FROM A TO Vegan Guide - nutriciously · A vegan diet also cuts down on many of the risk factors...

Your Complete Whole FoodPlant-Based Starter Kit

F R O M A T O

GuideV e g a n

TA b l e O F C O n T e n T s

I n t r o d u c t I o n 5About Us �� 6 Our Journeys ��7 Our Philosophy �� 9How to Use This Guide �� 12What to Expect �� 14

W h a t I s V e g a n ? 1 5Definitions & Options �� 16 What Vegans Avoid �� 16 What Vegans Consume �� 17Reasons for Veganism �� 19 Health �� 19 Environment ��37 Animals �� 48

V e g a n n u t r I t I o n 1 0 1 5 7Are We Omnivores? �� 58 Our Closest Relatives ��62 The History of Mankind ��63 The Nail in the Coffin �� 64 Omnivorous Instincts? �� 64 More Than Just Meat �� 67Whole Foods �� 68 Let's Get You on the Right Track �� 69

The Unprocessed Scale �� 70 A Word on Oil ��72 Whole Foods: Wrapping it up ��73Macronutrients ��75 Carbohydrates ��75 Protein �� 78 Fat��81Micronutrients �� 83 Vitamin B12 �� 83 Vitamin D �� 84 Calcium �� 85 Iron �� 86 Zinc �� 86Portions & Calories �� 88 Calorie Density ��92 Unwanted Weight Loss ��93Specific Needs �� 95 Kids �� 95 Pregnancy �� 98 Athletes ��100

g e t t I n g s t a r t e d 1 0 2Mindset �� 103 Find Your Why �� 103 The Right Focus ��104


Forget About Perfectionism ��106 Quick or Slow ��107 Meat Eater to Vegetarian Cheat sheet ��109 Vegetarian to Vegan Cheat sheet �� 110 Meat Eater to Vegan Cheat sheet �� 111 Staying Motivated �� 112 Creating Lasting Habits ��113Preparation �� 115 Cleaning Out Your Kitchen �� 115 Reading Food Labels �� 116 Food Staples �� 119 Going Shopping �� 122 Vegan Transition Food�� 126 Healthy Food Swaps �� 128 Equipment �� 130

o V e r c o m I n g o b s t a c l e s 1 3 4I'm Having Cravings �� 135My Digestion is so bad �� 139I Have to Travel a lot �� 142I've Slipped Up ��146I'm Gaining Weight ��148I'm Losing Too Much Weight �� 150I'm Always Hungry �� 152I Cannot Cook �� 154

I Cannot Afford to Eat Vegan �� 157I Don't Have the Time ��160But I Cannot Have XY �� 165I Don't Like Raw Food �� 167I'm Having Health Problems ��169My Family is so Unsupportive �� 171My Food Tastes Bland �� 177

b e y o n d F o o d 1 8 0Movement & Rest �� 181 Benefits of Movement �� 183 Small Fitness Breaks ��184 Changing up Your Routine ��186 Making Progress ��186 Exercise and Weight Loss�� 188 Why Rest is Important, too ��190Emotional & Social Health �� 192 Connect with Others �� 193 Stress Management �� 193 Meet Your Needs �� 195Further Education �� 197Sources ��202

CardiovaSCul ar diSeaSe

30 % of all deaths are due to cardiovascular disease, making this our leading cause of death worldwide� The buildup of plaque often times starts incredibly early in life� Already at the age of 10, almost all kids have fatty streaks in their ar-teries which is the first stage of atherosclerosis.⁸

It's widely acknowledged, even by major health organiza-tions, that animal products rich in saturated fat and choles-terol are a major contributor to this problem�

Here's what the World Heart Federation has to say: "A per-son eating a diet low in saturated fats, with plenty of fresh fruit and vegetables, has a 73 % risk reduction for new major cardiac events compared to someone eating a Western-style diet."

Not only is a whole food vegan diet able to prevent heart disease, it actually is the only diet shown to reverse it!

A study, taking 198 people with advanced cardiovascular disease and putting them on a whole food plant-based diet made clear that this way of eating is far more effective than any medication or operation could ever be.⁹

From the 198 people, 21 dropped out of the study and over the next 12 years, 62 % of these experienced adverse effects such as heart disease or stroke� On the other hand, from the 177 people that stuck with the vegan diet, only 0�6 % encountered adverse effects over the next 12 years� And af-ter just 3 weeks of eating plant-based, the blood flow to the heart improved significantly�

W h o l e f o o d v e g a nn o d i e t C h a n g e

2 1 p e o p l e

Adverse effects after 12 years

Adverse effects after 12 years

62 % 0.6 %1 7 7 p e o p l e

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Another study divided heart disease patients into two groups: A control group that went the traditional medical route and an experimental group that followed a low fat plant-based diet along with some gentle exercise�

The plant-based group experienced diminished chest pain after just a few weeks, and at the end of one year, 82 percent of the patients showed measurable reversal of their coro-nary artery blockages� Control group patients, on the other hand, didn't improve at all� In fact, the blockages in their coronary arteries were worse and they still needed medica-tion.¹⁰

How is that even possible?

A vegan diet also cuts down on many of the risk factors associated with the development of atherosclerosis such as high cholesterol levels, obesity, high blood pressure, chronic inflammation, or diabetes� But more on that later on� � �

CanCer

In 2007, the American Institute for Cancer Research put out an incredibly comprehensive paper about the current state of cancer research with indications as to which foods are probable and convincing carcinogens, and which have shown to decrease the risk�¹¹

Not a single plant food has been linked to an increased risk, while many have been linked to a decreased risk of various forms of cancer� It's a different story when looking at animal products: There's overwhelming evidence that – especially red and processed meat – increase cancer risk while no an-imal product at all seems to reduce the risk in a convincing or even probable manner�

This led the institute to officially recommend to "eat most foods of plant origin" and "limit intake of red meat and avoid processed meat"�

it appears that under the right conditions, when we stay away from artery-clogging saturated fat and cholesterol, and eat loads of fiber and anti-inflam-matory foods instead, our body has the ability to open up the arteries and heal itself.

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Wouldn't it be nice to have blood flowing through your body that has 8 times the capacity of fighting cancer than regular blood?

It turns out a vegan diet can do exactly that! Experiments of taking the blood from people on different diets and put-ting it on cancer cells in a petri dish showed, that while the blood of the control group (people on a Standard American Diet) suppressed cancer growth by a mere 9 %, the vegan blood had almost 8 times the cancer-stopping power, sup-pressing the growth by a staggering 70 %�¹²

0 %

-20 %

-40 %

-60 %

v e g a ns . a . d .

-70%-9%

Another study investigated whether diet or exercise had a greater impact on killing cancer cells� People were divided into 3 groups and then followed for 14 years� The control group changed nothing at all, the second group was put on a daily hour-long strenuous exercise regime but didn't change their diet, and the third group was put on a plant-based diet along with moderate exercise such as walking�¹³

While the exercise group did experience drastic improve-ments compared to the couch potatoes on a poor diet, they were still no match for the healthy diet group�

Now, what are the underlying mechanics that make a veg-an diet that protective against cancer? While there are a couple of links, IGF-1 might be the most important one� It's a growth hormone that's naturally occurring in meat and dairy which is involved in every single stage of cancer growth�

Adopting a plant-based diet has been shown to decrease IGF-1 levels gradually and also increase levels of a protein that binds extra IGF-1.¹⁴

those on a vegan diet with moderate exercise had almost twice the capability of killing off cancer cells!

d i e t + e x e r C i s eC o n t r o l e x e r C i s e

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Water ConServation

Using less water seems like a real necessity these days – more and more droughts are occuring, and crops are being lost� So we need to be taking shorter showers – a daily 15 min shower using a low-flow method instead of a normal show-erhead can save 2,737�5 gallons of water per year�

In contrast, though, not eating 1 pound of beef one time saves around 2,500 gallons of water³¹ (conservatively calculated, since some numbers are as high as 8,000 gallons)� That’s not the end of it�

• Eggs are 477 gallons per pound• Cheese is 896 gallons per pound• Milk is 1,000 gallons per gallon• Yogurt is 90 gallons for a single 6 oz� serving

beef 2500 gal.Potatoes 30 gal.

Pork 1630 gal.milk 1000 gal.

cheese 896 gal.

chicken 815 gal.

eggs 477 gal.

bread 154 gal.bananas 24 gal.

tomatoes 22 gal.

lettuce 15 gal.

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Not eating animal products could save 724,925 gallons of water per person each year. ³²

355,800 gallons from dairy; 161,000 gallons from beef; 196,200 gallons from other meats; 11,925 gallons from eggs using the average weight within egg size variation�

Yet, environmental agencies still prefer saving 2,000-3,000 gallons a year by showering less� In order to save the same amount of water, you would have to not shower at all for over 66 years, if you took daily 15-minute showers, or close to 100 years if you took daily 10-minute showers – both with a water saving shower head�

Overall, 5 % of all water use in the US is domestic, meaning we use it for laundry, showers, and these type of things� On the other hand, a total of 55 % goes to – you guessed it – animal agriculture� It’s used for drinking or watering the plants that will be fed to animals� Worldwide, 20-33 % or one third of earth’s entire fresh water is given to animal agriculture�³³

d o m e s t i c

5%

a n i m a la g r i c u l t u r e

55%

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PortIons & calorIes We all need them, we all fear them� Somehow, they have gotten a bad rep� But in reality, calories are nothing more than the energy that we need in order to have a well-func-tioning body� Or to just not starve to death�

So how are calories from plant foods different than from animal products? Simply put, the package they come in� You’ve just read all about the macro- and micronutri-ents, how they all work together beautifully when eat-ing a plant-based diet�

But how can you put this knowledge into action? Coming up with a healthy vegan diet isn’t as compli-cated as you might think�

From a nutritional perspective, plant foods can be categorized into 5 different food groups: fruits, vegetables, nuts & seeds, starches, and legumes. Let’s take a look at each of them separately!

01 Starches Aim for whole grains versus refined if you can� Eat-ing them in their whole state is a little more favor-able, too – think rice grains versus rice flour� But that’s only really an issue if you want to lose weight as quickly as possible� Don’t forget about starchy root vegetables like potatoes and sweet potatoes! You should get 8 servings of starches per day, at 80 calories each serving�

e x a m P l e s o F o n e s e r V I n g :

• ½ cup cooked rice or pasta• ½ cup cooked potato• 1 oz� dry cereal (around 1 cup)• 1 slice of bread• ½ tortilla• ¼ bagel

Even though 8 servings may sound like a lot, you can see how these foods easily add up to around 650 calories �

02 Legumes Have at least 1 cup of beans every day and 3 servings of legumes total each day� e x a m P l e s o F o n e s e r V I n g :

• ½ cup cooked beans• ½ cup hummus• 1 cup soymilk

You should aim for 300 calories from this group�

03 Fruit Aim for 3 servings of fruit each day, either for breakfast, snacks or as a dessert� Go for the whole fruit instead of juice� Smoothies are a good option as well! One serving equals ½ cup chopped fruit� You can also eat more than those 240 calories , just make sure you have at least some in your diet�

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sPecIFIc needs Different groups of people have different nutritional needs of course� The numbers you see in the chapters above are meant for adults – some are specified in terms of gender as well� But what if you want to feed your child a vegan diet? Is that even appropriate? And what should you do as an athlete?

As stated in the beginning chapter of this guide, the Amer-ican Dietetic Association finds vegan diets suitable for all stages of the life cycle, from pregnancy to childhood and adolescence, even athletes can thrive on it� You just need to have a common-sense approach to food and include a nice variety - just like you would on any other diet�

But some groups of people might need to pay attention to specific nutrients and have, therefore, slightly different needs� Let’s find out how they can be met�

KIdsSeveral studies have examined the nutrient intakes of vegan children. One study²⁹ of British school-age children pub-lished in the Journal of Human Nutrition and Dietetics in 1992 found that vegan children had higher intakes of fiber, and that intakes of all vitamins and minerals studied (with the exception of calcium) were comparable with those of meat-eating children�

Furthermore, vegan children have been shown to have lower intakes of fat, saturated fat and cholesterol than non-vege-tarian children�

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The study showing lower calcium intakes by vegan pre- schoolers was conducted before calcium-fortified products were readily available, so calcium intakes of vegan children may be higher now�

Adolescents raised on a vegan diet often find they have an easy time maintaining a healthy weight and have few-er problems with acne, allergies, and gastrointestinal prob-lems than their meat-eating peers�

Diets rich in animal protein, found in meat, eggs, and dairy products, appear to reduce the age of puberty, as shown in a 2000 study from the Harvard School of Public Health³⁰, which found that girls who consumed higher levels of ani-mal protein compared to vegetable protein between 3 and 8 years of age went through menarche earlier�

Nature may well have designed the human body to grow up more gradually, to reach puberty later, and to last longer than for most people raised on omnivorous diets�

Perhaps the most important consideration for feeding chil-dren is this: Lifelong dietary habits are established at a young

age� Children who acquire a taste for chicken nuggets, roast beef, and French fries today are the cancer patients, heart patients, and diabetes patients of tomorrow�

Children who are raised on whole grains, vegetables, fruits, and legumes will have a lower risk of heart disease, stroke, diabetes, cancer, and many obesity-related illnesses com-pared to their counterparts raised on the average American diet� Because of this, they will also tend to live years longer�

Children also have smaller stomachs, so make sure to feed them higher calorie dense foods in order to meet their nutritional needs. good ideas are breads spread with nut butters, tofu prepared with calcium salt, thick porridges, or mashed potatoes.

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Our last tip is to not buy the foods you don’t like� If you’re not especially excited about having vegetables, start with those you already eat and work your way up� Try some new veggie or starch here and there but if a recipe calls for something you cannot get yourself to eat, simply swap it for something you like better!

Some of the following foods might already be in your kitch-en – in that case, use them up before buying the 4th kind of grain or 6th type of fresh vegetable�

You don’t need to get everything from every category, it’s just an outline of what we (and many other plant munchers) have in their pantries or fridges, in order to create delicious meals!

Let’s fill up your kitchen�

• spinach• Peas• hash Browns• frozen veggie Mixes

• frozen fruit like Berries, Cherries, Bananas & Medleys

• frozen herbs, garlic, ginger• Cooked Beans• Cooked grains

• Corn• Bread, tortillas• ready-Made Pizza dough• vegan ice Cream or Burger

Patties if desired

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a C C i d e n ta l lY v e g a n F o o d S

Just because an item doesn’t say “vegan” anywhere, doesn’t mean it’s not 100 % free of animal products� Some manu-facturers just don’t bother for that label or don’t want to confuse non-vegans� This is why there are such things as “accidentally vegan foods” which you wouldn’t have thought of as totally plant-based!

Here are some examples:

h e r e a r e s o m e e x a m P l e s :

• Oreos, Nutter Butter Cookies, Fruit by the Foot, Back to Nature Chocolate Chunk Cookies

• Pancake and Waffle mixes, Brownie mixes, Crusts, In-stant Pudding and Pie Filling, Frosting

• Cold Cereal, Whole Grain Pockets, Tortillas, Tostadas, Wraps, Bagels, Shredded Wheat

• Wheat Thins, Granola Bars, Clif Bars, Ritz Crackers, Cracker Jacks

• Ready-made noodle dishes, curries, pasta, bean dishes, Falafel, Rice Pilaf Mix

healthy Food sWaPsLuckily, vegans don’t have to live off of processed meat and cheese alternatives� From a health perspective, we don’t rec-ommend them to anyone� So if you’re interested in really thriving on a plant-based diet, choose healthy alternatives from whole foods or minimally processed foods�

Here is a great overview of the different options you have:

• oreos, nutter Butter Cookies, fruit by the foot, Back to nature Chocolate Chunk Cookies

• Pancake and Waffle Mixes, Brownie Mixes, Crusts, instant Pudding and Pie filling, frosting

• Cold Cereal, Whole grain Pockets, tortillas, tostadas, Wraps, Bagels, shredded Wheat

• Wheat thins, granola Bars, Clif Bars, ritz Crackers, Cracker Jacks

• ready-made noodle dishes, Curries, Pasta, Bean dishes, falafel, rice Pilaf Mix

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equIPmentWhen you start shifting your diet towards eating whole, plant foods, you want to make sure that your kitchen is well equipped to make food preparation easy, enjoyable and fun� After all, preparing your own meals takes more effort than just popping something into the oven or microwave!

The good news is that you don’t have to spend a fortune on new gadgets� Depending on what kind of meals you like and how “pro” you want to go, you can get going for a very small amount of money� So, let’s start with the basics and work our way up from here!

e S S e n t i a l S

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For small kitchens or dorm rooms, this can include a toaster or mi-crowave as well as other electronic gadgets to heat up your food�

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I 'm haVIng craVIngs After years of eating milk, cheese, meat, fish, sugary foods, and fried foods – it’s totally understandable that you end up craving some of it for a while� If you decide to hop straight into a whole foods plant-based diet, your taste buds need a few weeks to adjust� But we promise you that the food will end up tasting amazing, probably just as good as the meals you were used to�

The difference is that a whole foods plant-based diet doesn’t include many foods that get your brain really excited� These substances are found in any sugary sweets, in oily foods, and most of all: in cheese� But more on that later� Cravings work on a few different levels:

01 Memory We like to eat what we have always eaten and what we remember tastes good� So if we just overwrite that memory and remember that delicious vegan lasagna or smoothie bow, we end up going back to these healthy meals over and over again�

02 Habits Closely related to the first trigger are the habits we’ve created� Do you feel like you cannot watch a movie without munching on potato chips? Do you crave that beer every night or go for a candy bar after lunch? Maybe it’s time to check in with your-self, be honest, and start re-wiring your brain to your advantage� Find more information on creating healthy habits in the chapter “Mindset”�

03 Shortage But we can also crave foods that are all of a sudden forbidden to us� This has more to do with our minds and the feeling of deprivation� It used to make sense for us way back in time to eat as much food as we could because we never knew when the next meal would be� Any signs of shortage had to be taken seriously and we had to gorge ourselves� � �

I haVe to traVel a lotHaving control over your diet is a lot easier when you’re at home and getting out of your territory can seem like a daunting task� But luckily, there are a ton of different options for any kind of adventure you’ve planned�

1. short trIPsWhen you’re just out for 24-36 hours, it’s relatively easy to pack much of your own food and only eat out once or so� Things that don’t go bad very quickly and can be transformed into a nice meal are:

oatmeal with a small package of plant-based milk or orange juice

Whole grain crackers with hummus

Pre-made sandwiches

rice salads

Cooked potatoes with ketchup

dried fruits and nuts

fresh fruit such as apples, bananas, or oranges

Cherry tomatoes, cucumber, carrots, bell peppers

Can of corn or beans

large thermos of green smoothie

fruit bars or raw bars

large water bottle

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I don't haVe the tImeDo you think you’re too busy to cook and eat healthy foods? Welcome to the club� Almost everyone thinks that way – hence the overflowing selection of convenient foods on the shelves of your local supermarket�

It’s a question of whether or not you’re motivated and want to make it work, no matter the circumstances� We’re not saying that a working mom of 4 has the same amount of time to spend cooking food as your grandmother� But there are tips we can all implement to make life easier in this re-gard!

Unfortunately, we don’t always see the connection between living a healthy life and how it all pays off� Most diseases develop over a very long time and once apparent, they are hard to reverse (if possible at all)� That’s why we urge you to invest some time and thought into your health and well-be-ing today (and every day, for that matter), so you don’t end up bedridden thinking what went wrong�

If you don’t take time for your health now, you have to

take time for disease later.

The benefits of changing a few habits, and coming up with strategies for your current busy life, will easily outweigh the effort you have to put in� Promise� So let’s get right into the tips!

You don’t need to prepare your own hummus or almond milk! Although it’s noble and chic to make everything from scratch, it’s not far worse to enjoy the advantages of grocery stores�

Get your plant-based milk, dips, canned beans, sauces, bread, crackers, and trail mix there� Maybe even some granola and frozen produce or grains! All of these are good grab-and-go

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snacks and you can even build whole meals around them� Most grocery stores also have a cold deli counter, where they sell pre-formed veggie burgers or tempeh salads� You can check the ingredients on there to see if the foods are truly healthy and get a break from preparing everything yourself�

Yes, it’ll cost more money and is slightly less healthy than preparing it from scratch, but you can’t have everything at once! So choose your priorities and don’t expect poor food choices to carry you through busy days for years on end – this won’t end well�

When you’re making rice and veggies for dinner, why not make 3 or 4 portions out of it? You can heat them up next night for dinner or take them as a lunch with you� Leftovers are great as a snack-in-a-hurry as well, or you can simply freeze them for whenever things get even busier�

When you cook some of your foods in bulk, you will al-ready have half of your meal prepared! This is especially easy when it comes to grains and legumes� All you’ll have to do is decide for some veggies to go along and steam or mi-crowave them for 10-15 minutes when you come home� Top with your favorite sauce from the supermarket and there’s dinner!

Cooking larger portions also enables you to go to the store less often to pick up a few ingredients you still need� This saves a ton of time because you’re buying larger volumes of your staple foods that you can just go through for a whole week or so�

There’s another benefit of cooking in bulk: you already made half of the decision when it comes to your meal com-position� When you have a huge load of rice in the fridge, you don’t have to fumble with pasta, potatoes, or quinoa!

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C o o K l a r g e r P o r t i o n S 03

S i m P l i F Y Yo u r m e a l S

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my FamIly Is so unsuPPortIVeLet’s face it, most of us don’t have plant-based family mem-bers or can expect lots of support from our loved ones� We hear it time and again that teens struggle to get their par-ents to buy fresh plant-based food for them, or spouses that wouldn’t exchange their meat patty for a bean burger� So you’re definitely not alone in this!

Change does take time and if others don’t have the moti-vation to eat differently, they won’t see the point in trying. Fortunately, they have you! And you can be a great example of a conscious and healthy diet for them that’s filled with colorful comfort foods such as pasta dishes, sandwiches, smoothies, pizza, and more�

Swimming against a stream of arguments can be tiring and resisting non-vegan food when we’re exhausted can be a bit of a challenge� Here are some of our best tips to succeed in transitioning to a plant-based diet in the midst of omni-vores:

Learn the reasons behind the whole idea of veganism and the health benefits of plant foods� You will most likely be confronted with the good old protein question� People care about you being malnourished, getting too thin, or even having an eating disorder�

Luckily, there are a lot of great plant-based doctors who have published books on why eating a plant-based diet is the best thing we can do! So gain confidence and knowledge for your next conversation by learning all the condensed answers in this e-book and extend it by getting some of the gems you will find in the “Further education” section in the next chapter�

since veganism (the health aspect, morals, and the environmental impact) is a huge topic, you will need to have a series of conversations that are like little seeds that you plant.

1. educatIon

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Understand the reason behind their concern and alienation� People can get weird when someone changes a huge part of their life, and they can feel inferior to you�

Who could even blame them for being so concerned when the media tells us how much we need meat, dairy, and eggs? So when you succeed in eating a healthier diet and taking good care of yourself, others can see the discrepancy and are jealous, because they might have failed to do this in the past� Show them that you understand where they are com-ing from and know that they need to arrive at their own time and pace�

Understanding this concept will bring you a lot of peace� You can also think about the words and ideas you would have needed in their situation, in order to understand�

Nobody wants to hear monologues, especially ranting ones! So when you get asked about your diet and lifestyle choices, you shouldn’t go into a big lecture� It’s better to have con-versations where we allow others to be active participants�

So if someone asks you about your diet or about animals, you can answer briefly and then ask them a question back, listen to their answer, and eventually have a conversation about the issues� This way, you’ll have their thought processes lead them to their conclusions� You can also mention that lots of people (including celebrities) are following this same diet as well, which will make it more socially acceptable and interesting�

2. comPassIon

3. InclusIon

let them decide when and if they

want to change, it’s nothing you can

force.

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F R O M A T O

RecipesV e g a n

40 Sat isfy ing & HealthyWhole Food Vegan Recipes


B r e a k f a s tScrambled Tofu ��11

Crunchy Granola �� 12

Creamy Oatmeal �� 13

Sandwiches 3 Ways �� 15

Perfect Pancakes �� 16

Hash Browns �� 17

M a i n D i s h e sBuddha Bowl ��20

Mashed Potatoes with Gravy �� 21

Delightful Vegan Pizza �� 23

Easy Unfried Rice ��24

Creamy Mac'n'Cheese ��26

Noodles Chinese Style �� 27

Falafel Tacos ��29

Baked Potatoes with Chili ��30

Black Bean Burgers �� 32

Pasta Bolognese �� 33

Summer Rolls �� 35

Red Lentil Chili ��36

Bean Burritos ��38

Caribbean Bowl ��39

Sweet Potato Lasagna �� 41

Thai Green Curry ��43

Indian Style Masala ��44

s a l a D sPotato Salad ��47

Quinoa Salad�� 48

Green Salad �� 49

Grilled Veggie Salad ��50

s i D e sCauliflower Wings �� 53

Pumpkin Soup ��54

Sweet Potato Fries �� 55

C o n D i M e n t s3-2-1 Dressing ��57

Fruity Dressing ��58

Guacamole ��59

Ketchup �� 60

Lemon Tahini Dressing�� 61

D e s s e r t sBlueberry Muffins �� 64

Chia Pudding ��65

Chocolate Peanut Smoothie �� 66

Nice Cream 4 Ways ��67

Quick Oat Cookies �� 68

f o o D s wa p sIf you don’t like a certain ingredient or don’t have it on hand, feel free to use something else instead or omit it al-together� When a recipe calls for half a zucchini and half an eggplant, and you don’t like eggplant, just use a whole zucchini instead� If you don’t have a huge variety of spices at home, use allspice more often or a mix of Italian herbs instead of plain oregano�

Here are some more examples and options: � � � You get the idea� Dare to freestyle with the ingredients and adjust everything to your taste!

Healthy food needs to be delicious in order to unfold all of its magic� Nobody stays on a diet if the food isn’t amazing!

s e r v i n g s & C a l o r i e sTo give you an idea about the amount of food you’re going to prepare, we added the number of servings to each recipe� This isn’t set in stone, though! Please feel free to eat less or more than what we put in there� We cannot possibly know your height, activity, and other variables that dedicate how

Gluten free pasta for whole wheat pasta

White rice for brown rice

Quinoa for rice

Rice for millet

Potato for sweet potato or butternut squash

Pears for apples

Blueberries for strawberries

Banana for mango

Soy milk for almond milk

Black beans for kidney beans

Agave for maple syrup

Soy sauce for tamari

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I n g r e d I e n t s I n s t r U C t I O n s

Cauliflower Wings S e R V e S P R e P / C o o k T i m e

2 20m / 30m

+ 1 small head of cauliflower

+ 1 ½ cup flour (brown rice or chickpea or any other whole grain flour) (180g)

+ 1 ¼ cup soy milk (or any other plant-based milk)

+ 1 tbsp salt + 2 tsp garlic powder + 1 tsp cumin + 1 tsp paprika + 1 cup unsweetened corn flakes

+ 1 cup Frank’s Red Hot Buffalo Wing Sauce OR self-made buffalo sauce:

+ ¾ small can tomato paste (150g) + ¾ cup water + 2 ½ tbsp maple syrup (or any other

sweetener such as agave syrup) + 1 ½ tsp garlic powder + 1 tsp smoked paprika + 1 tsp salt + ¼ tsp cayenne

1. For the batter, mix all dry ingredients (except for the corn flakes) together in a bowl, then add the soy milk and whisk everything until smooth� The batter should be thick and not drip - adjust water and flour if needed�

2. Preheat oven to 450 F / 230 C�3. Cut the cauliflower into bite size florets and, in a bowl, crumble the corn flakes

finely so they resemble bread crumbs�4. Dip the cauliflower pieces in the batter so that they’re evenly covered (shake

off any excess batter), then coat them with the corn flakes crumbs and lay them on a baking sheet lined with parchment paper (this is important so they don’t stick)� Make sure to leave a little bit of space between the cauliflower pieces�

5. Bake for 20 minutes�6. In the meantime, prepare the sauce (if you’re not using ready-made) by putting

all sauce ingredients in a bowl and whisking well�7. When the 20 minutes have elapsed, take the cauliflower florets out of the oven

and scrape them off into a bowl�8. If you’re impatient, you can eat them right away and simply use the sauce as

dip, but we like to bake them for a second round:9. Coat the florets with the sauce by dipping them in, shaking off any excess

sauce, and placing them back on the parchment paper�10. Bake for another 10 minutes until the cauliflower wings are crisp and browned�B

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53

F R O M A T O

Meal PlanV e g a n

14 Days of Breakfast , Lunch, Dinner, and Snacks la id out for You


Q u i c k G u i d e t o M e a l P l a n n i n G & M e a l P r e P 3The Different Elements of Meal Planning �� 3

Meal Planning Tips �� 4

Let's Get Into the Prepping Part! �� 7

Your 14-Day Meal Plan �� 9

Conversion Chart �� 11

M e n u W e e k 1 1 2Shopping List Week 1 �� 13

Day 1 ��14

Day 2 ��16

Day 3 �� 18

Day 4 �� 20

Day 5 �� 22

Day 6 �� 24

Day 7 �� 26

M e n u W e e k 2 2 8Shopping List Week 2 �� 29

Day 8 �� 30

Day 9 ��32

Day 10 �� 34

Day 11 �� 36

Day 12 �� 38

Day 13 �� 40

Day 14 �� 42

MenuMONDaY

b: BerrY OatMeaLl: POtatO SaL aDD: aSIaN StIr-FrYs: PeaNut But ter SMOOthIe

week

01FrIDaY

b: aVOCaDO tOaStl: quINOa SaL aDD: CheeSY SPaghet tIs: ChIa PuDDINg

SaturDaY

b: PaNCakeSl: BurrItO BOwLD: CauLIFLOwer wINgSs: PaNCake

SuNDaY

b: graNOL al: Sweet POtatO FrIeSD: reD LeNtIL ChILIs: BLueBerrY MuFFINS

thurSDaY

b: aPPLe MueSLIl: ChILI wIth rICeD: FaL aFeL wIth quINOas: ChIa PuDDINg

tueSDaY

b: aVOCaDO tOaStl: rICe SaL aDD: ONe POt PaStas: aPPLe & waLNutS

weDNeSDaY

b: SMOOthIe BOwLl: SaNDwICheSD: ChILI & BakeD POtatOs: VeggIeS & huMMuS

Preparation week 1: Cook up 2 medium potatoes (300 g) and freeze 2 ripe bananas

DAy 6

S a t u r d a Y

+ 1�5 cups brown rice, dry

+ ½ can kidney beans, drained & rinsed

+ ½ cup mixed greens

+ 2 tbsp corn kernels

+ ½ avocado, sliced

+ ½ tomato, chopped

+ 1 cup whole grain flour

+ 1 tbsp flaxseeds, ground

+ 1 tsp baking powder

+ ½ tsp cinnamon

+ ⅛ tsp salt

+ 1 cup soy milk

+ ¼ cup applesauce

+ 3 tbsp maple syrup

+ 1 apple, chopped for topping

+ Optional: maple syrup for topping

1. Cook the brown rice according to the package instructions�

2. Place the beans, greens, corn, avocado, tomato, bell pepper, and green onion into

a medium to large bowl, adding 1/3 of the rice once it's done.

3. Season with salt, pepper, and cayenne to taste� Top with salsa and lemon juice�

1. Preheat pan over medium-high heat�

2. Put all dry ingredients in a bowl and mix to combine�

3. In another bowl, mix together the wet ingredients, then add the liquid mixture

to the dry and stir well�

4. Pour around 1/5 of the mixture into the pan. The dough should automatically flow

into a nice oval shape� If not, use a kitchen scraper to carefully spread the dough�

5. As soon as the pancake forms bubbles, becomes dry, and slightly brown on the

bottom, turn it around and bake the other half until slightly brown�

6. Repeat this process with the remaining dough, then serve the pancakes topped

with apple and maple syrup if you like�

PeRFeCT PAnCAkes buRRiTO bOwlBreakFaSt LuNCh

+ ¼ bell pepper, sliced

+ ½ green onion, finely chopped

+ Dash of salt, pepper, cayenne

+ ½ cup salsa

+ Sprinkle of lemon juice

note: Keep 1 pancake for today's snack.

note: Only use ⅓ of the cooked brown rice for this recipe and store the rest for later.

ShOpping LiSt week 02

⬜ apple 1 medium-sized

⬜ avocado 1 ripe

⬜ Baby Spinach 4.8 oz / 135 g

⬜ Bananas 10 medium-sized

⬜ green onion 6 stalks

⬜ Mixed greens 4.8 oz / 135 g

⬜ Mushrooms, white 3.4 oz / 95 g

⬜ Orange 1 medium-sized

⬜ red Bell pepper 3 medium-sized

⬜ Sweet potatoes 1 large + 1 medi-um-large (560 g total)

⬜ tomatoes 6 medium

FResh PRODuCe

⬜ turmeric, ground

sPiCes

⬜ Soy Milk (calcium fortified) 51 oz / 1440 ml

weT sTAPles

⬜ Black Beans 1 can (14 oz / 400 g)

⬜ Chickpeas 1 can (14 oz / 400 g)

⬜ diced tomatoes, normal or fire-roasted 2 cans (14 oz / 400 g each)

⬜ Light Coconut Milk 1 can (14 oz / 400 ml)

⬜ pineapple, chunked, with juice 4.5 oz / 125 g

bOTTleD / CAnneD GOODs

⬜ thai green Curry paste 1.4 oz / 38 g

⬜ tofu, firm 1 block (7 oz / 200 g)

MisC

⬜ Burger Buns (pref. whole grain) 4 ⬜ Whole grain Bread 5 slices

bReAD

F R O M A T O

Build your Bowl V e g a n

40 Sat isfy ing & HealthyWhole Food Vegan Recipes

BasicsHere are the different categories that build the foundation of a healthy plant-based bowl. By using a "mix and match" principle, you don't need a specific recipe while still making sure your meal is well-rounded and satisfying.

}}}

S TA R c h e S : Rice, Oats, Quinoa, Barley, Buckwheat, Millet, Spelt, Corn, Whole Grain Pasta or Bread, Puffed or Flaked Grains, Potatoes, Sweet Potatoes, Pump-kin, Winter Squashes

}F R U I T: Apples, Oranges, Bananas, Stone Fruit, Berries, Melons, Pineapples, Man-goes, Lemons, Pears

L e G U M e S : Black Beans, Kidney Beans, Navy Beans, Lima Beans, Cannellini Beans, Pinto Beans, Peas, Lentils, Peas, Soy Beans, Tofu, Tempeh

}N U T S & S e e D S : Coconut, Almonds, Walnuts, Hemp Seeds, Flax, Chia, Sesa-me, Pumpkin, Cashews, Hazelnuts

}L I q U I D S : Water, Fruit Juice, Soy Milk, Rice Milk, Oat Milk, Almond Milk, Veg-gie Broth, Coconut Water

Created by Thomas Helbigfrom the Noun Project }

S P I c e S & c O N D I M e N T S : Salt, Pep-per, Fresh or Dried Herbs, Paprika, Cay-enne, Mustard, Ketchup, Tomato Paste, Maple Syrup, Stevia, Nutritional Yeast, Hot Sauce, Vinegar, Soy Sauce, Onion, Garlic, Ginger, Miso, Veggie Broth

V e G e TA b L e S & G R e e N S : Aspara-gus, Broccoli, Brussels Sprouts, Carrots, Cauliflower, Green Beans, Mushrooms, Avocado, Green Beans, Bell Peppers, Eggplant, Zucchini, Tomatoes, Spinach, Cabbage, Bok Choy, Lettuce, Kale

4

F R O M A T O

RestaurantGuide

V e g a n


G e n e r a l T i p s 3Do your research ��3Seek out ethnic cuisines �� 4Look it up online �� 4Call ahead of time ��5Vegetarian menus ��5Repeat yourself �� 6Stay flexible �� 6Have low expectations ��7Eat beforehand ��7Enjoy the experience �� 8

e T h n i c r e s T a u r a n T s 9BBQ, Steak & Seafood Restaurants ��10Chinese Restaurants ��10Ethiopian Restaurants �� 11French Restaurants �� 11German Restaurants �� 12Greek Restaurants �� 12Indian Restaurants �� 13Indonesian Restaurants �� 13Italian Restaurants �� 14

Japanese Restaurants �� 14Jamaican Restaurants �� 15Korean Restaurants �� 15Mexican Restaurants �� 16Middle Eastern Restaurants�� 16Spanish Restaurants �� 17Thai Restaurants �� 17Vegetarian Restaurants ��18Vietnamese Restaurants��18

F a s T F o o d r e s T a u r a n T s 19Chick-fil-a �� 20Chipotle �� 20Denny's �� 20Domino's �� 21Jack in the Box �� 21Noodles & Company �� 21Panera Bread ��22Starbucks ��22Subway ��22Taco Bell �� 23Wendy's�� 23

Great choice! You have many options here� Ask for no cheese or eggs and emphasize “no parmesan” as well since they sometimes toss it on your food right at the end� Here’s what you can get:

• Bruschetta, bread with olive oil and balsamic• Grilled vegetables• Olives• Risotto dishes• Gnocchi• Bean salads and regular salads• Pasta with marinara sauce, fagioli, or aglio e

olio• Vegetable pizza without cheese• Fruit sorbets

i Ta l i a n r e s Tau r a n T s

Who loves sushi? We do! But Japanese cuisine has so much more to offer� Make sure to ask for no egg, no fish sauce, no bonito flakes (dried fish). Here’s what you could get:

• Edamame• Vegetable sushi roll• Vegetable tempura• Miso soup• Tofu dishes• Noodle soups• Udon dishes• Vegetable Onigiri• Vegetables with rice

J a pa n e s e r e s Tau r a n T s

14

frequentlyAsked

Questions

F R o M A t o

V e g a n

tA b l e o F C o n t e n t s

How Can I Make Sure to Eat Enough Protein? �� 3

What about Alcohol and Coffee? �� 3

Can I Use Salt? ��4

Should I Cleanse or Detox First Before Going Vegan? ��4

How Much Fat Should I Eat? ��5

How do I Avoid Deficiencies? ��5

What Exactly are Processed Foods? ��6

But aren’t Lean Meats and Fish Healthy? ��6

Do I Have to Drink Juices to be Healthy? ��7

What about Smoothies?��7

Do I Have to Change Overnight? �� 8

What are Quick and Easy Meals to Prepare? �� 8

How Can I Deal with Non-Vegans in My Life? ��9

Do I Have to Measure & Calculate What I Eat? ��9

How Can I Replace my Favorite Comfort Foods? �� 10

I’m on a Budget, Can I Still Eat Vegan? �� 10

Shouldn’t I Restrict Carbs? ��11

Are Pasta and Bread Okay to Eat? ��11

Should I Cut Out Gluten? �� 12

Do I Have to Go to Organic Stores to Buy my Food? �� 12

How Much Should I Eat Every Day? �� 13

I Feel so Bloated and Can't Digest these Plant Foods! �� 13

Are there any Cheat Days? �� 14

How Can I Eat Out on this Diet? �� 14

Is it Okay to Have Snacks? �� 15

How Can I Deal with Cravings? �� 15

Is it Possible to Gain Weight as a Vegan?�� 16

Will this Diet Fix all my Health Problems? �� 16

I’m Having Food Allergies, What Can I Eat? �� 17

What are Non-Vegan Ingredients in Processed Foods? �� 17

Can I Use Condiments? �� 18

Are Frozen and Canned Foods Okay? �� 18

How Long will it Take until I See Results? �� 19

Why Should I Avoid Oil? �� 19

Can I Eat Refined Sugar? ��20

Doesn’t Sugar Cause Diabetes? ��20

What If I’m Pregnant or Breastfeeding? �� 21

Do I Need to Take Supplements? �� 21

How Can I Lose Weight on this Diet? �� 22

Do I Have to Cook Myself? �� 22

Isn’t Soy Unhealthy? �� 23

Is Food Combining Important? �� 23

I Exercise Often, How Should I Eat? ��24

What are the Staples on a Vegan Diet? ��24

Should I Go for a Certain Macronutrient Ratio? �� 25

How Long wiLL it take untiL i See ReSuLtS?Nobody can tell you that. Depending on your history and current situation as well as the severity of your ailments, it could take a few months. People who come from a diet high in animal-based and processed foods will see weight loss and clear skin rather quickly� For those who are already at a normal weight, the pounds won’t drop as quickly as for someone who is overweight� It might be hard within the first week to push through your old habits and cravings but it’ll get easier every day. Some people already feel better after the first day of their new healthy diet while for others, it can take a week or two to notice the differences� So get excited, get started, and look out for your benefits!

wHy SHouLd i avoid oiL?Oil is a refined food, meaning that healthy compounds have been stripped away from the olive, coconut, or seed� We want you to consume the fiber, protein, carbs, minerals and vitamins that come with the original food! Oil also has the highest calorie density which means you can easily add 200-300 calories to your meals without recognizing it� The consumption of oil has been linked to heart disease, diabetes, obesity and even some forms of cancer� Vegetable oil can go rancid pretty quickly and it throws off your omega 3 to 6 balance, causing inflammation in your body� Please choose the whole food and skip or replace the oil!

19

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