by Sanitarium Nutrition Services
Breakfast
2 Weet-Bix with 2/3 cup So Good Lite and 1 medium banana, sliced
PLUS 1 slice wholegrain toast spread with 1 teaspoon Marmite
Morning Tea
Small handful of dried fruit and nut mix eg dried apricots, dates, almonds, cashews, hazelnuts and apples
Lunch
1 x 290g can Dr John Tickell's Minestrone 12 Vegetable Soup
1 medium wholegrain bread roll
Afternoon Tea
Strawberry fruit Smoothie, made with 1 cup So Good Lite and 1 tsp honey
Dinner
Tofu and Vegetable stir-fry
1 cup cooked brown rice
150g mixed berries served with 2 scoops So Good Vanilla ice cream alternative
Nutrition Analysis for one-day meal plan:
7657kJ (1831 Cal). Protein 63.2g. Total Fat 45.7g. Saturated fat 7.8g. Carbohydrate 267g. Sugars 105g. Dietary Fibre 37g. Sodium 2065mg. Potassium 3375mg. Calcium 1090mg. Iron 13mg. Zinc 9.2mg. Folate 448µg. Vitamin B12 2.3µg.
We have used So Good in this menu plan because of the benefits of soy. However, low-fat dairy may be used if preferred. You may also like to include some eggs, cheese and honey in your eating plan. Sanitarium So Good soymilk (all varieties) is suitable for inclusion in vegan diets.
This is a sample menu to be used as a guide for one day only. Please note that your daily intake requirements may be higher or lower depending upon your energy needs.
You should vary your diet each day to include a wide variety of foods for good health.