People worry, unnecessarily, about starving or feeling less than satisfied on a vegetarian diet. Here’s a rather sumptuous, lavish day of eating, 2,900 calories’ worth:
Breakfast:
A cup of steel-cut oatmeal covered with strawberries,
raisins, blueberries, slivered almonds, brown sugar and cinnamon. A mug of French
dark roast coffee, whole beans freshly grinded, and then prepared in my French
press. Some raw sugar and chocolate soy milk. 600 calories
Mid-Morning Snack:
Two or three handfuls of my “power grub”: a mixture of granola, peanuts, almonds, raisins, and dried figs with another mug of dark roast coffee, prepared in the same way I already described. 300 calories.
Lunch:
Two cups of pinto beans cooked in my French Oven mixed with enchilada sauce, slathered with shredded cheddar cheese, a dollop of Greek organic low-fat yogurt, mango-peach salsa, wrapped in an oversized flour tortilla, a spinach salad with vinaigrette, a half cup on nonfat milk, a handful of blueberries for “dessert.” 700 calories.
Late-Afternoon Snack:
Three spears of chili-spiced mango from Trader Joe’s and a
cup on nonfat plain yogurt. Sometimes I’ll substitute the dried mango with
Medjool dates. 300 calories.
Dinner:
A giant past bowl of penne pasta with 3-cheese pasta sauce,
soy sausage meatballs, spinach,
covered with freshly-grated Parmesan, a half cup of nonfat milk, a bowl of
mixed berries for “dessert.” A substitute might be a breakfast burrito of eggs,
cheese, and soy sausages, wrapped in tortilla or flat bread. Another option: garden burger on honey wheat bun, sliced cheese, tomatoes, onions, etc. 700 calories.
Bedtime Snack:
Bowl of oat cereal mixed with granola and blueberries and
nonfat milk. (sometimes substitute with whole-wheat toast and almond butter and
honey) 300 calories.
Total Calories: 2,900
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