We truly want to help you succeed and make this all as easy as possible. In this chapter, we’ve compiled a few lists so that there will be no confusion as to what you should or shouldn’t eat. After reading the whole book, if you’re feeling uncertain about what to buy or order, just whip out your skinny bastard and come right to this chapter. There will be no doubt that you’re making the right food choices.
Breakfast is the most important meal of the day. But not why you think. The cereal and dairy industries lead us to believe that without a big, “healthy” breakfast, we won’t have enough energy to get us through the day. But sugar smacks with cow’s milk hardly constitutes a healthy, viable energy source. The real reason breakfast is so important is that it sets the tone for your entire day of eating. If you eat a shitty breakfast, you will likely crave (and eat) crap all day. And if you eat too early in the morning, you’ll be interrupting your body’s cleaning session. Remember, when your body isn’t working on food, it’s working on you! When your “cleaning crew” is in the middle of cleanup and you start cramming food in, “they” get overwhelmed. They stop what they’re doing, throw their hands up, scratch their heads, and finally decide that they just can’t deal with this mess you’re making. So they opt to store it away as fat and pretend they’ll get to it later.547 so when you wake up, you should wait to eat breakfast until you’re actually hungry. Don’t just eat right away because that’s what you’re used to. After a few days, you’ll get used to that empty feeling in your stomach and know that the initial headaches, nausea, and hunger were just your body’s cleaning crew. Feel free to enjoy a cup of caffeine-free, organic, herbal tea upon waking, or a tall glass of water. But other than that, the best thing to do is wait until you’re actually hungry.
When you do eat, the breakfast of skinny bastards always starts with fruit. Most men do not eat enough fruit. The best way to make sure you’re getting enough is to get it over with first thing. After you get your fruit on, eat some healthy cereal; a whole-grain muffin, bagel, or toast; or get fancy and whip up some tofu scramble, pancakes, or something else. If you need help with some product names, here are soup’s on some other breakfast food suggestions: breakfast food list ,(r) found in refrigerator section ,(f) found in freezer section arrowhead mills: organic blue corn pancake and waffle mix arrowhead mills: organic whole-grain pancake and waffle mix food for life: ezekiel 4:9 cereal.
Barbara’s bakery: puffins cereal.
Barbara’s bakery: shredded spoonfuls cereal.
Peace cereal: vanilla almond crisp.
Peace cereal: maple pecan crisp.
Nature’s path: optimum slim cereal.
Nature’s path: optimum power breakfast cereal.
Health valley: organic raisin bran flakes.
Health valley: organic oat bran flakes with raisins.
Old wessex ltd.: irish-style oatmeal.
Old wessex ltd.: 5-grain cereal.
Nature’s path: organic instant hot maple nut oatmeal.
Ancient harvest: organic quinoa flakes.
Rice dream: original enriched rice milk.
Original edensoy: organic soymilk.
Original edenblend: rice & soy beverage.
House: tofu steak ,(r).
Whole soy & co.: creamy cultured soy (yogurt) ,(r).
Silk: cultured soy (yogurt) ,(r).
Amy’s: organic tofu scramble ,(f).
Van’s: all-natural organic original waffles ,(f).
Lifestream: mesa sunrise toaster waffles.
French meadow bakery: men’s bread.
French meadow bakery: healthy hemp sprouted bread.
French meadow bakery: brown rice bread.
Nature’s path: organic manna breads ,(f).
Fabe’s all natural bakery: vegan muffins ,(f).
Zen bakery: muffins ,(r).
Zen bakery: cinnamon raisin rolls ,(r).
Whole foods: organic english muffins ,(r).
Food for life: ezekiel 4:9 sprouted grain bagels ,(f).
Tofutti: better than cream cheese ,(r) (the kind without hydrogenated oils).
Lightlife: smart bacon ,(r).
Lightlife: gimme lean! Sausage style ,(r).
Organic fruit.
Soup’s on lunch food list.
Don’t eat lunch until you’re truly hungry. This will allow your breakfast to pass through your body without having food piled on top of it. In a perfect world, lunch always includes a fresh, organic salad with lots of raw vegetables. You can build from there with the usual stuff: sandwiches, burritos, soup, baked potatoes, chinese, japanese, thai, italian, veggie burgers, soy chicken, etc. Also, here’s our yummy lunch product list if you need a boost: food for life: ezekiel 4:9 bread ,(f) (or bakery/bread aisle).
Arrowhead mills: organic valencia peanut butter.
Maranatha: organic raw almond butter.
Bionaturae: organic fruit spreads.
Natural touch: tuno ,(faux tuna).
Morningstar farms: tuno.
Amy’s: all-american burger ,(f).
Amy’s: california burger ,(f).
Amy’s: texas burger ,(f).
Gardenburger: flame-grilled burgers ,(f).
Gardenburger: flame-grilled chik’n ,(f).
Whole foods bakehouse: organic burger buns.
Tofurkey: deli slices.
Yves: veggie bologna ,(r).
Yves: veggie turkey ,(r).
Yves: veggie salami ,(r).
Follow your heart: vegan gourmet cheese alternative ,(r).
Earthbound farm: organic salad greens ,(r).
Fantastic foods: tabouli.
Fantastic foods: organic whole wheat couscous.
Fantastic carb ‘tastic soup: vegetarian chicken gumbo.
Fantastic carb ‘tastic soup: shiitake mushroom.
Fantastic big soup: five bean.
Fantastic big soup: country lentil.
Amy’s organic soups: black bean vegetable.
Amy’s organic soups: butternut squash.
Amy’s organic soups: lentil vegetable.
Amy’s organic soups: chunky vegetable.
Amy’s: organic chili.
Health valley: organic split-pea soup.
Health valley: organic lentil soup.
Health valley: organic black bean soup.
Imagine: organic vegetable broth.
Soup’s on imagine: organic no-chicken broth.
Pacific: organic vegetable broth.
Organic vegetables.
Dinner food list when you’re feeling really hungry, it’s time for din-din. Dinner is easy and fun. Just pick from the list, or create your own healthy vegan fest.
Health best 100% organic: red lentils.
Health best 100% organic: green lentils.
Health best 100% organic: barley.
Health best 100% organic: split peas.
Health best 100% organic: amaranth.
Arrowhead mills: organic whole millet.
Lundberg family farms: organic short-grain brown rice.
Lundberg family farms: organic brown rice pasta.
Deboles: organic whole-wheat pasta.
Ancient harvest: organic quinoa supergrain pasta.
Eddie’s spaghetti: organic vegetable pasta.
Pastariso: organic brown rice fettuccine.
Pastariso: organic brown rice elbow macaroni.
Rising moon organics: spinach florentine ravioli with tofu ,(f).
Chef nikola’s kitchen: roasted eggplant in herbed balsamic sauce ,(f).
Amy’s organic: asian noodle stir-fry ,(f).
Amy’s organic: thai stir-fry ,(f).
Amy’s: roasted vegetable pizza (no cheese) ,(f).
Nate’s: meatless meatballs ,(f).
Gardein: all products ,(f).
Health is wealth: buffalo wings ,(f).
Health is wealth: chicken-free patties ,(f).
Health is wealth: chicken-free nuggets ,(f).
Tofurkey: tofurkey dinner ,(f).
Gloria’s kitchen: assorted vegan prepared entrees ,(f).
Lightlife: organic tempeh ,(r).
Lightlife: smart ground (ground “meat”) ,(f).
Nasoya: organic tofu ,(r).
White wave: chicken-style seitan ,(r).
Lightlife: smart dogs ,(r).
Yves: veggie dogs ,(r).
Rudi’s organic bakery: white hot dog rolls.
Now & zen: unchicken ,(r).
Soup’s on now & zen: unsteak ,(r).
Yves: veggie ground round mexican (mexican-style ground “meat”) ,(f).
Bearitos: taco shells.
Garden of eatin’: blue corn taco shells.
Alvarado st. Bakery: organic sprouted wheat tortillas.
Organic vegetables.
Obviously, the foods on the lunch and dinner lists can be used interchangeably.
A helpful hint: prepare large batches of staple food items on sunday night, to tide you over for your busy workweek. Brown rice, lentils, homemade hummus, soups, and pastas are all good candidates. But try not to do this with your veggies because they’ll lose some of their enzymatic punch.
Acceptable junk food, snacks & desserts.
There’s something about a snack that makes you feel like a kid again. And that’s a good thing. If you’re hungry, but not quite ready for dinner, have a small snack. As long as it’s healthy, it doesn’t spoil your dinner, and if you only have a small serving, there is no reason to feel bad about having a snickety-snack. But don’t have one just because you can. Only eat it if you want it. Otherwise, just wait for dinner.
Dessert is one of god’s many gifts to humans. Indulge. Like snacks, if your desserts are healthy and eaten in controlled portions, enjoy them without the guilt!.
Dr. Cow (www.dr-cow.com): tree nut cheese.
Kookie karma: all products.
Sunflour baking company: all products.
365: organic chocolate soymilk.
Whole foods: organic date coconut rolls.
Food should taste good: chips.
Nana’s cookie company: all products.
Barbara’s bakery: organic graham crackers.
Dagoba: organic dark chocolate bars.
Uncle eddie’s: vegan cookies.
Organica foods: vegan cookies.
Fabe’s all natural bakery: vegan cookies, pies, cakes, and macaroons.
Laura’s wholesome junk food: bitelettes (cookies).
Soup’s on nutrilicious natural bakery: donut holes.
Mi-del: vanilla snaps.
Country choice: certified organic sandwich cremes.
Back to nature: classic creme sandwich cookies.
Back to nature: chocolate & mint creme sandwich cookies.
Chocolove: belgian dark chocolate.
Endangered species: dark chocolate bars.
Tropical source: rice crisp dark chocolate.
Ecco bella: health by chocolate.
Raw balance: carobelles (www.rawbalance.com) ,(r).
Gertrude & bronner’s magic: alpsnack.
Lärabar: all flavors.
Terra: exotic vegetable chips original.
Terra: spiced sweet potato chips.
Maine coast sea vegetables: sea chips.
Garden of eatin’: sunny blues (tortilla chips with sunflower seeds).
Guiltless gourmet: yellow corn baked chips.
Kettle organic tortilla chips: sesame blue moons.
Veggie stix: shoestring potato sticks.
Robert’s american gourmet: tings.
Robert’s american gourmet: spicy tings.
Robert’s american gourmet: veggie booty.
Newman’s own: organic salted round pretzels.
Koyo organic rice cakes: dulse.
Koyo organic rice cakes: mixed grain.
Nature’s path: tamari flax crackers.
Back to nature: classic rounds.
Soy dream: non-dairy frozen desserts ,(f).
Soy delicious: non-dairy frozen desserts ,(f).
Soy delicious: li’l buddies (“ice cream” sandwiches) ,(f).
Purely decadent: non-dairy frozen dessert ,(f).
Purely decadent: coconut milk non-dairy frozen dessert ,(f).
Azna gluten-free: cinnamon rolls, scones (aznaglutenfree.com) ,(f).
Organic fruit, organic vegetables, organic nuts & seeds.
Condiments, baking supplies & miscellaneous.
Don’t worry about the little odds and ends. We’ve thought of everything.
Parma: vegan parmesan.
Earth balance: natural buttery spread ,(r).
Soup’s on soy garden: natural buttery spread ,(r).
Follow your heart: vegenaise (mayonnaise substitute) ,(r).
Nasoya: nayonaise.
Muir glen: organic ketchup.
Westbrae: natural ketchup.
Whole kids: organic yellow mustard.
Spectrum naturals: organic sesame oil.
Spectrum naturals: organic canola oil.
Spectrum naturals: organic extra-virgin olive oil.
Maranatha: organic raw tahini.
Bragg liquid aminos: all purpose seasoning (soy sauce substitute).
Sea seasonings: organic kelp granules with cayenne.
Annie’s naturals: goddess dressing.
Organicville: sesame tamari organic vinaigrette.
The wizard’s: organic original vegetarian worcestershire sauce.
Essential living foods: organic agave nectar or syrup.
Shady maple farms: certified organic pure maple syrup.
Sugar in the raw: turbinado sugar from natural cane.
Florida crystals: organic cane sugar.
Wholesome sweeteners: organic sucanat.
Hain pure foods: organic brown sugar.
Stevita company inc.: stevia spoonable.
Dr. Oetker organics: chocolate cake mix.
Dr. Oetker organics: vanilla cake mix.
Dr. Oetker organics: chocolate icing mix.
Dr. Oetker organics: vanilla icing mix.
Dr. Oetker organics: chocolate chip cookie mix.
Ener-g: egg replacer chatfield’s carob & compliments: dairy-free carob morsels.
Sunspire: grain-sweetened chocolate chips.
Arrowhead mills: organic oat flour.
Arrowhead mills: organic whole wheat flour.
Arrowhead mills: organic spelt flour.
Arrowhead mills: organic brown rice flour.
Arrowhead mills: organic blue corn meal.
Arrowhead mills: organic yellow corn meal.
Arrowhead mills: organic flax seeds.
Udo’s: dha oil blend.
When crafting your own day of eating from the food lists provided, use your head. Create a well-balanced menu for the day without being repetitive. For example, don’t eat pancakes for breakfast, a sandwich for lunch, and a veggie burger for dinner. That would be eating all soup’s on bread, but no fruits or veggies. Duh. Use your head. Try to always think in terms of fruits, veggies, whole grains, and legumes for a wellbalanced day of eating.
If you need a little more guidance, feast your eyes on this, a month’s worth of menu ideas: week one.
Monday.
Breakfast: blueberry pancakes, a banana, soy sausage, and calcium fortified oj.
Lunch: black bean and lentil burger with lettuce, tomato, and avocado on a whole-grain bun with potato salad.
Dinner: vegetable and tofu curry with rice.
Tuesday.
Breakfast: whole-wheat bagel with peanut butter, soy bacon, and a fruit smoothie.
Lunch: grilled tempeh and sauerkraut on a whole-grain bun (with soy mayo and ketchup), served with a salad.
Dinner: fake chicken patty, baked seasoned potatoes, steamed asparagus.
Wednesday.
Breakfast: vegan “huevos” rancheros made with scrambled tofu, onions, peppers, black beans, avocado and salsa on a whole wheat tortilla.
Lunch: lentil soup and a veggie burger with lettuce and tomato.
Dinner: penne with butternut squash and steamed kale.
Thursday breakfast: granola with soy or rice milk with blueberries and strawberries, soy sausage patties, and a grapefruit.
Lunch: burrito with brown rice, black beans, kidney beans, avocado, tomato, and soy cheese.
Dinner: baked ziti with mixed-green salad and garlic bread.
Friday.
Breakfast: raisin bran cereal with soy or rice milk, mixed berries and pomegranate juice.
Lunch: veggie burger with sautéed mushrooms and onions with a side of potato salad.
Dinner: linguini with fake chicken strips, pesto sauce, pine nuts, tomatoes, and faux feta with whole-grain french bread.
Soup’s on saturday.
Breakfast: banana pancakes, tempeh bacon, calcium-fortified oj.
Lunch: nachos with veggie chili, soy cheese, guacamole, tomatoes and corn chips.
Dinner: spaghetti and soy meatballs with a side salad.
Sunday.
Breakfast: oatmeal, raspberry soy yogurt with chopped almonds and grapefruit juice.
Lunch: chilled soba noodles with tofu, snow peas, and red peppers in a sesame peanut sauce.
Dinner: tempeh three bean chili with corn, carrots, and kale and corn muffins.
Week two.
Monday.
Breakfast: french toast, soy sausage, and a fruit smoothie.
Lunch: minestrone soup, spinach salad, and a multigrain roll.
Dinner: tempeh fajitas with sautéed red and yellow peppers, soy cheese and onions with warm pita bread.
.
Tuesday.
Breakfast: english muffin with soy butter and jam, fruit salad and calcium-fortified oj.
Lunch: vegan sloppy joe’s on a whole-grain sesame seed bun with a side of coleslaw.
Dinner: brown rice, broccoli and lentil-stuffed red peppers with a spinach salad.
Wednesday.
Breakfast: raisin bran with soy or rice milk, mixed berries, soy sausage, and pomegranate juice.
Lunch: veggie burger with sautéed mushrooms, avocado, lettuce, tomatoes, and onion on a whole-grain roll with roasted sweet potato fries.
Dinner: quesadilla with grilled vegetables, soy cheese, refried beans, avocado, and cilantro.
Thursday.
Breakfast: oatmeal, a banana, and a fruit smoothie.
Lunch: club sandwich with fake bacon, faux turkey, soy cheese, lettuce, tomato, and a side of potato salad.
Dinner: teriyaki tofu and veggies over brown rice.
Soup’s on friday.
Breakfast: breakfast burrito with tofu, pinto beans, tomatoes, and rice and a side of fruit.
Lunch: minestrone soup, with a hummus and veggie wrap.
Dinner: brown rice with a fake chicken patty and sautéed kale, broccoli, and garlic.
Saturday.
Breakfast: blueberry pancakes with tempeh bacon and calcium-fortified oj.
Lunch: sub sandwich with baked eggplant slices, mushrooms, and pizza sauce on a multi-grain sub roll and a side salad dinner: nachos with chili, soy cheese, guacamole, scallions, tomatoes and corn chips.
Sunday.
Breakfast: tempeh sausage with biscuits and gravy, fruit salad, and grapefruit juice.
Lunch: take-out veggie sushi, miso soup, side salad, and a spring roll.
Dinner: baked stuffed shells with tomato sauce, a side salad, and garlic bread.
Week three.
Monday.
Breakfast: toaster waffles with bananas and strawberries, soy yogurt, and calcium-fortified oj.
Lunch: club sandwich with fake bacon, faux turkey, avocado, lettuce, and mayo with a chickpea side salad.
Dinner: veggie pizza with a caesar salad.
Tuesday.
Breakfast: oatmeal, half a cantaloupe, and grapefruit juice.
Lunch: pita wrap with grilled zucchini, mushrooms, eggplant, and hummus, with a handful of grapes.
Dinner: vegetable potpie with a mixed green salad and bread wednesday.
Breakfast: blueberry muffin with soy cream cheese and tempeh bacon, fruit salad, and decaf green tea.
Lunch: lentil and bean burger with soy cheese, avocado, and tomato on a whole-grain bun with a side of oven-baked seasoned fries dinner: whole-wheat spaghetti with fake meatballs, tomato sauce, mixed-green salad, and garlic bread.
Thursday.
Breakfast: tofu scramble with mushrooms, red peppers and garlic, with toast and jam and a fruit smoothie.
Lunch: leftover spaghetti and soy meatballs.
Dinner: shepherd’s pie with mashed potatoes, lentils, carrots, and peas with a side salad.
Friday.
Breakfast: granola with strawberries, fake bacon, and orange juice lunch: vegetable and bean burrito with avocado and salsa.
Dinner: veggie lasagna with eggplant, zucchini, red peppers, small mixed green salad, and whole-grain garlic bread.
Saturday.
Breakfast: waffles, cantaloupe, and apple juice.
Lunch: grilled portobello mushroom sandwich with red pepper.
Pesto, lettuce, tomatoes, and soy cheese on a whole-grain bun with a bowl of broccoli soup.
Dinner: thai tofu stir-fry with bok choy, snow peas, and whole-wheat soba noodles.
Sunday.
Breakfast: bagel with peanut butter, a side of soy sausage, and almond milk.
Lunch: vegetable fajitas with a side of beans and rice.
Dinner: homemade pizza with vegetables, soy cheese, and soy pepperoni.
Week four.
Monday.
Breakfast: cereal with almond milk, fruit salad, and calcium-fortified oj.
Lunch: veggie burger with sautéed onions, mushrooms, and peppers, and a side of potato salad.
Dinner: spaghetti with fake meatballs and tomato sauce, a mixed green salad, and garlic bread.
Tuesday.
Breakfast: fried tofu sandwich with soy cheese and soy bacon on a whole-wheat bagel and pomegranate juice.
Lunch: grilled zucchini and portabella mushroom wrap with a side of oven-baked fries.
Dinner: vegetable paella with soy chorizo.
Wednesday.
Breakfast: peppers, onions, and veggie sausage in a whole-wheat tortilla, calcium-fortified oj.
Soup’s on.
Lunch: veggie chili with carrots, avocado, tomato, and cilantro and an apple.
Dinner: bbq tofu “ribs” with garlic mashed potatoes and corn on the cob.
Thursday.
Breakfast: french toast with strawberries and raspberries and fresh-squeezed apple juice.
Lunch: lentil burger with sautéed mushrooms, and lettuce, tomato on a whole-grain bun with coleslaw.
Dinner: tacos with soy meat crumbles, soy cheese, black beans, guacamole, and salsa.
Friday.
Breakfast: oatmeal with raisins, berries, and banana and an orange juice.
Lunch: chilled soba noodles with tofu, snow peas, and broccoli in a sesame peanut sauce.
Dinner: burrito with pinto beans, brown rice, soy cheese, guacamole, and tomatoes.
Saturday.
Breakfast: tofu scramble with veggies and roasted potatoes, fruit smoothie.
Lunch: caesar salad with fake chicken strips and croutons and a whole-grain roll.
Dinner: baked teriyaki tempeh with brown rice and steamed green beans.
Sunday.
Breakfast: pancakes with soy sausage and a fruit salad.
Lunch: macaroni and soy cheese and a side salad.
Dinner: vegetable curry.
*Feel free to snack on a handful of raw organic nuts each day. And if you really want to treat yourself right, have fresh-squeezed veggie juice every day. ,(fresh-squeezed, not packaged or pasteurized.) **don’t forget to drink eight glasses of water a day.
***We include a list of recommended cookbooks toward the end of the book. Buy a book or use the internet for easy vegan recipes. One great site, veganpeace.com, includes recipes and a review of veggie cookbooks.
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