Sample menus

Here is a sample weekly menu for each calorie requirement. The table below helps to determine a hypothesis of calorie needs based on age, gender, and level of physical activity.

The sample menus are just examples to get ideas started: during the various weeks, grains, vegetables and fruit will be varied (depending on season), and above all the recipes, so as to enjoy ever-changing dishes.

Of course, it is not in any way necessary to always have to count up the various servings to decide your daily menu: once into the habit and once the optimal proportion of the various foods is understood, it will be completely natural to choose the ingredients for the dishes to be prepared every day!

Legend

For each menu, the number of servings, determined according to the rules of VegPlate, of the various food groups of which it is composed, is also indicated; and listed in parentheses for each ingredient is the number of servings it covers, of which food group. 1G means "1 serving of the group of grains", 1P is "1 serving of the group of foods rich in proteins", 1.5V is "one and a half servings of the group of vegetables", and so on.

The asterisk (*) indicates the use of discretionary calories.

All weights are expressed on raw foods or, in the case of legumes, dry legumes, unless otherwise specified.

Source

All of the menu contents are from the book "Il Piatto Veg", Edizioni Sonda, 2015, courtesy of the publisher, and can be downloaded as a pdf file from the publisher's site.

Calorie requirements calculation

This table shows estimates of the amount of calories needed to maintain energy balance, according to age group, gender, and three different levels of physical activity.

Sedentario indicates a lifestyle that includes only the light physical activity of everyday life.
Moderately active indicates a lifestyle that includes physical activity equivalent to a walk of 2.5-5 km at a speed of 5-6.5 km / hour, in addition to the light physical activity of everyday life.
Active indicates a lifestyle that includes physical activity equivalent to a walk of .more than 5 km at a speed of 5-6.5 km / hour, in addition to the light physical activity of everyday life.

Requirements for women in calories, aged 18 years and over:

Age	Sedentary lifestyle	Moderately active lifestyle	Active lifestyle
18	1800	2000	2400
19-30	1800-2000	2000-2200	2400
31-50	1800	2000	2200
51 and above	1600	1800	2000-2200

Requirements for men in calories, aged 18 years and over:

Age	Sedentary lifestyle	Moderately active lifestyle	Active lifestyle
18	2000-2400	2400-2800	2800-3200
19-30	2400-2600	2600-2800	3000
31-50	2200-2400	2400-2600	2800-3000
51 and above	2000-2200	2200-2400	2400-2800

Sample menus by calorie requirement

Sample menu of 1200 calories
Sample menu of 1400 calories
Sample menu of 1600 calories
Sample menu of 1800 calories
Sample menu of 2000 calories
Sample menu of 2200 calories
Sample menu of 2400 calories
Sample menu of 2600 calories
Sample menu of 2800 calories
Sample menu of 3000 calories
Sample menu of 3200 calories
Sample menu of 3400 calories
Sample menu of 3600 calories
Sample menu of 3800 calories
Sample menu of 4000 calories

Sample menu of 1200 calories

Servings of VegPlate
Grains: 5; Foods rich in protein 3;. VEGETABLES: 6; Fruit: 1; Nuts and oilseeds: 1; Fats: 1; Discretionary calories: 57 (American guidelines USDA: 171).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day

Breakfast: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); whole wheat bread, 30 g (1G), spread with nut or seed cream, 20 g (e.g., tahin, hazelnut cream, etc.) (2/3N)

Mid-morning snack: 150 g fresh fruit (e.g., 2 kiwi) (1F)

Mid-afternoon snack: popcorn, 15g (0.5G)

Plus 1 teaspoon of flaxseed oil (1F) with dinner.

Monday

LUNCH
Spelt salad (single course): 30 g of spelt (1G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), chickpeas (90 g dried, 240 g cooked) (3D), and a sprinkle of ground flaxseed, 10 g (1/3N).

DINNER
DINNER Pasta with broccoli: 45 g of whole wheat pasta (1,5G), 150 g broccoli (1.5V), 50 g onion (0.5V), 2 g of thyme (*).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (1V).

Tuesday

LUNCH
Risotto with brown rice: 30g rice (1G), 100g spinach (1V), and a sprinkling of ground flaxseed, 10g (1/3N).
Vegetable meatballs 50 g of potatoes (0.5V), 50 g carrots (0.5V), 100 g of cauliflower (1V), 30 g of lentils (dried) (1 p), 5 g of mint (*).
Steamed Brussels sprouts, 100 g (1V).

DINNER
Pasta with tofu pesto: 45 g of whole wheat pasta (1,5 c), 40 g of crumbled tofu (0,5 p), 10 g of dried tomatoes (*).
Beans with artichokes: 45 g of corona beans (1,5 p), 200 g of artichoke hearts (2V).

Wednesday

LUNCH
Pasta with seitan and curry: 45g wholegrain pasta (1.5G). 30g seitan (1P), 80g tofu (1P), 50g onion (0.5V), 1g curry(*) and a sprinkling of ground flaxseeds, 10g (1/3N).
Stewed zucchini: 250g zucchini (2.5V), 50g onions (0.5V), 2g thyme (*).

DINNER
Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G).
Baked bell peppers, 250g (2.5V).

Thursday

LUNCH
Grain barley with porcini mushrooms: 30 g of barley (1G), 50 g onion (0.5V) to sauté with 100 g of porcini mushrooms (1V) and 2 g of thyme (*), plus a sprinkling of ground flaxseed, 10g (1/3N).
Baked squash and leeks: 200g squash (2V), 50 g leeks (0.5V), 5 g of rosemary (*).

DINNER
Pasta with garlic and oil: 45g of whole wheat pasta (1,5 c), 5 g of garlic (*), olive oil (*), red bell pepper (*) and 3 g marjoram (*).
Salad with chickpeas and arugula: 90g of chickpeas (240 g cooked) (3P), 10g of parsley (*), 2g of thyme (*), 10g minced arugula(1V), 100g of cherry tomatoes (1V) and lemon to taste (*).

Friday

LUNCH
Pasta with basil: 45g wholegrain pasta (1.5G), 40g tofu (0.5P), 10g basil (*), and a sprinkling of ground flaxseeds, 10g (1/3N).
Cream of cannellini beans: 45g of cannellini beans (120g cooked) (1.5P) and 3g of thyme (*).
Grilled eggplant, 200g (2V) with 5g of chopped parsley (*).

DINNER
Risotto with asparagus: 30g of brown rice (1G), 150g asparagus (1.5V), 50g onion (0.5V).
Marinated tempeh: 80g of tempeh (1P), marinated in 10g dried tomatoes (*) , 200g of ripe tomatoes (2V) and 10 g of black olives (*).

Saturday

LUNCH
Quinoa salad with bell peppers: 30g quinoa (1G) 10g olive paste (*), 100g bell peppers (1V), 5g capers (*), 5g basil (*), and a sprinkling of ground flaxseeds, 10g (1/3N).
Stewed broad beans with chicory: 45g broad beans (120g cooked) (1.5 p), 150g chicory (1.5V), 5g of garlic (*).

DINNER
Raw foodist zucchini spaghetti: 200g zucchini (2V), seasoned with 100g kale pâté (1V), and 2g thyme (*).
Kamut with lentils: 45g Kamut (1,5G), 50g onion (0.5V), 45g of lentils (120g cooked) (1,5P), 2g cumin.

Sunday

LUNCH
Cooked spelt grain with artichokes: 30g of spelt (1G), 50g artichokes (0.5V), 50g onions (0.5V), 5g garlic (*), and a sprinkling of ground flaxseed, 10g (1/3N).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beetroot (2V).

DINNER
Spaghetti with bell peppers: 45g of whole wheat spaghetti (1,5G) with 100g bell pepper cream (1V).
Lentils with tomato sauce: 60g of red lentils (2P), 50g of tomato paste (0.5V), 5g of rosemary (*).
Savoy cabbage salad: 50g of green Savoy cabbage (0.5V), 50g of red Savoy cabbage (0.5V), 50g of fennel (0.5V), seasoned with lemon (*) and ginger (*).

Daily total nutrients

Total calories 1200, of which discretionary 67; 58% carbohydrates, 18% protein, 24% lipids.

Proteins: 53 g; Lipids: 31 g; Carbohydrates: 174 g; Fiber 42 g; Iron: 18 mg; Calcium: 776 mg; Sodium: 573 mg; Potassium: 3504 mg; Zinc: 9.91 mg.

Sample menu of 1400 calories

Servings of VegPlate
Grains: 7; Foods rich in protein 3;. Vegetables: 6; Fruit: 1; Nuts and oilseeds: 1; Fats: 1; Discretionary calories: 57 (American guidelines USDA: 171).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day

Mid-morning snack: 150 g fresh fruit (e.g., 2 kiwi) (1F)

Mid-afternoon snack: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); popcorn 15g (0,5G)

Plus 1 teaspoon of flaxseed oil (1F) with dinner.

Monday

LUNCH
Spelt salad (single course): 45g of spelt (1G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), chickpeas (90 g dried, 240 g cooked) (3D), and a sprinkle of ground flaxseed, 10 g (1/3N).

DINNER
Pasta with broccoli: 60g of whole wheat pasta (2G), 150g broccoli (1.5V), 50 g onion (0.5V), 2 g of thyme (*).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (1V).

Tuesday

LUNCH
Risotto with brown rice: 45g rice (1.5G), 100g spinach (1V), and a sprinkling of ground flaxseed, 10g (1/3N).
Vegetable meatballs 50 g of potatoes (0.5V), 50 g carrots (0.5V), 100 g of cauliflower (1V), 30 g of lentils (dried) (1P), 5 g of mint (*).
Steamed Brussels sprouts, 100 g (1V).

DINNER
Pasta with tofu pesto: 60g of whole wheat pasta (2G), 40 g of crumbled tofu (0.5P), 10 g of dried tomatoes (*).
Beans with artichokes: 45 g of corona beans (1,5P), 200 g of artichoke hearts (2V).

Wednesday

LUNCH
Pasta with seitan and curry: 60g wholegrain pasta (1.5G). 30g seitan (1P), 80g tofu (1P), 50g onion (0.5V), 1g curry(*) and a sprinkling of ground flaxseeds, 10g (1/3N).
Stewed zucchini: 250g zucchini (2.5V), 50g onions (0.5V), 2g thyme (*).

DINNER
DINNER Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G), 15 g of toasted wholewheat baguette slices(0.5G).
Baked bell peppers, 250g (2.5V).

Thursday

LUNCH
Cooked grain barley with porcini mushrooms: 45g of barley (1.5G), 50 g onion (0.5V) to sauté with 100 g of porcini mushrooms (1V) and 2 g of thyme (*), plus a sprinkling of ground flaxseed, 10g (1/3N).
Baked squash and leeks: 200g squash (2V), 50 g leeks (0.5V), 5 g of rosemary (*).

DINNER
Pasta with garlic and oil: 60g of whole wheat pasta (1.5G), 5 g of garlic (*), olive oil (*), hot pepper (*) and 3 g marjoram (*).
Salad with chickpeas and arugula: 90g of chickpeas (240 g cooked) (3P), 10g of parsley (*), 2g of thyme (*), 10g minced arugula(1V), 100g of cherry tomatoes (1V) and lemon to taste (*).

Friday

LUNCH
Pasta with basil: 60g wholegrain pasta (2G), 40g tofu (0.5P), 10g basil (*), and a sprinkling of ground flaxseeds, 10g (1/3N).
Cream of cannellini beans: 45g of cannellini beans (120g cooked) (1.5P) and 3g of thyme (*).
Grilled eggplant, 200g (2V) with 5g of chopped parsley (*).

DINNER
Risotto with asparagus: 45g of brown rice (1.5G), 150g asparagus (1.5V), 50g onion (0.5V).
Marinated tempeh: 80g of tempeh (1P), marinated in 10g dried tomatoes (*) , 200g of ripe tomatoes (2V) and 10 g of black olives (*).

Saturday

LUNCH
Quinoa salad with bell peppers: 45g quinoa (1.5G) 10g olive paste (*), 100g bell peppers (1V), 5g capers (*), 5g basil (*), and a sprinkling of ground flaxseeds, 10g (1/3N).
Stewed broad beans with chicory: 45g broad beans (120g cooked) (1.5P), 150g chicory (1.5V), 5 g of garlic (*).

DINNER
Raw foodist zucchini spaghetti: 200g zucchini (2V), seasoned with 100g kale pâté (1V), and 2g thyme (*).
Kamut with lentils: 60g Kamut (2,5G), 50g onion (0.5V), 45g of lentils (120g cooked) (1,5P), 2g cumin.

Sunday

LUNCH
Cooked spelt grain with artichokes: 45g of spelt (1.5G), 50g artichokes (0.5V), 50g onions (0.5V), 5g garlic (*), and a sprinkling of ground flaxseed, 10g (1/3N).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beets (2V).

DINNER
Spaghetti with bell peppers: 60g of whole wheat spaghetti (2G) with 100g bell pepper cream (1V).
Lentils with tomato sauce: 60g of red lentils (2P), 50g of tomato paste (0.5V), 5g of rosemary (*).
Savoy cabbage salad: 50g of green Savoy cabbage (0.5V), 50g of red Savoy cabbage (0.5V), 50g of fennel (0.5V), seasoned with lemon (*) and ginger (*).

Daily total nutrients

Total calories 1400, of which discretionary 79; 61% carbohydrates, 17% protein, 22% lipids.

Proteins: 57 g; Lipids: 33 g; Carbohydrates: 213 g; Fiber 45 g; Iron: 19 mg; Calcium: 1042 mg; Sodium: 732 mg; Potassium: 3661 mg; Zinc: 11 mg.

Sample menu of 1600 calories

Servings of VegPlate
Grains: 8; Foods rich in protein 3;. Vegetables: 6; Fruit: 1.5; Nuts and oilseeds: 1.5; Fats: 1; Discretionary calories: 52 (American guidelines USDA: 132).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day

Breakfast: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); whole wheat bread, 45g (1G), spread with nut or seed cream, 15g (e.g., tahin, hazelnut cream, etc.) (0.5N)

Mid-morning snack: 150 g fresh fruit (e.g., 1 banana) (1F); 30 g walnuts (1N).

Mid-afternoon snack: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); popcorn 15g (0,5G); fresh fruit,75 g (e.g., 1 kiwi) (0.5F).

Plus 1 teaspoon of flaxseed oil (1F) e 30 g wholegrain bread (1G) with all dinners.

Monday

LUNCH
Spelt salad (single course): 60g of spelt (1G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), chickpeas (90 g dried, 240 g cooked) (3P).

DINNER
Pasta with broccoli: 30g of whole wheat pasta (2G), 150g broccoli (1.5V), 50 g onion (0.5V), 2 g of thyme (*).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (1V).

Tuesday

LUNCH
Risotto with brown rice: 60 g rice (2G), 100 g of spinach (1V).
Vegetable meatballs: 50 g of potatoes (0.5V), 50 g carrots (0.5V), 100 g of cauliflower (1V), 30 g of lentils (dried) (1P), 5 g of mint (*).
Steamed Brussels sprouts, 100 g (1V).

DINNER
Pasta with tofu pesto: 30g of whole wheat pasta (2G), 40 g of crumbled tofu (0.5P), 10 g of dried tomatoes (*).
Beans with artichokes: 45 g of corona beans (1,5P), 200 g of artichoke hearts (2V).

Wednesday

LUNCH
Pasta with seitan and curry: 60g wholegrain pasta (2G). 30g seitan (1P), 80g tofu (1P), 50g onion (0.5V), 1g curry(*) and a sprinkling of ground flaxseeds, 10g (1/3N).
Stewed zucchini: 250g zucchini (2.5V), 50g onions (0.5V), 2g thyme (*).

DINNER
Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G).
Baked bell peppers, 250g (2.5V).

Thursday

LUNCH
Cooked grain barley with porcini mushrooms: 60g of barley (1G), 50 g onion (0.5V) to sauté with 100 g of porcini mushrooms (1V) and 2 g of thyme (*), plus a sprinkling of ground flaxseed, 10g (1/3N).
Baked squash and leeks: 200g squash (2V), 50 g leeks (0.5V), 5 g of rosemary (*).

DINNER
Pasta with garlic and oil: 30g of whole wheat pasta (1.5G), 5 g of garlic (*), olive oil (*), hot pepper (*) and 3 g marjoram (*).
Salad with chickpeas and arugula: 90g of chickpeas (240 g cooked) (3P), 10g of parsley (*), 2g of thyme (*), 10g minced arugula(1V), 100g of cherry tomatoes (1V) and lemon to taste (*).

Friday

LUNCH
Pasta with basil: 30g wholegrain pasta (1G), 40g tofu (0.5P), 10g basil (*), and a sprinkling of ground flaxseeds, 10g (1/3N).
Cream of cannellini beans: 45g of cannellini beans (120g cooked) (1.5P) and 3g of thyme (*).
Grilled eggplant, 200g (2V) with 5g of chopped parsley (*).

DINNER
Risotto with asparagus: 60g of brown rice (2G), 150g asparagus (1.5V), 50g onion (0.5V).
Marinated tempeh: 80g of tempeh (1P), marinated in 10g dried tomatoes (*) , 200g of ripe tomatoes (2V) and 10 g of black olives (*).

Saturday

LUNCH
Quinoa salad with bell peppers: 60g quinoa (1G) 10g olive paste (*), 100g bell peppers (1V), 5g capers (*), 5g basil (*), and a sprinkling of ground flaxseeds, 10g (1/3N).
Stewed broad beans with chicory: 45g broad beans (120g cooked) (1.5P), 150g chicory (1.5V), 5 g of garlic (*).

DINNER
Raw foodist zucchini spaghetti: 200g zucchini (2V), seasoned with 100g kale pâté (1V), and 2g thyme (*).
Kamut with lentils: 30g Kamut (1G), 50g onion (0.5V), 45g of lentils (120g cooked) (1,5P), 2g cumin.

Sunday

LUNCH
Cooked spelt grain with artichokes: 60g of spelt (2G), 50g artichokes (0.5V), 50g onions (0.5V), 5g garlic (*), and a sprinkling of ground flaxseed, 10g (1/3N).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beets (2V).

DINNER
Spaghetti with bell peppers: 30g of whole wheat spaghetti (1G) with 100g bell pepper cream (1V).
Lentils with tomato sauce: 60g of red lentils (2P), 50g of tomato paste (0.5V), 5g of rosemary (*).
Savoy cabbage salad: 50g of green Savoy cabbage (0.5V), 50g of red Savoy cabbage (0.5V), 50g of fennel (0.5V), seasoned with lemon (*) and ginger (*) and 30 g raisins (1F).

Daily total nutrients

Total calories 1600, of which discretionary 20; 60% carbohydrates, 15% protein, 25% lipids.

Proteins: 60 g; Lipids: 47 g; Carbohydrates: 246 g; Fiber 44 g; Iron: 20 mg; Calcium: 1026 mg; Sodium: 929 mg; Potassium: 3896 mg; Zinc: 12 mg.

Sample menu of 1800 calories

Servings of VegPlate
Grains: 9; Foods rich in protein 3; Vegetables: 6; Fruit: 2; Nuts and oilseeds: 2; Fats: 1; Discretionary calories: 46 (American guidelines USDA: 195).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day

Breakfast: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); whole wheat bread, 60g (1G), spread with nut or seed cream, 15g (e.g., tahin, hazelnut cream, etc.) (0.5N)

Mid-morning snack: 150 g fresh fruit (e.g., 1 apple) (1F); 30 g walnuts (1N).

Mid-afternoon snack: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); popcorn 15g (0,5G); fresh fruit,75 g (e.g., 1 banana) (1F).

Plus 1 teaspoon of flaxseed oil (1F) at dinner and 30 g wholegrain bread (1G) with all lunches and dinners.

Monday

LUNCH
Spelt salad (single course): 60g of spelt (1G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), chickpeas (90 g dried, 240 g cooked) (3P).

DINNER
Pasta with broccoli: 30g of whole wheat pasta (2G), 150g broccoli (1.5V), 50 g onion (0.5V), 15g of pistachios (0.5N).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (0,5V).

Tuesday

DINNER
Pasta with pine nuts pesto: 30g of whole wheat pasta (1G), 15g of chopped pine nuts (0.5N), 10 g of dried tomatoes (*).
Beans with artichokes: 60g of corona beans (2P), 200 g of artichoke hearts (2V).

Wednesday

LUNCH
Pasta with seitan and curry: 60g wholegrain pasta (2G). 30g seitan (1P), 80g tofu (1P), 50g onion (0.5V), 1g curry(*) and a sprinkling of ground flaxseeds, 15g (0.5N).
Stewed zucchini: 250g zucchini (2.5V), 50g onions (0.5V), 2g thyme (*).

DINNER
Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G).
Baked bell peppers, 250g (2.5V).

Thursday

LUNCH
Cooked grain barley with porcini mushrooms: 60 g barley (2G), 50 g onion (0, 5V) to sauté with 100 g of porcini mushrooms (1V).
Baked squash and leeks: 200g squash (2V), 50 g leeks (0.5V), 5 g of rosemary (*).

DINNER
Pasta with garlic and oil: 30g of whole wheat pasta (1.5G), 5 g of garlic (*), olive oil (*), hot pepper (*) and 3 g marjoram (*).
Chickpea hummus: 90 g of chickpeas (240 g from cooked) (3P), 10 g of parsley (*), 15 g of tahini (0,5N) and lemon to taste (*).
Salad: 50 g of arugula (0.5V), 150g of tomatoes (1.5V).

Friday

LUNCH
Pasta with basil: 30g of whole wheat pasta (1G), 15g of chopped pine nuts (0.5N), 10 g of basil (*).
Cream of cannellini beans: 60g of cannellini beans (160g cooked) (2P) and 3g of thyme (*).
Grilled eggplant, 200g (2V) with 5g of chopped parsley (*).

Saturday

LUNCH
Quinoa salad with bell peppers: 60g quinoa (2G) 10g olive paste (*), 100g bell peppers (1V), 5g capers (*), 5g basil (*).
Stewed broad beans with chicory: 45g broad beans (120g cooked) (1.5P), 150g chicory (1.5V), 5 g of garlic (*).

DINNER
Raw foodist zucchini spaghetti: 200g zucchini (2V), seasoned with 100g kale pâté (1V), and 15 g of pistachios (0.5N).
Kamut with peas: 30g Kamut (1G), 50g onion (0.5V), 45g of lentils (120g cooked) (1,5P), 2g cumin.

Sunday

LUNCH
Cooked spelt grain with artichokes: 60g spelt (2G), 50g artichokes (0.5V), 50 g onion (0.5V), 5g of garlic (*).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beets (2V).

Daily total nutrients

Total calories 1800, of which discretionary 49; 60% carbohydrates, 14% protein, 26% lipids.

Proteins: 63 g; Lipids: 54 g; Carbohydrates: 272 g; Fiber 49 g; Iron: 21 mg; Calcium: 1040 mg; Sodium: 1175 mg; Potassium: 4012 mg; Zinc: 12.8 mg.

Sample menu of 2000 calories

Servings of VegPlate
Grains: 10; Foods rich in protein 3; Vegetables: 6; Fruit: 2.5; Nuts and oilseeds: 2; Fats: 2; Discretionary calories: 74 (American guidelines USDA: 267).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day

Mid-morning snack: 30 g wholegrain toast (1G); fresh fruit 150 g (e.g., 1 apple) (1F); 30 g walnuts (1N).

Mid-afternoon snack: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); fruit salad 225 g (e.g., 1 banana 150 g and 75 g strawberries) (1F).

Plus: 1 teaspoon of flaxseed oil (1F) at dinner; 30 g wholegrain bread (1G) with all lunches and dinners; 1 teaspoon of extra-virgin olive oil (1F) at all lunches.

Monday

LUNCH
Spelt salad (single course): 60g of spelt (1G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), chickpeas (90 g dried, 240 g cooked) (3P).

DINNER
Pasta with broccoli: 30g of whole wheat pasta (1G), 150g broccoli (1.5V), 50 g onion (0.5V), 15g of pistachios (0.5N).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (0,5V).

Tuesday

DINNER
Pasta with pine nut pesto: 30g of whole wheat pasta (1G), 15g of chopped pine nuts (0.5N), 10 g of dried tomatoes (*).
Beans with artichokes: 60g of corona beans (2P), 200 g of artichoke hearts (2V).

Wednesday

DINNER
Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G).
Baked bell peppers, 250g (2.5V).

Thursday

DINNER
Pasta with garlic and oil: 30g of whole wheat pasta (1G), 5 g of garlic (*), olive oil (*), hot pepper (*) and 3 g marjoram (*).
Chickpea hummus: 90 g of chickpeas (240 g from cooked) (3P), 10 g of parsley (*), 15 g of tahini (0,5N) and lemon to taste (*).
Salad: 50 g of arugula (0.5V), 150g of tomatoes (1.5V).

Friday

Saturday

Sunday

LUNCH
Cooked spelt grain with artichokes: 60g spelt (2G), 50g artichokes (0.5V), 50 g onion (0.5V), 5g of garlic (*).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beets (2V).

Daily total nutrients

Total calories 2000, of which discretionary 73; 60% carbohydrates, 13% protein, 27% lipids.

Proteins: 67 g; Lipids: 61 g; Carbohydrates: 299 g; Fiber 53 g; Iron: 23 mg; Calcium: 1080 mg; Sodium: 1428 mg; Potassium: 4176 mg; Zinc: 13 mg.

Sample menu of 2200 calories

Servings of VegPlate
Grains: 11; Foods rich in protein 3; Vegetables: 6; Fruit: 3; Nuts and oilseeds: 2.5; Fats: 2; Discretionary calories: 69 (American guidelines USDA: 290).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day

Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); whole wheat bread, 60g (1G), spread with nut or seed cream, 15g (e.g., tahin, hazelnut cream, etc.) (0.5N)

Mid-morning snack: 30 g wholegrain toast (1G); fresh fruit 150 g (e.g., 1 apple) (1F); 30 g walnuts (1N).

Mid-afternoon snack: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); fruit salad 300g (e.g., 1 banana 150g and 150g strawberries) (2F).

Plus: 1 teaspoon of flaxseed oil (1F) at dinner; 30 g wholegrain bread (1G) with all lunches and dinners; 1 teaspoon of extra-virgin olive oil (1F) at all lunches.

Monday

LUNCH
Spelt salad (single course): 60g of spelt (2G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), chickpeas (90 g dried, 240 g cooked) (3P).

DINNER
Pasta with broccoli: 60g of whole wheat pasta (2G), 150g broccoli (1.5V), 50 g onion (0.5V), 30g of pistachios (1N).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (0,5V).

Tuesday

DINNER
Pasta with pine nut pesto: 60g of whole wheat pasta (2G), 30g of chopped pine nuts (1N), 10 g of dried tomatoes (*).
Beans with artichokes: 60g of corona beans (2P), 200 g of artichoke hearts (2V).

Wednesday

LUNCH
Pasta with seitan and curry: 60g wholegrain pasta (2G). 30g seitan (1P), 80g tofu (1P), 50g onion (0.5V), 1g curry(*) and a sprinkling of ground flaxseeds, 30g (1N).
Stewed zucchini: 250g zucchini (2.5V), 50g onions (0.5V), 2g thyme (*).

DINNER
Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G), 30g of toasted wholewheat baguette slices(1G).
Baked bell peppers, 250g (2.5V).

Thursday

DINNER
Pasta with garlic and oil: 60g of whole wheat pasta (2G), 5 g of garlic (*), olive oil (*), hot pepper (*) and 3g marjoram (*).
Chickpea hummus: 90 g of chickpeas (240 g from cooked) (3P), 10 g of parsley (*), 30g of tahin (0,5N) and lemon to taste (*).
Salad: 50 g of arugula (0.5V), 150g of tomatoes (1.5V).

Friday

LUNCH
Pasta with basil: 60g of whole wheat pasta (2G), 30g of chopped pine nuts (0.5N), 15g of basil (*).
Cream of cannellini beans: 60g of cannellini beans (160g cooked) (2P) and 3g of thyme (*).
Grilled eggplant, 200g (2V) with 5g of chopped parsley (*).

Saturday

DINNER
Raw foodist zucchini spaghetti: 200g zucchini (2V), seasoned with 100g kale pâté (1V), and 30g of pistachios (1N).
Kamut with peas: 60g Kamut (2G), 50g onion (0.5V), 45g of lentils (120g cooked) (1,5P), 2g cumin.

Sunday

LUNCH
Cooked spelt grain with artichokes: 60g spelt (2G), 50g artichokes (0.5V), 50 g onion (0.5V), 5g of garlic (*).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beets (2V).

Daily total nutrients

Total calories 2200, of which discretionary 73; 59% carbohydrates, 13% protein, 28% lipids.

Proteins: 75 g; Lipids: 69 g; Carbohydrates: 324 g; Fiber 59 g; Iron: 26 mg; Calcium: 1157 mg; Sodium: 1484 mg; Potassium: 4524 mg; Zinc: 15 mg.

Sample menu of 2400 calories

Servings of VegPlate
Grains: 12; Foods rich in protein 3; Vegetables: 6; Fruit: 3; Nuts and oilseeds: 3; Fats: 2; Discretionary calories: 96 (American guidelines USDA: 362).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day

Breakfast: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); whole wheat bread, 60g (2G), spread with nut or seed cream, 30g (e.g., tahin, hazelnut cream, etc.) (1N)

Mid-morning snack: 30 g wholegrain toast (1G); fresh fruit 150 g (e.g., 1 apple) (1F); 30 g walnuts (1N).

Mid-afternoon snack: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); fruit salad 300g (e.g., 1 banana 150g and 150g strawberries) (2F).

Plus: 1 teaspoon extra-virgin olive oil (1G) and 60g of wholemeal bread (2G) at every lunch; 1 teaspoon of flaxseed oil (1G) and 30g of wholemeal bread (1G) at all dinners.

Monday

LUNCH
Spelt salad (single course): 60g of spelt (2G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), boiled chickpeas (90 g dried, 240 g cooked) (3P).

DINNER
Pasta with broccoli: 60g of whole wheat pasta (2G), 150g broccoli (1.5V), 50 g onion (0.5V), 30g of pistachios (1N).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (0,5V).

Tuesday

Wednesday

DINNER
Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G), 30g of toasted wholewheat baguette slices(1G).
Baked bell peppers, 250g (2.5V).

Thursday

Friday

LUNCH
Pasta with basil: 60g of whole wheat pasta (2G), 30g of chopped pine nuts (1N), 15g of basil (*).
Cream of cannellini beans: 60g of cannellini beans (160g cooked) (2P) and 3g of thyme (*).
Grilled eggplant, 200g (2V) with 5g of chopped parsley (*).

Saturday

Sunday

LUNCH
Cooked spelt grain with artichokes: 60g spelt (2G), 50g artichokes (0.5V), 50 g onion (0.5V), 5g of garlic (*).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beets (2V).

Daily total nutrients

Total calories 2400, of which discretionary 111; 57% carbohydrates, 14% protein, 29% lipids.

Proteins: 80 g; Lipids: 78 g; Carbohydrates: 343 g; Fiber 62 g; Iron: 28 mg; Calcium: 1228 mg; Sodium: 1666 mg; Potassium: 4649 mg; Zinc: 16 mg.

Sample menu of 2600 calories

Servings of VegPlate
Grains: 13; Foods rich in protein 3; Vegetables: 6; Fruit: 3.5; Nuts and oilseeds: 3; Fats: 3; Discretionary calories: 124 (American guidelines USDA: 410).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day

Mid-morning snack: 30 g wholegrain toast (1G); fresh fruit 150 g (e.g., 1 apple) (1F); 30 g walnuts (1N).

Mid-afternoon snack: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); fruit salad 300g (e.g., 1 banana 150g and 150g strawberries) (2F).

Plus: 1 teaspoon extra-virgin olive oil (1F) and 60g of wholemeal bread (2G) at every lunch; 1 teaspoon of flaxseed oil (1F) and 60g of wholemeal bread (1G) at all dinners.

Monday

LUNCH
Spelt salad (single course): 60g of spelt (2G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), boiled chickpeas (90 g dried, 240 g cooked) (3P).

DINNER
Pasta with broccoli: 60g of whole wheat pasta (2G), 150g broccoli (1.5V), 50 g onion (0.5V), 30g of pistachios (1N).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (0,5V).

Tuesday

LUNCH
Risotto with brown rice: 60 g brown rice (2G), 100 g of spinach (1V).
Vegetable meatballs: 50 g of potatoes (0.5V), 50 g carrots (0.5V), 100 g of cauliflower (1V), 30 g of lentils (dried) (1P), 5 g of mint (*).

Wednesday

DINNER
Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G), 30g of toasted wholewheat baguette slices(1G).
Baked bell peppers, 250g (2.5V).

Thursday

DINNER
Pasta with garlic and oil: 60g of whole wheat pasta (2G), 5 g of garlic (*), olive oil (*), hot pepper (*) and 3g marjoram (*).
Chickpea hummus: 90 g of chickpeas (240 g from cooked) (3P), 10 g of parsley (*), 30g of tahin (1N) and lemon to taste (*).
Salad: 50 g of arugula (0.5V), 150g of tomatoes (1.5V).

Friday

Saturday

Sunday

LUNCH
Cooked spelt grain with artichokes: 60g spelt (2G), 50g artichokes (0.5V), 50 g onion (0.5V), 5g of garlic (*).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beets (2V).

Daily total nutrients

Total calories 2600, of which discretionary 160; 57% carbohydrates, 13% protein, 29% lipids.

Proteins: 83 g; Lipids: 83 g; Carbohydrates: 366 g; Fiber 65 g; Iron: 29 mg; Calcium: 1255 mg; Sodium: 1835 mg; Potassium: 5012 mg; Zinc: 16.6 mg.

Sample menu of 2800 calories

Servings of VegPlate
Grains: 14; Foods rich in protein 3; Vegetables: 6; Fruit: 4; Nuts and oilseeds: 3; Fats: 4; Discretionary calories: 152 (American guidelines USDA: 426).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day

Mid-morning snack: 30 g wholegrain toast (1G); fresh fruit 150 g (e.g., 1 apple) (1F); 30 g walnuts (1N).

Mid-afternoon snack: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); fruit salad 450g (e.g., 2 banana 150g and 150g strawberries) (2F).

Plus: 2 teaspoon extra-virgin olive oil (2F) and 60g of wholemeal bread (2G) at every lunch; 1 teaspoon of flaxseed oil (1F) and 60g of wholemeal bread (2G) at all dinners.

Monday

LUNCH
Spelt salad (single course): 90g of spelt (3G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), boiled chickpeas (90 g dried, 240 g cooked) (3P).

DINNER
Pasta with broccoli: 60g of whole wheat pasta (2G), 150g broccoli (1.5V), 50 g onion (0.5V), 30g of pistachios (1N).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (0,5V).

Tuesday

LUNCH
Risotto with brown rice: 90g brown rice (3G), 100 g of spinach (1V).
Vegetable meatballs: 50 g of potatoes (0.5V), 50 g carrots (0.5V), 100 g of cauliflower (1V), 30 g of lentils (dried) (1P), 5 g of mint (*).

Wednesday

DINNER
Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G), 30g of toasted wholewheat baguette slices(1G).
Baked bell peppers, 250g (2.5V).

Thursday

LUNCH
Cooked grain barley with porcini mushrooms: 90g barley (3G), 50 g onion (0, 5V) to sauté with 100 g of porcini mushrooms (1V).
Baked squash and leeks: 200g squash (2V), 50 g leeks (0.5V), 5 g of rosemary (*).

DINNER
Pasta with garlic and oil: 60g of whole wheat pasta (2G), 5 g of garlic (*), olive oil (*), hot pepper (*) and 3g marjoram (*).
Chickpea hummus: 90 g of chickpeas (240 g cooked) (3P), 10 g of parsley (*), 30g of tahin (1N) and lemon to taste (*).
Salad: 50 g of arugula (0.5V), 150g of tomatoes (1.5V).

Friday

DINNER
Risotto with asparagus: 90g of brown rice (3G), 150g asparagus (1.5V), 50g onion (0.5V).
Marinated tempeh: 80g of tempeh (1P), marinated in 10g dried tomatoes (*) , 200g of ripe tomatoes (2V) and 10 g of black olives (*).

Saturday

LUNCH
Quinoa salad with bell peppers: 90g quinoa (3G) 10g olive paste (*), 100g bell peppers (1V), 5g capers (*), 5g basil (*).
Stewed broad beans with chicory: 45g broad beans (120g cooked) (1.5P), 150g chicory (1.5V), 5 g of garlic (*).

Sunday

LUNCH
Cooked spelt grain with artichokes: 90g spelt (3G), 50g artichokes (0.5V), 50 g onion (0.5V), 5g of garlic (*).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beets (2V).

Daily total nutrients

Total calories 2800, of which discretionary 154; 58% carbohydrates, 13% protein, 29% lipids.

Proteins: 87 g; Lipids: 89 g; Carbohydrates: 403 g; Fiber 68 g; Iron: 30.6 mg; Calcium: 1253 mg; Sodium: 1858 mg; Potassium: 5280 mg; Zinc: 17.6 mg.

Sample menu of 3000 calories

Servings of VegPlate
Grains: 15; Foods rich in protein 3; Vegetables: 6; Fruit: 4.5; Nuts and oilseeds: 3; Fats: 5; Discretionary calories: 179 (American guidelines USDA: 512).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day

Mid-morning snack: 30 g wholegrain toast (1G); fresh fruit 150 g (e.g., 1 apple) (1F); 30 g walnuts (1N).

Mid-afternoon snack: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); fruit salad 450g (e.g., 2 banana 150g and 150g strawberries) (3F).

Plus: 2 teaspoons extra-virgin olive oil (2F) and 60g of wholemeal bread (2G) at every lunch; 1 teaspoon of flaxseed oil (1F) and 60g of wholemeal bread (2G) at all dinners.

Monday

LUNCH
Spelt salad (single course): 90g of spelt (3G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), boiled chickpeas (90 g dried, 240 g cooked) (3P).

DINNER
Pasta with broccoli: 90g of whole wheat pasta (3G), 150g broccoli (1.5V), 50 g onion (0.5V), 30g of pistachios (1N).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (0,5V).

Tuesday

DINNER
Pasta with pine nut pesto: 90g of whole wheat pasta (3G), 30g of chopped pine nuts (1N), 10 g of dried tomatoes (*).
Beans with artichokes: 60g of corona beans (2P), 200 g of artichoke hearts (2V).

Wednesday

LUNCH
Pasta with seitan and curry: 90g wholegrain pasta (3G). 30g seitan (1P), 80g tofu (1P), 50g onion (0.5V), 1g curry(*) and a sprinkling of ground flaxseeds, 30g (1N).
Stewed zucchini: 250g zucchini (2.5V), 50g onions (0.5V), 2g thyme (*).

DINNER
Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G), 30g of toasted wholegrain baguette slices(1G).
Baked bell peppers, 250g (2.5V).

Thursday

DINNER
Pasta with garlic and oil: 90g of whole wheat pasta (3G), 5 g of garlic (*), olive oil (*), hot pepper (*) and 3g marjoram (*).
Chickpea hummus: 90 g of chickpeas (240 g cooked) (3P), 10 g of parsley (*), 30g of tahin (1N) and lemon to taste (*).
Salad: 50 g of arugula (0.5V), 150g of tomatoes (1.5V).

Friday

LUNCH
Pasta with basil: 90g of whole wheat pasta (3G), 30g of chopped pine nuts (1N), 15g of basil (*).
Cream of cannellini beans: 60g of cannellini beans (160g cooked) (2P) and 3g of thyme (*).
Grilled eggplant, 200g (2V) with 5g of chopped parsley (*).

Saturday

DINNER
Raw foodist zucchini spaghetti: 200g zucchini (2V), seasoned with 100g kale pâté (1V), and 30g of pistachios (1N).
Kamut with peas: 90g Kamut (3G), 50g onion (0.5V), 45g of lentils (120g cooked) (1,5P), 2g cumin.

Sunday

LUNCH
Cooked spelt grain with artichokes: 90g spelt (3G), 50g artichokes (0.5V), 50 g onion (0.5V), 5g of garlic (*).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beets (2V).

DINNER
Spaghetti with bell peppers: 90g of whole wheat spaghetti (2G) with 100g bell pepper cream (1V).
Lentils with tomato sauce: 60g of red lentils (2P), 50g of tomato paste (0.5V), 5g of rosemary (*).
Savoy cabbage salad: 50g of green Savoy cabbage (0.5V), 50g of red Savoy cabbage (0.5V), 50g of fennel (0.5V), seasoned with lemon (*), ginger (*), 30g of walnut flakes (1N), and 30 g raisins (1F).

Daily total nutrients

Total calories 3000, of which discretionary 178; 58% carbohydrates, 12% protein, 29% lipids.

Proteins: 92 g; Lipids: 95 g; Carbohydrates: 430 g; Fiber 74 g; Iron: 32 mg; Calcium: 1281 mg; Sodium: 1895 mg; Potassium: 5698 mg; Zinc: 18.6 mg.

Sample menu of 3200 calories

Servings of VegPlate
Grains: 16; Foods rich in protein 3; Vegetables: 6; Fruit: 5; Nuts and oilseeds: 3; Fats: 6; Discretionary calories: 207 (American guidelines USDA: 648).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day

Mid-morning snack: 30 g wholegrain toast (1G); fresh fruit 150 g (e.g., 1 apple) (1F); 30 g walnuts (1N).

Mid-afternoon snack: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G) with 30 g cornflakes (1); fruit salad 450g (e.g., 2 banana 150g and 150g strawberries) (3F).

Plus: 3 teaspoons extra-virgin olive oil (3F) and 60g of wholemeal bread (2G) at every lunch; 1 teaspoon of flaxseed oil (1F) and 60g of wholemeal bread (2G) at all dinners.

Monday

LUNCH
Spelt salad (single course): 90g of spelt (3G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), boiled chickpeas (90 g dried, 240 g cooked) (3P).

DINNER
Pasta with broccoli: 90g of whole wheat pasta (3G), 150g broccoli (1.5V), 50 g onion (0.5V), 30g of pistachios (1N).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (0,5V).

Tuesday

Wednesday

DINNER
Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G), 30g of toasted wholewheat baguette slices(2G).
Baked bell peppers, 250g (2.5V).

Thursday

Friday

Saturday

Sunday

LUNCH
Cooked spelt grain with artichokes: 90g spelt (3G), 50g artichokes (0.5V), 50 g onion (0.5V), 5g of garlic (*).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beets (2V).

Daily total nutrients

Total calories 3200, of which discretionary 198; 58% carbohydrates, 12% protein, 29% lipids.

Proteins: 96 g; Lipids: 101 g; Carbohydrates: 459 g; Fiber 79 g; Iron: 34 mg; Calcium: 1310 mg; Sodium: 2010 mg; Potassium: 6109 mg; Zinc: 19 mg.

Sample menu of 3400 calories

Servings of VegPlate
Grains: 17; Foods rich in protein 3; Vegetables: 6; Fruit: 5; Nuts and oilseeds: 3; Fats: 7; Discretionary calories: 267 (American guidelines USDA: 648).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day

Breakfast: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); whole wheat bread, 90g (2G), spread with nut or seed cream, 30g (e.g., tahin, hazelnut cream, etc.) (1N); fresh fruit 150g, (e.g., 2 kiwi) (1F).

Mid-morning snack: 30 g wholegrain toast (1G); fresh fruit 150 g (e.g., 1 apple) (1F); 30 g walnuts (1N).

Mid-afternoon snack: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G) with 30 g cornflakes (1G); fruit salad 450g (e.g., 2 banana 150g and 150g strawberries) (3F).

Plus: 3 teaspoons extra-virgin olive oil (3F) and 60g of wholemeal bread (2G) at every lunch; 1 teaspoon of flaxseed oil (1F), 3 teaspoons extra-virgin olive oil (3F), and 60g of wholemeal bread (2G) at all dinners.

Monday

LUNCH
Spelt salad (single course): 90g of spelt (3G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), boiled chickpeas (90 g dried, 240 g cooked) (3P).

DINNER
Pasta with broccoli: 90g of whole wheat pasta (3G), 150g broccoli (1.5V), 50 g onion (0.5V), 30g of pistachios (1N).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (0,5V).

Tuesday

Wednesday

DINNER
Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G), 30g of toasted wholewheat baguette slices (2G).
Baked bell peppers, 250g (2.5V).

Thursday

Friday

Saturday

Sunday

LUNCH
Cooked spelt grain with artichokes: 90g spelt (3G), 50g artichokes (0.5V), 50 g onion (0.5V), 5g of garlic (*).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beets (2V).

Daily total nutrients

Total calories 3400, of which discretionary 280; 56% carbohydrates, 12% protein, 28% lipids.

Proteins: 98 g; Lipids: 107 g; Carbohydrates: 475 g; Fiber 81 g; Iron: 35 mg; Calcium: 1317 mg; Sodium: 2175 mg; Potassium: 6172 mg; Zinc: 19.7 mg.

Sample menu of 3600 calories

Servings of VegPlate
Grains: 18; Foods rich in protein 3; Vegetables: 6; Fruit: 5; Nuts and oilseeds: 3; Fats: 8; Discretionary calories: 326 (American guidelines USDA: 648).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day

Breakfast: Choice of grains beverage (e.g., rice, oats, etc.) supplemented with calcium, 200 ml (1G); whole wheat bread, 90g (3G), spread with nut or seed cream, 30g (e.g., tahin, hazelnut cream, etc.) (1N); fresh fruit 150g, (e.g., 2 kiwi) (1F).

Mid-morning snack: 60g wholegrain toast (2G); fresh fruit 150 g (e.g., 1 apple) (1F); 30 g walnuts (1N).

Plus: 4 teaspoons extra-virgin olive oil (4F) and 60g of wholemeal bread (2G) at every lunch; 1 teaspoon of flaxseed oil (1F), 3 teaspoons extra-virgin olive oil (3F), and 60g of wholemeal bread (2G) at all dinners.

Monday

LUNCH
Spelt salad (single course): 90g of spelt (3G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), boiled chickpeas (90 g dried, 240 g cooked) (3P).

DINNER
Pasta with broccoli: 90g of whole wheat pasta (3G), 150g broccoli (1.5V), 50 g onion (0.5V), 30g of pistachios (1N).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (0,5V).

Tuesday

Wednesday

DINNER
Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G), 60g of toasted wholewheat baguette slices (2G).
Baked bell peppers, 250g (2.5V).

Thursday

Friday

Saturday

DINNER
Raw foodist zucchini spaghetti: 200g zucchini (2V), dressed with 100g kale pâté (1V), and 30g of pistachios (1N).
Kamut with peas: 90g Kamut (3G), 50g onion (0.5V), 45g of lentils (120g cooked) (1,5P), 2g cumin.

Sunday

LUNCH
Cooked spelt grain with artichokes: 90g spelt (3G), 50g artichokes (0.5V), 50 g onion (0.5V), 5g of garlic (*).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beets (2V).

DINNER
Spaghetti with bell peppers: 90g of whole wheat spaghetti (2G) with 100g bell pepper cream (1V).
Lentils with tomato sauce: 60g of red lentils (2P), 50g of tomato paste (0.5V), 5g of rosemary (*).
Savoy cabbage salad: 50g of green Savoy cabbage (0.5V), 50g of red Savoy cabbage (0.5V), 50g of fennel (0.5V), dressed with lemon (*), ginger (*), 30g of walnut flakes (1N), and 30 g raisins (1F).

Daily total nutrients

Total calories 3600, of which discretionary 324; 56% carbohydrates, 12% protein, 28% lipids.

Proteins: 102 g; Lipids: 113 g; Carbohydrates: 497 g; Fiber 84 g; Iron: 36.5 mg; Calcium: 1330 mg; Sodium: 2426 mg; Potassium: 6216 mg; Zinc: 20 mg.

Sample menu of 3800 calories

Servings of VegPlate
Grains: 19; Foods rich in protein 3; Vegetables: 6; Fruit: 6; Nuts and oilseeds: 3; Fats: 9; Discretionary calories: 332 (American guidelines USDA: 648).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day Every day

Mid-morning snack: 60g wholegrain toast (2G); fresh fruit 150 g (e.g., 1 apple) (1F); 30 g walnuts (1N).

Plus: 4 teaspoons extra-virgin olive oil (4F) and 90g of wholemeal bread (3G) at every lunch; 1 teaspoon of flaxseed oil (1F), 4 teaspoons extra-virgin olive oil (4F), and 60g of wholemeal bread (2G), 1 fresh fruit, 150 g (e.g., an orange) (1F) at all dinners.

Monday

LUNCH
Spelt salad (single course): 90g of spelt (3G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), boiled chickpeas (90 g dried, 240 g cooked) (3P).

DINNER
Pasta with broccoli: 90g of whole wheat pasta (3G), 150g broccoli (1.5V), 50 g onion (0.5V), 30g of pistachios (1N).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (0,5V).

Tuesday

LUNCH
Risotto with brown rice: 90g brown rice (3G), 100 g of spinach (1V).
Vegetable meatballs: 150 g of potatoes (0.5V), 50 g carrots (0.5V), 100 g of cauliflower (1V), 30 g of lentils (dried) (1P), 5 g of mint (*).

Wednesday

DINNER
Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G), 60g of toasted wholewheat baguette slices (2G).
Baked bell peppers, 250g (2.5V).

Thursday

Friday

Saturday

Sunday

LUNCH
Cooked spelt grain with artichokes: 90g spelt (3G), 50g artichokes (0.5V), 50 g onion (0.5V), 5g of garlic (*).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beets (2V).

DINNER
Spaghetti with bell peppers: 90g of whole wheat spaghetti (2G) with 100g bell pepper cream (1V).
Lentils with tomato sauce: 60g of red lentils (2P), 50g of tomato paste (0.5V), 5g of rosemary (*).
Savoy cabbage salad: 50g of green Savoy cabbage (0.5V), 50g of red Savoy cabbage (0.5V), 50g of fennel (0.5V), dressed with lemon (*), ginger (*), 30g of walnut flakes (1N), and 30 g raisins (1F).

Daily total nutrients

Total calories 3800, of which discretionary 355; 56% carbohydrates, 11% protein, 28% lipids.

Proteins: 105 g; Lipids: 119 g; Carbohydrates: 525 g; Fiber 88 g; Iron: 37.5 mg; Calcium: 1411 mg; Sodium: 2596 mg; Potassium: 6579 mg; Zinc: 21 mg.

Sample menu of 4000 calories

Servings of VegPlate
Grains: 20; Foods rich in protein 3; Vegetables: 6; Fruit: 6; Nuts and oilseeds: 3; Fats: 9; Discretionary calories: 427 (American guidelines USDA: 648).
In the servings system of VegPlate how many grams is a portion of the different food groups is indicated.

Every day

Mid-morning snack: 60g wholegrain toast (2G); fresh fruit 150 g (e.g., 1 apple) (1F); 30 g walnuts (1N).

Plus: 4 teaspoons extra-virgin olive oil (4F) and 90g of wholemeal bread (3G) at every lunch; 1 teaspoon of flaxseed oil (1F), 4 teaspoons extra-virgin olive oil (4F), and 90g of wholemeal bread (2G), 1 fresh fruit, 150 g (e.g., an orange) (1F) at all dinners.

Monday

LUNCH
Spelt salad (single course): 90g of spelt (3G), 100 g zucchini (1V), 100 g eggplant (1V), 50 g bell peppers (0.5V), boiled chickpeas (90 g dried, 240 g cooked) (3P).

DINNER
Pasta with broccoli: 90g of whole wheat pasta (3G), 150g broccoli (1.5V), 50 g onion (0.5V), 30g of pistachios (1N).
Salad: 50g of lettuce (0.5V), 100 g of tomatoes (0,5V).

Tuesday

Wednesday

DINNER
Soup of beans and bulgur: 30g of beans (dry, 80g cooked) (1P), 30g of bulgur (1G), 60g of toasted wholewheat baguette slices (2G).
Baked bell peppers, 250g (2.5V).

Thursday

Friday

Saturday

Sunday

LUNCH
Cooked spelt grain with artichokes: 90g spelt (3G), 50g artichokes (0.5V), 50 g onion (0.5V), 5g of garlic (*).
Borlotti bean salad: 30g of borlotti beans (cooked 80g) (1P), 200g beets (2V).

DINNER
Spaghetti with bell peppers: 90g of whole wheat spaghetti (2G) with 100g bell pepper cream (1V).
Lentils with tomato sauce: 60g of red lentils (2P), 50g of tomato paste (0.5V), 5g of rosemary (*).
Savoy cabbage salad: 50g of green Savoy cabbage (0.5V), 50g of red Savoy cabbage (0.5V), 50g of fennel (0.5V), dressed with lemon (*), ginger (*), 30g of walnut flakes (1N), and 30 g raisins (1F).

Daily total nutrients

Total calories 4000, of which discretionary 482; 54% carbohydrates, 11% protein, 27% lipids.

Proteins: 107 g; Lipids: 119 g; Carbohydrates: 541 g; Fiber 90 g; Iron: 38 mg; Calcium: 1419 mg; Sodium: 2761 mg; Potassium: 6642 mg; Zinc: 21.5 mg.

VegPlate - the books

Details