Self Magazine provided a nutritious sample vegan day’s worth of food:

Breakfast

• 1 cup oatmeal with 1/2 cup blueberries and 1/2 cup fortified soymilk
• 1 slice whole-grain toast with 1 tbsp peanut butter

Snack

• 4 cinnamon graham cracker squares
• 1 cup fortified chocolate soymilk

Lunch

• Hummus sandwich with 1/4 cup hummus and sliced tomato on 2 slices whole-grain bread
• 1 cup crudités dipped in 1/4 cup salsa
• 1 cup calcium-fortified orange juice

Snack

• 1/4 cup almonds
• Banana (or other whole fresh fruit)

Dinner

• 1 cup pasta (whole-grain if you like, but it’s not necessary) with 1/2 cup marinara sauce
• 2 cups kale steamed, then sautéed in 1 tsp olive oil

Dessert

• 1/2 cup lemon Italian ice with 1/2 cup fresh or frozen raspberries

Total day’s calories: 1,963
52.6 g fat (11.7 g saturated), 306 g carbs, 37 g fiber, 77 g protein

That’s a good start for someone new to veganism. Just eat that everyday till you get more adventurous. For more ideas of what to eat, check out the recipe search >>

Also, take a look here:

• 10 Veg Energy Foods
• 10 Vegan Lunches
• Quick ‘n Easy Packaged Vegan
• Six Easy Vegan Breakfasts
• 7 Recipes For Full And Part-Time Vegans
• Week Of Vegan: A Visual Food Diary

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Sections: Vegan Food
Topics: 77 grams of vegan protein, Food, self magazine, Vegan