Veggie Substitute Cheat Sheet

    Stay Away From:

     Albumen: Made from eggs, milk, and animal blood.

     Bone Char: Animal Bone ash. Used to process white sugar.

     Carmine or Cochineal: Red pigment made from crushed beetles. Found in foods, supplements, and


     Casein: Cow's milk protein.

     Methionine: Essential amino acids made from eggs or cow's milk.

     Pepsin: Made from pig's stomachs

     Whey: Made from milk.


    Whole and cracked grain porridges and boxed cereals

    Bulk whole grains such as; Brown rice, Millet, Quinoa, Amaranth, Barley, Spelt berries, Oat groats, Kamut,

      Teff, and Rye berries.

    Whole-grain pastas.

    Whole-grain baking mixes

    Cornmeal polenta

    Frozen whole-grain pancakes, waffles, tortillas, and pizza crusts



    Miso paste

    Naturally brewed soy sauce

    -Crumbled tempeh or seitan for replacement of ground beef.

    -Nutritional yeast flakes in place of shredded cheeses

    -shredded daiya or vegan cheese in casseroles or grilled cheeses

    -Substitute rice, hemp, soy, oat, or other nut milks for baking, cooking, or drinking.

    -Replace one egg in baking with either 1/4 cup of mashed tofu, applesauce, or banana.


Salad Dressing! (for lime and cilantro lovers)


             1/3 cup of skim milk

                2 tbs of vegan sour cream (or unflavored greek yogurt)

                1 Avocado

                1 tbs Cilantro

                1 Lime

                Salt & Pepper to taste

           Step by step:

                BLEND IN BLENDER and its ready to serve!


     Ingredients make dressing for about two bowls of salad, so add more of each for bigger quantities. 


Foods I incorporate into my diet on a regular basis.

     1.  Sweet potatoes and Squash

     2.  Lots of Raw Veggies, especially cabbage, with this home-made dressing:

                  1/3 Cup of non-fat Greek Yogurt

                  2 tbsp of apple cider vinegar

                  2 tsp. of Agave

                  1 tsp of fennel seeds

                  1/8 tsp Cayenne Pepper

                  1/2 tsp of sea salt

                  Whisk all together and enjoy!

    3.  Be sure to eat lots of Nuts, especially Walnuts. When used with seeds you have a complete protein (meat                   substitute) that is great in salads combined with fruits.

    4.  Eggs are a perfect food as they feature all 6 grams of high quality protein and all 9 essential amino acids.

    5.  Quinoa and Organic Soy have complete Proteins.

    6.  Prepare lots of Stir-Fry.

    7.  Thousand Island dressing on rye, sauerkraut and swiss makes a tasty meal!

    8.  Organic beets.

    9.  Another snack is Hummus with Rice Crackers.

 10.   Use lots of Olive Oil and Balsamic Vinegar and garlic.

 11.   Salsa - look in the canning section for Salsa Mix.

 12.   Bean burrito with salsa.

 13.   Put peanut or almond butter on celery sticks topped with raisins.


100 foods you should have in your shopping cart!

   Fruits such as apples, pears, oranges, lemons, limes, peaches, pears, plums,  bananas, grapes, melons

   Greens such as romaine, iceberg, cabbage, collards, turnip greens, mustard  greens, swiss chard

   Baby carrots




   Frozen berries such as strawberries, raspberries, blackberries, blueberries,  cranberries

   Frozen veggies such as peppers, asparagus, kale, spinach, broccoli, cauliflower, onions, peas, green beans,          zucchini, squash, and corn

   All white meat ground turkey

   Lean pork

   Lean ground beef

   Chicken (skinless thighs, beasts

   Salmon, cod, trout

   Frozen shrimp

   Pre-seasoned beef and chicken slices

   Fresh sliced meats such as roast beef, turkey, ham, chicken (no nitrates added)

   Salmon, tuna, chicken in can or pouch

   Canned beans such as white, kidney, black, pinto, red

   Canned tomato sauce or tomato paste (no added salt)

   Low sodium salsa

   Canned artichokes

   Canned mushrooms

   Low sodium chicken broth

   Natural peanut butter

   Jams such as raspberry, strawberry, apricot, blueberry, blackberry,

​   Dill pickles

   Canned beets

   Low sodium sauerkraut



   Olives (kalamata)


   Greek yogurt

   Milk. 2% organic, almond, soy


   Cheeses such as parmesan, mozzarella, string, feta, ricotta



   Steel-cut oatmeal

   Brown rice

   Whole grain cereals

   100% whole wheat pasta

   100% whole wheat/whole grain breads, buns, english muffins, bagel thins, sandwich thins

   100% whole grain tortilla

   100% whole grain crackers

   Quick cooking polenta

   Whole grain brown puffed rice

   100% whole wheat pre-made pizza crust

   100% whole wheat frozen waffles

   Edamame (frozen or dry)

   Tofu, soy milk, soy crumble



   Frozen soy burgers

   Soy hot dogs


   Oils such as olive, canola, flaxseed

   Vegan mayo


   Chia seeds

   Black peppercorns

   Agave nectar

   Baking spices such as cinnamon, nutmeg, clove

   Raw sugar


   Chili pepper


   Hot sauce

   Red pepper flakes

   Balsamic vinegar

   Sea salt

   Vinegars such as white, red, malt

   Low sodium soy sauce

   French herbs such as rosemary, thyme, marjoram, savory

   Italian herbs such as garlic, sage, oregano, and basil

   Nuts such as almonds, walnuts, brazil, hazel, pistachio

   Sunflower seeds, pumpkin seeds

   Dried fruits such as cranberry, raisins, apricots

   100% whole wheat pita chips

   100% whole wheat pretzels


   High fiber granola, or protein bars (no more that 5g added sugar)

   Baked sweet potato fries

   Bite sized dark chocolate with or without almonds

   Slow churned ice cream

   100-calorie air popped potato chips

   Fruit leather

   Frozen fruit popsicles



   100% orange juice

   Sparkling water/seltzer





Flourless Oatmeal Muffins

  ​    Preheat oven to 325 degrees. 
     Divide oats into portions of 1.5 cups, 1 cup and 2 Tbsp.
     Turn oven heat up to 350 degrees.
     Place 1.5 cups of oats in a food processor and blend/pulse until they reach a rough, flour like     

     Mash bananas well, they should have no lumps. ...
     Add eggs, honey, milk and vanilla.

     Pour mixed ingredients into muffin pan 

     Leave in oven until golden, serve, and ENJOY


Sugar ​Substitute Sweeteners:

  ​    Natural Sweeteners:      Artificial Sweeteners:      Sugar Alcohols:      Novel Sweeteners:

      Honey                            Sucralose                        Xylitol                      Stevia

      Molasses                       Aspartame                       Erythritol 

      Maple Syrup                  Acesulface Potassium     Mannitol

      Coconut Sugar              Saccharin                         Lactitol

      Date Sugar                                                             Isomalt   

      Agave Nectar

     Fruit Juice and Nectar


Egg White Muffins

       12 eggs
       5 cups baby spinach
       1 orange bell pepper
       2 slices cooked bacon (omit if vegetarian)
       1/4 cup goat cheese (omit if dairy-free)
       1 avocado (optional)
       1 loaf whole-grain bread (optional)
       12-cup muffin pan
       1 container with secure lid (that holds 2-3 egg muffins for when you're taking them to go)

Step by step:

      1. Preheat oven to 350 degrees.

      2. Spray a 12-cup muffin tin liberally with cooking spray. Set aside.

      3. Chop bell peppers and spinach into small bite-sized pieces, about 1/4 inch.

      4. Divide vegetables evenly among muffin tins.

      5. In a large bowl, whisk eggs together until combined. Sprinkle in salt and pepper to taste.

     6. Pour the eggs into the cups, dividing evenly; filling up about 3/4 of the way full. You can always go back                and add more with any eggs leftover.

     7. If you're adding additional toppings, now is the time. Sprinkle desired amount of goat cheese or cooked                bacon bits (or both) to the top of your egg muffins.

     8. Bake the eggs in the oven for 20-25 minutes. They will puff up, but as soon as they come back to room                temperature, they will deflate.

     9. Store in the fridge for up to five days.




                                                 Mashed Potato Mushroom Casserole


3½ pounds potatoes, preferably Yukon Gold, peeled and cut into 1-inch pieces
1½ pounds cremini or white mushrooms, halved
1 tablespoon butter
½ cup nonfat buttermilk
1 large egg plus 1 large egg white, beaten
1¼ teaspoons salt, divided
1 tablespoon extra-virgin olive oil
¾ cup chopped shallots
3 cloves garlic, finely chopped
4 cups trimmed and finely chopped chard or spinach
1 cup mushroom broth or reduced-sodium beef broth
2 tablespoons all-purpose flour
½ teaspoon freshly ground pepper
½ teaspoon chopped fresh rosemary
1 cup freshly grated Parmesan cheese, divided


     1. Bring 1 inch of water to a simmer in a large pot. Place potatoes in a steamer basket, cover and steam over  medium-low heat, replenishing the water as necessary, until the potatoes are fall-apart tender, 20 to 30    minutes.
     2. Meanwhile, working in two batches, place mushrooms in a food processor and pulse, stopping to scrape  down the sides as needed, until the mushrooms are coarsely chopped.

     3. Transfer the potatoes to a large bowl. Add butter and mash until chunky-smooth. Gradually stir in  buttermilk,  egg and egg white and 1 teaspoon salt. Set aside.
    4. Heat oil in a large skillet over medium heat. Add shallots and garlic and cook, stirring, until fragrant and  beginning to soften, about 1 minute. Add the mushrooms and cook, stirring often, until they release their liquid  and the pan is almost dry, 10 to 12 minutes. Add chard (or spinach) and continue to cook, stirring, until wilted,  about 4 minutes. Whisk broth and flour in a small bowl. Add to the pan along with the remaining ¼ teaspoon  salt, pepper and rosemary. Cook, stirring, until the mixture bubbles and thickens, about 1 minute.
    5. Preheat oven to 400°F.
    6. To assemble, spread half of the mashed potatoes in an even layer in a 9-by-13-inch (or similar 3-quart)  baking dish. Sprinkle half the Parmesan over the potatoes. Spread the mushroom mixture on top and spread  the remaining potatoes over the mushroom layer. Top with the remaining Parmesan.
    7.  Bake until hot throughout and the top is golden brown, about 35 minutes.

    8.  Make Ahead Tip: Assemble through Step 6, cover and refrigerate for up to 1 day. Bake, uncovered, in a  400°F oven until hot, 50 minutes to 1 hour. To reheat, bake, covered, at 350° until hot, 40 to 50 minutes.
 Keep food fresh: If you’re storing food in your fridge for a few hours or more, it’s best to keep it in an airtight  container or in a container covered tightly with foil. Foil is best at creating a barrier that doesn’t let unwanted  flavors in (or out) while you store your food.



8 oz chicken breast, sliced thin
   4 oz creme fraiche
   2 oz half and half
   4 oz white wine
   4 oz chicken stock
   2 oz spring onions, chopped
   2 medium red onions, chopped

   2 cloves garlic, finely diced
   2 tbsp Dijon mustard
   2 tbsp fresh tarragon, finely chopped
   1 tbsp fresh oregano, finely chopped
   2 tbsp flour
   2 tbsp olive oil
   salt and pepper, to taste


   1. In a medium bowl, toss the chicken in flour and season with salt and pepper 

   2. In a medium to large pan, fry the chicken in olive oil until golden brown. 

   3. Add half of the tarragon and oregano into the pan and let wilt. 

   4. Remove chicken from pan and set aside. In the same pan, add the onions and          

        garlic and saute until transparent.  

    5. Deglaze with white wine, bring to a boil, then add the chicken stock. 

   6. Add in the creme fraiche and stir well. Then add the half and half and let simmer. 

   7. Add the remaining ingredients, including the chicken, and stir well.  

   8. Adjust seasoning, and let simmer for about 5 minutes while stirring constantly.  

   9. Serve over rice or pasta.



   Kitchen Items needed:
1 large skillets with lids

             1 saucepan or rice cooker
             Food scale

             Measuring cups
             12 storage containers

             8 plastic baggies
             4 cups with lids

   What you need:
1lb. chicken breasts
             Bag of jasmine rice
             4 small sweet potatoes

             Broccoli florets
             Bag of raw spinach
             Baby carrots

             2 lemons
             1 dozen eggs
             Steel-cut oats

             2 avocados
             Unsweetened almond milk
             Frozen fruit
             Natural peanut butter
             Unsweetened Spirutein
             Sea salt
            Olive oil spray

    The meals you will be making are:
Eggs and Oatmeal
            Chicken, Jasmine Rice, Broccoli, Sweet Potato, and Salad

            Protein Shake
            Fruit and Avocado


   Step one:
Heat a skillet on medium high. Lay chicken out on a cutting board and season

           generously with salt and pepper. Melt one tbsp of butter in the pan and add 2tbsp olive oil.

           When hot place chicken in pan.
   Step two:
Place sweet potatoes in a large ziplock baggie, fold end over and place in microwave for 8 minutes.
 Step three:
Measure 1.5 cups of water and one cup of rice into saucepan, place over high heat.
   Step four:
Turn chicken over.
   Step five:

          Lay out four storage containers. In each one, crack one whole egg and four egg whites.


   Step six:

          Measure out ½ cup of oatmeal into four sandwich bags.
   Step seven:
Reduce heat on chicken to low. Roll the lemons to release the juice and then               

          squeeze them, seeds and all, over chicken. Place lid on.

   Step eight:
If rice is boiling, stir, put lid on, and turn heat on low.

   Step nine:
Check sweet potatoes and add additional time if necessary.
   Step ten:
 Cut fruit and divide into four storage bags.

   Step eleven:
Cut avocados in half, remove pits, and sprinkle a few drops of lemon juice on
        them before placing each half in a bag.

   Step twelve:
Remove lid from chicken and allow sauce to reduce.

​   Step thirteen:
In a blender add 4 cups of almond milk, 4 scoops of spirutein, 12-15 frozen
        fruit of choice, and 4 tbsp of all natural peanut butter. Blend and divide into

        four cups with lids.
   Step fourteen:
Lay out 4 storage containers.
   Step fifteen:
Check rice. If done, stir and remove from heat.

   Step sixteen:
In 4 storage containers put a ½ cup of rice, 3 oz. of chicken, and a handful of
        broccoli. Once chicken is out of the pan, pour sauce over chicken and seal.

   Step seventeen:
In 4 more containers place a couple handfuls of spinach and a couple baby


   One days worth of  meals as prepared contains 1500 calories, 140 g. of Carbs, 60 g fat, and 95 g of protein.    

   Email me with questions or to share your great recipes at
   Happy eating!