Vegan Menu Protein (grams) Breakfast Orange, 1 (123 g) 1.3 Multigrain cereal, (such as Red River) 1 cup (250 mL) 7.0 Wheat germ, 2 tbsp (14 g) 3.4 Soy milk, 1 cup (250 mL) 6.9 Whole wheat toast, 1 slice (21 g) 2.6 Tahini, 1 tbsp (15 mL) 2.7 Blackstrap molasses, 1 tsp (5 mL) 0 Noncaloric beverage 0 Breakfast total: 23.9 (537 calories) - Lunch Eggless egg (tofu) salad sandwich (see recipes in "Becoming Vegetarian" or "Cooking Vegetarian") 12.7 Carrot sticks, 1 carrot 0.7 Apple, 1 0.3 Muffin, 1 (see recipe in "Becoming Vegetarian") 7.3 Noncaloric beverage 0 Lunch total: 21.0 (681 calories) - Supper Spiced lentils Lentils, 1 cup 17.9 Onions, ¼ cup 0.8 Oil, ½ tsp 0 Brown Rice, 1 cup 4.9 Green salad Kale, 1 cup 2.4 Romaine lettuce, 1 cup 1.0 Salad dressing, tahini, 1 tbsp 2.7 Noncaloric beverage 0 Supper total 29.7 (649 calories) - Snacks and Dessert Trail mix, 3 tbsp walnuts, and 3 figs 3.9 Carrot cake, small slice 2.4 Total snacks 6.3 (366 calories) - Total protein: 80.9 grams (2233 calories) - Recommended protein intake for 59 kg person is approximately: 50 grams Iron: 29.1 mg Zinc: 15.5 mg Calcium: 1105 mg - To increase calories for a 170 pound person , the following foods are added; Breakfast: add 1/2 cup of cereal and slice of toast with tahini and molasses Lunch: add 1/2 sandwich Supper add 1/2 cup of rice Snacks: Banana and a small piece of carrot cake The day's total intake for the 170 pound person is 101 grams protein. (2950 calories) The recommended protein intake for someone of this weight is approximately 65 grams. - Protein Although there are no animal foods in this menu, protein provided over one and a half times the recommended protein intake. Even if the 2 most concentrated sources of protein were removed - the lentils, and the tofu in the sandwich - this vegan menu will easily exceed 50 grams that is recommended for most people (at 0.8 to 0.9 grams protein per kilogram body weight.) - Calorie Distribution in Vegan Diet % calories from Protein 14% Fat 27% Carbohydrate 59% Cholesterol 0 milligrams