• Nutmeg
• 1/3 ounce protein powder (7 grams)
• 1 tablespoon slivered almonds
• 2 soy sausage links (14 grams of protein)

Instructions

Add nutmeg and cinnamon to taste to cooked oatmeal. Stir in protein powder and almonds. If oatmeal is too thick, add water or milk to desired consistency. Prepare sausage and serve on the side.

Lunch: Caprese Salad

Ingredients

• 2 tomatoes, sliced
• 3 ounces, low fat mozzarella cheese
• 1 clove garlic, minced
• 1 tablespoon chopped fresh basil leaves
• 1 teaspoon olive oil, Balsamic vinegar, to taste
• Salt and pepper to taste, optional

• 1 cup grapes

Instructions

Put sliced tomatoes on a plate. Top with cheese. Mix garlic, basil and olive oil and put on top of tomatoes and cheese. Sprinkle with balsamic vinegar and salt and pepper. Have grapes for dessert.

Dinner: Broccoli Casserole

Ingredients

• 2 cups chopped broccoli
• 2 cups chopped mushrooms
• 3/4 cup onions, chopped
• 1 cup chopped peppers
• 1/4 cup chick peas, drained, rinsed
• 1/2 cup egg substitute
• Salt and pepper to taste, optional
• 1 ounce low fat mozzarella cheese, shredded
• 1 teaspoon light mayonnaise

• 2 teaspoons slivered almonds

Instructions

Put veggies in a large casserole pan. Mix egg substitute, shredded cheese, salt and pepper and mayo. Pour over vegetables. Sprinkle almonds over the top. Bake at 350 degrees for 35 to 40 minutes.

 

Day 3

 

Breakfast:Fruit Smoothie

Ingredients

• 14 grams protein powder
• 1 cup low fat milk
• 1/2 cup blueberries
• 1 cup strawberries
• 3 macadamia nuts, crushed

Instructions

Place all ingredients in a blender and blend at high speed until smooth. Top with crushed nuts.

Lunch:Nicoise Salad

 

Ingredients

• 1 small Red Bliss potato, cooked, sliced
• 1 1/2 cups green beans, ends removed, cooked, halved
• Bed of red leaf or green leaf lettuce
• 1/4 medium cucumber, peeled, quartered, thinly sliced
• 1/2 tomato, cut into wedges
• 1/2 cup small sweet onion (Vidalia), sliced into thin rings
• 2 hard boiled eggs, quartered, yolks removed
• 4 ounces firm tofu, cubed

• 1 teaspoon olive oil and vinegar to taste

Instructions

Gently toss all ingredients in salad bowl, add dressing.

 

Dinner:Vegetarian Stirfry

Ingredients

• 1 teaspoon olive oil
• 2/3 cup vegetable protein crumbles* (substitute 4 ounces firm tofu)
• 1 1/2 cups yellow onions, peeled chopped
• 2 cups broccoli florets, washed
• 2 cups button mushrooms, washed, dried, and thinly sliced
• 1 ounce reduced fat Swiss cheese, shredded
• 1 cup frozen raspberries, thawed
• Dollop of whipped cream, optional

Instructions

Heat oil in a nonstick sauté pan or wok over medium high heat. If using tofu, remove from wrap, drain, and crumble. Add tofu or soy crumbles and stir until mixed with the oil. Add onions, broccoli, and mushrooms. Reduce heat to medium and stir fry, stirring often, until vegetables are tender, about 10 minutes. Stir in cheese and heat until melted, about 1 minute. Serve raspberries for dessert with a dollop of whipped cream.
*Morningstar Farms makes Burger Style Recipe Crumbles, which looks like ground beef and is a good vegetarian source of protein.

Day 4

 

Breakfast:Cottage Cheese with Raspberry Sauce

Ingredients

• 3/4 cup lowfat cottage cheese
• 1/4 cup blueberries
• 1/2 cup canned peaches in water, drained
• 1/4 cup grapes
• 1 cup frozen raspberries, thawed

• 1 tablespoon slivered almonds

Instructions

Mound cottage cheese in the center of a serving plate. Arrange blueberries, peaches and grapes around cottage cheese. Place raspberries in a blender and puree. Pour pureed raspberries over cottage cheese and fruit. Sprinkle with nuts.

Lunch: Miso Soup with Tofu

Ingredients

• 6 ounces firm tofu
• 1 tablespoon miso
• 1 cup vegetable stock
• 1/2 cup black beans, drained and rinsed
• 1 cup shredded carrots

• 1/2 cup green onions

Instructions

Cut the tofu into cubes. Slice the green onions diagonally. Heat vegetable stock for 34 minutes and gently dissolve the miso in the soup. Add the tofu, black beans and carrots and heat gently, taking care that stock doesn’t come to a boil. Garnish with onions just before serving

Dinner: Eggplant Parm

Ingredients

• 1 teaspoon olive oil
• 1 1/2 cups eggplant, unpeeled and sliced into rounds
• 2 egg whites
• 1 clove minced garlic
• Dash of parmesan cheese
• 1 cup marinara sauce
• 2 ounces part skim mozzarella, grated

Instructions

Heat olive oil in a pan. Combine other ingredients (except mozzarella cheese) into a Tupperware dish cover and shake until eggplant is completely coated. Cook in heated olive oil for 5 minutes. Place mixture in a nonstick cake pan. Place mozzarella on top and bake at 350 for 10 minutes.

 

Day 5

 

Breakfast: Apple and Cheese Melt

Ingredients

• 1/4 cup water
• 1/4 teaspoon cinnamon
• 1 tablespoon raisins
• 1 apple, cored, halved and cut into slices
• 1 tablespoon slivered almonds
• 3 ounces low fat mozzarella, grated

Instructions

Add water, cinnamon, and raisins to an 8 or 9 inch skillet with a lid. Wash apples? peel if desired. Halve apples and scoop out inner core with a teaspoon, grapefruit spoon, or melon baller. Slice and add to skillet. Cover and bring to boil. Reduce heat and simmer for about 4 to 6 minutes, until almost tender and water has evaporated. Grate cheese. Remove lid from skillet? sprinkle nuts, then cheese over fruit. Cover and simmer for 2 to 3 minutes until cheese melts, then remove from heat. Or simply sprinkle on cheese, cover, and remove from heat. Use a spatula to slide apple and cheese onto a plate. Serve immediately.

 

Lunch: Cilantro Egg Salad

Ingredients

• 3/4 cup egg substitute
• 1 tablespoon reduced fat mayonnaise
• 1/8 teaspoon dry mustard
• 1/2 teaspoon garlic, minced
• 1/8 teaspoon cilantro
• Salt and pepper, to taste
• 1/4 cup celery, minced
• 3/4 cup canned mushrooms, drained, diced
• 1/3 cup onion, chopped
• 1/4 cup kidney beans
• 3/4 cup cucumber, peeled and sliced
• 1/3 cup tomatoes, diced
• Bed of lettuce
• 1/2 cup grapes or 3/4 cup V8 juice

Instructions

Pour egg substitute into a 10 ounce microwave safe dish and cook on high (100 percent) setting for 1 to 2 1/2 minutes, or until set. (You may also scramble in a sauté pan until firm/set. Push cooked egg portions to center of the dish and continue cooking in 30 second intervals on high setting. When done, cool and dice cooked egg substitute. In a small bowl, blend mayonnaise and seasonings. Combine cooked egg substitute with the other ingredients in a medium bowl and toss to coat with mayonnaise and serve on a bed of lettuce. Have grapes for dessert.

Dinner:Vegetarian Chili

Ingredients

• 1 cup soy protein crumbles
• 1 teaspoon olive oil
• Onions, garlic, pepper, and mushrooms, chopped to taste
• 1 cup stewed tomatoes with liquid
• 1/4 cup canned kidney beans, drained and rinsed Chili powder to taste

• 1 ounce reduced fat cheese, shredded

Instructions

Sauté the crumbles in oil with the chopped onion, garlic, pepper and mushrooms. Add tomatoes, kidney beans and chili powder. Simmer for 10 minutes... Top with cheese.

 

Day 6

 

Breakfast:Soy Patty and Fruit

Ingredients

• 2 soy sausage patties (about 14 grams of protein)
• 1 ounce low fat cheese, sliced

Fruit Salad:

• 2/3 cup Mandarin Oranges and

• 1/2 cup blueberries

Instructions

Sprinkled with 1 tablespoon slivered almonds Cook soy patties according to package directions. Add cheese slices and continue to cook briefly until melted. Serve with fruit salad.

Lunch:Tomato Basil Salad

Ingredients

• Bed of romaine lettuce, chopped
• 1/4 cup chickpeas, rinsed, drained and finely chopped
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon olive oil
• 1 tablespoon red wine vinegar
• 2 tablespoons fresh basil, chopped
• 1 teaspoon garlic, minced
• 1/4 teaspoon chili powder
• 2 cups tomatoes, sliced
• 3 ounces skim milk mozzarella cheese, shredded

• 1 cup strawberries

Instructions

Place lettuce on a serving plate. In a medium bowl, combine chickpeas, parsley, oil, vinegar, basil, garlic, and chili powder. Alternate slices of tomato and shredded mozzarella on the lettuce bed. Pour chickpea dressing over tomatoes and serve. Eat fruit for dessert.

Dinner: Easy Barbeque Tofu and Vegetables

Ingredients

• 3/4 cup onion, diced
• 2 stalks celery, diced
• 1 teaspoon olive oil
• 1 clove garlic, minced,
• 1 red or green pepper, diced
• 6 ounces firm tofu, cubed
• 1/2 cup vegetable broth
• 1 teaspoon apple cider vinegar
• 2 tablespoons prepared barbeque sauce
• 1 teaspoon prepared mustard
• 1/2 apple

Instructions

Sauté onions and celery in olive oil over medium high heat until onions are soft and translucent. Add garlic, green pepper, and tofu and sauté 35 minutes. Add remaining ingredients, except the apple, and stir. Simmer covered about 20 minutes. Have fruit for dessert.

 

Day 7

 

Breakfast: Zone Muesli

Ingredients

• 1/2 cup low fat cottage cheese
• 7 grams protein powder
• 1/4 cup rolled oats
• 3 canned apricots, chopped

• 1 tablespoon slivered almonds

Instructions

Mix into a bowl and enjoy.

Note: You can easily alter the recipe by: Adding 1 block of fresh fruit, such as 1/2 apple, rather than the apricots Increasing the cottage cheese to 3/4 cup and omitting the protein powder Making the mixture ahead (without adding the nuts) and storing in the fridge so that it's ready each morning. (You can also double the recipe so that you have breakfast waiting in your refrigerator.) Just stir in the nuts before you eat it.

Lunch: Tofu Tacos

Ingredients

• 4 ounces extra firm tofu
• 1/2 cup finely minced yellow onion
• 1 teaspoon chili powder or to taste
• 1/2 teaspoon each cumin and garlic powder
• 1/2 tablespoon paprika
• 2/3 teaspoon canola oil
• 1 taco shell
• 1 tablespoon guacamole
• Lettuce leaves
• 1/2 cup salsa
• 1 ounce shredded low fat cheese

• 1/2 cup grapes

Instructions

Crumble tofu into "taco meat" chunks. Place tofu, onions, chili powder, cumin, garlic powder and paprika into a plastic container with a tight lid. Shake to mix well. Let sit in fridge an hour or so to meld. Heat a nonstick sauté pan to medium high. Add oil. Let sit until sizzles? add onions and tofu mixture and shake and turn to until onions are translucent. To assemble, use prepared taco shells. First put a layer of avocado, then the filling above, then a layer of lettuce, salsa and cheese. Have grapes for dessert.

Dinner: Spinach and Tofu Quicherole with Fruit Salad

 

Ingredients

• 2 cups frozen spinach, thawed, pressed to remove water
• 1/2 teaspoon finely ground sea salt
• 2 ounces extra firm tofu, mashed
• 2 egg whites
• 1 ounce low fat mozzarella cheese, grated
• 1/2 tablespoon roasted sesame tahini
• 1 tablespoon dried onion flakes
• 1 teaspoon tamari
• 1/2 clove garlic, minced or pressed
• 1/2 teaspoon dry mustard (powder)
• 1/4 teaspoon ground black pepper
• 1 teaspoon nutritional yeast flakes (optional)
• 1/2 cup grapes or blueberries
• 1 cup fresh or thawed, unsweetened strawberries or raspberries
• 1 peach or plum, halved, pitted, and sliced
• 2 teaspoons fresh lemon, lime, or orange juice
• 1/2 teaspoon vanilla extract
• 1/8 teaspoon ground nutmeg
• 2 macadamia nuts or 6 almonds, lightly toasted, chopped

Instructions

Preheat oven to 350°F. Oil one shallow 6 ounce ramekin dish. Set aside. Place thawed spinach in a large mixing bowl. Sprinkle with sea salt and mix with your hands. Let stand for 10 to 15 minutes. Meanwhile, combine tofu, egg, cheese, tahini, dried onion, tamari, and spices in a 2 quart mixing bowl. Mix with a large wooden spoon. Pick up one handful of spinach. Squeeze out as much water as you can, then transfer the wilted spinach to th mixing bowl with tofu. Repeat with remaining spinach. Discard spinach water.
Mix tofu spinach combination to evenly distribute seasonings. Transfer to prepared baking pan. Smooth the top with a wooden spoon or spatula. Bake in preheated oven for 20 minutes or until firm to the touch and lightly golden around the edges. While casserole bakes, wash and slice fruit. Combine in a bowl. Mix citrus juice, vanilla, and spice in small bowl. Stir and then pour over fruit. Add nuts. Toss gently. Remove Quicherole from the oven and allow to set for 10 minutes. Serve with fruit salad.

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