Joel Marks |
|
If it takes more than 5 minutes to cook, I'm not interested!
Printable version of shopping list
Vegan Menus and Shopping List
Below are my two default menus, followed by a consolidated shopping list.
Personally I would have no problem at all with alternating these indefinitely: Monday/Tuesday, Wednesday/Thursday, etc. ad inf.
But of course I feel free to add more variety whenever I wish.
Recommended caloric intake depends on one's height, weight, age, and activity level.
For me that comes out to 2025 calories per day, or 675 per meal.
Some dietary recommendations also vary by sex.
Note : This is the nutritional guide I use: http://veganhealth.org/articles/dailyrecs .
You can also consult that link regarding supplements.
I take B12, DHA, and iodine on an alternating schedule.
Disclaimer: I am not a nutritionist, so I do not speak with authority about whether the following diet is good for you (or me) or even healthy.
Day 1
Breakfast
Orange juice (fortified with calcium and vitamin D) - 1 pint
Oatmeal - ½ cup dry
Flaxseed meal - 1 Tbs
Banana
Faux bacon - 5 slices
Lunch
Lentil soup - 6 oz.
Hummus - 2 oz.
Whole wheat bread - 2 slices
Spinach salad
Extra virgin olive oil - 1 tsp
Balsamic vinegar
Apple
Cashews - ¼ cup
Dinner
Unsalted peanuts - ¼ cup
Whole wheat spaghetti - 2 oz. dry
Meatless (and eggless) meatballs - 4
Collard greens - 2 cups cooked
Mushrooms
Canned diced tomatoes
Day 2
Breakfast
Orange juice (fortified with calcium and vitamin D) - 1 pint
Frozen whole wheat waffles* (no dairy or egg or honey) - 2
Strawberries
Faux ham - 4 slices
Lunch
Black bean soup - 6 oz.
Baba ganoush - 2 oz.
Whole wheat bread - 2 slices
Romaine salad
Extra virgin olive oil - 1 tsp
Balsamic vinegar
Carrot
Almonds - ¼ cup
Dinner
Walnuts - ¼ cup
Brown rice - ½ cup dry
Tofu - 3.5 oz.
Turnip greens - 2 cups cooked
Mushrooms
Vegetable powder stirred into cooking broth
Matzo* - 1
* with just a trace of vegan margarine
Vegan Shopping List
(including some selected brands)
Orange juice (fortified with calcium and vitamin D)
Frozen whole wheat waffles (no dairy or egg or honey; Nature's Path)
Faux bacon (Lightlife)
Faux ham (Lightlife)
Meatless (and eggless) meatballs (Trader Joe's)
Tofu (with calcium)
Hummus (fresh-made)
Baba ganoush (fresh-made)
vegan margarine (earth balance)
Banana
Strawberries
Apple
Carrot
Spinach salad mix
Romaine salad mix
Collard greens
Turnip greens
Mushrooms
Cashews
Peanuts (unsalted)
Almonds
Walnuts
Whole wheat bread (fresh baked not brand name)
Whole wheat matzo
Oatmeal
Flaxseed meal (Bob's Red Mill)
Lentil soup-in-a-box (Dr. McDougall's)
Black bean soup-in-a-box (Dr. McDougall's)
Vegetable powder (Seitenbacher)
Canned diced tomatoes
Extra virgin olive oil
Balsamic vinegar
Whole wheat spaghetti
Brown rice
B12 (Deva)
DHA (Deva)
iodine (potassium iodide; Nature's Plus)
The indispensable utensils: