Veganist_ Lose Weight, Get Healthy, Change the World - Kathy Freston [96]
WEDNESDAY
BREAKFAST: smoothie with avocado, agave, lime, and mint
LUNCH: beefless stew (Gardein beefless tips); salad
DINNER: veggie hot dogs with sauerkraut; salad
THURSDAY
BREAKFAST: breakfast cookies (recipe in Quantum Wellness Cleanse)
LUNCH: tempeh tuna salad over greens; crackers
DINNER: Mediterranean platter of hummus, baba ganoush, tabouleh, pita bread
FRIDAY
BREAKFAST: breakfast cookies
LUNCH: bean burrito with salsa and guacamole; salad
DINNER: grilled tempeh with fresh oranges, shallots, and garlic; mashed sweet potatoes, sautéed spinach
SATURDAY
BREAKFAST: scrambled tofu with onions and sun-dried tomatoes; tempeh bacon
LUNCH: vegetable gumbo with soy sausage; salad
DINNER: soba noodles with vegetables and tofu
SUNDAY
BREAKFAST: vegan French toast with strawberries
LUNCH: tostada with rice, beans, and avocado.
DINNER: pasta puttanesca with summer squash
When you are on the run, here are some quick suggestions:
MONDAY (WEEK THREE)
BREAKFAST: Clif Bar; apple
LUNCH: eggless tofu salad (buy prepared at health food store) on brown rice bread; prepared green salad
DINNER: frozen brown rice, microwaved†; organic black beans; brussels sprouts, microwaved
TUESDAY
BREAKFAST: frozen oatmeal, microwaved; blueberries on top
LUNCH: MorningStar Farms Grillers Vegan Veggie Burger, wrapped in lettuce; sweet potato tortilla chips
DINNER: Amy’s Brown Rice, Black-Eyed Peas & Veggies Bowl
WEDNESDAY
BREAKFAST: soy yogurt; banana
LUNCH: veggie hot dogs on whole-wheat buns; prepared salad
DINNER: soy cheeze pizza, from freezer section; salad
THURSDAY
BREAKFAST: MorningStar Farms Sausage Patties on bagel with vegan cheese; fruit
LUNCH: Amy’s Non Dairy Bean & Rice Burrito
DINNER: frozen veggie stir-fry, microwaved; frozen brown rice, microwaved
FRIDAY
BREAKFAST: Amy’s Mexican Tofu Scramble
LUNCH: organic vegetable soup; multigrain bread with Earth Balance butter
DINNER: MorningStar Farms Hickory BBQ Riblets; frozen vegetables
SATURDAY
BREAKFAST: multibran cereal, almond milk, blueberries
LUNCH: frozen vegetable samosas; salad bar
DINNER: Amy’s Veggie Loaf with Mashed Potatoes & Veggies
SUNDAY
BREAKFAST: organic frozen waffles with peanut butter; banana
LUNCH: meatless deli slices on brown rice bread; organic blue corn tortilla chips
DINNER: Kashi Frozen Tuscan Veggie Bake entrée; salad bar
Spend some time in the grocery store, going up and down the aisles, looking for new, fun, and creative foods that you may have overlooked when you only focused on animal products in your meal plans. There are many delicious, exciting, and nutritious foods available that are completely vegan and fulfilling, and many of them can be found at the deli prepared section of health food stores or in the freezer section of any grocery store. Again, whole foods like fresh vegetables and fruits, beans, and whole grains are best, but also try alternative plant-based meats to fulfill the traditional cravings for what you grew up loving.
Shopping List
HERE ARE SOME GREAT FINDS AND SHOPPING LIST IDEAS (SEARCH the aisles for more, these are just my favorites!) for three types of grocery stores, depending on convenience or what is available in your hometown.
“Big Chain” Grocery Store
FROZEN FOODS
Organics Organic Brown Rice (3 pouches, ready in 3 minutes)
Garden veggie mixes or veggie stir-frys
Organics organic frozen blueberries, organic frozen raspberries, organic frozen mangos
Gardein protein items—Chik’n Scallopini, pulled pork, BBQ skewers (my favorites!), breakfast patties
Boca items—Chik’n Patties and meatless products
Amy’s Soy Cheeze Pizza and No Cheese Pizza
Amy’s Baked Ziti Bowl; Brown Rice, Black-Eyed Peas & Veggies Bowl
Amy’s gluten and dairy-free mac and cheese
Amy’s Non Dairy Bean & Rice Burrito
Kashi Frozen Entrees Black Bean Mango, Tuscan Veggie Bake
SOUPS
Organics Southwestern Black Bean Soup, or Butternut Squash
Eating Right Vegetable Soup
Amy’s Organic Chili, Black Bean, Low Fat
Annie Chun’s Miso Soup Bowl
BREAKFAST/CEREAL
Bear Naked