Lunch or Dinner
Sandwiches - Whole grain breads, avocado, grated carrots, sprouts, lettuce, tomatoes and thinly sliced cucumbers make great sandwiches. Try nut butters with pure fruit jams or hummus with crisp sliced vegetables. Vegetarian cookbooks have great recipes for spreads. Falafel is delicious.Salads - Most vegetables can be served raw, chopped small or grated in salads. Cooked beans (garbanzos, kidney, black, lentils, etc.), sprouts, seeds, nuts and avocados are excellent. Try salad dressings with little or no oil and/or flavored vinegars. Stuff your salad into pita bread and add tahini to it.
Pasta - Try all those special pastas made with wholesome grains, vegetables and spices. Experiment with marinara, pesto and tomato basil sauces. Try sautéing garlic, onions, summer squash, red bell peppers and tomatoes in a little olive oil—or in a little sesame oil and tamari (soy sauce).
Burritos or Tacos - Try beans (black beans are great), rice or potatoes, avocado, tomatoes, lettuce or crisp shredded cabbage, salsa, soy cheese, etc. Use soft corn or whole wheat tortillas. Find your own favorite combinations. Nachos con to do (with everything) is a great fast meal.
Potatoes - Potatoes can be baked, steamed, mashed or home-fried. Try them with sauces, salsas, mustard, in soups or salads. Treat yourself to mushroom gravy. Remember yams and sweet potatoes.
Veggie or Tofu Burgers - There are many varieties in stores. They are delicious and easy to bake, fry or barbecue. Tofu hot dogs are almost indistinguishable from the original. Pile on the lettuce, tomatoes, onions, pickles, ketchup, mustard, tofu mayo and barbecue sauce.
Vegetables - Try stir-fried or steamed, served with brown rice, millet, barley or potatoes. Add cubed firm tofu and tamari or mushroom gravy for a feast.
Pizza - Use whole wheat crust, tomato sauce, spices, soy cheese, and all your favorite trimmings. Try almonds, garlic, and fresh tomatoes.
Soups - Beans, lentils, nuts, veggies, grains, potatoes, tofu—anything is good in soup. Simmer your favorite vegetables for a few minutes and add a little miso for a quick treat. There are many brands of instant soups made with wholesome and delicious ingredients—just add boiling water, stir and wait. Whole grain breads, avocado, grated carrots, sprouts, lettuce, tomatoes and thinly sliced cucumbers make great sandwiches. Try nut butters with pure fruit jams or hummus with crisp sliced vegetables. Vegetarian cookbooks have great recipes for spreads. Falafel is delicious.
Salads - Most vegetables can be served raw, chopped small or grated in salads. Cooked beans (garbanzos, kidney, black, lentils, etc.), sprouts, seeds, nuts and avocados are excellent. Try salad dressings with little or no oil and/or flavored vinegars. Stuff your salad into pita bread and add tahini to it.
Pasta - Try all those special pastas made with wholesome grains, vegetables and spices. Experiment with marinara, pesto and tomato basil sauces. Try sautéing garlic, onions, summer squash, red bell peppers and tomatoes in a little olive oil—or in a little sesame oil and tamari (soy sauce).
Burritos or Tacos - Try beans (black beans are great), rice or potatoes, avocado, tomatoes, lettuce or crisp shredded cabbage, salsa, soy cheese, etc. Use soft corn or whole wheat tortillas. Find your own favorite combinations. Nachos con to do (with everything) is a great fast meal.
Potatoes - Potatoes can be baked, steamed, mashed or home-fried. Try them with sauces, salsas, mustard, in soups or salads. Treat yourself to mushroom gravy. Remember yams and sweet potatoes.
Veggie or Tofu Burgers - There are many varieties in stores. They are delicious and easy to bake, fry or barbecue. Tofu hot dogs are almost indistinguishable from the original. Pile on the lettuce, tomatoes, onions, pickles, ketchup, mustard, tofu mayo and barbecue sauce.
Vegetables - Try stir-fried or steamed, served with brown rice, millet, barley or potatoes. Add cubed firm tofu and tamari or mushroom gravy for a feast.
Pizza - Use whole wheat crust, tomato sauce, spices, soy cheese, and all your favorite trimmings. Try almonds, garlic, and fresh tomatoes.
Soups - Beans, lentils, nuts, veggies, grains, potatoes, tofu—anything is good in soup. Simmer your favorite vegetables for a few minutes and add a little miso for a quick treat. There are many brands of instant soups made with wholesome and delicious ingredients—just add boiling water, stir and wait. Whole grain breads, avocado, grated carrots, sprouts, lettuce, tomatoes and thinly sliced cucumbers make great sandwiches. Try nut butters with pure fruit jams or hummus with crisp sliced vegetables. Vegetarian cookbooks have great recipes for spreads. Falafel is delicious.
Salads - Most vegetables can be served raw, chopped small or grated in salads. Cooked beans (garbanzos, kidney, black, lentils, etc.), sprouts, seeds, nuts and avocados are excellent. Try salad dressings with little or no oil and/or flavored vinegars. Stuff your salad into pita bread and add tahini to it.
Pasta - Try all those special pastas made with wholesome grains, vegetables and spices. Experiment with marinara, pesto and tomato basil sauces. Try sautéing garlic, onions, summer squash, red bell peppers and tomatoes in a little olive oil—or in a little sesame oil and tamari (soy sauce).
Burritos or Tacos - Try beans (black beans are great), rice or potatoes, avocado, tomatoes, lettuce or crisp shredded cabbage, salsa, soy cheese, etc. Use soft corn or whole wheat tortillas. Find your own favorite combinations. Nachos con to do (with everything) is a great fast meal.
Potatoes - Potatoes can be baked, steamed, mashed or home-fried. Try them with sauces, salsas, mustard, in soups or salads. Treat yourself to mushroom gravy. Remember yams and sweet potatoes.
Veggie or Tofu Burgers - There are many varieties in stores. They are delicious and easy to bake, fry or barbecue. Tofu hot dogs are almost indistinguishable from the original. Pile on the lettuce, tomatoes, onions, pickles, ketchup, mustard, tofu mayo and barbecue sauce.
Vegetables - Try stir-fried or steamed, served with brown rice, millet, barley or potatoes. Add cubed firm tofu and tamari or mushroom gravy for a feast.
Pizza - Use whole wheat crust, tomato sauce, spices, soy cheese, and all your favorite trimmings. Try almonds, garlic, and fresh tomatoes.
Soups - Beans, lentils, nuts, veggies, grains, potatoes, tofu—anything is good in soup. Simmer your favorite vegetables for a few minutes and add a little miso for a quick treat. There are many brands of instant soups made with wholesome and delicious ingredients—just add boiling water, stir and wait.
As you begin changing to a more wholesome diet, remember that tastes for foods are learned. You may want to begin slowly, by replacing high-fat dairy products with fat-free versions and eating meat less often.
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