Fw: A week of light meals: sample menu plans

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These meals are good for lunches, snacks, or light suppers (from being vegetarian for dummies). You can reduce the sodium in some of these dishes by rinsing canned beans, making your own soups with little or no salt, or buying reduced-salt/sodium soups.

 

Megan

 

A WEEK OF LIGHT MEALS

 

Light meal #1

6 baby carrots with salsa

1 hummus sandwich (2 slices cracked wheat bread, with 1/4 c. hummus, sliced tomato & alfalfa sprouts)

3/4 c. vinaigrette coleslaw

water with lemon

*** calories 431; total fat 15g; sat. fat 2g; cholesterol 0mg; protein 14g; dietary fiber 9g; sodium 1,044mg; iron 4.5mg; calcium 139mg; zinc 1mg; vitamin b12, 0ug.

 

Light meal #2

1 bean burrito (1-8-10 inch flour tortilla; 1/2 c refried beans, chopped tomatoes, lettuce, onions, 1/4 c. rice & 2 T. salsa)

several orange slices

herbal iced tea

*** calories 371; total fat 4g; sat. fat 1g; cholesterol 0mg; protein 14g; dietary fiber 4g; sodium 651mg; iron 4mg; calcium 174mg; zinc 2mg; vitamin b12, 0 ug.

 

Light meal #3

1 c. black bean soup topped with minced onions

1 mixed-greens salad with tomato slices and 2 T. spicy vinaigrette dressing

1 sourdough roll with 1 T. balsamic vinegar and 2 t. olive oil

water with lemon

*** calories 384; total fat 18g; saturated fat 3g; cholesterol 0mg; protein 12g; dietary fiber 4g; sodium 1,522mg; iron 4g; calcium 84mg; zinc, 2mg; vitamin b12, 0ug.

 

Light meal #4

1 vegetarian burger on a kaiser rolle with lettuce and tomato

1/2 c. sweet corn and red bean salad

1/2 c. home fries

herbal tea

*** calories, 465; total fat 12g; saturated fat 4g; cholesterol 0mg; protein 23g; dietary fiber 10g; iron 5mg; calcium 138mg; zinc 2mg; vitamin b12, 0ug.

 

Light meal #5

1 c. split-pea soup with mince carrot

1 sandwich of 1 t. pesto and tomato on 2 slices whole wheat toast

3/4 c. fresh fruit salad

water with lime

*** calories 433,; total fat 5g; sat. fat, 2g; cholesterol 0mg; protein 16g; dietary fiber 7g; sodium 1,329 mg; iron 5mg; calcium 81mg; zinc 3mg; vitamin b12, 0ug.

 

Light meal #6

1/2 c. grapefruit sections

1 sandwich of 1/2 c. tofu salad on 2 slices marble rye bread

1/2 c. three-bean salad

herbal iced tea

*** calories 260; total fat 5g; sat. fat 1g; cholesterol 0mg; protein 9g; dietary fiber 5g; sodium 529mg; iron 2mg; calcium 108mg; zinc 1mg; vitamin b12, 0ug.

 

Light meal #7

1 c. vegetarian chili

1 medium corn muffin

1 apple

hot beverage

*** calories 486; total fat 6g; sat. fat 1g; cholesterol 0mg; protein 21g; dietary fiber 19g; sodium 1,051mg; iron 7mg; calcium 150mg; zinc 2mg; vitamin b12, 0ug.