FLEXITARIAN EATING PLAN – WEEK 2

Monday

Breakfast

1 Pure Farmland Savory Original Breakfast Patty
1 boiled egg
1/2 cup fresh blueberries
Total Calories: 320

Lunch

Quick and Easy Sandwich:
2 slices whole wheat toast
1/2 avocado, sliced or spread
2 slices tomato
1 Tbsp. crumbled feta cheese
salt and pepper to taste
Total Calories: 410

Dinner

Grilled Chicken Salad:
3 oz. grilled chicken
1 1/2 cups loosely packed spinach
1/4 cup chopped red bell pepper
1 Tbsp. chopped onion
1/4 small cucumber, diced
1/4 cup crumbled feta cheese
2 Tbsp. Greek vinaigrette dressing
Total Calories: 320

Snack

1/2 cup Greek yogurt
1/4 cup walnuts
Total Calories: 260

Total Calories:

1,520

Tuesday

Breakfast

1 cup steel-cut oats, prepared
1/8 cup dried cranberries
1 tsp. vanilla extract
1 tsp. ground cinnamon
Total Calories: 385

Lunch

Leftovers:
Grilled Chicken Salad:
2 oz. grilled chicken
1 1/2 cups loosely packed spinach
1/4 cup chopped red bell pepper
1 Tbsp. chopped onion
1/4 small cucumber, diced
2 Tbsp. crumbled feta cheese
Total Calories: 390

Dinner

Baked Veggie Spirals and “Meatballs”:
1 serving Pure Farmland Baked Veggie Spirals and “Meatballs”
Total Calories: 630

Snack

1 oz. popcorn
Total Calories: 115

Total Calories:

1,380

Wednesday

Breakfast

1 cup Greek yogurt
1 Tbsp. maple syrup
1/4 cup walnuts
Total Calories: 380

Lunch

Leftovers:
1/2 serving Pure Farmland Baked Veggie Spirals and “Meatballs”
Total Calories: 315

Dinner

Roasted Veggies and Quinoa:
1 cup quinoa, prepared
Roast on lightly oiled sheet pan:
1/2 small red onion, diced
1/3 medium zucchini, sliced
1 small carrot, peeled and sliced
1 small yellow bell pepper, sliced
1 Tbsp. fresh thyme (or 1 tsp. dried)
Combine quinoa and veggies, top with 1 Tbsp. balsamic vinegar
Total Calories: 320

Snack

1 small banana
1 Tbsp. peanut butter
Total Calories: 190

Total Calories:

1,205

Thursday

Breakfast

1 cup steel-cut oats, prepared
1/8 cup dried cranberries
1 tsp. vanilla extract
1 tsp. ground cinnamon
Total Calories: 385

Lunch

3 Tbsp. hummus
1 cup carrots
10 whole wheat crackers
Total Calories: 340

Dinner

Italian “Sausage” Bolognese:
1 serving Pure Farmland Italian “Sausage” Bolognese with Mushrooms
Total Calories: 520

Snack

1/2 cup Greek yogurt
1/4 cup walnuts
Total Calories: 260

Total Calories:

1,505

Friday

Breakfast

1 cup Greek yogurt
1 Tbsp. maple syrup
1/4 cup walnuts
Total Calories: 380

Lunch

Quick and Easy Open-face Sandwich:
1 slice whole wheat toast
1/2 avocado, sliced or spread
2 slices tomato
1 Tbsp. crumbled feta cheese
salt and pepper to taste
Total Calories: 300

Dinner

DINNER OUT or LEFTOVERS. ENJOY!

Snack

1 small banana
1 Tbsp. peanut butter
Total Calories: 190

Total Calories:

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

Saturday

Breakfast

Veggie Omelet:
2 eggs
2 Tbsp. chopped red bell pepper
1 Tbsp. chopped onion
1 cup loosely packed spinach leaves
1 Tbsp. shredded cheddar (optional)
salt and pepper to taste
1/2 cup blueberries or fruit of choice
Total Calories: 290

Lunch

3 Tbsp. hummus
1 cup baby carrots
1 cup fresh grapes
Total Calories: 240

Dinner

Cheddar “Burger” on a Brioche Bun:
1 Pure Farmland Cheddar Alternative Burger Patty
1 brioche bun
1/4 avocado, sliced
2 slices fresh tomato
1/2 cup sprouts
1/4 cup pickled onions or fresh onion
1 oz. of artisan chips (flavor of choice)
Total Calories: 690

Snack

1 oz. popcorn
Total Calories: 115

Total Calories:

1,335

Sunday

Breakfast

1 Pure Farmland Savory Original Breakfast Patty
1 whole wheat waffle
1/2 cup fresh fruit of choice
1 Tbsp. maple syrup
Total Calories: 300

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

4 oz. grilled salmon, seasoned with lemon juice
(salt and pepper to taste)
baked sweet potato (medium) w/ 1 tsp. brown sugar
1 small head roasted cauliflower
Total Calories: 350

Snack

2 Tbsp. hummus
1/2 cup baby carrots
Total Calories: 100

Total Calories:

1,270

*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.