Five-Day Menu Plan (Vegan and Low-Fat Menu)

The Physicians Committee

Five-Day Menu Plan (Vegan and Low-Fat Menu)

  Day 1 Day 2 Day 3 Day 4 Day 5

Oatmeal with cinnamon and raisins

Soy/rice milk

Pumpernickel toast with jam


Whole-grain bagel with apple butter

Veggie bacon


Oatmeal pancakes with applesauce topping

Sliced bananas

Soy sausage

Tofu scramble with added vegetables (e.g., tomatoes, zucchini)

Pumpernickel toast with jam


Oatmeal with berries, soymilk, and cinnamon



Whole-wheat pita stuffed with hummus, sliced tomatoes, and lettuce

Carrot sticks

Canned lentil soup

Spinach salad


Whole-wheat bread

Bean burritos: black beans in corn tortillas, chopped lettuce, tomatoes, and salsa

Spinach salad with low-
fat dressing

Veggie burger on a whole-wheat bun with veggies

Bean salad

Apple slices

Leftover chili

Baked corn tortilla chips

Baby carrots



Baked beans

Baked sweet potato

Steamed collard greens with lemon juice

Baked apple

Whole-wheat pasta with marinara sauce

Side salad with low-fat dressing

Chinese stir-fry over brown rice: tofu, broccoli, pea pods, water chestnuts, bok coy

Cantaloupe chunks drizzled with fresh
lime juice

Homemade chili with black and kidney beans

Baked corn tortillas


Vegetable fajitas: peppers, carrots, broccoli, plantains

Whole-wheat tortillas

Spinach salad with mangoes

 Snacks Dried figs Smoothie: banana, soymilk, frozen berries, vanilla Whole-wheat pita chips with hummus

Mixed fruit salad

Baked corn tortillas with salsa

Hummus with carrots and cucumbers

Carrots and raisins