Fw: A week of breakfasts; Sample menu plans

[Guest guest]

-

These are some sample menu plans for a week of breakfasts from Being Vegetarian For Dummies.

 

Megan

 

A WEEK OF BREAKFASTS

 

Breafast #1

3/4 c. calcium-fortified orange juice

2 slices, eggless french toast (made with whole-grain bread, bananas, vanilla & soymilk)

1/2 c. sliced apple compote, lightly sweetened

4 T. maple syrup

hot beverage

*** calories; 724; total fat, 5t; sat. fat, .5g; cholesterol, 0mg; protein, 10g; dietary fiber, 9g; sodium, 509mg; iron, 6mg; calcium, 508mg; zinc, 1.5mg; vitamin b12, .5ug

 

Breakfast #2

1/2 c. prune juice

1 c. cooked oatmeal w/cinnamon, 1 T. brown sugar & 2 T raisins

1 c. fortified vanilla soymilk

hot beverage

*** calories, 491; total fat, 5.5g; sat. fat, .5g; cholesterol, 0mg; protein, 13g; dietary fiber, 5g; sodium, 103mg; iron, 5mg; calcium, 416mg; zinc, 2mg; vitamin b12, 1ug.

 

Breakfast #3

1/2 grapefruit

2 slices, multigrain bread w/1 t. soy margarine & 1 T. raspberry preserves

3/4 c. bran flakes

1 c. calcium-fortified soymilk

hot beverage

*** calories, 489; total fat, 95.g; sat. fat, 1.0g; cholesterol, 0mg; protein, 15g; dietary fiber 11g; sodium, 671mg; iron, 11mg; calcium, 432mg; zinc, 5mg; vitamin b12, 3ug.

 

Breakfast #4

3/4 c. calcium-fortified orange juice

3/4 c. scrambled tofu

1/2 c. hash brown potatoes

2 slices whole wheat toast brushed with olive oil

hot beverage

*** calories, 588; total fat, 29g; sat. fat, 7g; cholesterol, 0 mg; protein, 28g; dietary fiber, 8g; sodium, 343g; iron, 16mg; calcium 593 mg; zinc, 3mg; vitamin b12, 0ug.

 

Breakfast #5

3/4 c. grapefruit juice

1 whole bagel w/ 2 T. soy cream cheese

1 banana

hot beverage

*** calories, 443; total fat, 12g; sat. fat, 3.0g; choleserol, 0g; protein, 10g; dietary fiber, 3g; sodium 284mg; iron, 2mg; calcium, 44mg; zinc, 1mg; vitamin b12, .1 ug.

 

Breakfast #6

3/4 c. calcium-fortified orange juice

1/2 c. mixed fruit compote

1 medium bran muffin

hot beverage

*** calories, 289; total fat, 5g; sat. fat, 1g; choleserol, 0mg; protein, 5g; dietary fiber, 5g; sodium, 177mg; iron, 2mg; calcium, 56mg; zinc, 1mg; vitamin b12, .1ug.

 

Breakfast #7

3/4 c. freshly-squeezed orange juice

1 c. hot whole-grain cereal with 1 T. chopped dates and 2 T. brown sugar

1 c. calcium-fortified vanilla soymilk

1 slice multigrain toast with 1 t. strawberry jam.

hot beverage

*** calories, 421; total fat, 5g; saturated fat, 0g; cholesterol, 0mg; protein, 14mg; dietary fiber, 4g; sodium, 780 mg; iron, 3mg; calcium, 216 mg; zinc, 2mg; vitamin b12, 1ug.