5 day vegan meal plan

Lunch1 - broccoli fagioli insalata

Copyright note: all the data used in this document are taken from Nutriton Data (NutritionData.com). NutritonData is the largest database for nutrition.

Serving size: 100 grams 1 ounce (28g) Entire Recipe (524g) Recipe Ingredients       Qty x Measure                                                              click on name for nutrient factsBeans, baked, canned, plain or vegetarian2.0  x  100 grams (100g)Broccoli, cooked, boiled, drained, without salt1.0  x  100 grams (100g)Carrots, raw [Includes USDA commodity food A099]1.0  x  100 grams (100g)Cucumber, peeled, raw0.5  x  100 grams (100g)Flaxseed oil1.0  x  1 tbsp (14g)Lettuce, cos or romaine, raw0.4  x  100 grams (100g)Seeds, flaxseed2.0  x  1 tbsp, ground (7g)Spices, pepper, black1.0  x  1 tbsp (6g)

Dinner 1 - lenticchie e risoServing size: 100 grams 1 ounce (28g) Entire Recipe (385g) Recipe Ingredients       Qty x Measure                                                              click on name for nutrient factsCarrots, raw [Includes USDA commodity food A099]0.5  x  1 medium (61g)Celery, raw1.0  x  1 cup chopped (101g)Lentils, mature seeds, cooked, boiled, without salt1.2  x  100 grams (100g)Onions, cooked, boiled, drained, without salt1.0  x  1 slice, medium (1/8" thick) (12g)Rice, brown, long-grain, cooked1.2  x  100 grams (100g)Spices, oregano, dried1.0  x  1 tsp, leaves (1g)Thyme, fresh1.0  x  1 tsp (1g)

Lunch 2 - ceci e verdure

Serving size: Entire Recipe (495g) Recipe Ingredients       Qty x Measure                                                              click on name for nutrient factsChickpeas (garbanzo beans, bengal gram), mature seeds, canned1.5  x  100 grams (100g)Garlic, raw0.5  x  1 clove (3g)Kale, cooked, boiled, drained, without salt1.0  x  100 grams (100g)Oil, olive, salad or cooking1.0  x  1 tbsp (14g)Onions, cooked, boiled, drained, without salt0.3  x  100 grams (100g)Quinoa, cooked1.5  x  100 grams (100g)Tomatoes, red, ripe, cooked0.5  x  100 grams (100g)

Dinner 2 - insalatona di avocado

Serving size: 100 grams 1 ounce (28g) Entire Recipe (636g) Recipe Ingredients       Qty x Measure                                                              Avocados, raw, all commercial varieties0.5  x  1 avocado, NS as to Florida or California (201g)Carrots, raw [Includes USDA commodity food A099]1.0  x  100 grams (100g)Cucumber, peeled, raw1.0  x  1 medium (201g)Fennel, bulb, raw1.0  x  1 cup, sliced (87g)Flaxseed oil1.0  x  1 tbsp (14g)Lettuce, cos or romaine, raw1.0  x  1 cup shredded (47g)Lettuce, red leaf, raw1.0  x  1 cup shredded (28g)Oil, olive, salad or cooking1.0  x  1 tbsp (14g)Seeds, sesame seeds, whole, dried0.3  x  100 grams (100g)Vinegar, balsamic1.0  x  1 tbsp (16g)Preparation

aggiungere alga nori fatta a pezzetti quattro tazze di verdure miste aggiungere nutritional yeast

Lunch 3 - pollo, riso e verdure Entire Recipe (483g) Recipe Ingredients       Qty x Measure                                                             Broccoli, cooked, boiled, drained, without salt1.0  x  100 grams (100g)Chicken breast tenders, cooked, conventional oven1.5  x  100 grams (100g)Oranges, raw, all commercial varieties1.0  x  1 fruit (2-5/8" dia) (131g)Rice, brown, long-grain, cooked1.0  x  100 grams (100g)Spices, curry powder1.0  x  1 tsp (2g)

Read More http://nutritiondata.self.com/facts/recipe/1937064/2#ixzz1FoRGNiMv

Dinner 3 - azuki e quinoa

Serving size: 100 grams 1 ounce (28g) Entire Recipe (530g) Recipe Ingredients       Qty x Measure                                                              click on name for nutrient factsBeans, adzuki, mature seeds, cooked, boiled, without salt1.5  x  100 grams (100g)Cucumber, peeled, raw1.0  x  100 grams (100g)Onions, cooked, boiled, drained, without salt1.0  x  100 grams (100g)Quinoa, cooked1.5  x  100 grams (100g)Seeds, sesame seeds, whole, dried0.3  x  100 grams (100g)Preparation

aggiungere anche alga dulse e germogli di legumi, basilico e origano. Porri al posto delle cipolle

Read More http://nutritiondata.self.com/facts/recipe/1937091/2#ixzz1FoSPnKJ5

Lunch 4 - Piselli e Miglio

Serving size: 100 grams 1 ounce (28g) Entire Recipe (489g) Recipe Ingredients       Qty x Measure                                                              click on name for nutrient factsBeets, pickled, canned, solids and liquids1.0  x  1 ounce (28g)Fennel, bulb, raw1.0  x  1 cup, sliced (87g)Millet, cooked1.0  x  1 cup (174g)Peas, green, frozen, cooked, boiled, drained, without salt2.0  x  100 grams (100g)

Read More http://nutritiondata.self.com/facts/recipe/1937005/2#ixzz1FoTnaghb

Dinner 4 - pollo e amaranto

Serving size: 100 grams 1 ounce (28g) Entire Recipe (256g) Recipe Ingredients       Qty x Measure                                                              click on name for nutrient factsAmaranth grain, cooked1.0  x  100 grams (100g)Chicken breast tenders, cooked, conventional oven1.5  x  100 grams (100g)Lettuce, cos or romaine, raw1.0  x  1 leaf inner (6g)

Read More http://nutritiondata.self.com/facts/recipe/1953177/2#ixzz1FoWmqmPr