Joel Marks |
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If it takes more than 5 minutes to cook, I'm not interested!
Printable version of shopping list
Note: This is my dietary health guide: recommendations and precautions
Breakfast
Orange juice (fortified with calcium)
Frozen multigrain waffles (no dairy or egg; Van's, Nature's Path)
Maple syrup
Vegan margarine
Faux ham (Smart Deli, etc.)
Oatmeal
or
Bran flakes (fortified with B12) with soy milk (fortified with calcium and B12)
plus
Strawberries or banana
Flaxseed meal (for Omega 3) sprinkled on oatmeal or flakes
Herbal tea
Multivitamin (Deva or other vegan brand; includes B12)
Lunch
Whole wheat bread (fresh baked not brand name)
Tofurkey
Vegenaise
Lettuce
Tomato
or
Pita (whole grain)
Hummus
Lettuce
Tomato
Alfalfa sprouts
plus
Sweet pea, chick pea, lentil, or black bean soup-in-a-box (Dr. McDougall's, Imagine)
Unsalted peanuts
Apple cider
Carrot
DHA (Omega 3) supplement (Deva or other vegan brand; more information here)
Snack
Soy milk (calcium and B12 fortified)
Walnuts (for Omega 3)
Dinner
Soy: tofu, tempeh (several flavors from Lightlife et al.), meatless meatballs (Trader Joe's, etc.), etc. ad inf.
or
Beans: pinto, red, kidney, great northern, etc.
or
Legumes: lentils, sweet peas, etc.
plus
Brown rice
or
Pasta: whole wheat spaghetti, soba, ramen, etc.
or
Potato or yam
plus
Dark green leafy vegetable: kale, collards, mustard greens, etc.
Mushrooms
Mung bean sprouts
plus
Vegetable powder (Seitenbacher) stirred into cooking broth. Note: I don't use oil in cooking -- just simmer or steam
or
Canned diced tomatoes simmered with every herb & spice in the cupboard!
The indispensable utensils: