Nutrition: A VEGETARIAN MEAL PLAN

 As October is Breast Cancer Awareness Month and we are focusing on cancer prevention in our cooking demos, I was inspired to create a sample vegetarian meal plan.   The American Institute of Cancer Research recommends a diet full of vegetables, fruits, whole grains, beans , legumes, lean animal protein sources, nuts, healthy oils, seeds, alcohol in moderation (if ever) and absolutely zero tobacco use.  I know this may be a stretch for some, but you could simply take one meal per week and make it completely plant-based or try an entire day of lacto-ovo vegetarian (including eggs and dairy).  The sample plan will include the use of eggs and dairy but will not have the caloric information; however, nutritional balance is there…

DAY OF THE WEEK	BREAKFAST	LUNCH	DINNER
Sunday	Greek   yogurt parfait with berries & macadamias	Squash   Quesadillas (2 slices) with Avocado Aioli	Vegetable   Lasagna (H3 recipe—omit the beef)
Monday	Breakfast   burrito—omit chicken sausage	Chickpea   salad sandwich on rye and tomato soup	Tofu   stir fry with peppers, onions, garlic, coconut rice
Tuesday	Smoothie   using Greek yogurt, pineapple, 2 T. oats, ground flaxseed	Squash   Quesadillas (other 2 slices) with salsa	Cranberry   pecan quinoa Pilaf with 3 oz. baked tofu & steamed broccoli
Wednesday	H3   Oatmeal with toasted walnuts and berries	Leftover   tofu stir fry and coconut rice	Vegetable   Lasagna
Thursday	Vegetable   omelet with Banana	Spinach   salad with black beans, quinoa, tomato, 2% cheddar, H3 Dressing	Vegetarian   soup with whole wheat crostini
Friday	H3   oatmeal with macadamias and berries	Vegetarian   soup and side salad	Black   bean and tofu burger with sweet potato fries
Saturday	Vegetable   frittata and breakfast potatoes	Chickpea   salad sandwich on rye and tomato soup	Pita   pizza—omit turkey bacon