Sample Meal Plans for Earth Day Newsletter - April 22, 2013

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Sample Meal Programs

Meal #1

4 pieces of whole fruit

12 ounces of water

Meal #2

Bowl of mixed nuts

Flax crackers

Carrots, and hummus

12 ounces of water

Meal #3

Bowl of red quinoa, black beans, steamed kale and pine nuts

Green salad with artichoke hearts, peppers, cucumber and tomatoes

12 ounces of water

Meal #4

4 pieces of whole fruit

12 ounces of water

Meal #5

Brown rice, avocado, black or pinto beans, romaine hearts and tomato salsa

Green salad with spinach, broccoli, zucchini, and cabbage

12 ounces of water

Meal #6

3 pieces of whole fruit

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Meal #1

3 pieces of whole fruit

Fruit smoothie

16 ounces of water

Meal #2

2-3 servings of assorted nuts

Flax crackers with hummus

16 ounces of water

Meal #3

Burrito filled with quinoa, veggies, avocado, and greens

Small green salad

16 ounces of water

Meal #4

Vega Whole Food Health Optimizer Protein drink

1 baked yam with broccoli and small spinach salad

16 ounces of water

Meal #5

Bowl of brown rice, kale, beans and coconut curry sauce

Green salad with a variety of greens, seeds and nuts

16 ounces of water

Meal #6

3 pieces of whole fruits

Fruit smoothie

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Meal #1

Large fruit salad with a lot of variety of fresh fruits

Fruit smoothie

16 ounces of water

Meal #2

Common allergen-free nuts and seeds in trail mix

Sprouted buckwheat and mung bean salad

16 ounces of water

Meal #3

Large green salad with walnuts and pecans

Collard green wrap with hummus and peppers

16 ounces of water

Meal #4

3 pieces of whole fruit

16 ounce water or tea

Meal #5

Bowl of brown rice with curry sauce and a variety of vegetables

Bowl of lentil/vegetable soup

16 ounce yerba mate

16 ounces of water

Meal #6

8 ounce coconut water

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Meal #1

Bowl of oatmeal with fruit

Sprouted common allergen-free bread with almond butter

16 ounces of water

Meal #2

3 pieces of whole fruit

Fruit smoothie

16 ounces of water

Meal #3

12 sushi rolls “sliced up from two full size rolls” (rice and seaweed with avocado and cucumber)

½ roasted squash with steamed vegetables

16 ounces of water

Meal #4

3 pieces of whole fruit

Tropical fruit salad

16 ounces of water

Meal #5

Bowl of quinoa with kale, spinach, and a variety of beans and sprouts

Small green salad with seeds and common allergen-free nuts

16 ounces of water

Meal #6

2 home made whole food based raw food bars

16 ounces of water

For more meal programs and recipes visit our forum on http://www.veganbodybuilding.com/forum