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

  Day 1 Day 2 Day 3 Day 4 Day 5
Breakfast

Oatmeal with cinnamon and raisins

Soy/rice milk

Pumpernickel toast with jam

Grapefruit

Whole-grain bagel with apple butter

Veggie bacon

Cantaloupe

Oatmeal pancakes with applesauce topping

Sliced bananas

Soy sausage

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

Pumpernickel toast with jam

Orange

Oatmeal with berries, soymilk, and cinnamon

Banana

 Lunch

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

Carrot sticks

Canned lentil soup

Spinach salad

Orange

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

Orange

 Dinner

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

    
    
   
 

 



 

PCRM Nutrition Curriculum DVD
Purchase curriculum DVD Package

Let us know how you like the curriculum

CURRICULUM

Overview

Basic Principles

Encouraging Discussion

Session 1. Diabetes

Session 2. Overview of the Vegan Diet

Session 3. Vegan Diet Planning

Session 4. Replacing Meat

Session 5. Dairy Alternatives

Session 6. Dining Out

Session 7. Weight Loss

Session 8. Addictive Foods/Understanding Cravings

Session 9. Healthy Heart

Session 10. Glycemic Index

Session 11. Healthy Eating During Work and Travel

Session 12. Virtual Grocery Store Tour

Session 13. Breast Cancer

Session 14. Prostate Cancer

Session 15. Favoring Fiber

Session 16. Digestive Health

Session 17. Hypertension

Session 18. Cooking Demonstration (Optional)

Resources

 
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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org