How to be a skinny vegan?

The Skinny Vegan Diet

The Skinny Vegan Diet was created by the authors of the Skinny Bitch series, Rory Freedman, a former modeling agent, and Kim Barnouin, MS, a former model. The Skinny Vegan Diet is a low-calorie diet that promotes weight loss through a vegan diet. But some nutritionists are concerned that the Skinny Vegan Diet cuts nutritional corners, and that could mean trouble.

The Skinny Vegan Diet: How Does It Work?

The Skinny Vegan Diet outlines a weight-loss plan with “no animal products, no fast food, no processed food, plenty of high-fiber natural foods, fruits and vegetables, and soy products,” says registered dietitian Keri Gans, RD, a spokesperson for the American Dietetic Association. “It claims that you’ll be healthier, happier, and more energized and skinny.”

The Skinny Vegan Diet is an elimination diet. Its creators encourage people to remove all animal products from their diets to achieve weight loss and to be healthier. It also discourages snacking and recommends waiting until you’re famished to eat, says registered dietitian Lisa Dorfman, MS, RD, director of Sports Nutrition at the University of Miami and author of The Reunion Diet.

The Skinny Vegan Diet: Sample Diet

Here’s what you’ll eat on a typical day:

Breakfast

Fresh squeezed grapefruit juice

Oatmeal with blueberries, strawberries, and raspberries

Lunch

Veggie burger on a whole-grain bun with onion, lettuce, tomato, avocado, and alfalfa sprouts

Vegan potato salad

Dinner

Imitation chicken patty with brown rice, lentils, and steamed kale

The Skinny Vegan Diet: Pros and Cons

There are two distinct sides to the Skinny Vegan Diet.

The advantages include:

It encourages people to think about making healthy food choices. The Skinny Vegan Diet promotes fresh produce and whole grains. “It gets you to eat more vegetables and fruits,” says registered dietitian Tara Gidus, RD, a nutrition consultant in Orlando, Fla.

Physical activity and stress management are part of the plan. “It encourages regular exercise, especially yoga,” says Gans.

Some drawbacks to consider:

There is a risk of developing vitamin deficiencies. “You could end up deficient in calcium, vitamin D, and iron,” says Gidus. “For instance, calcium in leafy vegetables is not absorbed very well.” Another vitamin at risk is B12, which is plentiful in animal products, but hard to find in non-animal, non-fortified sources.

More guidance on portion sizes is needed. For example, one sample lunch menu item is “soup and salad,” with no information beyond that, says Gidus. The book gives vague directions like, “Feel free to snack on a handful of nuts a day,” Gidus points out.

The lack of portion control could prevent weight loss or even lead to weight gain, especially since the Skinny Vegan Diet allows for foods such as organic ice cream and chips. “Because there are no portion sizes, foods that are high in calories could add up and you could gain weight,” adds Dorfman.

There’s lack of scientific research. “This is not evidence-based information,” says Dorfman. “There is no proof that people will lose weight on this diet.”

“Skinny” does not necessarily mean healthy. “You don’t have to be a vegan to lose weight and look good,” says Gidus. “And just because you are thin, it does not necessarily mean that you are healthy.”

It can be expensive. “The Skinny Vegan recommends organic foods, which tend to be more expensive,” says Dorfman.

The Skinny Vegan Diet: Short- and Long-Term Effects

In the short term, people on the Skinny Vegan Diet will probably lose weight because they can only eat limited foods. You might also feel better, experience better gastrointestinal function, see positive changes in skin and hair, and be more relaxed from doing yoga, says Dorfman.

The main issue with the Skinny Vegan Diet is that it may be difficult to maintain for the long term. “A vegan diet is not realistic for most people,” says Gidus. “It’s very difficult to avoid all sources of animal protein in our society. People have to work, travel, and so on.”

Another factor that could hamper being on the Skinny Vegan Diet for the long term is that the diet is simply about switching to vegan foods. “We become empowered when we understand a diet,” says Dorfman. “If the diet is only about choosing different foods, without allowing room for slip-ups, then that doesn’t last long in the diet world.”

Learn more in Everyday Health’s Diet and Nutrition Center.

Vegan Weight LossTop 10 Tips You Can Start TODAY

By Patty Knutson

By now you might have heard about the great success people have with the vegan weight loss diet.

But does it REALLY work for the long term? Are there any “insider secrets” you need to know to not only lose the weight, but to maintain it as well? Are there any pitfalls or challenges you should look out for?

The answers to these questions might surprise you!

Let’s start with the obvious stuff first…

Why Does A Vegan Weight Loss Diet Work?

First and foremost, when people go vegan they tend to lose weight right out of the gate. Why is this?

One word: FIBER.

When you eat fiber-rich foods, this fiber sweeps through your intestines and pushes the crap out (literally). Giving your body a constant supply of fiber means you are always cleaning out the pipes.

On the other hand, animal products contain ZERO fiber. And YES that means ALL animal products including red meat, chicken, turkey, fish, eggs, milk, cheese — well, you get the drift. As long as you continue to eat these foods, you will find it difficult to lose weight.

Of course, you can go on a diet and eliminate some problem foods for a while. People do this ALL the time to lose weight. But eventually you will add those foods back in to your diet and the weight comes right on back.

Then one day you realize your pants are getting too tight and you’re feeling yucky about yourself. So you go on ANOTHER diet. Yes, it’s totally senseless, but you do it anyway!

WHY?

Because you have no idea what else to do!

Here are some tips to get you started:

Continued below…

Sassy’s Top 10 Vegan Weight Loss Tips

Here are some tips that you can start using TODAY:

  1. If you’re just starting out with the vegan diet, be sure to review the Vegan Food Pyramid because it’s a great starting point to understanding the various food groups you need to eat.
    BUT, you might like to know the range of servings in the Pyramid was created for the general population, including people who want to GAIN weight! Those who have weight to lose have to take the information found in the pyramid and tweak it in order to lose the weight.
    How do you tweak the Pyramid for the best weight loss results?
    Opt for the LOWER serving amounts listed in most of the categories. For instance, you will notice the whole grains recommendation is 6-11 servings/day (3 – 5 1/2 cups). Sheesh, 11 servings of whole grains is a HECK of a lot of food, let alone adding in all the other food groups. So if you want to lose weight, opt for the lowest range which in this case is 6 servings (3 cups). Depending on your metabolism you might need even less than that;
  2. DON’T simply switch out your meat and dairy for vegan meat and dairy substitutes (soy meats and cheeses). While it is okay to occasionally eat these foods if you go vegan and have NO weight to lose (always buy organic or non-GMO soy foods), it’s not ideal if you DO have weight to lose. Many of these “faux foods” are high in fat and sodium, which go against your weight loss efforts. Much better to teach yourself how to create a whole foods vegan menu from the get go;
  3. DON’T be afraid of whole grains. Some “fad diets” eliminate grains and grain-based foods entirely, but whole grains are filled with important nutrients we need such as B vitamins.
    There is a big difference between eating foods which contain REFINED grains and eating foods which contain WHOLE grains. They’re not all created equally! Whole grains are healthy complex carbohydrates our bodies use for energy so they digest more slowly, offering your body the important glucose it needs in a more even manner. This helps to keep blood sugar more balanced which, in turn, encourages weight loss. Plus, we need the important nutrients whole grains give us.
    Stay aware of the effect eating various grains have on you. Avoid simple carbs (such as white rice or white pasta) and instead reach for whole grains (like brown rice or whole grain pasta) for lasting energy and to encourage weight loss.
  4. DO cut back on your sugar intake. Sugar is bad news and the more you eat the harder it will be to lose weight. (By the way, if you do consume sugar be sure it’s always organic.)
    PLUS, overuse of sugar can lead to problems with an overgrowth of yeast in your body, and when that happens look out because it becomes NEARLY IMPOSSIBLE to lose weight until you get the yeast under control. (Trust me, an overgrowth of yeast in your body is NOT FUN and the subsequent diet can be very restrictive.) Really take a look at your diet — where might you be adding unnecessary sugars into your daily or weekly menu?
  5. DON’T drink fruit juice! This is one source of “sugar” that you need to rid yourself of. Fruits are fantastically good for you, providing you the water-rich fiber your body needs, along with so many important nutrients as well. But if you drink the juice, and eliminate the fiber within (such as OJ, apple juice, pineapple juice, etc.), then you are basically mainlining all the simple sugars naturally contained in the fruit. Much better to eat the fruit as is, or opt for fresh vegetable juice instead;
  6. DO eat lots of green leafy veggies. Foods like kale, collard/mustard/turnip greens, broccoli, bok choy — these types of foods provide vital nutrients including CALCIUM which is needed to lose weight. If you are lacking in calcium, your vegan weight loss efforts could be hampered;
  7. DO drink a BOATLOAD of water. All those amazing fiber-rich foods you should eat need water to aid them in the job they need to do. Two-three glasses a day is NOT going to cut it for you. The range of your water intake should be 6-12 (8 ounce) glasses per day. Shoot for the lower range if you eat lots of water-rich fruits and veggies and smoothies, and the higher range if you don’t.
  8. DON’T be afraid of nuts! (tee-hee — sorry, that made me giggle.) But seriously, so many people ask me if nuts are okay to eat when you’re trying to lose weight.
    The answer?
    YES! Nuts provide important HEALTHY fats we need, and are high in vegan protein. Raw nuts provide important enzymes we need. Toasted nuts tend to taste a little more interesting and make the protein more available for your body. So I recommend eating some raw nuts and some toasted nuts to get the best of both worlds. Just don’t go crazy with them — 1/4 cup nuts per day if weight loss is your goal;
  9. DON’T be a slave to your scale. SCALES LIE! Did you know you can lose INCHES but still GAIN WEIGHT? As you enjoy a vegan diet combined with exercise (!), you will begin to build muscles where you didn’t have them before. No, not “he-man” muscles, but muscles which help you tone to get rid of the flab. Muscle is denser than fat; therefore, as the muscles grow and the fat is burned off you will see a reduction in inches while the scales remain where they were. Hide your scale away, and pull out your measuring tape instead;
  10. DO start an aerobic exercise program as well as a weight-lifting program. Of course you have to exercise for weight loss! Do you really think diet alone will cause the lasting vegan weight loss you seek? There is no diet in this world that will work if you don’t exercise regularly. If you go to the gym and walk on a treadmill for 30 minutes, that’s certainly better than nothing at all. But you need to WORK UP A SWEAT to lose the fat.
    I recommend “warming up” for 10-15 minutes as you slowly bring your heart rate up. Then work to keep that heart rate up for at LEAST 30 minutes. Usually a combination of, say, jogging with short 1-minute bursts of fast running, works beautifully as you challenge your body to go farther with each workout. Then, “cool down” for 10-15 minutes as you bring your heart rate back to normal. A heart monitor is the key here so you can keep track of your heart rate.
    Muscle burns fat. But before you begin lifting weights, be sure to get advice from a pro (such as an instructor at your gym). You can hurt yourself if you don’t know what you’re doing.

Finally, be patient with yourself. Make changes to your diet in baby steps for the greatest long-term success.

Hope you have found some answers you were searching for today.

Thanks for being here. 🙂

xo!

Weight Loss Q&A

You might find these previously asked questions (and answers) helpful. Feel free to join in the discussions.

Overeat and never feel full
Hi Sassy! I try to be fairly mindful of things like protein and B12 and calcium and such. I think the bigger concern for me is that I never seem to …

Weight loss program for vegans?
Hi, I love the site! It is very informative, I am learning a lot. My question is… I am mostly vegan now but still struggling with my weight. Is …

Vegan is easy, but sugar is impossible!
Hi Sassy. I love animals and have been mostly vegetarian (sometimes vegan) for over half my life. I have currently gone back to being vegan again and I’m …

Hypoglycemic Vegan
Hi Sassy, I have been a vegan for over a year. I have hypoglycemia (low blood sugar) so I avoid many items. I’m about 20 lbs over weight & at times …

One Week Vegan Menu for Weight Loss?
Good Afternoon 🙂 I am trying to get a weekly menu that I can follow as a vegan for weight loss? Do you do anything like that? I need to lose approx …

Overweight Vegan
Hello Sassy, I am an overweight vegan. I have been vegan for about three years now and vegetarian since I was 18. (I’m 33 now). Over time I have developed …

Nearly Vegan Weight Loss Plan
Hi – I have been eyeballing your vegan weight loss plan for several months after I read the “Kind Diet” and began flirting with vegetarianism. I call …

Bonus side effects with vegan weight loss
Hello there Vegan guru support! I wanted to give you an little feedback on the side effects of your support in my vegan weight loss efforts. Being …

My goal: Low Carb Vegan . . . HOW?
Hi – for medical reasons I need to be on a low carb diet, and since I’ve done that instead of vegan, I’ve lost 60 pounds and have 100 pounds to go. What …

“I feel altogether full of energy and happiness. I’m positively bubbling! And as a bonus, I’ve lost 8 pounds in the last 3 weeks – without even trying!”
— Mareile Bowditch, Somerton, Somerset, United Kingdom

Back to the top – Top 10 Tips For Vegan Weight Loss

Why Are So Many Vegans Skinny Fat?

It’s about time I get around to writing this post! Why? Because FAR too often I hear from plant-based brethren seeking nutrition advice to help combat their “skinny fat” vegan woes.

Yes, being skinny fat is apparently a cross that many vegans have to bear. The good news is that I know why. And in fact, this was actually a main topic of my “vegan fitness presentation” at this year’s Veg Expo.

I have a few theories as to why so many vegans are cursed with the “skinny fat” syndrome. And today on the blog, I’m going to share some tips and solutions to help turn that soft & cuddly plant-built bod of yours into a svelte and shredddddddded one. So let’s get to it!

First, allow me to “paint the picture” for anyone still wondering if they are, in fact, a “skinny fat” vegan.

Most people (or NON vegans I should say) love to assume that ALL vegans are skinny and that it’s basically impossible for us to be fat. I really do wish this theory were true (it would no doubt convert a LOT more meat eaters.) But as we seasoned veegs already know, it’s just as easy to be an overweight vegan as it is to be a skinny vegan. Oreos and fries are ALSO VEGAN, people!!!

Let it be known, however, that the root cause of a “skinny fat” physique goes far beyond a junk food addiction. And this, brings me to my next point: most vegans DO eat healthy AND exercise regularly. So why then, are we not all walking around, sporting six-pack abs 24/7?!

Well, here are my theories based on PERSONAL experience…

1) Not enough protein consumed

Not to go down the annoying, “where do vegans get their protein from” path, but vegan or not, I cannot stress the importance of getting enough protein in your diet enough. Truth is, if your body doesn’t get enough protein to sustain itself, guess where it takes it from? Not from your fat stores but your MUSCLES!! And did you know that if you don’t give your body enough protein, it will even eventually cannibalize its own tissue to get what it needs?! Eek!

As any meat head or fitness guru will tell you, protein is what increases muscle tone (and definition) to create that “hard look” we all strive for. It also helps you to feel full so you end up craving less carbs and fat.

As a huge meat head myself, I’m also a huge advocate for protein at every meal. My go-tos are lean sources like beans, tofu, tempeh, seitan and Jacked on the Beanstalk Vegan Protein Powder . I also eat a TON of leafy green veggies because they contain the most protein of all the vegetables.

Rule of thumb: consume 0.8 – 1.2g of protein per 1 lb. of body weight. That means, as a bare minimum, most vegans should aim to get around 100g of protein per day.

And no, eating copious amounts of nuts and nut butter do NOT count. But it does bring me to “Skinny Fat Theory #2.” 🙂

2) Fats must be consumed in very little amounts

Oh how I wish I could eat an entire tub of peanut butter every night and not get fat. But at a whopping 90 calories per tablespoon, there is NO WAY IN HELL I can justify this gluttony unless I’m going through a break-up or just stepped off stage from a long-ass competition prep.

Yes, there is SOME protein in nuts, seeds and nut butter. And yes, they’re good for the heart AND brain AND are very nutritious! BUT they’re also super high in calories, and a caloric surplus = fat storage. So consume them sparingly unless you want a layer of flab covering your hard-earned, plant-built muscles. 🙂

My advice? Assess how many fats you’re actually consuming everyday. Do you really need oil in that skillet? Or chia seeds AND flax seeds AND walnuts on your oatmeal? I see your instagram posts! Dust off the pumpkin seeds and keep it light, aiiight?

Rule of thumb: consume 0.35g of fat per lb. of body weight.

3) Too many carbs and sugary fruits consumed

Just because you’re vegan doesn’t mean you can eat as much fruit as you want, either. Sorry raw vegans. I really tried to get on board with “30 Bananas a Day” but it just ain’t my shtick.

Fruits are still carbs, which get used as your body’s main source of fuel, and yes, they are essential for providing energy and mental clarity.

But all carbs get broken down into glucose (sugar) and is either used immediately for energy, stored as glycogen in the liver and muscles (for easy access), or turned into fat for longer-term storage. Eating too much fruit (like any carb source) will overload your system with energy it cannot use, and in turn, make you fat.

My advice? Consume your fruit earlier in the day or before your workouts to ensure you’re able to burn off the sugars. Post-workout is a good time for fruit too. That way you can replace the lost glycogen stores.

And there you have it! I hope these tips can help you to reach your vegan health & fitness goals so that we may finally put an end to this “skinny fat” vegan epidemic once and for all. Besides, being JACKED ON THE BEANSTALK sounds soooooo much cooler, no? 😉

Happy shredding, vegan fit crew!

-Sam Shorkey

What Kathleen Zelman, MPH, RD, Says:

Does It Work?

If you follow the Skinny Bitch plan, you’ll probably lose weight because it’s very low in calories, which may also make it hard to follow long-term. You may also fall short in some areas of nutrition.

While most people would benefit from eating a more plant-based diet, cutting out all animal products isn’t necessary.

A vegan diet can be healthy, but some of the suggestions in this book, like waiting until you’re ravenous before eating or fasting to jump-start your weight loss, are not safe and have no evidence to back up their claims.

Is It Good for Certain Conditions?

A well-balanced, calorie-controlled, plant-based diet can be good for heart health, diabetes, high blood pressure, and high cholesterol. But this plan lacks the necessary guidance and includes too much questionable advice to be recommended for any health conditions.

If you’re interested in trying a vegan diet, talk to your doctor or dietitian to be sure you’re meeting your nutritional and health needs.

The Final Word

If you’re looking to clean up your diet with a strict, low-calorie, vegan lifestyle, this book offers a first step, but it also comes with some problematic recommendations.

If you like to eat out, enjoy convenience foods, or eat on a schedule, this diet is not for you.

The straightforward, in-your-face tone of the book is not for the meek or faint of heart.

© Kim Barnouin

Skinny Bitch, for those who aren’t already aware of the diet craze from last decade, is a diet book written by former modelling agent Rory Freedman and former model Kim Barnouin. The book, which advocates a purely plant-based diet and includes sections on factory farming and animal cruelty, was a phenomenal hit especially in the UK and in Canada, after Victoria Beckham was pictured carrying a copy.

Skinny Bitch became a New York Times bestseller and eventually progressed into a movement, encompassing diet plans and further books, including Skinny Bastard. The authors said that their book “was originally written to compare the vegan diet with the standard American diet, examining the effects that these different lifestyles have on body weight, energy, health and longevity. It was an overnight success story! And we helped thousands of people understand the harm they were causing to their health and begin the transition to a newer, healthier vegan existence”

Now thirteen years later, the authors are launching a crowdfunding campaign for their range of supplements, and offer a simple program based around 3 key pillars: nutrition, exercise, and effective supplementation. Kim Barnouin kindly offers us her insight and years of experience with veganism, to provide us with our nextExpert Opinion.

Why now is the right time to start a vegan business

“The vegan surge has been driven by strong arguments around animal welfare, environmentalism and health and wellbeing. It’s far less common, however, to hear the business case for veganism.

Not every consumer product is a force for good, but that doesn’t mean money can’t be a driving force for change. Good news then that veganism is not only winning the moral argument – it’s increasingly winning the economic argument, too. For vegan businesses and food producers, long-held beliefs and commitments are finally beginning to pay off. In 2017 alone, Just Eat, the UK’s biggest food order and takeaway service, saw a massive 987% increase in the demand for meat-free food and predicted veganism to be the biggest food trend of 2018.

While the vegan movement has exploded in recent years, the trend has not come out of the blue. On Google, the trend for ‘vegan’ searches quadrupled in the five years between 2012 and 2017, and, perhaps most surprisingly, it is now three times more popular than vegetarian and gluten-free searches, according to Vegan Society.

So, what’s driving the vegan trend? Young people in particular tend to be more concerned about the environment and animal welfare, and are adopting veganism en masse.

The plant-based or vegan lifestyle is no longer just for hippies and their fake-leather Birkenstocks, it’s being adopted globally; in the UK, according to Mintel, 20% of 16-24 year-olds are either vegetarian or vegan. In the U.S. just four years ago 1% of Americans said they were vegan, today that’s risen to 6%, an increase of 500% in just four years!

With an influx of vegan diets to cater for, supermarkets have responded. Waitrose now has a vegan section in more than 130 shops, while Iceland’s sales of plant-based food have shot up by 10% in the previous year, according to the BBC.

The constantly expanding clientele and market, and an ever-growing environmental case, there’s never been a better time to start a vegan business. I expect many more would-be vegan entrepreneurs to join the world of business as their chance of success continues to increase dramatically.

More and more non-vegan companies are trying their hand at making the leap to veganism, with bigger profits, environmental sustainability and the soaring demand for vegan products driving this change.

Eric Schmidt, Executive Chairman of Google’s parent company Alphabet, predicts a plant-based revolution is coming. Moving away from the standard American diet to a more plant-based diet, reduces greenhouse gas emissions and fights back against climate change. He named the number one “game-changing” trend of the future as the consumption of plant-based proteins instead of meat.

Tom Hayes the CEO of Tyson Foods Inc, one of the world’s largest meat processors said the food industry’s future is plant-based protein. In my opinion this trend of meat alternatives growing quicker will continue. Tyson has started a venture capital fund to invest in meat alternative start-ups and has acquired 5% of Beyond Meat one of the fastest growing plant-based food companies in the U.S.

Wiesenhof, Germany’s largest poultry producer introduced a vegan product-line and expects 30% of its 2020 revenue to come from this new range.

Elmhurst Dairy in Queens, New York has ceased its dairy operation after 90 years citing decreased customer demand. CEO Henry Schwartz said “Pasteurised fluid milk has sort of gone out of style.” They have since rebranded Elmhurst and gone into producing plant-based milk alternatives.

A recent study discussed in Forbes Magazine said; ”A full 70% of the world population reportedly is either reducing meat consumption, or leaving meat off the table altogether.”

So, if you’re a budding vegan entrepreneur, be sure that the ground is very fertile and there is a huge market out there to (literally) cater for. If you do, you’ll know that your business will be another strong link in the vegan movement that’s already changing the world for the better.

One such pioneer of the movement is Skinny Bitch – we’re reinventing ourselves from the New York Times bestselling vegan diet book, into a range of plant-based proteins and nutritional supplements, if you’re interested check out our equity based crowdfunding campaign: www.crowdcube.com/skinnybitch”

ABOUT THE AUTHOR

Kim Barnouin is the author of the New York Times bestselling book ‘Skinny Bitch’ and founder of the Skinny Bitch approach to weight loss which is based around 3 key pillars: nutrition, exercise, and effective supplementation. Skinny Bitch offers a range of weight loss programmes, recipes and food products to help you lose weight naturally and healthily.

Meal Plan Suggestions from “Skinny Bitch”

WEEK ONE
Monday
Breakfast: Mango, banana, kiwi and soy yogurt
Lunch: Spinach salad w/ shredded carrots, chopped almonds, red onion, fresh garlic, cubed tofu and sesame oil
Dinner: Pasta with zucchini, tomatoes, garlic, fresh parsley, pine nuts and olive oil
Tuesday
Breakfast: Fresh squeezed orange juice, whole grain muffin with soy butter, banana and strawberries
Lunch: Tabouli salad with marinated tofu, eggplant, and red peppers
Dinner: Veggie nachos – corn chips with veggie chili, soy cheese, guacamole, scallions and tomatoes
Wednesday
Breakfast: Fresh squeezed grapefruit juice and slow-cooked oatmeal with blueberries, strawberries and raspberries
Lunch: Veggie burger on whole grain bun with red onion, lettuce, tomato, avocado, and alfalfa sprouts. Served with vegan potato salad.
Dinner: Fake chicken patty with brown rice, lentils and steamed kale.
Thursday
Breakfast: Fresh squeezed OJ, whole grain bagel with vegan cream cheese, sliced tomato and red onion
Lunch: Soup and salad
Dinner: Veggie stir-fry with peppers, onions, garlic, carrots, bok choy, and mushrooms served with brown rice and tofu
Friday
Breakfast: Granola with sliced banana, peaches and blueberries with soy yogurt
Lunch: Club sandwich with fake bacon, fake turkey slices, avocado, lettuce, tomato, sprouts and Vegenaise (fake mayo). Served with three-bean salad
Dinner: Take out from your favorite Thai restaurant: vegan Pad Thai, emphasizing no egg or shrimp or fish stock
Saturday
Breakfast: Fresh squeezed OJ, blue corn and blueberry pancakes served with fresh strawberries
Lunch: Salad with shredded carrots, couscous, cranberries and walnuts, dressed with citrus vinaigrette. Served with lentil soup
Dinner: Veggie fajitas with sauteed peppers, onions and mushrooms, and fake chicken strips, topped with fresh pico de gallo
Sunday
Breakfast: Fresh squeezed OJ and tofu scramble with zucchini, peppers, onions, garlic, spinach and kale served with whole grain toast
Lunch: Lentil salad with asparagus tips and walnuts in a raspberry vinaigrette. Served with an entire steamed artichoke and a vegan lemon-butter dipping sauce
Dinner: No-cheese or vegan-cheese pizza loaded with veggies
WEEK TWO
Monday
Breakfast: Fruit smoothie with a splash of OJ and fresh banana, frozen pineapple and coconut
Lunch: All-American salad with romaine lettuce, corn, peas and BBQ tofu cubes in a vegan ranch dressing
Dinner: Italian night! Your favorite pasta and tomato sauce with fake meatballs and whole grain garlic bread
Tuesday
Breakfast: Fresh squeezed OJ, cereal with soy or rice milk, served with blueberries, sliced banana, and strawberries
Lunch: Veggie chili with corn bread
Dinner: Mashed potatoes, Gardenburger Meatless Riblets, and sauteed collard greens and Swiss chard
Wednesday
Breakfast: Fresh squeezed OJ and toaster waffles with sliced strawberries, bananas, and peaches
Lunch: Vegan Caesar salad with fake chicken chunks
Dinner: Brown rice and lentils with steamed broccoli and red cabbage
Thursday
Breakfast: As much cantaloupe as you want
Lunch: Fake deli meats on whole grain bread with lettuce and tomato and a side of Asian cole slaw (shredded carrots, red cabbage, green cabbage, rice vinegar, sesame oil, and sesame seeds)
Dinner: Fake meatloaf served with corn on the cob, peas and sauteed spinach and garlic
Friday
Breakfast: Smoothie time with a splash of apple juice and peaches, blueberries, raspberries, and a dash of flaxseed oil (or a TBS of ground flaxseed)
Lunch: Japanese lunch of avocado rolls, miso soup and a small salad
Dinner: Veggie burger with sauteed mushrooms, onions, soy cheese, lettuce, and tomato served with baked French “fries”
Saturday
Breakfast: Fresh squeezed OJ and vegan French toast with blueberries, strawberries, and banana
Lunch: Mixed greens with hearts of palm, sun-dried tomatoes, yellow tomatoes, asparagus, basil, garlic, and pine nuts in an oil and vinegar dressing
Dinner: Veggie dog loaded with veggie chili and soy cheese, served with vegan potato salad
Sunday
Breakfast: Fresh squeezed OJ and a fake egg sandwich (using House Tofu Steak extra-firm tofu, sliced and pan fried, with fake bacon and soy cheese on a whole grain bagel with soy butter, salt, pepper and ketchup)
Lunch: Split pea soup and a mixed greens salad
Dinner: Penne with butternut squash and raw pesto (pine nuts, basil, garlic, olive oil)
WEEK THREE
Monday
Breakfast: Fresh squeezed OJ and slow-cooking oatmeal with apples, cinnamon and pecans
Lunch: Whole wheat vegetable wrap with sauteed eggplant, portabella mushroom, and roasted red peppers served with a small side salad
Dinner: Veggie stir fry with green peppers, carrots, zucchini, tofu, bok choy, onions, and garlic served with brown rice
Tuesday
Breakfast: Big hunk of honeydew melon
Lunch: Salad greens with red onion, cherry tomatoes, black beans, and corn, served with a baked sweet potato
Dinner: Baked teriyaki tofu with brown jasmine rice and steamed green beans
Wednesday
Breakfast: Fresh pressed apple juice and a whole grain bagel with peanut butter, jelly and a sliced banana
Lunch: Mediterranean platter with hummus, eggplant, grape leaves, falafel, peppers, olives and tomatoes
Dinner: Veggie burrito with pinto beans, brown rice, guacamole, soy cheese, lettuce, tomato and salsa
Thursday
Breakfast: Granola with bananas, blueberries, strawberries, and soy or rice milk
Lunch: Portabella mushroom burger with arugula and caramelized onions, served with an avocado-tomato salad
Dinner: Veggie lasagna with red sauce, your favorite veggies, fake ground meat, and tofu ricotta (in food processor, blend firm tofu, garlic, salt, small amount of olive oil, and dried oregano)
Friday
Breakfast: Fruit salad – go crazy!
Lunch: Fake tuna (Tuno with accents of shredded carrots, chopped onion, diced celery, and Vegenaise) on whol grain bread served with a handful of baked corn chips
Dinner: Steamed broccoli, carrots, kale, red cabbage, cauliflower, and tofu with brown rice, drizzled with sesame oil and sea salt
Saturday
Breakfast: Ranchos-fake-Huevos wrap with scrambled tofu, sauteed onions and peppers, black beans, avocado, and salsa in a corn tortilla
Lunch: Chinese fake chicken salad with snow peas, cabbage, carrots, mandarin oranges, fake chicken chunks, and cashews
Dinner: Seitan (wheat-meat) with steamed leeks, white beans, and garlic-roasted potatoes
Sunday
Breakfast: Fresh squeezed OJ and apple cinnamon pancakes with raspberries and bananas
Lunch: Fake bacon, lettuce, tomato and avocado on whole grain bread with leftover roasted potatoes from last night’s dinner
Dinner: Veggie shish kabobs with green peppers, red peppers, mushrooms, onions, cherry tomatoes, and Gardenburger Meatless Riblets, served with corn on the cob
WEEK FOUR
Monday
Breakfast: Fruit smoothie with peaches, banana and strawberries and a splash of soy or rice milk
Lunch: Chef’s salad with mixed greens, carrots, tomatoes, vegan cheese and assorted chopped fake deli meats
Dinner: Fake steak wtih a baked sweet potato, lentils, and steamed kale
Tuesday
Breakfast: Fresh squeezed OJ and toaster waffles with banana, strawberries and blueberries
Lunch: Veggie minestrone soup with a small side salad
Dinner: Veggie dog smothered in veggie chili, served with collard greens
Wednesday
Breakfast: Fresh pressed apple juice and slow-cooked oatmeal with dates, raisins, walnuts and banans
Lunch: Grilled soy cheese with tomato and a small side salad
Dinner: Shepherd’s pie with vegan mashed potatoes, fake ground meat, lentils, corn, and sauteed spinach and mushrooms
Thursday
Breakfast: Fresh squeezed OJ, a whole grapefruit, and a whole grain muffin
Lunch: Veggie chili with an avocado-tomato salad and a handful of baked corn chips
Dinner: Fusilli with zucchini, olives, basil, tomato, garlic and olive oil served with whole grain Italian bread
Friday
Breakfast: Fresh squeezed OJ and cereal with peaches, banana, blackberries and soy milk
Lunch: Cucumber and avocado roll with miso soup and a small salad
Dinner: No-cheese or vegan cheese pizza loaded with veggies
Saturday
Breakfast: Fake egg sandwich
Lunch: Fake chicken Caesar salad
Dinner: Steamed cauliflower, broccoli, carrots, and red cabbage over brown rice
Sunday
Breakfast: Create your own fruit smoothie
Lunch: Veggie burger w/ sauteed mushrooms, avocado, lettuce, tomato, onion, and sprouts served w/ roasted potato wedges
Dinner: Fake chicken patty with BBQ sauce, black-eyed peas, collard greens and corn on the cob
I wanted to add this list so I can have it to refer back to and thought others who are veggie/vegan might also be able to get some good ideas as well! 🙂

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