Food guidelines? - VeggieBoards
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#1 Old 07-05-2005, 07:42 PM
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Could someone please make just a small basic food guideline for me? Like a daily thing for if I have nothing else to eat, as my family members are HUGE meat eaters? Stuff that should be laying around the house?

Example:

Breakfast - cherrios

lunch - salad, PB&J sandwich

dinner - buttered noodles, milk

snacks - banana smoothie, salad



Thanks!



--Renneme
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#2 Old 07-05-2005, 08:41 PM
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Try taking a look at some of These. (Prety simple vegan menu-plans from VRG.org) Your current menu looks like it could use a lot more of fruits, veggies, and whole grains.



Good luck!

"you know, nowhere in the bible does it say that jesus was not a raptor"


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#3 Old 07-05-2005, 09:17 PM
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raw veggies with dip or hummus.

crock pot, throw some veggies in there.

veggie tacos (meat eater's tacos minus the beef and plus some refried beans)

wraps/sandwhices
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#4 Old 07-06-2005, 08:52 AM
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breakfast- cereal with milk, soymilk, rice milk, etc

lunch- steamed veggies (whatever you have around or in the freezer)

dinner- rice/quinoa/couscous/whatever with veggies, beans, lentils, greens, tempeh, etc



snacks-a few pieces of fruit, an energy bar or a handful of nuts/dried fruit, a little something sweet after dinner
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#5 Old 07-06-2005, 10:16 AM
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here's my today for a few ideas:



b: beans on toast

sear

l (early cos going to work): almond and green bean salad, quinoa

s: apple

sprouted mung bean and hummus sandwich

nectarine



later I'll have:



d:kidney bean burger, potatoes, veggies



s: more fruit, probably some toast with tahini and marmite, or an avocado sandwich
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#6 Old 07-06-2005, 10:17 AM
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I meant pear for my snack lol that smilie was a mistake!!
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#7 Old 07-06-2005, 07:19 PM
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if you are pressed for time you could pick up some frozen vegetable dinners of the green giant or other variety from ur local supermarket. i like the teriaki vegetables and the italian style vegetables w/sauce.
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#8 Old 07-06-2005, 07:25 PM
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I always check out the "what I ate today" threads if I need food ideas
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#9 Old 07-07-2005, 09:55 AM
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Veggie & tofu stir fry, veggie burgers, salads! Mmmmm
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#10 Old 07-07-2005, 10:56 AM
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It sounds like you need more fiber and protein in your diet and some great vegetarian recipes!



Here's some ideas:



Day 1:

Breakfast: cereal w/milk of choice and a piece of fruit

Snack: Fruit w/handful of nuts

Lunch: Baby spinach salad w/pecans, sliced fruit, and raspberry vinaigrette, vegetable soup, and whole wheat crackers.

Snack: Baby carrots, celery sticks, bell pepper strips, and cucumber rounds w/low fat dip

Dinner: vegetarian chili w/cornbread

Snack: air-popped popcorn



Day 2:

Breakfast: whole wheat toast w/peanut butter and a fruit smoothie

Snack: whole wheat crackers w/sliced cheese

Lunch: fresh fruit w/leftover vegetarian chili and cornbread

Snack: veggies and dip

Dinner: spaghetti w/veggie bolognese sauce (marinara sauce w/tvp) and salad

Snack: cereal with milk of choice



Day 3

Breakfast: tofu scramble (or egg scramble) w/sauteed veggies, whole wheat english muffin w/jam, fruit juice

Snack: Fresh fruit

Lunch: leftover spaghetti w/sauce and salad

Snack: Crackers w/ peanut butter

Dinner: Vegetable stir-fry w/pressed, marinated tofu or tempeh, and brown rice

Snack: air-popped popcorn



Day 4

Breakfast: oatmeal doctored up w/peanut butter, maple syrup, and raisins, glass of milk of choice, fresh fruit

Snack: veggies w/dip

Lunch: leftover stirfry w/brown rice and fresh fruit

Snack: fruit smoothie

Dinner: Baked potato w/vegetarian baked beans, steamed dark greens (collards, kale, mustard, or spinach), and garlic bread

Snack: crackers with cheese or peanut butter



You can find lots of vegetarian recipes on www.vegweb.com and in the recipe section here on VB! Kreeli also has a lot of yummy recipes on her website at www.veganmania.com, too. If you'd like more information about vegetarian nutrition, there's www.vrg.org and http://www.geocities.com/beforewisdo...ealthyVeg.html



Good luck!
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#11 Old 07-07-2005, 11:02 AM
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Wow tearhsong2! Your menus are great! Thanks for posting them.

-Julie
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#12 Old 07-07-2005, 02:00 PM
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Just wanted to say hi, tearsong2 ;-) Vegweb by far has the best recipes, I use them all the time.
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#13 Old 07-09-2005, 11:34 AM
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Come on guys ... A lot of the things you are suggesting he eat are just too exotic (and pretentious?) for an adolescent still living at home to find. Don't know where you guys grew up, but here in the rural south USA things like hummus, quinoa, couscous, tempeh, mung bean, and tahini are not generally found in most pantries. Before going vegetarian I had never even heard of most of these things much less knew where to buy them or how to cook them. Some of this stuff I still don't know and have never seen before ... And besides, how expensive and/or preparation-intensive is this stuff anyway? He or his family might not be able to afford it, or not have the time or tools necessary to prepare it.



Renneme, I would recommend skimming through the menus provided here. Pick out the things you know your family keeps around. Replace the stuff you don't know with more fruits and/or veggies. Actually, for starts I would suggest you add *at least one* serving of fruit or vegetables to each meal. Also, check out "I can't believe it's Vegan" at http://www.peta.org/accidentallyVegan/ for a list of ordinary foods (brand names you're already familiar with that can be found in any supermarket) which you might could add to your family's shopping list.



And maybe you could also go to your public or school library for books on vegetarian nutrition.



Best of luck!
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#14 Old 07-09-2005, 11:20 PM
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Quote:
Originally Posted by grimey_snoozer View Post

Come on guys ... A lot of the things you are suggesting he eat are just too exotic (and pretentious?) for an adolescent still living at home to find. Don't know where you guys grew up, but here in the rural south USA things like hummus, quinoa, couscous, tempeh, mung bean, and tahini are not generally found in most pantries. Before going vegetarian I had never even heard of most of these things much less knew where to buy them or how to cook them. Some of this stuff I still don't know and have never seen before ... And besides, how expensive and/or preparation-intensive is this stuff anyway? He or his family might not be able to afford it, or not have the time or tools necessary to prepare it.



Renneme, I would recommend skimming through the menus provided here. Pick out the things you know your family keeps around. Replace the stuff you don't know with more fruits and/or veggies. Actually, for starts I would suggest you add *at least one* serving of fruit or vegetables to each meal. Also, check out "I can't believe it's Vegan" at http://www.peta.org/accidentallyVegan/ for a list of ordinary foods (brand names you're already familiar with that can be found in any supermarket) which you might could add to your family's shopping list.



And maybe you could also go to your public or school library for books on vegetarian nutrition.



Best of luck!



I had never heard of most of those items until I became a vegetarian as well and I grew up in a not so rural mountain west. They're certainly not found in most American pantries, many of us learned about them after we became vegetarians. Going vegetarian is a learning process--you have to learn whats ok and not ok to eat, then you have to learn how to cook if you don't already, and then you have to learn to how to deal with rude or well-meaning, but misinformed, people about your diet/lifestyle. I'm still learning and I've been at this for 10 years now.



The menus listed were just given as ideas, no need to criticize, the folks here were just trying to answer his question the best they knew how. Being veg*n doesn't mean you have to eat tofu, tempeh, hummus, spinach, soy milk, couscous, or quinoa, but they're an option and they add some variety. They're certainly worth trying and investigating.
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#15 Old 07-10-2005, 12:22 AM
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Heres some meal plans I copied that are made for vegan teens. They can be either vegetarian or vegan (depending on what you were looking for) if you use soy for all the mentioned dairy products. I've always thought that this meal plan was really well done, so I hope this helps!



Breakfasts

* wholemeal toast with peanut butter, cereal with milk, fruit.

* large bowl of porridge with milk, fruit, nuts and black strap molasses.

* wholemeal toast with yeast extract (marmite etc), fruit.

* sml/med bowl of porridge (as above), and wholemeal toast with yeast extract.

* wholemeal toast with fried mushrooms, tomatoes and baked beans.



Lunches

* vegetable pasty and salad, piece of fruit, museli.

* baked beans on wholemeal toast, fresh fruit salad.

* bread rolls filled with salad and veg pate (or other dip), packet of crisps, fruit salad.

* sandwiches with salad (and hummus if you can get it), yoghurt.

* baguette (bread roll) with cheese, salad and pickles and a slice of homemade cake!



Dinners

* spagetti with tomato based sauce and grated cheese, fresh fruit salad.

* nut roast, panut, potato, broccoli, carrots, and apple pie with cream.

* vegetarian sherpherds pie and either cheese crackers or sorbet.

* vegetable curry with rice and pappadums, sliced mango with cream.

* stir fried vegetables and tofu (if available, otherwise nuts) with brown rice or noodles and fruit salad with a dairy dessert.
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#16 Old 07-21-2005, 11:51 AM
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Here is some Idea's

Breakfast

Whole Wheat Begal's /w/creamcheese

Branflakes/w/milk/ fruit

scrambled egg's

breakfast burito-scrambled eggs tomatoes green peppers chillie's

Lunch

Veggie Sandwich w/w cream cheese

muffin

Juice

Dinner

Vegetarian Nacho's

Veggie Burger's

Veggie BLT"S

veggie pizza

Veggie Lasgana

smoothie
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#17 Old 07-21-2005, 01:39 PM
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Lemme see...



breakfast- smart start cereal with vanilla soy milk



lunch- salad with sesame sauce. (minus the meat)



dinner: whole wheat pasta with tomatoe sauce



snacks: peach and diet cherry vanilla dr. pepper shake
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#18 Old 07-21-2005, 02:46 PM
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Quote:
Originally Posted by grimey_snoozer View Post

Come on guys ... A lot of the things you are suggesting he eat are just too exotic (and pretentious?) for an adolescent still living at home to find. Don't know where you guys grew up, but here in the rural south USA things like hummus, quinoa, couscous, tempeh, mung bean, and tahini are not generally found in most pantries. Before going vegetarian I had never even heard of most of these things much less knew where to buy them or how to cook them. Some of this stuff I still don't know and have never seen before ... And besides, how expensive and/or preparation-intensive is this stuff anyway? He or his family might not be able to afford it, or not have the time or tools necessary to prepare it.







I was just saying what I ate that day (and btw I am 19 and living at home with a bunch of meat eaters too, it is possible) you can get rice, pasta, bulgar wheat, couscous, beans, lentils, tofu from the supermarket, and i get quinoa, tempeh and tahini (like peanut butter but made from sesame seeds) from the health food store. It's no more expensive than eating omni, and if you prepare your own stuff it's cheaper, certainly beans and lentils are WAAAAAY cheaper than meat even if you by canned and not dried which means you have NO WORK to do to prepare them.



Tabbouleh - serves 4 (or 2-3 if you're me and like big helpings)



6 oz (1 1/3 cups)bulgar wheat - soak in cold water for an hour then drain

Add: 2 tins drained chickpeas

1/4 cucumber chopped

1 tomato chopped

Lots of mint and parsley

lemon juice and olive oil



Very easy, very quick once the bulgar wheat has soaked and oh so good.





Beans in tomato Sauce - serves 2



Fry: 1 onion chopped

1 clove garlic

in oil until soft

Add 1 tin chopped tomatoes and simmer 5 mins

Add 1 tin of drained beans (any type) and any herbs you like (basil is good, so is oregano, tarragon.....) and heat through

Serve over pasta or rice
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