Fw: A week of main meals; Sample menu plans

[Guest guest]

These are menu suggestions for a dinner or heavier midday meal (from being vegetarian for dummies).

 

Megan

 

Main meal #1

1 tempeh sloppy joe (1/2 c. filling) on a whole grain bun

2 ears corn on the cob

3/4 c. cooked kale w/ minced garlic & sesame seeds

fresh pear, sliced

water with lemon

*** calories 680; total fat 13g; sat. fat 2g; cholesterol 0mg; protein 29g; dietary fiber 21g; sodium 860mg; iron 14mg; calcium 306mg; zinc 5mg; vitamin b12, 0ug.

 

Main meal #2

1 large salad of mixed baby greens with copped walnuts and 3 T. raspberry vinaigrette dressing

6 oz. vegetable lasagna

1 multigrain roll

1 c. mixed berries

water with lime

*** calories 479; total fat 14g; saturated fat 1g; cholesterol 0mg; protein 30g; dietary fiber 6g; sodium 1,292mg; iron3mg; calcium 85mg; zinc 1mg; vitamin b12, 0ug.

 

Main meal #3

3/4 c. sweet & sour cabbage

1 c. stir-fried vegetables & tofu over 1 c. steamed rice

1/2 c. sauteed chinese greens (bok choy, etc.)

several orange slices

hot beverage

*** calories 440; total fat 6g; sat. fat 1g; cholesterol 0mg; protein 12g; dietary fiber 11g; sodium 121mg; iron 5mg; calcium 311mg; zinc 1mg; vitamin b12, 0ug.

 

Main Meal #4

1/2 c. hummus with 6 pita wedges and raw veggie sticks

2 stuffed cabbage rolles made with garbanzo beans, steamed rice, raisins, lemon juice & seasoning

3/4 c. cooked mixed vegetables

2-inch piece of baklava (made with honey alternative if vegan)

hot beverage

*** calories 695; total fat 20g; saturated fat 1g; cholesterol -mg; protein 32g; dietary fiber 8g; sodium 1,135mg; iron 6mg; calcium 175mg; zinc 2mg; vitamin b12, 0ug.

 

Main Meal #5

1 mixed-greens salad with strawberry halves and 2 T. poppyseed dressing

2 bean tacos

3/4 c. seasoned rice (or alternative cooked grian for a change of pace)

3/4 c. steamed broccoli

1/2 c. vanilla pudding

hot beverage

*** calories 602; total fat 10g; sat. fat 1g; cholesterol 0mg; protein 24.5g; dietary fiber 11g; sodium 994mg; iron 8mg; calcium 741mg; zinc 4mg; vitamin b12, 0ug.

 

Main Meal #6

1 c. minestrone soup

2 c. fettuccine tossed with 1 c. steamed mixed veggies, garlic & 1 t. olive oil

1/2 c. sauteed spinach

2-inch piece italian bread

1 large wedge cantaloupe

water with lemon

*** calories 429, total fat 8g; sat. fat 1g; cholesterol 0mg; protein 17g; dietary fiber 10g; sodium 1,435mg; iron 6mg; calcium 255mg; zinc 2mg; vitamin b12, 0ug.

 

Main meal #7

1 black bean burger on a multigrain bun with red onion

3/4 c. steamed fresh green beans with 1 T. slivered almonds

3/4 c. roasted red potatoes with olive oil, minced garlic, & parsley

1/2 c. peach crisp

hot beverage

*** calories, 557; total fat 9g; saturated fat 1g; cholesterol 0mg; protein 25g; dietary fiber 11g; sodium 465mg; iron 5mg; calcium 169mg; zinc 2mg; vitamin b12, 0ug.