Vegan Outreach Meal Plan - 1800 calories Single Day Report

Date: Tuesday

Meal Plan by Dina Aronson, MS, RD

PCF Ratio

Carbs (55%)
Calories (kcal) Protein (g) Carbs (g) Fat (g) Sat fat (g)

Protein (16%)
Trans Fat (g)

Fat (29%)
Dietary Fiber (g)

Breakfast Serving Size BLUEBERRY, RAW 1 cup TEA, SPECIALTY, 8 fl oz GREEN Kashi Breakfast Pilaf .5 cup WALNUT, ENGLISH, 2 tbsp DRIED, RAW SOYMILK, ORIGINAL 1 cup ENRICHED Meal Total: Morning Snack APPLE, RAW 1 medium ALMOND BUTTER 1 tbsp Meal Total: Lunch ORANGE, 1 fruit CALIFORNIA, RAW LETTUCE, COS OR 2 cups ROMAINE, RAW cherry tomatoes 1 cup FLAXSEED OIL 2 tsp VINEGAR DRESSING, 1 tbsp BALSAMIC WINE BURRITO, NON-DAIRY 1 burrito SUNFLOWER SEED, 1 oz NO SALT ADDED Meal Total: Afternoon Snack HUMMUS, 2 tbsp

Gram Wt. 145 237 140 15 240 777 138 16 154 121 112 149 0 17 170 28 597 28

Omega-3 (g)

81 0 170 98 130 479 81 95 176 59 16 31 80 18 180 165 549 46

1 0 6 2 7 16 0 4 4 1 2 5 0 0 9 5 23 2

20 0 30 2 17 70 21 4 25 14 3 7 0 4 48 7 83 4

1 0 3 10 4 17 0 8 8 0 0 1 9 0 6 14 31 3

0 0 0 1 1 1 0 0 0 0 0 0 1 0 1 1 3 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 1 0 1 0 0 0 0 0 0 5 0 0 0 5 0

4 0 6 1 0 11 4 0 4 3 2 2 0 0 5 3 15 2

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Vegan Outreach Meal Plan - 1800 calories Single Day Report (continued)
Afternoon Snack Serving Size COMMERCIAL CARROT, BABY, RAW 6 medium CRISPBREAD, RYE 2 slices ORIGINAL Meal Total: Dinner SPAGHETTI PASTA, 1.5 cups WHOLE WHEAT, COOKED MARINARA SAUCE 1/2 cup Vegetarian Meatballs 5 meatballs BROCCOLI, BOILED 1 cup W/SALT Meal Total: Daily Total: Breakfast BLUEBERRY, RAW TEA, SPECIALTY, GREEN Kashi Breakfast Pilaf WALNUT, ENGLISH, DRIED, RAW SOYMILK, ORIGINAL ENRICHED Meal Total: Morning Snack APPLE, RAW ALMOND BUTTER Meal Total: Lunch ORANGE, CALIFORNIA, RAW LETTUCE, COS OR ROMAINE, RAW cherry tomatoes FLAXSEED OIL
Folate (mcg)

Gram Wt. 60 18 106 210 125 75 156 566 2,200

Vit B-12 (mcg)

Calories (kcal)

Protein (g)

Carbs (g)

Fat (g)

Sat fat (g)

Trans Fat (g)

Omega-3 (g)

Dietary Fiber (g)

23 60 129 260 71 90 44 465 1,799

Vit-C (mg)

1 1 4 11 2 16 5 34 80
Vit-E IU (IU)

5 14 23 56 10 7 8 81 281
Calcium (mg)

0 0 3 1 3 3 1 7 66
Iron (mg)

0 0 0 0 0 0 0 1 5
Magnesium (mg)

0 0 0 0 0 0 0 0 0
Potassium (mg)

0 0 0 0 0 0 0 0 7
Sodium (mg)

1 4 7 9 2 3 5 19 55
Zinc (mg)

9 0 0 15 60 83 4 0 4 47 152 22 0

0 0 0 0 3 3 0 0 0 0 0 0 0

19 0 0 0 0 19 8 0 8 59 27 29 0

2 0 0 1 7 10 1 0 1 0 1 1 0

9 0 20 15 300 343 10 0 10 48 40 8 0

0 0 1 0 2 4 0 0 0 0 1 1 0

7 0 0 24 40 71 7 0 7 12 7 16 0

129 0 0 66 240 435 159 140 299 217 325 331 0

9 0 15 0 140 164 0 3 3 0 9 13 0

0 0 0 0 1 1 0 0 0 0 0 0 0

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Vegan Outreach Meal Plan - 1800 calories Single Day Report (continued)
Lunch VINEGAR DRESSING, BALSAMIC WINE BURRITO, NON-DAIRY SUNFLOWER SEED, NO SALT ADDED Meal Total: Afternoon Snack HUMMUS, COMMERCIAL CARROT, BABY, RAW CRISPBREAD, RYE ORIGINAL Meal Total: Dinner SPAGHETTI PASTA, WHOLE WHEAT, COOKED MARINARA SAUCE Vegetarian Meatballs BROCCOLI, BOILED W/SALT Meal Total: Daily Total:
Folate (mcg) Vit B-12 (mcg) Vit-C (mg) Vit-E IU (IU) Calcium (mg) Iron (mg) Magnesium (mg) Potassium (mg) Sodium (mg) Zinc (mg)

0 0 67 289 23 20 0 43 11 13 0 78 101 521

0 0 0 0 0 0 0 0 0 0 0 0 0 3

0 0 0 114 0 5 0 5 0 10 0 116 126 273

0 0 21 23 0 0 0 0 0 2 0 4 6 40

0 0 20 116 11 14 0 24 32 28 200 72 331 824

0 0 1 3 1 0 0 1 2 1 0 1 4 13

0 0 37 72 20 7 0 27 63 21 0 37 122 298

8 0 241 1,121 64 167 0 231 92 369 0 456 917 3,002

230 550 1 803 106 21 0 127 6 515 420 409 1,350 2,447

0 0 2 2 1 0 0 1 2 0 0 1 3 6

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