FLEXITARIAN EATING PLAN – WEEK 1

Monday

Breakfast

1 Pure Farmland Maple Breakfast Patty
1 boiled egg
1 fresh plum
Total Calories: 210

Lunch

Chickpea Pita Pocket:
1 whole wheat pita pocket
1 cup canned chickpeas (rinsed & drained)
1 cup shredded romaine lettuce
1/2 cup sliced cherry tomatoes
1 Tbsp. Italian dressing (or dressing of choice)
1 apple
Total Calories: 520

Dinner

Honey Sriracha Lettuce Wraps:
1 serving Pure Farmland Honey Sriracha Lettuce Wraps
1 cup cooked brown rice
Total Calories: 510

Snack

1/2 cup Greek yogurt
1 Tbsp. maple syrup
Total Calories: 120

Total Calories:

1,360

Tuesday

Breakfast

1 cup Greek yogurt
1 Tbsp. maple syrup
1/4 cup almonds
Total Calories: 360

Lunch

Leftovers:
1 serving Pure Farmland Honey Sriracha Lettuce Wraps
1/2 cup cooked brown rice
Total Calories: 390

Dinner

Chicken Breast and Asparagus:
3 oz. seasoned grilled chicken breast
5 spears roasted asparagus seasoned with salt and pepper
1 cup cooked quinoa
Total Calories: 400

Snack

1 apple
2 Tbsp. almond butter
Total Calories: 310

Total Calories:

1,460

Wednesday

Breakfast

Avocado Toast:
1 slice whole wheat bread
1/2 avocado
1 Tbsp. crumbled feta cheese
Total Calories: 300

Lunch

3 Tbsp. hummus
1 cup carrots
10 whole wheat crackers
1 cup fresh grapes
Total Calories: 440

Dinner

Black Bean & Quinoa Bowl:
1/2 cup cooked quinoa
1 cup cooked black beans
1/4 cup shredded lettuce
1 Tbsp. chopped onion
1 Tbsp. fresh cilantro
1/4 sliced avocado
1/8 cup diced tomatoes
salt and pepper to taste
Total Calories: 420

Snack

1/2 cup Greek yogurt
1 Tbsp. maple syrup
Total Calories: 120

Total Calories:

1,280

Thursday

Breakfast

1 cup Greek yogurt
1 Tbsp. maple syrup
1/4 cup almonds
Total Calories: 360

Lunch

Chickpea Salad:
1 cup canned chickpeas (rinsed & drained)
1/2 cup cherry tomatoes
1 ounce fresh feta cheese
1/8 cup red onion, sliced
3 kalamata olives
1/4 cup cucumber, diced
2 tsp. olive oil
salt and pepper to taste
Total Calories: 450

Dinner

Korean BBQ “Meatballs”:
1 serving Pure Farmland Korean BBQ “Meatballs” with rice
Total Calories: 410

Snack

1 apple
1 Tbsp. almond butter
Total Calories: 210

Total Calories:

1,430

Friday

Breakfast

2 slices turkey bacon
2 boiled eggs
1 fresh plum
Total Calories: 220

Lunch

Leftovers:
1 serving Pure Farmland Korean “Meatballs” with rice
Total Calories: 410

Dinner

Sheet Pan Salmon and Veggies:
4 oz. salmon
1 cup cubed small red potatoes
1 bunch broccolini
Seasoned with:
salt and pepper to taste
1 tsp. Italian seasoning
lemon slices
Total Calories: 940

Snack

2 oz. popcorn
Total Calories: 230

Total Calories:

1,410

Saturday

Breakfast

1 Pure Farmland Maple Breakfast Patty
1 whole wheat waffle
1/4 cup blueberries
1 Tbsp. maple syrup
Total Calories: 290

Lunch

3 Tbsp. hummus
1 cup carrots
10 whole wheat crackers
1 cup fresh grapes
Total Calories: 440

Dinner

DINNER OUT. ENJOY!

Snack

1 apple
1 Tbsp. almond butte
Total Calories: 210

Total Calories:

940 plus dinner:
aim for a total of 1,500 calories per day

Sunday

Breakfast

Avocado Toast on Whole Wheat Bread:
1/2 avocado with 1 Tbsp. crumbled feta cheese
Total Calories: 300

Lunch

Turkey Bacon, Lettuce, and Tomato Pita Pocket:
1 whole wheat pita pocket
3 slices turkey bacon
2 slices fresh tomato
2 large romaine lettuce leaves
1 Tbsp. mayo or condiment of choice
Total Calories: 320

Dinner

“Cheeseburger”:
1 Pure Farmland Simply Seasoned Burger Patty
1 whole wheat bun
1 thin slice cheddar cheese
2 tomato slices
1 leaf romaine lettuce
1 Tbsp. stone ground mustard
1 serving sweet potato fries (about 12 each)
Total Calories: 430

Snack

2 oz. popcorn
Total Calories: 230

Total Calories:

1,280

*Nutrition information for this meal plan is approximate and derived based upon supplier information and available reference data. These values may change based on substitutions or additions of ingredients or cooking technique.