Read Veganist: Lose Weight, Get Healthy, Change the World Online
Authors: Kathy Freston
Tags: #food.cookbooks
S
INCE SO MANY PEOPLE ASK ME
, “W
HAT DO YOU EAT IF NOT
meat, dairy, and eggs?” I’ve prepared a list of what a few weeks of eating looks like in my home or when I’m at a restaurant. You can use the cookbooks and recipe websites listed in Resources to flesh out your shopping list and find things that appeal to you; or do like I do and guess at how something can be made and get creative! You can get fancier or go simpler according to your lifestyle needs.
M
ONDAY
(W
EEK
O
NE
)
B
REAKFAST
: steel-cut oatmeal, sliced bananas, walnuts, rice milk
L
UNCH
: whole grain pasta with veggie sausages, sundried tomatoes, broccoli; salad
D
INNER
: seitan Parmesan with tomato sauce, green beans, mashed potatoes
T
UESDAY
B
REAKFAST
: bagel with Earth Balance butter
L
UNCH
: sandwich with vegan cold cuts, nondairy cheese, avocado, pickles; tomato soup
D
INNER
: tacos with “meat” crumbles, nondairy cheese, guacamole; salad
W
EDNESDAY
B
REAKFAST
: bagel with almond or peanut butter
L
UNCH
: split pea soup with tempeh bacon, (nondairy) cheesy toast; salad
D
INNER
: stuffed butternut or acorn squash with tofu; sautéed collard greens
T
HURSDAY
Breakfast: frozen waffles with Earth Balance butter, maple syrup
L
UNCH
: black bean and soy cheese quesadilla with guacamole; salad
D
INNER
: pan-seared Gardein fillet with shiitake-mushroom sauce; mashed potatoes and braised brussels sprouts
F
RIDAY
B
REAKFAST
: brown rice (I make several days’ worth at a time), chopped dates, almonds, nondairy milk poured over
L
UNCH
: cabbage, thyme, and meatless ground beef soup; 7-grain garlic bread
D
INNER
: coconut curry tofu with whole grain wild rice and green beans
S
ATURDAY
B
REAKFAST
: brown rice with blueberries and almonds; hemp milk
L
UNCH
: smoked paprika pinto beans with quinoa and sautéed kale
D
INNER
: charred seitan skewers, wheat berries; chili broccoli
S
UNDAY
B
REAKFAST
: whole grain pancakes and blueberries; tempeh bacon
L
UNCH
: chili with pinto beans, tomatoes, peppers, and onions, soy sour cream; salad
D
INNER
: seitan Parmesan (seitan fillets with melted nondairy cheese, tomato sauce), collard greens, mashed potatoes
M
ONDAY
(W
EEK
T
WO
)
B
REAKFAST
: soy yogurt with blueberries and almonds
L
UNCH
: oven-roasted stuffed zucchini flowers on top of fig and walnut salad
D
INNER
: pasta with porcini mushrooms; salad
T
UESDAY
B
REAKFAST
: quinoa (I make a big batch that will last a few days), chopped dates, almonds, nondairy milk poured over
L
UNCH
: flax-seed and whole grain pizza crust with classic margherita topping
D
INNER
: portobello mushroom and cannelloni bean burger with roasted peppers and sautéed Swiss chard
W
EDNESDAY
B
REAKFAST
: smoothie with avocado, agave, lime, and mint
L
UNCH
: beefless stew (Gardein beefless tips); salad
D
INNER
: veggie hot dogs with sauerkraut; salad
T
HURSDAY
B
REAKFAST
: breakfast cookies (recipe in
Quantum Wellness Cleanse
)
L
UNCH
: tempeh tuna salad over greens; crackers
D
INNER
: Mediterranean platter of hummus, baba ganoush, tabouleh, pita bread
F
RIDAY
B
REAKFAST
: breakfast cookies
L
UNCH
: bean burrito with salsa and guacamole; salad
D
INNER
: grilled tempeh with fresh oranges, shallots, and garlic; mashed sweet potatoes, sautéed spinach
S
ATURDAY
B
REAKFAST
: scrambled tofu with onions and sun-dried tomatoes; tempeh bacon
L
UNCH
: vegetable gumbo with soy sausage; salad
D
INNER
: soba noodles with vegetables and tofu
S
UNDAY
B
REAKFAST
: vegan French toast with strawberries
L
UNCH
: tostada with rice, beans, and avocado.
D
INNER
: pasta puttanesca with summer squash
When you are on the run, here are some quick suggestions:
M
ONDAY
(W
EEK
T
HREE
)
B
REAKFAST
: Clif Bar; apple
L
UNCH
: eggless tofu salad (buy prepared at health food store) on brown rice bread; prepared green salad
D
INNER
: frozen brown rice, microwaved
†
; organic black beans; brussels sprouts, microwaved
T
UESDAY
B
REAKFAST
: frozen oatmeal, microwaved; blueberries on top
L
UNCH
: MorningStar Farms Grillers Vegan Veggie Burger, wrapped in lettuce; sweet potato tortilla chips
D
INNER
: Amy’s Brown Rice, Black-Eyed Peas & Veggies Bowl
W
EDNESDAY
B
REAKFAST
: soy yogurt; banana
L
UNCH
: veggie hot dogs on whole-wheat buns; prepared salad
D
INNER
: soy cheeze pizza, from freezer section; salad
T
HURSDAY
B
REAKFAST
: MorningStar Farms Sausage Patties on bagel with vegan cheese; fruit
L
UNCH
: Amy’s Non Dairy Bean & Rice Burrito
D
INNER
: frozen veggie stir-fry, microwaved; frozen brown rice, microwaved
F
RIDAY
B
REAKFAST
: Amy’s Mexican Tofu Scramble
L
UNCH
: organic vegetable soup; multigrain bread with Earth Balance butter
D
INNER
: MorningStar Farms Hickory BBQ Riblets; frozen vegetables
S
ATURDAY
B
REAKFAST
: multibran cereal, almond milk, blueberries
L
UNCH
: frozen vegetable samosas; salad bar
D
INNER
: Amy’s Veggie Loaf with Mashed Potatoes & Veggies
S
UNDAY
B
REAKFAST
: organic frozen waffles with peanut butter; banana
L
UNCH
: meatless deli slices on brown rice bread; organic blue corn tortilla chips
D
INNER
: 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.
H
ERE 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
F
ROZEN
F
OODS
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
S
OUPS
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
B
REAKFAST
/C
EREAL
Bear Naked All Natural Granola
Cascadian Farm Organic Granola, Oats & Honey
Nature’s Path Flax Plus Flakes
Nature’s Path Flax Plus Organic Frozen Waffles
Organic steel-cut oats
Silk soy yogurt
F
OR
K
IDS
Tofurky or Yves meatless deli slices
Annie’s Honey Bunny Grahams
Organic B.R.A.T.—Banana, Rice & Applesauce Tummy-Soothers
Newman’s Own Fig Newmans (wheat-free and dairy-free)
Brown rice or whole-wheat spaghetti
Veggie hot dogs
Gardein Seven Grain Crispy Tenders (better than chicken nuggets!)
MorningStar Farms Grillers Vegan Veggie Burgers
MorningStar Farms Grillers Chik’n Veggie Patties
Late July Organic Mini Bite Size Peanut Butter Sandwich Crackers
S
NACKS
Tortilla chips
Eating Right Barbeque Soy Crisps, Sea Salt Soy Crisps
Food Should Taste Good Sweet Potato Tortilla Chips
Clif Bars
Nuts: almonds, pecans, walnuts, pistachios
Fruit
Dried fruit (make sure there is no added sugar or corn syrup)
Popcorn
I
CE
C
REAMS
Tofutti Cuties Vanilla and Mint Chocolate Chip Ice Cream Sandwiches
Tofutti Marry Me Dessert Bars
Ciao Bella sorbets
Trader Joe’s
F
ROZEN
TJ’s Chickenless Nuggets
TJ’s Organic Brown Rice (3 pouches, ready in 3 minutes)
TJ’s Black Bean and Corn Enchiladas
TJ’s Steelcut Oatmeal
MorningStar Farms Hickory BBQ Riblets
MorningStar Farms Grillers Vegan Veggie Burgers
Dr Praeger’s California Veggie Burgers
Pad thai with tofu
Misto Alla Griglia Marinated Grilled Eggplant & Zucchini
Penne arrabbiata
R
EFRIGERATED
S
ECTION
High Protein Organic Tofu and Organic Baked Tofu
Lightlife Organic Three Grain Tempeh
Tofurky Italian Sausages
Chicken-less Stuffed Cutlet
Eggless Egg Salad
Earth Balance Whipped Buttery Spread
Sweet potato spears
Asparagus (can be microwaved in package tray)
Brussels sprouts (can be microwaved in package bag)
Lentils—served hot or cold
Precut and washed carrots
Hummus
Prepared salads
S
OUPS
Garden Patch Veggie Soup
Latin Black Bean Soup
Tasty Thai Green Curry
Indian Fare Punjab Eggplant, Dal Makhani
Mushroom Rice Noodle Soup Bowl
B
REAKFAST
Milks: almond, hemp, rice, soy, oat
Natural toasted oat bran
Organic oats and flax
Organic Cinnamon Spice Oatmeal
Instant and regular organic steel-cut oats
Kashi 7 Whole Grain Puffs Cereal
Trader Joe’s Fiber O’s Cereal
K
IDS
Tofutti Better Than Cream Cheese and bagel
Fruit with nut butter
Soy yogurt
Granola bars
Lightlife Smart Dogs (refrigerated)
Crinkled wedge potatoes (frozen)
TJ’s Meatless Corn Dogs (frozen)
TJ’s Meatless Meatballs (frozen)
TJ’s Bean & Rice Burritos
TJ’s Breadless Chickenless Nuggets
Toaster waffles (frozen)
G
RAINS
/B
READS
Organic brown-rice pasta (fusilli, penne)
Organic quinoa
Organic polenta
Whole-wheat couscous
Brown-rice bread
S
NACKS
Root vegetable corn chips
Blue corn organic tortilla chips
Popcorn
Corn chip dippers
Nut butters (almond, peanut, sunflower seed)
Trail mixes
Nuts
Dried fruit
Organic brown-rice cakes
Dips and salsas
Kettle Corn
Salt & Pepper Crisps
Flax crackers
Wasa Crackers with nut butter and agave
D
ESSERTS
/I
CE
C
REAM
Tofutti Cuties
TJ’s Sorbets
72% dark or bittersweet chocolate (any chocolate marked over 70% is nondairy, and you can now even find “milk” chocolate made from rice milk)
Vegan cookies
Soy Dream Soy Creams
Whole Foods/Health Food Stores
F
ROZEN
Bahama Rice Burger—Mediterranean and Original
Amy’s Bistro Burger—gluten-free
Sunshine Veggie Burgers
Gardein frozen products (all vegan)
MorningStar Farms Hickory BBQ Riblets
MorningStar Farms Chick’n Strips
Nate’s Meatless Meatballs
Nate’s Meatless Nuggets
Amy’s Bowls: Brown Rice, Black Eyed Peas & Veggies
Amy’s Veggie Loaf with Mashed Potatoes and Veggies
Amy’s Indian Vegetable Korma or Mattar Tofu
Amy’s Enchilada or Burrito Especial
R
EFRIGERATED
S
ECTION
Food for Life Sprouted Corn Tortillas
Mt Olive Falafel
Lightlife Smart Dogs
Tofurky Italian-style Deli Slices
Westsoy Baked Tofu, Italian-style
Gardein products
B
REAKFAST
/C
EREAL
Nature’s Path Frozen Waffles (Gluten-Free, Original, and Flax Plus)
Amy’s Mexican Tofu Scramble
K
IDS
Health Is Wealth Chicken-Free Vegan Nuggets and Patties
Ian’s Mac & No Cheese (wheat-free and gluten-free)
Amy’s Rice Macaroni & Soy Cheeze
Thai Kitchen Noodle kits
S
NACKS
Garden Fresh Salsa
Clif Bars
Rice cakes
Dried fruit
Prepared hummus
Baba ganoush
Cascadian Farm Granola Bars
Sweet Potato Breakfast Pudding
Vegan chocolate mousse
N
ONDAIRY
I
CE
C
REAM
Purely Decadent
It’s Soy Delicious
Rice Dream
Bliss (made from coconut milk)
Tempt (made from hemp milk)
Good Karma, Organic Rice Divine
Tofutti
Tofutti Cuties (ice cream sandwiches)
Stock Those Staples
Here are the basic foods I nearly always have on hand…
Proteins
Tofu: Tofu is soybean curd. It has very little flavor of its own, so it can be used in either savory or sweet dishes, and will take on the flavor of whatever sauce or seasoning you use. It’s low in calories, cholesterol, and fat, and it’s high in protein and iron. Find it near the cheese or the fresh-foods sections of markets.
Tempeh: Tempeh is made from cultured soybeans and formed into a sort of cake. It is easily digestible, has a nutty flavor, and is very high in protein, dietary fiber, and vitamins. It has a stronger flavor than tofu. It’s usually found near the cheese section. It’s a little pungent, and not everyone has a taste for it. But it’s really healthy!
Seitan: Seitan is made from gluten, the protein part of wheat, and is chewy in texture. It is high in protein, very low in fat, and is extremely versatile in cooking. Nearly anything made with meat can be made with seitan instead. It’s near the cheese or vegan section of your market.
Beans and legumes: They are high in protein, fiber, iron, and folic acid; they also have complex carbohydrates (the good kind!). You can keep them in your pantry for a while, and use them for bean salads, soups, and casseroles: black beans, lentils, chickpeas, lima beans, adzuki beans, black-eyed peas, edamame, fava beans, and many more. Canned are also fine!
Nuts and seeds/butter: They have plenty of fiber and antioxidants along with healthy monounsaturated fats; nuts and seeds go far in filling you up and making you feel satiated. Try almonds, cashews, walnuts, pecans, pistachios; almond butter, peanut butter, tahini, etc. Choose raw and unsweetened, with no salt. (I do love salted and roasted… but raw is better!)
Gardein Garden+Protein: These high-protein, center-of-the-plate meat alternatives are delicious and easy to prepare, as an entrée or an ingredient in a soup, stew, sandwich, or whatever. Gardein is my absolute favorite alternative meat, as it tastes so good and my meat-eating friends always love it. I recommend the Beefless Tips, which are great for stew or on a skewer with veggies, and the Chick’n Scallopini, which you can use in any way you would use chicken; it’s highly versatile and easy to cook with. See www.gardein.com.
Tofurky: I love the Italian Deli Slices for sandwiches. They also make several flavors and styles of tempeh. And their holiday “turkey” looks like sliced turkey, so you can enjoy the feast along with everyone else at the table. See www.tofurky.com
Field Roast: These folks make two of my favorite products—Celebration Roast, which is a vegan “roast” with mushroom stuffing; it’s a nice presentation for holiday or special events and great with a homemade sauce or gravy. Also their Field Roast Sausages are the best and come in several different flavors. I like the Italian and serve it with portabella mushrooms, red peppers, fennel root, tomatoes, and garlic over pasta. See www.fieldroast.com.
Nate’s: Meatless Meatballs! Add them to a pasta sauce, or sauté stick toothpicks in them and voilà, a delicious appetizer. Now you can add “Meatballs” to anything!
Starches
Whole grains: brown or wild rice, millet, quinoa, amaranth, buckwheat, corn
Sweet potatoes, yams, roasting potatoes
Flax crackers, rice cakes
Steel-cut oats and whole grain hot cereal mixes
Whole grain breads (try the sprouted ones, and go for gluten-free if you are sensitive to gluten)
Whole grain pastas made from artichoke, wheat, corn, quinoa, spelt, black beans, or rice
Vegetables and Fruits
Avocados, squashes, broccoli, kale, mustard greens, Swiss chard, cucumbers, carrots, radishes, dried figs, apples, plums, blood oranges, tomatoes, artichokes, cauliflower, brussels sprouts, eggplant, all kinds of mushrooms, salad greens, cherries, blueberries, limes, etc.
Vegetarian Cooking Stocks and Broths
Imagine Foods No Chicken Broth
Imagine Foods Vegetable Stock
Pacific Organic Mushroom Broth
Pacific Organic Vegetable Broth
Rapunzel Bouillon Cubes
Better Than Bouillon No Beef
Better Than Bouillon No Chicken
Nondairy
Cheeses: There are several companies whose products I use and enjoy. My favorite is Daiya, because it tastes and melts just like cheese. See www.daiyafoods.com.
Soya Kaas, Sunergia Soy Foods (www.sunergiasoyfoods.com); Follow Your Heart (www.followyourheart.com); and Galaxy Nutritional Foods (www.galaxyfoods.com) are all good, and come in cheddar, mozzarella, Parmesan, and feta. Follow Your Heart is what I use for eggplant Parmesan and hot paninis.
I like Silk Soy Creamer to mix into hot beverages. It’s rich and delicious.
Instead of cow’s milk, try hemp, rice, almond, or soy milk.
Cream cheese and sour cream: Tofutti (www.tofutti.com)
Butter: Earth Balance Natural Buttery Spread. I use it in everything that would call for butter, from baking and cooking to toast and muffins; it comes in sticks or tubs.
Pantry/Staples
Vegenaise mayonnaise substitute; use just like regular mayo, but without the eggs (and better oil!).
Condiments: ketchup, mustard, relish. Annie’s Naturals are some of the best I’ve found (www.anniesnaturals.com). Also, Cascadian Farm and Woodstock Farms are good (www.cascadianfarm.com).
Canned goods: pasta sauces, beans, and vegetables. Try Eden Organic (www.edenfoods.com); Muir Glen (www.muirglen.com); Walnut Acres Organic (www.walnutacres.com). Good products. I love Muir Glen Fire Roasted Diced Tomatoes!
Egg substitute: Ener-G Egg Replacer. It’s nothing more than potato starch and tapioca starch mixed into a powder, to which you add water, and it works really beautifully for baking (www.ener-g.com).
In case you hadn’t noticed, the best groceries are found fresh
on the periphery of the supermarket
or at your local farmers’ markets. Try and choose colorful organic vegetables and fruits, and experiment with new foods you’ve never tried!