What To Eat

Eat This Food:

Eat Whole Plant Based food such as vegetables, fruit and grains. Some examples: potato dishes, sweet potato, carrots, turnip, cabbage, parsnip, beets,  corn, green and yellow beans, onion, lettuce, spinach,kale, daikon, tomato, garlic, apples, pears, oranges, bananas, berries of all type , black beans, chickpeas, kidney beans, pinto beans, oats, navy beans, barley, quinoa, couscous, chia and flax seed, whole wheat pastas, whole wheat bread, pancakes, waffles, porridge and more.

Once you realize how restrictive eating a diet rich in animal products is compared to the extensive dishes that can be made from whole foods, you will never look back. The problem is getting away from a salt, fat and sugar, meat and dairy based diet. Considering that the former could lead you to poor health and chronic disease, it should be easy. However it is not that simple, your tastes will have to change and that takes time.

Try it for 90 days, you will become healthier and happier. You will feel and look great. You will also lose weight.

Minimize Eating This Food:

Meats, poultry, fish, eggs (both whites and yolks), and all dairy products (regular and non-fat), including milk, yogurt, cheese, ice cream, cream, sour cream, and butter.

Also avoid margarine, salad dressings, cooking oils and foods, such as potato chips, french fries, onion rings and donuts.

Avoid orange juice and all concentrated juices, they are little better than sugar water.

Avoid all foods that are GM, (genetically modified) as the effects could be very detrimental to your health.

Avoid all trans fats, check the label. Trans fats are fats that are normally liquid at room temperature but become solid by combining them with hydrogen. (hydrogenated)

Avoid energy bars which contain excessive amounts of sugar and chemicals.

Avoid soft drinks and sodas which again have excessive amounts of sugar and artificial sweeteners (aspartame etc). One can of soda has 220 calories of sugar alone which is 8 tsp per soda.

Avoid canned soup as it is usually loaded with MSG and sodium, which is very unhealthy. Check the label; the sodium should be = to or less than the calories per serving. Some soups have 10 times the sodium level.

Avoid all refined and processed food as the nutrition has been removed, and salt, fat and sugar have been added. Even worse the sugar is usually fructose sugar. White bread, cookies, crackers and cakes are examples of processed food.

Supplements are not food. Do not eat them as they are expensive and may do more harm than good. The only supplement that you might need if you are 100% vegan is B12.


BREAKFAST—Often breakfast can be similar to the one you are accustomed to with a few simple modifications.

Hot cereals: oatmeal, cream of wheat, creamy rice cereal, porridge with fruit and soy or almond milk. Almond beverage is a good milk substitute.

High-fiber cold cereals: wheat or oat bran cereals with non-fat soy or rice milk and berries, peaches, or bananas

Melons, such as cantaloupe and honeydew, or any other fruit

Whole grain toast topped with cinnamon or jam (no butter or margarine)

Bagels (no cream cheese) topped with apple butter or hummus

Oven-roasted “home fries” plain or smothered with roasted mushrooms, peppers, and onions

LUNCH—whether you dine in or out at lunchtime, there are lots of healthy and delicious options to choose from. Here are some ideas to get you started.


Garden salad with lemon juice, fat-free dressing, or soy or teriyaki sauce

Legume-based salads: three-bean, chickpea, lentil, or black bean and corn salads

Grain-based salads: noodle, couscous, bulgur, or rice salads


Vegetable-based soups: potato-leek, carrot-ginger, mixed vegetable, or mushroom-barley and quinoa.

Legume-based soups: black bean, vegetarian chili, spinach lentil, minestrone, or split pea with quinoa.

Instant or prepared soups (as long as they are low-fat and free of animal products) are good.


CLT: cucumber, lettuce, and tomato sandwich with Dijon mustard or hummus

Hummus sandwich tucked into whole wheat pita with grated carrots, sprouts, and cucumbers

Sandwich made with fat-free meat alternatives such as barbeque seitan or veggie pepperoni slices with your favorite sandwich veggies

Black bean dip, peppers, tomatoes, and lettuce wrapped in a whole-wheat tortilla

Italian eggplant sub: baked eggplant slices, pizza sauce, and mushrooms on a multi-grain sub roll

Black bean and sweet potato burrito with corn and tomatoes

DINNER—Emphasize vegetables and grains in all your meals. The evening meal is a good place to try new items. You might start with a bean, rice or other grain, or potato dish and add a couple of vegetables.


Grains: Use generous amounts of grains.


brown rice

boxed rice dishes (e.g., pilaf, curried rice, etc.)


Potatoes: Enjoy them baked or mashed and topped with steamed vegetables, salsa, ketchup, Dijon mustard, black pepper, or black beans.

Breads: Whole-grain is preferred. Avoid sweet breads that contain oil, eggs, or milk.


Try any vegetables you like.

Greens (broccoli, spinach, kale, Swiss chard) topped with lemon


Corn (note: corn is technically a grain, but works as a vegetable)


Pinto beans, vegetarian refried beans, baked beans, black beans, garbanzos, kidney beans

Main Dishes:

Pasta marinara: Choose commercial brands that are free of cheese and are low in fat.

Beans and rice: Try black beans with salsa, vegetarian baked beans, or fat-free refried beans.

Soft tacos: Prepare this dish with whole-wheat flour tortilla, beans, lettuce, tomato, and salsa.

Chili: Vegetarian boxed versions are fine.

Veggie lasagna: Made with low-fat tofu to replace the ricotta, layered with grilled veggies.

Rice pilaf, Spanish rice, or packaged rice dinners: Try packaged rice dishes and omit butter.

Steamed rice and stir-fried vegetables: This meal can be seasoned with soy sauce. Be sure to use a non-stick pan.

Fat-free vegetarian burgers: Make your own lentil burgers or try soy-based commercial brands.

Fajitas: Lightly sauté sliced bell peppers, onions, and eggplant in a non-stick pan, with fajita seasonings.


Fresh fruit

Fat-free chocolate or fruit sorbet


Baked apples


Bagels (whole grain; no cheese, butter, or margarine)

Fruit, carrots, or celery sticks

Vegetarian soup cups (split pea, lentil, etc.)

Whole wheat toast with jam (no butter or margarine)

Baked tortilla chips with salsa or bean dip



Explore new recipes, new books, new products.

Fat-free meat substitutes can ease the transition.

Be strict with yourself. This is easier than teasing yourself with small amounts of the foods you are trying to leave behind.

Focus on the short term. Three weeks is a short time.

Frozen vegetables are fine.

Canned beans and vegetables are okay for convenience.

Use a non-stick pan.

“Sauté” vegetables in water or vegetable broth.

Steam vegetables.

When you can’t avoid oil, use a cooking spray instead of poured oils.

Use non-fat, non-dairy coffee creamers.

Read package labels to check grams of fat per serving. It is best to choose products that have less than 2 grams of fat per serving.



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