Vegan/vegetarian Eating Schedule printable pdf download

Vegan/Vegetarian Plan #2 (Eating schedule and recopies)

Monday

Tuesday

Wednesday

Thursday

Friday/Sat/Sun

Breakfast Oatmeal w/1 cup

Scrambled egg

Oatmeal w/1 cup

Scrambled egg

of berries

omelet

of berries

omelet

And black

(1egg+3-4 egg

And black

(1egg+3-4 egg

coffee/tea

whites and

coffee/tea

whites and

veggies)

1 serving of fruit

Snack

slices of turkey or

hard boiled eggs

20 of mixed nuts

Cottage cheese

any protein (slices

ham or hard

(2-3) OR a fruit

(almonds,

or greek yogurt

of turkey, cottage

boiled egg whites.

with 2 tbsp of

cashews, walnuts,

w/ ½ cup of

cheese, eggs, etc)

almond butter

macadamia nuts,

berries

cashews,

chestnuts)

Lunch

Grilled Chicken

Turkey meat balls

Chicken

Steak or ground

Salmon with

with veggies.

drumsticks with

lean beef and

veggies.

(any protein and

veggies.

(any protein and

veggies) and ½

(any protein and

veggies) and ½

cup sweet potato

cup of sweet

veggies) and and

veggies) and ½

cup of sweet

or ½ cup of

potato or ½ cup

½ cup of sweet

cup of sweet

potato or ½ cup of

quinoa

of quinoa

potato or ½ cup

quinoa

of quinoa

Snack

Any protein, get

2 hard-boiled

1 cup of plain

Baby carrots OR

Apple w/ 2TBS

creative (tuna,

eggs and 10

greek yogurt and

veggies w/2 tbsp

almond butter.

hard boiled eggs

mixed nuts.

½ cup of berries

of hummus

whites, cottage

cheese, plain

greek yogurt)

Dinner

Chicken (Breast)

Grilled salmon

Turkey patty with

Tomato basil

Turkey meatballs

and veggies

with veggies.

lettuce wrap,

soup with

and veggies.

(broccoli, green

(any protein and

tomatoes, egg

shredded chicken

(any protein and

beans, avocado,

veggies)

white omelet.

breast.

veggies)

carrots, asparagus

(any protein and

etc.)

veggies)

** You can mix and match the foods.

If you have a high carb day (sweet potato, quinoa, oatmeal, fruits) plan, make sure your fat (nut

butters, almonds, avocado, cheese, etc) intake is low. OR high fat day plan then stick to low

carbs.

*For dinner cut out the carbs, only eat the carbs from vegetables.

Vegan/vegetarian Eating Schedule

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