Amy’s Kitchen, Natural and Organic Foods

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Vegan Diet Plan: Day 9

No Gluten Added = No Gluten Ingredients Added Amy's Diet Plan

Breakfast
Amy’s Tofu Scramble in a Pocket Sandwich
2 tablespoons Amy’s Salsa, if desired
1/2 cup sliced peaches, pears or an apple
1 cup low fat non-dairy milk or yogurt

Amy's Diet PlanSnack
1 orange or other fruit
1 tablespoon cashews

Lunch
Amy's Diet Plan1 cup Amy’s Refried Pinto Beans with Chilies No Gluten Added
2 corn tortillas
1⁄2 ounce shredded vegan cheese
2 tablespoons Amy’s Mild Salsa No Gluten Added
1 cup carrots, celery and cucumbers with
1 tablespoon reduced fat dressing

Snack
1/2 cup plain non-dairy yogurt
1/2 cup fresh or frozen (defrosted) berries

Amy's Diet PlanDinner
Amy’s Light in Sodium Brown Rice and Veggie Bowl No Gluten Addedor
1 cup Amy’s Alphabet Soup
1 cup fresh or frozen veggies, cooked with
2 teaspoons of your favorite salt-free seasoning blend

Amy's Diet Plan2 cups salad greens and added veggies with
1 tablespoon vinegar
1 1⁄2 teaspoons olive oil
 


Need A Little More?
For an extra 300 calories: add 1 corn tortilla, 1⁄2 cup Amy’s Refried Pinto Beans with Chilies and 1⁄2 ounce cheese to make a mini-wrap at lunch + 1⁄4 cup more fruit for snack.

Daily Tip
Relax . . . Focus on your breathing! Take 5 deep breaths (long inhales and exhales).


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