Breakfast Meal Ideas

Whole wheat toast topped with avocado and your choice of spices and vegetables

Oats topped with your choice of fruit, nuts, seeds and sweetener such as maple syrup or date syrup

Dairy & egg free pancakes topped with fresh fruit and maple syrup, date syrup or nut butter

Frozen fruit blended with a splash of plant milk or water and topped with fresh fruit, nuts and seeds

Healthy cereal or granola with fresh fruit and plant-based milk

Tofu Scramble served with sauteed vegetables and toast

Ideally a Cauliflower crust or whole wheat crust topped with all of your favorite vegetables, red sauce and dairy free cheese (optional)

Whole wheat pasta + fresh veggies + legumes + light low fat vinaigrette dressing

Rice Paper + Fresh Veggies + Peanut Dipping Sauce

Sweet Potato Fries + Guac + Veggies & Herbs 

(Dairy Free Ranch or Sour Cream)

Avoid iceberg lettuce if possible and stick with spinach, romaine, spring mix or arugula for your base and add your choice of vegetables and legumes for protein. Use a dairy free low fat dressing such as a balsamic vinaigrette.

Tortilla of your choosing but whole wheat is best. Add a layer of hummus and your favorite fresh veggies.  

Whole wheat pasta & Red sauce

Add fresh veggies and legumes for extra nutrients.

Baked Falafel balls, rice, avocado, cucumber, baked tortilla chips, tomatoes and hummus

Lentil loaf served with a side of baked or mashed potatoes and steamed vegetables

*Use egg replacer and dairy free butter or milk.

Pan seared tofu and veggies topped with your favorite plant based Asian sauce (no fish, dairy or eggs). Served with a side of brown rice.

Dairy free tomato soup.

Optional* Serve with bread and salad.

Lentil Curry served with a side of rice. 

Dip your favorite veggies and bread in hummus of a variety of flavors

Almond, soy, cashew or coconut yogurt topped with fruit, chia seeds and nuts

Classic PB&J

Avoid nut butters with added oil and opt for a healthy whole grain bread.