Day 3's menu features an incredible amount of protein and calcium along with impressively low sodium and saturated fat. There is no cholesterol (as usual with a vegan diet) and plenty of fiber (also to be expected on a vegan diet). The total fat percentage is a little higher than usual, but these are good fats that keep your heart happy and skin hair and nails looking gorrrgeous.
"Honeyed Ricotta" and Apple Wrap: In a bowl, 1/4 block extra firm tofu (pressed). Combine with 1/4 cup plain soy yogurt, 1/2 tsp lemon juice, and 1 tsp honey (or apple-based bee free honee) until smooth. Spread mixture on a whole-wheat tortilla and top with 1/2 an apple (thinly sliced) and 2 tbs sliced almonds. Sprinkle with cinnamon and roll up.
Chick'n and Quinoa Tossed Salad: In a bowl, toss together 1/3 cup quinoa, 2 cups leafy greens, 2 cooked gardein chick'n filet (chopped), 1 tbs dried cranberries, and 1 tbs chopped walnuts. Drizzle with 1 tsp high-quality balsamic vinegar and 1/2 tsp olive oil.
Fruit Shake: In a blender, process 1/4 cup plain soy yogurt, 1/2 cup almond milk, 2 frozen strawberries, 1/4 frozen avocado, 1/2 finely chopped medjool date, and 1 frozen peeled kiwi.
This wasn't one of the better dishes on the plan. If it doesn't appeal to you either, try the potatoes with the 1/2 cup leftover lentil soup, mushrooms, bell pepper, and paprika.
"Sausage" and Potato Skillet: Quarter 2 small red potatoes. In a medium pan, saute potatoes in 1 tsp olive oil over medium heat until golden (approx 15 min). Add 1 sliced veg-protein sausage (preferably one with the lowest sodium you can find), 1/2 cup sliced cremini mushrooms, and 1/2 sliced yellow bell pepper. Saute 5 min more. Top with 1/4 tsp hot sauce (optional) and a dash of paprika.