By Kardena Pauza
Some people have asked me about my 90-day Easy Veggie Meal Plan Ebook, so in case you have questions about it, here you go!
I made a vegetarian weight loss meal plan because so many people I know kept asking me how to lose weight while being vegetarian. So I looked online to see what was available to you wonderful people around the world and there was literally no meal plans available! I was really surprised! And what I did find out there was not too helpful like a 7-day meal plan with really boring foods and no calorie accountability. Even the vegetarian recipe books in the bookstores might have some great recipes but they do not portion out the calories, carbohydrates, protein, and fat that your body needs. In the vegetarian recipe books, it just says: makes 4-7 servings. Not Helpful...
This was when I decided to dedicate all my time and resources in to creating a 90-DAY done for you vegetarian meal plan!
Here's what came out of it...
Calories, protein carbohydrates and fat are calculated for you — To make your life simpler and take the work out of preparing foods and guessing at your portion sizes. I painstakingly, and I mean it, calculated the calories, protein, carbs, and fat for you. All you need to do is follow the portion sizes on the recipe!
The calories for women is calculated at 1500 calories per day and for men 2000 calories. Ladies, you will be getting approximately 80 grams of protein per day and guys you will be getting 100 grams of protein per day. So no need to be concerned with getting enough protein. I understand, some of you may need to modify the plan slightly if you have specific special needs, totally understandable.
I made this meal plan for busy people who like variety, enjoy flavorful food and enjoy foods from around the world. I have put together over 250 distinct recipes so you will never get bored, you will always have plenty to choose from, so you wouldn't have to think about what to make, how many calories are in your meal, what tastes good together, etc. For 90 days you have meals spelled out for you! All 5 meals are portioned out for you convenience.
Easy Veggie Meal Plans is designed to get you in and out of the kitchen fast so that you can eat healthy and keep up with your busy lifestyle. The meals have lots of variety for good nutrition and plenty of flavors to help you stay on the plan.
The quick answer to this is yes, but hold on... out of the entire 250 recipes only about 10 have a dairy product in them, which I have provided a vegan substitute for most and look, there are so many recipes in the meal plan that you can just substitute in one of your favorite recipes you've found for that one dairy snack or meal.
The bottom line is, yes it is an excellent diet plan for vegans!
Since launching Easy Veggie Meal Plans, thousands of people around the world have been enjoying the benefits of this healthy easy program helping them reach their weight loss goals or even to help them maintain a fitness and healthy body.
With easy instructions for 3 months you won't have to worry about what to eat or counting calories, because it has been done for you.
When you purchase the Easy Veggie Meal Plans, you will receive wonderful bonuses to assist you in getting that flat strong stomach from my good friend Craig Ballantyne, and a bonus smoothie book from my friend Kevin Gianni, a quick start audio from me personally, and an audio about how to be around non vegetarians in social situations that may arise.
Once you purchase the Easy Veggie Meal Plans, check your email account and you will download the meal plans, added bonuses and the free audios. It is in electronic form so you don't have to wait for it to arrive to get started. You will have instant access. You can download it to your PDA so you can use it when you go grocery shopping or when you are out to eat.
I look forward to your success!
Kardena Pauza, Author of Easy Veggie Meal Plans
I just purchased your meal plan package. I have hereditary high cholesterol and my dr wants me on drugs. I said no, I would rather go back to being a vegetarian. I also need to lose 50 lbs. So some internet surfing led me to Easy Meal Plan. I started reading your books and scanning the recipes. Here's my obstacle to getting a good start —– I am a teacher and I get very little exercise because I spend a lot of time reading/grading/planning. I also eat at my desk. My lunch time is 30 minutes. I eat breakfast running out the door. I dont' have a kitchen at school. Please help me make it really simple. I can live with the same daily plan for breakfast. I can do simple finger food for lunch. Can I eat the same thing almost everyday and keep with the weight loss?What do you suggest for breakfast/lunch on the go?
The great thing about the way my meal plan's set up is that you can eat any of the 3 main meals- breakfast, lunch, and dinner, at any meal, they are interchangeable. Each meal is portioned out for you for that sitting. You can make a dish and make 3 times the amount and save it for other meals and take it with you to work. Here's the key. Preparation- preparing ahead of time works especially when you are in a rush. Put your meal or meals in a to go container and off you go. This is what I've done for many years when I left the house at 6 am and didn't come back until 8 pm. I packed all my 3 main meals and snacks. Yes you can eat the same meals. There are a lot of recipes in my book so enjoy the new recipes and find several you really enjoy and makes those more often.
I purchased the Easy Veggie Meal Plan and I love it. The black bean soup is my favorite.
Excellent! There is a ton of recipes throughout the 90 days. So you might find some more faves!
Thanks so much for all the inspiration you provide. I weigh 124 lbs and am 5'4?. I am not overwieght but really want to lower my bodyfat!!! I think it's around 25-27%, according to a handheld monitor. Eating 1500 cals isn't working for me to lose the fat, but after doing craig's workouts, eating less than that is difficult. I want to order the veggie meal plans but should I just eat less than the 1500 you prescribed for women in the plan? Also I am trying to avoid soy is there a lot of it in the diet?
I truly appreciate your help!!!!!
I'm glad you're doing Craig's workouts, they are great. Once you order the EVMP, start with the 1,500 calories for a week and see how you do with the structured diet and balanced meals. Most likely you will need to reduce your calories to 1200 calories. Your body requires less calories given your size. With the balance of macro nutrients in the EVMP, you may feel you can handle the lower cal diet. On your weight training days, you can add another small meal after your workouts to help fuel your body and muscles. This may help you with your energy on your workout days.
Soy is rarely used in the entire 90 day program. And most of the time there is a substitute option. Not a worry at all. You'll have plenty of options.
Let me know how it goes!
I’m a french Canadian friend who will try your lifestyle for the first time of my life.i’m 5’8 – 367 pounds so the reason i wanted to start i have no energy at all or vitality it take all my change to finish my day.
so today is my first day i will let you know what happen with me in
2 weeks on how i feel energy wise.
so thank you and sorry for my english i learn it from seasame street.
hello i’m back and still alive!
still stick to the program fall 1-2 days but got back on the track
more energy but not yet like the energy rabbit from energizer battery
I've been searching for a web site such as this for such a long time! See back in 2008, I worked very hard on my diet and training and with the help of a trainer, I built my dream body (sexy six pack and 7% body fat) but unfortuanetly, it was built on a typical Figure competitor's diet (animal protein all the way, 4 to 5 times a day!!!) I 2009, I got fed up of eating so much animal flesh and just couldn't stand it anymore. However, I didn't know how to eat properly without my daily chicken breast and tuna so I gained alot of weight! In January of this year, I decided it was time to get my body back. I want my six pack back but I want to do it the vegan way!
I downloaded the women's free sample menu and noticed it had eggs and dairy. Since I don't want to include those in my life anymore I figured I would purchase the Veggie Detox eating plan but wanted to double check with you first to make sure it didn't contain any dairy or eggs. I also wanted to ask you if the Detox is the best plan for my goals ( as weight loss is not as important for me as Fat loss...I really want to keep my hard earned muscles!) or if another one of your eating plans would be more suited for me!
Thank you for taking the time to respond! ... I'm so glad I found you!
You have real dedication to your body, that's awesome! I changed the diet after I created the 7 day plan.
I pretty much eliminated the eggs and dairy or I put in alternatives.
The 90 day will give you tons of recipes, over 250 to choose from all portioned out for you.
The detox will help you shed extra fat pretty quickly. They compliment each other well. If you want quick fat shedding then just do the veggie detox.
You are going to kick butt!
My questions is can we exchange a breakfast, lunch or dinner for different days. My husband and I both work and we are not able to cook during the day. Alos, it was wonderful to finally find a site that considers the every day cook; I am really enjoying your recipies.
You can most certainly exchange out different meals (lunch, breakfast, dinner). The main meals are similar in calories, carbs, fats, protein so you can substitute meals.
I know it's difficult to prepare for lunch, so you can take left overs from the night before for lunch the next day. Just make sure you take the correct portion for you. I know I have a ton of recipes in the meal plan. And you may not be able to make every meal. That's o.k. You at least know your options and have plenty of choices for meals!
I'm glad you're enjoying the recipes.
Power is in the action and you are doing it. Congrats to you and your husband.
I would like to know after following through your 90-day veggie meal plan, what do I do next? Repeat the meal again and again or...?
Please advise. Thanks.
You can repeat the 90 day plan especially if you want to master the recipes and portion sizes. The more you do something the more it becomes a habit and the easier it is for it to be the new you.
I too would like to try your plan, but allergic to anything Soy and advocado I get really ill and found that when I eat Wheat my body retains loads of water. Does your meals contain a lot of these foods? I would like to try and hopefully there will be some alternatives for them.
Also I went to your site to order and in the advertisement it say the cost is $77. but when I click to order it says its $127.
Each meal is different. I use different fat sources for different meals. You can always substitute avocado for another fat I have in the meal plan. It shows you the aprox. fat portions also so this will help you determine how much to have.
Soy- I have option for soy. or just substitute out a meal.
I have over 250 recipes in the plan so you will have plenty of choices.
About the food plan. If you scroll down towards the bottom of the page, you will see the basic option you are looking for.
Wishing you wellness,
Laura says: Back then, Easy Veggie Meal Plans Basic costs $77 and Deluxe $127. In order to make it more affordable, Kardena and Craig have revised the price and now Easy Veggie Meal Plans Basic costs $57 and Deluxe $97 ONLY.
I just purchased the Easy Veggie Meal Plan...I have spent most of my day researching Vegan/Raw Food diets and am blown away by the healthful benefits. I have been aware of the concept for some time, but am thrilled to find the Easy Veggie Meal Plan – it appears pretty straight forward and I think I can handle it!! I'll keep you posted on my progress!
Thanks Kardena and I am in action and getting results and thoroughly enjoying everything I am eating, trying out a new recipe tonight the brocolli stir fry and looks yummy already and I haven't started cooking it yet, just swapping the tempeh for some TVP though as I don't like tempeh. Thanks for the personal response much appreciated and I will keep you posted on my progress but I am so glad I bought the plans they are fantastic, thanks again it has really made a difference to me already as I mentioned.
I hope you are still enjoying the meal plans!
I have written before but have not received an answer yet. Kathy posted that she would also be interested in the answers to my questions below.
I have been following a very low carb diet (under 20 grams of carbs per day) for years. I tried going on a healthy vegetarian (no pre-packaged/processed) diet a few months ago. The diet made me extremely bloated and I gained weight. I thought the symptoms would subside over time, but they did not. When I went back on the low carb diet, the symptoms went away. Is your diet low carb? If not, do you think I will experience the same syptoms again? Is there any way to avoid these symptoms?
I seem to have very clear thinking, no digestive problems and lots of energy on a low carb diet. I want to switch to a vegetarian lifestyle, but I am worried because the low carb diet has worked so well for me.
Please let me know your thoughts.
Thank you for your question. I am now getting back to everyone. The easy veggie meal plan is low in refined and processed carbs. I do add more fruits and veggies to the diet to add additional high nutrient calories from carbs, but the carbs are not as low as 20 grams a day. Carbs aren't necessarily bad, I'm sure you would agree, it's the type of carbs a person is eating that's important. If you ate a ton of veggies which is mainly carbs, I would say go for it! I can't speak to the veggie plan you did before but I do know that depending on the fiber content of the diet, you can feel bloated. To help with bloating I recommend taking digestive enzymes, they work great! They will help with digestion and reduce bloating. I take them all the time to maximize absorption and digestion. I do not have bloating, just great for extra assistance. There may be certain grains or legumes that don't work for you. You may want to experiment to see. There are a lot of benefits to eating vegetarian so trying it again with some support and finding the right balance for you may be the ticket! You can start the plan and email me if we need to make some modifications for you. Please let me know how I can help. Kardena
I have been a vegetarian for a long time and I am so glad you came out with this! I am 40-50lbs overweight (it increased over the years and I had an injury). I consider myself very educated in vegetarian eating, but sometimes I need something sweet! What foods are approved that I can eat a small amount of to take the edge off? (ex. 1oz of dark chococlate?? maybe with a strawberry?) Any information would be helpful! Thanks!
BTW, I mentioned this program to all the ‘meat' heads at the gym. I hope one day we can see a lot more vegetarian athletes!
Follow the easy veggie meal plan to give you structure to lose that extra 40-50 lbs. You'll do great! Remember with sweet treats you only want to eat a little portion to satisfy you and not to eat them everyday. as you mentioned, 1 oz of dark chocolate and strawberries is a low sugar treat. I like to take a date like medjool dates and dip it in almond butter for a delicious combination. I love mango pudding made with mango, fresh coconut or coconut butter, agave nectar, and a couple cashews tossed in. You can make a cool iced treat for these summer months with berries, mint, agave, lemon and ice and blend in the blender. I hope this gives you some ideas! Wishing You Wellness, Kardena
> I just wanted to let you know that I am really enjoying the meal
> I have tried out a few of the recipes and have loved them, I am
> getting favourites already!!! They are so tasty and once I got some
> of the ingredients in and in a reasonable supply the recipes were so
> easy to make and I have been making enough for 2-3 meals so is less
> preparation during the week. In particular the black bean tortilla,
> rainbow salad, cauliflower soup, mushroom burger, broccoli in black
> bean sauce, really yummy!!! I have changed the recipes around though so some days am having lunches for dinner as the calories are so similar it is so easy to do and vice versa.
> I have already noticed a difference in my abdomen, it is much flatter and my husband has told me I look thinner already even after just over 2 weeks. Some days I am finding I can't even eat all the food which is
> amazing for me as I have a decent appetite and it is winter here in
> Australia, so feels cold!!!
> The smoothies were also a surprise for me. I really didn't fancy
> putting spinach in them but gave it a go, and so tasty. I even tried
> them out on my husband who isn't vegetarian though he doesn't eat much meat and didn't tell him what was in them and he really enjoyed them too!!
> Keep up the great work it is so nice to have something like this
> to follow and to taste so good as well.
> Thanks again
Thank you for the feedback. You are an example of plan in action= results. I really appreciate the positive feedback and I love hearing that people are getting great results. It makes my day! My goal is to help people be the best they can, have a great quality of life and enjoy it. So thanks for taking the time to write me! Keep up the great work! Kardena BTW- there is quite a bit of fiber in the food plan so it naturally fills you up making you feel full with out feeling heavy. That's probably why you can't eat all the food all the time. It's a good thing:)
I have recently signed up for and received your 90 day veggie program and in reviewing it I am a bit overwhelmed ..
I am in a car much of the day between appointments and being able to access this type of food and its preperation seems an impossibility.
Help me to get around this .
I know I am not the only one to have this issue and imagine you must have a solution..thanks
This is a good question. Preparation and knowledge are key so I'm glad you purchased the book. Listen to the c.d. on getting started, this will help get you going. Here's my suggestion, 1. Buy a lunch box and cooler pack for traveling. A lunch box/cooler large enough to fit a days worth of food in it, this is what I did while going to school full time and working full time. 2. Prepare ahead of time, like on Sunday. Make 3-4 dishes that you can bake, steam, chop, boil, etc. and get it all done in 1-2 hours. Like a food factory in your kitchen. Then you have food for 3-4 days. Put all your meals for the day in containers in the morning and off you go. Invest in your health on Sunday and reap the rewards during your hectic week. Use the food plan for recipe ideas and the right portions, very important. I did put a lot of variety in the meals, but you can make several recipes and make larger portions of the recipes so it makes 2-3 meals per dish. If you do this, you won't be able to stay exactly with the meal options i suggest on everyday but that's o.k. Just repeat meals since you made larger portions of them. Leftovers are cool! Saves time, money and your waistline. If you must eat out, look for indian food, mexican food, or somewhere that has good quality food/salads that is relatively fast.
Bringing your own food helps so you don't get desperate and eat anything in sight. Prepare, prepare, prepare... Kardena
just bought your deluxe veggie meal plan. I've read the book and it is helpful.
I have a question re omega 3 supplies.
I have read what you said in the book but my naturopath says that the only rich source of omega 3 remains to be salmon. Due to lowered immune system, and inflammatory condition, I need lots of omega 3. How can I get that without having to take salmon capsules, what's the best sources and how much of that do I need to take to be equivalent with salmon type.
I seem to have too much omega 6 and 9 and not enough omega 3...
looking forward to your response
I need more info. My question is about your lowered immune system and inflammatory condition. Yes omega 3's help but what's causing the inflammation? Excess inflammatory causing foods, foods compromising your immune system? refined carbs, dairy, processed sugar, processed breads, cereals, coffee, diet drinks, etc... these first need to be eliminated then there will be less need to take higher doses to try an counter act the inflammation and immune system issue. Many foods are anti inflammatory, turmeric, ginger, cayenne, aloe vera, cucumbers, leafy greens.. Now to your question.. sources of omega 3's are plentiful in the plant world. Hemp seeds or hemp oil are amazing, flax seeds are full of Omegas 3's, walnuts, pumpkin seeds, and believe it or not beans such as kidney beans, navy beans. Add variety to your diet and rotate these foods into your daily routine and you will be set... Have a passionate day, Kardena
I purchased your program yesterday. I have a few questions about it.
1. Can you pick and choose a breakfast, lunch, supper and snacks to create your own daily plan?
2. Could you pick one daily meal plan and eat that same plan for a week at a time?
3. Do the daily meal plans progress and get more healthy over the 3 month period? If so, could I just pick one daily meal plan and eat it for a week at a time?
4. Will you lose muscle on the day that you eat just veggies and fruit each week? Should you avoid working out this day?
5. How can 1,600 calories work for all women? I am 5'5? and weigh 124 pounds. I am very, very small boned. I carry all my extra weight in my thighs, hips and butt. After an extensive assessment done by a personal trainer, she determined I should weigh 107 pounds. How the heck can I lose weight when I will be eating 1,600 calories a day?
6. Will we have access to the updated plan when the fat, carbs, fiber and protein information have been included?
Please let me know.
I will answer each question numerically here.
1. yes you can pick each meal as they are all comparable in their ratio of protein carbs and fat.
2. you could pick one day and eat the same thing but I would recommend a little more variety than that. I typically make a dish a can eat for 3-4 meals.
3. The meals throughout the meal plan are all healthy and I sprinkle super healthy meals throughout the entire plan. So get a variety of fresh fruits, veggies, and nuts and legumes throughout the entire day. you could eat one daily plan if there is a wide variety of sources of proteins, fats, and carbs in the meals.
4. no you won't lose muscle. I had a friend measure her body fat before and after a 4 day cleanse and she lost no muscle. I would still workout, your body will sometimes have even more energy on this day. You will get protein from the vegetables and your body recycles 75% of the amino acids in your body anyway so you will keep your muscle. Exercise will help you detoxify on the day you are consuming fruits and veggies, this is a great thing!
5. Your body frame is unique so, first write down what you are eating and calculate your calories per day. can do this on nutritiondata.com. Then see if you are already above or below 1,600 calories. 1,600 calories may be lower than what you are eating now. We'll have to see. If so then 1,600 would be a baby step towards getting to your calorie target. If it is more than you are consuming now than you will need to reduce the portion size on the meal plan by 20% to about 1,200 calories. If you work out than this will be sufficient to lose weight.
6. I will double check my ability to send the updated plans to you but we should be able to!
Wishing you Wellness,
Laura says: This post was made in 2009 and the 90-day meal plans at that time were calculated at 1600 calories per day for women. With many feedbacks from women about 1600 calories being too much for them, Kardena has revised and modified the 90-day meal plan for women to be at 1500 calories per day. Men's meal plan remains unchanged — 2000 calories per day. On top of that, Kardena has included the information of fat, carb, protein and calorie count for each and every meal in the 90-day meal plans since then.
I live in the UK, and have just downloaded your 90-day male veggie meal plans - you mention using Stevia quite a bit, but as far as i know, this is unavailable in the UK.
Can you mention the next-best alternative?
You could use xylitol or agave nectar as an alternative.
I have just brought your program and I live in India. One of my greatest problem is the non-availability of ingredients. The reasons I decided to try your program is because its vegetarian making ingredients easier to buy. However, there is still stuff like Spelt pasta and its likes I wont be able to find here.
Hi Ramana, Spelt pasta is a great high protein, nutrient rich alternative to white flour pasta but if you don't have it available you do not even need to have the pasta. It is just a different form to eat grains. Do you have spelt grain or other high powered grain options like kamut, quinoa, amaranth? These are other options that make a nutritious grain option for any meal. Ask around because they are becoming more popular. Kardena
Hi – I am actually just getting started on your meal plan here, and it sounds great so far. I have a few questions after perusing a little... I am sure I will have more! You talk about wheat/whole grain breads... what are some good alternatives to the “brown bread” that you talk about? Also, I have always been addicted to sugar, and every time I try to restrict myself I end up buying a larger amount of cookies or ice cream, etc... do you have any advice as to how to curb these cravings? Or maybe as I introduce more of these better foods into my diet I won't feel I need them? Any help is greatly appreciated!
In regards to”brown bread” and healthy alternatives. Brown bread is basically white flour enriched with brown color to make it look like wheat bread. Some alternatives are sprouted grain bread like Food for Life and Essene Bread. These breads are not made from flour instead they are made from the whole grain and roughly ground. More fiber and nutrients.
Sugar is so addictive, like a drug- huh? Go throw away your ice ream right now! That's a way to break habits. ok on to more advice...People crave sugar for energy typically, so eating healthier such as on the veggie meal plan will help eliminate these cravings. Also adding healthy fats to your diet supports long lasting energy and you won't have big fluctuations in blood sugar and crash. When you crash you typically crave more sugar for energy- it's a vicious cycle. Put in place of cookies, cakes and ice cream- fruit, dates, honey, stevia and almond milk. Foods that will satisfy the craving but not have such a powerful addictive quality. Wishing you Wellness, Kardena
I purchased your new Easy Veggie Meal Plans yesterday and am VERY pleased with the content!! PLEASE keep comining up with more!! Within the program you mentioned occasionally adding coconut oil into your smoothies. Is that still recommended if your main goal is weightloss? Or, is it better to stay low fat until you reach your goal weight and then begin adding back in the good fats? I'm 75% raw but to get some fats already thru veggie saute's for dinner and salad dressings. I've been reading some of the online RAW diets, but many of the recipes include TON's of high fat (although good fats) in them. Your thoughts would be greatly appreciated!!
Lori in Geneva
Thanks for your feedback, I really appreciate it. You asked about fats in a weight loss diet. Your body does need good fats which include raw coconut oil because it helps run many functions in your body. Staying within a calorie range that your body can burn as energy or utilize is what will help you lose weight, on the plan I put in small amounts of coconut oil which is within the 1,600 calories/ day. You could calculate the calories in the raw meals you are looking at to figure out the correct portion/calories. You don't want an excess of fats which your body can't burn off- true. Also, in your vegetable saute's a way to keep the fats in check is to saute with water or broth and a teaspoon of oil. Have a healthy day, Kardena
I bought your program hoping you can help me. I need help figuring out how to adapt your 90-day plan to some food allergies I have. I'm allergic to wheat, corn, rye, and nutritional yeast. What substitute suggestions do you have because it seems bread is a regular part of the meals? I'd love any and all suggestions.
There are wheat bread alternatives on the market. I personally like Food for Life because they sprout the grains before baking them which helps .... They have a wheat free/gluten free product line which is awesome that's made with brown rice. I'm sure there are other brands out there, you may need to ask a grocer. You may be able to tolerate products made from kamut, spelt, barley, buckwheat. Have a healthy day, Kardena
I'm very interested in transitioning to a vegetarian diet and have been including more more plant based meals in my diet. I am considering ordering the Easy Veggie Meal Plans for women but am not sure if the plan is right for me. I am comfortable with my weight and don't need/want to lose weight and/or muscle mass; I'd like to maintain weight and muscle mass. From what I've read, the meal plans are geared for those that want/need to lose weight. Would the Easy Veggie Meal Plans work for me? Would I just follow the basic plan but increasing portion size or number of meals?
Hello Alexandra, looks like you have already purchased the book, excellent... The answer is yes. you would add a slight bit more protein, carbs and fat to your diet. As you can see it gives you a wonderful structure for meals and snacks. The plan is to help people lose excess fat and then maintain a healthy body . I may want to start with the regular meal plan and add more calories if need be. Only increase by 3ish grams of protein, carbs and fat per meal for at least a week before increasing your calories again to find your bodies correct calorie intake. Have a passionate day, Kardena
I'm very happy to know that you have prepared some veggie meals that can loose weight. My family of four are all vegetarians from almost ten years, but we are all overweight. I would like to use your veggie meal plans to make my family loose weight and be healthy. Thank you.
Excellent, this will also give your children a healthy foundation, that's important.
Wishing you a happy & healthy family,
Hi Kardena I downloaded the meal plans and will be buying the meal plans next week as it is very exciting what you are doing and what Craig has been doing lately with his diet with your advice. I have been having stomach problems and went to a dietician who told me to not eat beans, legumes etc which of course I had been eating lots of as a vegetarian. I have started to eat a bit of free range chicken so I get some protein but would love to be vegetarian totally again. She also told me to not eat wheat so Seitan is out for me, is there anything else I can replace it with as I notice it is in a lot of the meals? Could I use eggs or tofu instead? Thanks Maxine (Australia)
i would recommend eating soaked seeds and nuts made into meals, they are easy to digest. Eat cultured foods like sauerkraut, kimchi, almond yogurt you can make yourself with soaked almonds and probiotics. Tempeh would be a great option since it's cultured.
My wife and I are very interested in your Vegan diet but when looking for blueberries, strawberry's, ect.. we are having a hard time finding these items within our budget. Is there a place that you recommend buying all these items? Raw foods seem out of our price range.
I'm not sure where you live in the country. Start with local farms and buy what's in season. Secondly, a store where you can buy larger bulk items like Costco or Trader Joe's where you pay sometimes $1 less and get more per bag. Berries aren't a must all year round so rotate your fruits and veggies. Look for what produce is the lowest price for the season. Kardena
Love the sample meal plans. I did read that you and your husband are enjoying a raw vegan lifestyle and was wondering if you are going to put out a set of mealplans that reflect this.
My husband and I are vegans and we don't eat eggs and very rarely have cheese. Could you share some alternatives to the egg and cheese that are in the mealplans?
I am so excited to try your menu, I have eaten as a vegan for quite a while now and have really been lost as how to eat to lose weight and be fit. I have heard so many conflicting things from trainers, even some that were angry with me for not eating meat or diary. So I thank you for sharing this plan with us.
I made the food plan for vegetarians as well as vegans. There are over 250 recipes in this plan so you can swap out meals. There are a couple recipes that included eggs but I added in vegan options. And there are only a couple that include cottage cheese so you can change to another snack.
I have just downloaded the free veggie meal plans and I was just wondering what the product "Seitan" was? Perhaps it is something that is sold in the US, but not here in Australia as I have never heard of it. If so, could you please let me know what it is and perhaps what could be a substitute for it. Look forward to hearing from you. Cheers Marli
Good day Marli!
Hope your staying warm over there. I traveled through Australia for 7 months in 1997. A wonderful place! Seitan is the name for wheat gluten which has a good amount of protein and has a chewy texture great for stews or any recipe asking for meat. You should be able to find it in a health food store.