Week 2 - EyeDidaDiet - Vegetarian Style

Alright this week I am going to try and do it similar to Sunni’s plan because he said we shouldn’t come up with a whole new plan but we are going to try and go vegetarian! Fish and eggs are still fair game though. Also try to switch it up every day so you are getting the benefit of everything and not consuming too much of one nutrient.

Breakfast:

Choose one of the following:

-        Greek Yogurt with fruit and granola

-         Fruit Smoothie: 1 banana, handful of blueberries, greek yogurt, orange Juice, milk and ice

-         Breakfast Sandwich: Whole grain bagel, avocado, lettuce, Hummus, Omega-3 Egg (Safeway has Omega-3 eggs with lutein and vit E), tomato and slice of cheese. (They are actually cheaper than the organic or other nutrient enhanced eggs).

-         Brown rice, black beans, omega 3 eggs and avocado

-        Whole grain Honey Nut Cheerios Medley Crunch with a sliced banana and 1 cup of 1% milk. *can replace the milk with almond milk

If you choose one without fruit then make sure to have a glass of Orange Juice or Minute Maid Fruit Juice blend (pomegranate blueberry with omega – 3/DHA). I got it from safeway.

Mid-Morning Snack (If you are hungry):

 Choose one of the following:

-          Sliced apple with peanut butter

-          Orange

-          Handful of almonds or pistachios

-          Glass of Almond milk (Juice boxes available at Safeway you can bring to class)

-          Fiber Plus Antioxidants Nutty Delight Granola bar

Lunch: Choose one:

-          Tuna salad/Greek Salad/Green Salad

-          Quinoa salad with veggies and beans (lots of delicious recipes online)

-          Any Fish and spinach salad (Can add fruit and almonds to the spinach salad)

-          Whole wheat wrap with lettuce, tomato, cucumber, green pepper and Hummus. Can add fish or brown rice. May substitute spinach for lettuce and add any veggies you want.

-          Tomato Soup/vegetable soup or bean soup if you need something fast. 

Afternoon Snack: Choose one

-          Carrots and hummus

-          Smoothie if you didn’t have it for breakfast

-          Handful of Walnuts – Omega 3’s if you didn’t have fish or fortified eggs

-          Pomegranate

-          Sliced red peppers

Dinner: Choose one:

-          Homemade pizza – whole wheat crust, pasta sauce works for sauce, spinach, zucchini, tomatoes, red pepper, pine nuts, basil, cheese and pineapple. Of course you guys can make it how you want but this is a suggestion.

-          Any Fish (Salmon or tuna are good choices) with a salad

-          Black bean burger with lettuce, tomato and avocado and hummus. (with or without a whole wheat bun)

-          Stir-Fry – rice noodles or rice with vegetables (Include broccoli) and tofu (Soy bean based protein to replace meat).

Choose one side if still hungry:

- baked potato

- Brussel Sprouts

- Broccoli

- Asparagus

For those that NEED something sweet after:

-          Frozen yogurt or sorbet