Here is an example of the nutrient analysis for what I ate yesterday.
Breakfast:
Chocolate oatmeal pudding with eggwhite, dates, banana, persimmon, pomegranate, apple
Eggplant pate in sprouted wheat tortilla
Coffee with soymilk
Piece of dark chocolate
Lunch:
Mixed green salad topped with tabbouleh, guacamole, mexican bean stew, herbed lentil stew, steamed broccoli, piece of roasted acorn squash, fresh pineapple (all in different sections on top of the greens. I didn’t make all this. I was at a salad/hot bar);
Samples at grocery store: piece of rye bread and cinnamon raisin bread; 2 sample pieces of baklava (walnut and pistachio)
Snack:
Romaine leaf dippers with lima beans, eggplant pate, green onion, fennel, carrots and celery
Dinner:
Curried split pea soup with raisins, kale, mushrooms, and carrots;
Dessert: fruit salad (asian pear, papaya, kiwi)
This is the nutritional analysis for this day compared to the “women aged 31-50 years” lifestage group:
As you can see, nutrient needs are met and fat, cholesterol, and saturated fat are kept low when the majority of the foods are whole plant foods. And eating this way is delicious and satisfying!
