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 baking mixes
Frozen whole-grain pancakes, waffles, tortillas, and pizza crusts
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.
STEP-BY-STEP MEAL PLAN INSTRUCTIONS.
Kitchen Items needed:
1 large skillets with lids
1 saucepan or rice cooker
12 storage containers
8 plastic baggies
4 cups with lids
What you need:
Meat:1lb. chicken breasts
Bag of jasmine rice
4 small sweet potatoes
Bag of raw spinach
1 dozen eggs
Unsweetened almond milk
Natural peanut butter
Olive oil spray
The meals you will be making are:
Eggs and Oatmeal
Chicken, Jasmine Rice, Broccoli, Sweet Potato, and Salad
Fruit and Avocado
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.
Place sweet potatoes in a large ziplock baggie, fold end over and place in microwave for 8 minutes.
Measure 1.5 cups of water and one cup of rice into saucepan, place over high heat.
Turn chicken over.
Lay out four storage containers. In each one, crack one whole egg and four egg whites.
Measure out ½ cup of oatmeal into four sandwich bags.
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.
If rice is boiling, stir, put lid on, and turn heat on low.
Check sweet potatoes and add additional time if necessary.
Cut fruit and divide into four storage bags.
Cut avocados in half, remove pits, and sprinkle a few drops of lemon juice on
them before placing each half in a bag.
Remove lid from chicken and allow sauce to reduce.
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.
Lay out 4 storage containers.
Check rice. If done, stir and remove from heat.
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.
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 firstname.lastname@example.org
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
Fruit Juice and Nectar
Salad Dressing! (for lime and cilantro lovers)
1/3 cup of skim milk
2 tbs of vegan sour cream (or unflavored greek yogurt)
1 tbs Cilantro
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.
Egg White Muffins
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.
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
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.
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.
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
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 ground beef
Chicken (skinless thighs, beasts
Salmon, cod, trout
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
Low sodium chicken broth
Natural peanut butter
Jams such as raspberry, strawberry, apricot, blueberry, blackberry,
Low sodium sauerkraut
Milk. 2% organic, almond, soy
Cheeses such as parmesan, mozzarella, string, feta, ricotta
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
Baking spices such as cinnamon, nutmeg, clove
Red pepper flakes
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
Frozen fruit popsicles
100% orange juice
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