• Sophie Anson

Sample plant-based Vegetarian (not Vegan) day

Below is an example of what a plant-based sample day might look like.

Protein - Green

Fat - Purple

Carbs - Red

DRINK WATER ALL DAY - 4 liters (128 oz)

Optional: Coffee or tea with unsweetened almond milk, up to 2 (hot or iced).

Breakfast

Water – 32 oz

later:

1 cup steamed wilted spinach, optional ½ clove fresh roasted garlic

and ½ grilled avocado

Lunch

1 cup steamed greens AND

1 cup steamed mixed non gassy veggies (carrots, beets, COOKED celery, asparagus, mushrooms, yellow squash, zucchini…) AND

1/2 cup lentils OR ½ grilled avocado AND Squeeze lemon AND

Pick two: 1 poached egg/ 1 tbsp tahini / 2% Greek yogurt with grated cucumber, fresh mint, sea salt and pepper (Tzatziki)

Snack

15-20 dry roasted almonds

Dinner

1 cup steamed greens AND

1 cup steamed mixed non gassy veggies (carrots, beets, COOKED celery, asparagus, mushrooms, yellow squash, zucchini…) AND

1/2 cup lentils OR ½ grilled avocado AND Squeeze lemon AND

Pick two: 1 poached egg/ 1 tbsp tahini / 2% Greek yogurt with grated cucumber, fresh mint, sea salt and pepper (Tzatziki)


Extras

· Sliced cucumber with spices (paprika, a little cayenne, everything bagel seasoning)

· Sliced bell pepper strips

· Half green apple


Unsweetened tea is also allowed but be careful with caffeine: it can wind you up and make you hungry.


Avoid artificial sweeteners. This includes gum.


30 East 60th street, Suite 2303

New York, NY 10022

917-716-9528

sophie@eatstrong.com

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