Vegan Forum

[cooksalot77]

I was just wondering if ones could please post what they eat in a day. I would really appreciate it. Sometimes I think I eat too much, then other days too little. Im hoping this will help with that.

Thanks,

cooks

[jayanixg]

Breakfast
To make sure you meet all of your nutrient needs on a balanced diet, include a variety of foods from each group at each meal. When following a 2,000-calorie diet, a balanced breakfast includes 1 cup of fruit, two servings of grain, 1 oz. of meat or beans, 1 cup of milk and 2 tsp. of oil. An ideal balanced breakfast could include one egg scrambled in 1 tsp. of oil, two slices of whole wheat toast with 1 tsp. of margarine, 1 cup of cubed cantaloupe and 1 cup of nonfat milk.

Lunch
Choose lean sources of meat and low-fat or nonfat dairy foods to limit saturated fat. Saturated fat increases your risk of heart disease. A balanced lunch on a 2,000-calorie diet includes 1 cup of fruit, 1 cup of vegetables, two servings of grains, 2 oz. of meat or beans, 1 cup of milk and 2 tsp. of oil. An ideal balanced lunch might consist of a turkey sandwich with 2 oz. of lean deli turkey on two slices of whole wheat bread with 1 tsp. of mayonnaise, 2 cups of mixed greens with 1 tbsp. of salad dressing, a small apple and 1 cup of nonfat yogurt.

Dinner
A balanced dinner on a 2,000-calorie diet includes 1 1/2 cups of vegetables, two servings of grains, 2 1/2 oz. of meat or beans, 1 cup of milk and 2 tsp. of oil. An ideal balanced dinner might contain 2 1/2 oz. of broiled salmon with 1 1/2 cups of spinach sauteed in 1 tsp. of olive oil, 1 cup of brown rice and 1 cup of nonfat milk.

That would be it. Just be sure that you are in a balanced meal everyday.