Three-day Meal Plan

A main problem that many vegan teenagers face is that they don't know what to eat. They also don't know which foods give them the most vital nutrients. Here are some food options:

Breakfast Options:

Whole grain bagel

Oatmeal

Fruit

Fruit smoothies

Cereal (Kashi 7 Whole Grain puffs,
Dixie Diner's Club™Carb-Controlled Granola Cereal, Rice Krispies etc.) with Soymilk

Lunch Options:

Veggie Burger

PB&J Sandwich

Tofu

Cold pastas

Hummus and crackers

Avacado

Dinner Options:

Tofu Lasagna

Salads

Veggie Stir-Fry

Pastas

Dessert Options:

Fruit salad

Nondairy ice cream/soy yogurt

Vegan baked goods (cookies, cake, etc)

Snack Options:

Trail Mix

Nuts/seeds

Chips and salsa

Fruits (fresh)

The 3-day Meal Plan

Day 1

1. Medium sized bowl of Whole Grain Cereal and a glass of soymilk
2. Veggie burger with lettuce, tomato, and onions
3. A small bag of trail mix
4. Pasta with vegan noodles, tomatoes, and other veggies.

Day 2

1. Medium sized strawberry smoothie
2. Avocado sandwich and vegan pita bread with hummus
3. Tofu Lasagna

Day 3

1. Medium bowl of oatmeal
2. Medium bowl of pasta with vegan pesto
3. Tofu salad with lettuce, tomatoes and yellow peppers
4. Small bowl of nondairy chocolate ice cream

Here is a video of Tofu Lasagna being made:

Text Source:

http://www.veganoutreach.org/guide/what_to_eat.html

http://vegetariannutrition.net/vegetarian-teen/vegan-teen-athlete/

Photo Source:

http://www.kashi.com/products/kashi_puffs_original
http://soupsandwichgo.wordpress.com/
http://www.culinary.net/articlesfeatures/FeatureDetail.aspx?ID=1943
http://www.flickr.com/photos/cmariani/455678656/
http://cookingwithkait.com/2010/06/16/trail-mix-broccoli-salad/