A sample vegan meal plan if you are eating at restaurant chains.

EATING OUT CAN SOMETIMES BE A BIT OF A CHALlenge for vegans, but it's becoming easier as more options are readily available. In fact, many major food chains are now offering specifically labeled vegetarian foods, and many include vegan options. It seems simple enough to find one meal, but what happens when you're on the road and faced with the task of eating every meal away from home?

We decided to find out by creating a five-day menu plan using only what was available for vegetarians from the top nine chain restaurants. (See article on page 14 of Vegetarian Journal, Issue 4, 2008, available at <www.vrg.org/journal/vj2008issue4/VJ4_2008.pdf>.) Most of the restaurants we looked at were not open for breakfast, so breakfast consisted of items such as single-serve soymilks, flesh fruit, and breads that could be purchased at most convenience stores. If you are traveling, these could be obtained without special preparation or storage.

Creation of the meal plan started out easily enough with a variety of vegetarian options to choose from, but moving forward, there were many times when communication with the restaurant was necessary to identify whether certain dishes were vegan. This was usually as simple as looking at the ingredients listed on the menu, but if it's unclear, it is always best to speak with restaurant employees directly. This kind of communication also makes the chains aware that customers are seeking out vegan options.

As with most food eaten out, there were a few hang-ups that were unavoidable, nutritionally speaking. Sodium was certainly excessive in the menus, so this regimen of eating would not be recommended for those on a sodium-restricted diet. The excess sodium should not be a problem for healthy individuals so long as it is for only a short period of time, such as a vacation. Many of the sauces included with these foods were high in sodium, so asking for light sauce or eliminating the sauce altogether would be a good way to cut back on the sodium.

The lack of vitamin D that the menus provided was also a concern. While the fortified soymilk provided some vitamin D, it only offered about a third of the recommended amount for the average adult. An additional soymilk could offer a bit more, but a vitamin D supplement would ensure an adequate intake. Some orange juices found in convenience stores are now fortified with vitamin D, but it is possible that the vitamin D may not be vegan. Fortified soymilk also provided vitamin [B.sub.12].

In addition, calcium tended to be a little low on certain days, which could easily be remedied by an additional soymilk. If a restaurant uses calcium-set tofu, this would be an excellent source of calcium. One of the restaurants was able to confirm that their tofu was calcium-set, but keep in mind that suppliers can change and that it may be difficult to get an immediate answer to this question. Again, it is important to at least ask, which raises awareness about the issue and encourages restaurants to be concerned.

The sample menus provide approximately 2,000 calories per day, which meets the needs for most adults. For those requiring a little fewer or a little more calories, you can certainly make some easy changes. To decrease calories, you may choose to opt for smaller sizes when available, choose to eat only a portion of the food as opposed to the entire meal, or go light on sauces and dressings. If you are looking for some extra calories, you can see if larger portions are available, consider ordering an extra side dish, or opt for calorie-rich beverages such as smoothies.

Beverages were not included on the following menus. A variety of vegan beverages--such as fruit juices, smoothies that do not contain dairy, and coffee drinks--are widely available. Many coffee chains offer soymilk as an option, and if you're unsure, it doesn't hurt to ask.

Overall, the menus seemed to have an array of options available, although some did require slight alterations, such as the omission of cheese and certain sauces. The menu could be even more diverse if traveling with friends, as you could each order different items to share at the restaurant.

Whether eating out for an extended period or just one meal, it is essential to ask for vegan options to make sure the demand is known. Restaurant staff tend to be knowledgeable about the items being served and are seldom annoyed so long as patrons are polite and gracious about their help. Don't be afraid to ask questions, and if the store cannot answer you directly, it's always good to get in contact with the corporate headquarters to be sure your request is heard. It seems that vegans have enough options available to get by for now, but it would be even better to see more options available in the future.

Easy Ways to Add Extra Calories

* Fresh fruits (widely available, even in many convenience stores)

* Dried fruits

* Nuts

* Rolls, bagels

* Juice, lemonade, other beverages

* Pretzels or lowfat chips

* Coffee drinks (made with soymilk, if available)

* Snack bars (Many vegan snack bars are widely available.)

Day 1

Breakfast

* Single-serve bottle vanilla fortified soymilk *

* Medium apple

* Plain bagel

Lunch

* Bean taco

** With 1/2 cup salsa

Dinner

* 2 cups Asian teriyaki vegetables

** With 2 cups rice noodles

* Menus were analyzed using Silk, a brand of fortified soymilk often available in mainstream stores in a one-serving (11-ounce) container. It is fortified with calcium, vitamin D, vitamin A, vitamin [B.sub.12], and riboflavin. Other similar brands can also be used.

Day 2

Breakfast

* Single-serve bottle chocolate fortified soymilk *

* Medium banana

* Small roll

Lunch

* Black bean burrito

* 2 cups vegetarian taco salad (no dressing, no sour cream)

Dinner

* 1 cup minestrone soup

* 4 cups mandarin-spinach salad

* Baked potato

* Menus were analyzed using Silk, a brand of fortified soymilk often available in mainstream stores in a one-serving (11-ounce) container. It is fortified with calcium, vitamin D, vitamin A, vitamin [B.sub.12], and riboflavin. Other similar brands can also be used.

Day 3

Breakfast

* Single-serve bottle vanilla fortified soymilk *

* Medium apple

* Small roll

Lunch

* 1/2 cup edamame

* 2 1/2 cups Japanese teriyaki (with onions, napa cabbage, carrots, spinach, and tofu)

* 1 cup brown rice

Dinner

* 3 cups whole grain linguine and vegetables

** With 1/2 cup tofu

* Menus were analyzed using Silk, a brand of fortified soymilk often available in mainstream stores in a one-serving (11-ounce) container. It is fortified with calcium, vitamin D, vitamin A, vitamin [B.sub.12], and riboflavin. Other similar brands can also be used.

Day 4

Breakfast

* Single-serve bottle chocolate fortified soymilk *

* Medium orange

* 1.5 oz trail mix **

Lunch

* 2 cups vegetarian taco salad (no dressing, no sour cream)

** With 1/2 cup tofu

* 1 ounce tortilla chips

** With 1/2 cup salsa

Dinner

* 3 cups Asian steamed vegetables

* 1 cup brown rice

* 2 spring rolls with sweet and sour sauce

* Menus were analyzed using Silk, a brand of fortified soymilk often available in mainstream stores in a one-serving (11-ounce) container. It is fortified with calcium, vitamin D, vitamin A, vitamin [B.sub.12], and riboflavin. Other similar brands can also be used.

** A single-serve portion of dried fruit and nuts that can be found near the checkout in most convenience stores. It is commonly packaged as 'trail mix' but may also be referred to as simply 'dried fruit and nuts' or another name such as 'student food.' Be aware that some mixes may contain honey and/or candies and, therefore, may contain animal products. Check the label to be sure they don't.

Day 5

Breakfast

* Single-serve bottle vanilla fortified soymilk *

* Medium orange

* 1.5 oz trail mix **

Lunch

* Black bean burrito

* 1 ounce tortilla chips

** With 1/2 cup salsa

Dinner

* 1 cup lentil soup

* 2 cups couscous with vegetables

* 3 1/2 cups pasta salad with edamame

* Menus were analyzed using Silk, a brand of fortified soymilk often available in mainstream stores in a one-serving (11-ounce) container. It is fortified with calcium, vitamin D, vitamin A, vitamin [B.sub.12], and riboflavin. Other similar brands can also be used.

** A single-serve portion of dried fruit and nuts that can be found near the checkout in most convenience stores. It is commonly packaged as 'trail mix' but may also be referred to as simply 'dried fruit and nuts' or another name such as 'student food.' Be aware that some mixes may contain honey and/or candies and, therefore, may contain animal products. Check the label to be sure they don't.

Bequests

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Ed Coffin wrote this article while serving as an intern with The Vegetarian Resource Group. He is currently studying nutrition at the University of Medicine and Dentistry of New Jersey. He also volunteers with local animal rights and vegan educational efforts in Philadelphia, PA.

Thank you to Ed for helping with VRG's outreach booths at Natural Products Expo East in Boston and the Baltimore Book Expo.