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.