Quick and easy low-cost vegan menus.MANY OF US WOULD LIKE to spend less time cooking. If you know what to buy and have some quick-to-prepare ideas, you can have "convenience food" on a budget. We've developed menus using a combination of easy-to-fix meals that are quick, inexpensive, and healthful health·ful adj. 1. Conducive to good health; salutary. 2. Healthy. health  ful·ness n. . The first set of menus was devised to meet the needs of those aged 19-50 years. The menus for women have around 2,200 calories per day, while the men's menus are around 2,500 calories. If you are very active, you will need more calories. You have several choices; you can eat more of the foods already on the menus, or you can add your favorite foods. Conversely, if you are not very active or wish to lose excess weight, you will need fewer calories. In that case, we recommend cutting out some of the "extras," like margarine, chips, desserts, and vegan vegan /veg·an/ (ve´gan) (vej´an) a vegetarian whose diet excludes all food of animal origin. ve·gan n. mayonnaise. The menus were planned to meet the average person's needs for most nutrients over a week-long period. Although these menus provide generous amounts of iron, women may require additional iron in the form of a supplement. We used specific brand names of foods but have included information on other foods that can be substituted if you don't care
"Don't Care" is a 1994 (see 1994 in music) single by American death metal band Obituary. for a particular item. We were curious about how costly these menus would be. The average cost for one day's food for a man was a bit over $6 using conventional fruits and vegetables and around $8 using all organic products. The average cost for one day's food for a woman was around $5.50 using conventional fruits and vegetables and almost $7.50 using all organic products. Pricing was done in the winter in New England New England, name applied to the region comprising six states of the NE United States—Maine, New Hampshire, Vermont, Massachusetts, Rhode Island, and Connecticut. The region is thought to have been so named by Capt. , so costs may vary depending on the season and your location. If you want to reduce food costs even more, you can buy products when they are on sale; see if your supermarket will offer case discounts for items you use often, like soymilk soy·milk n. A milk substitute made from soybeans, often supplemented with vitamins. Noun 1. soymilk - a milk substitute containing soybean flour and water; used in some infant formulas and in making tofu . Also, consider buying store brands instead of name brands, use coupons, and choose fruits and vegetables that are in season. Day 1 for men and women, ages 19-50 Breakfast: 1 bagel with 2 teaspoons vegan margarine, 1 medium orange, 1 cup Cheerios cereal, and 1 cup Soy Dream Enriched soymilk Lunch: Sandwich of hummus hum·mus also hum·us or hom·mos n. A smooth thick mixture of mashed chickpeas, tahini, oil, lemon juice, and garlic, used especially as a dip for pita. made with 3/4 cup chickpeas and 2 teaspoons tahini ta·hi·ni n. A thick paste made from ground sesame seeds. [Turkish t on 2 slices of whole wheat bread wheat bread n. A bread made from a mixture of white and whole-wheat flours. with 3 slices of tomato (Men can eat 2 sandwiches using same amount of hummus and tomatoes, along with 4 slices of whole wheat bread.), and 1 medium apple Dinner: 1 cup of cooked pasta with 1/4 cup marinara ma·ri·na·ra adj. Being or served with a sauce of tomatoes, onions, garlic, and spices: spaghetti marinara. n. Marinara sauce. sauce, 1/3 cup carrot sticks, 1 cup cooked broccoli (frozen or fresh), 1 whole wheat roll (Men eat 2 rolls with 2 teaspoons vegan margarine.), and a juice pop made with 1 cup frozen grape juice Snack: 1/2 cup trail mix (mix of nuts, raisins, and sunflower seeds), and 1 cup Soy Dream Enriched soymilk Day One Menu Alternatives: Cheerios can be replaced with any vegan fortified fortified (fôrt  ´fīd),adj containing additives more potent than the principal ingredient. cereal; however, women should choose one providing 20% of the DV (Daily Value) for iron or more per cup. Note: In all the menus Soy Dream Enriched soymilk can be replaced with Silk soymilk or any other calcium-fortified soymilk that provides at least 25% of the Daily Value (DV) for vitamin D vitamin D Any of a group of fat-soluble alcohols important in calcium metabolism in animals to form strong bones and teeth and prevent rickets and osteoporosis. It is formed by ultraviolet radiation (sunlight) of sterols (see steroid) present in the skin. and 20% of the DV for vitamin [B.sub.12] in an 8-ounce serving. DAY 2 for men and women, ages 19-50 Breakfast: 1/2 cup calcium-fortified orange juice (Men should consume 1 cup calcium-fortified orange juice.), 1 medium banana, 2 slices whole wheat toast with 1 Tablespoon nut butter Noun 1. nut butter - ground nuts blended with a little butter paste, spread - a tasty mixture to be spread on bread or crackers or used in preparing other dishes (peanut, almond, cashew cashew (kăsh`  , kəsh`), tropical American tree (Anacardium occidentale , etc.), 1 cup Wheat Chex cereal, and 1 cup Soy Dream Enriched soymilk Lunch: 1 bowl of Fantastic Foods Big Bowl of Noodles noo·dle 1 n. A narrow, ribbonlike strip of dried dough, usually made of flour, eggs, and water. [German Nudel. and Hot and Sour Soup Hot and sour soup can refer to soups from several Asian culinary traditions. In all cases the soup contains ingredients to make it both spicy and sour. North America United States In American Chinese cuisine hot and sour soup is almost vegetarian. , 10 saltines with 1 Tablespoon nut butter (peanut, almond, cashew, etc.) (Men should use 2 Tablespoons nut butter.), 1 medium orange, and 1/2 cup carrot sucks Dinner: 1 Morningstar Farms Morningstar Farms is a division of the Kellogg Company that produces vegetarian food. Many of their offerings are meatless variations of traditionally meat-based products, including some that are vegan. Morningstar is currently the largest vegetarian food producer in America. Harvest Burger on a bun with a large slice of tomato, and 1 medium baked potato (Men should eat 1 large baked potato.) Snack: 1 cup Soy Dream Enriched soymilk, and 1 cup kidney beans mixed with 1 Tablespoon salsa served with 1 ounce lowfat tortilla chips Day Two Menu Alternatives: Wheat Chex can be replaced with any vegan fortified cereal; however, women need to choose a cereal providing at least 20% of the DV for iron or more per cup. Fantastic Foods Big Bowl of Noodles and Hot and Sour Soup can be replaced with any soup/entree cup providing 250-300 calories/cup; however, women should choose any soup/entree cup providing at least 8% of the DV for iron per serving, such as Health Valley Pasta Italiano Soup or Health Valley Lentil lentil, leguminous Old World annual plant (Lens culinaris) with whitish or pale blue flowers. Its pods contain two greenish-brown or dark-colored seeds, also called lentils, which when fully ripe are ground into meal or used in soups and stews. with Couscous cous·cous n. 1. A pasta of North African origin made of crushed and steamed semolina. 2. A North African dish consisting of pasta steamed with a meat and vegetable stew. Soup. Morningstar Farms Harvest Burger can be replaced with any vegan burger, however, women should choose a burger providing at least 15% of the DV for iron, such as 2 Whole Foods Vegan Burgers. DAY 3 for men and women, ages 19-50 Breakfast: 1 cup calcium-fortified orange juice, Scrambled tofu tofu Soft, bland, custardlike food product made from soybeans. Believed to date from China's Han dynasty (206 BC–AD 220), tofu is today an important source of protein in the cuisines of East and Southeast Asia. : 1/2 cup tofu, 1/4 cup onions, and 1 teaspoon oil (Men should use 2 teaspoons oil.), and 2 slices whole wheat toast with 2 teaspoons vegan margarine Lunch: Sandwich made with 1 large pita bread, 1/4 cup shredded lettuce, 1/4 cup chopped tomato, 1/4 cup grated carrot, 1 Tablespoon Naysoya Nayonaise (Men should have 11/2 large whole wheat pitas along with the other ingredients.), Fantastic Foods Country Lentil Soup Noun 1. lentil soup - made of stock and lentils with onions carrots and celery soup - liquid food especially of meat or fish or vegetable stock often containing pieces of solid food cup, 1 medium banana, and 1 cup Soy Dream Enriched soymilk Dinner: 1/2 cup kidney beans with 1 cup cooked quick brown rice and 2 Tablespoons salsa (Men should use 3/4 cup kidney beans, and add 1 Garden of Eatin' whole wheat tortilla.), 1 cup frozen mashed squash, and 1 cup unsweetened applesauce Snack: 1/2 cup trail mix (mix of nuts, raisins, and sunflower seeds), and 1 cup Soy Dream Enriched soymilk Day Three Menu Alternatives: Naysoya Nayonaise can be replaced with any vegan spread providing 25-50 calories, or it can be omitted. Fantastic Foods Country Lentil Soup can be replaced with any soup cup providing 200-300 calories, such as Fantastic Foods Cha-Cha Chili, Black Bean black bean see castanospermum australe, erythrophleumchlorostachys. Soup, Split Pea split pea Noun a pea dried and split and used in soups or as a vegetable Soup, Couscous with Lentils Soup, or Five Beans Soup; or Health Valley Black Beans Soup or Chili; however, women should choose a soup with at least 30% of the DV for iron. Garden of Eatin' whole wheat tortilla can be replaced with any tortilla providing 125-150 calories; however, women should choose a brand providing 6% of the DV for iron. DAY 4 for men and women, ages 19-50 Breakfast: 1/2 cups cooked quick oats oats, cereal plants of the genus Avena of the family Gramineae (grass family). Most species are annuals of moist temperate regions. The early history of oats is obscure, but domestication is considered to be recent compared to that of the other with 3 Tablespoons wheat germ wheat germ n. The vitamin-rich embryo of the wheat kernel that is separated before milling for use as a cereal or food supplement. wheat germ Noun the vitamin-rich middle part of a grain of wheat , 1/4 cup raisins or dates, and 1 ounce chopped walnuts (Men should use 2 instead of 3 Tablespoons wheat germ.), 1 cup diced cantaloupe cantaloupe: see gourd; melon. , and 1 cup Soy Dream Enriched soymilk (Men should add 2 slices whole wheat toast with 1 Tablespoon nut butter.) Lunch: Burrito with 1 Garden of Eatin' whole wheat tortilla, 1/2 cup black beans, and 1 Tablespoon salsa, and 1 ounce lowfat tortilla chips with 1/4 cup salsa (Men should add 1 medium apple.) Dinner: 6 ounces calcium-fortified V-8 juice, Stir-fry with 1/2 cup diced tofu, 1 cup frozen stir-fry vegetables, 2 Tablespoons soy sauce, 11/2 cups cooked quick brown rice, and 1 teaspoon oil, and 3 graham crackers Snack: 1 cup Soy Dream Enriched soymilk and 3 cups popped popcorn with 1 Tablespoon Vegetarian Support Formula nutritional yeast Day Four Menu Alternatives: Garden of Eatin' whole wheat tortilla can be replaced with any tortilla providing 125-150 calories; however, women should choose a brand providing at least 6% of the DV for iron. LOW-COST AND EASY-TO-PREPARE MENUS FOR MEN AND WOMEN OVER THE AGE OF 50 The following menus were devised to meet the needs of men and women aged 51 years and older. The menus for women have around 1,900 calories per day, while the men's menus are around 2,300 calories. If you are very active, you will need more calories. You have several choices; you can eat more of the foods already on the menus, or you can add your favorite foods. Conversely, if you are not very active, you will need fewer calories. In that case, we recommend cutting out some of the "extras," like margarine, chips, desserts, and vegan mayonnaise. The menus were planned to meet the average person's needs for most nutrients over a week-long period. We recommend a vitamin D supplement (5 micrograms for people aged 51-70 years, 10 micrograms for those over age 70) if your sunlight exposure is limited. We used specific brand names of foods but have included information on other foods that can be substituted if you don't care for a particular item. We were curious about how costly these menus would be. The average cost for one day's food for a man was a bit over $5.50 using conventional fruits and vegetables and around $7.70 using all organic products. The average cost for one day's food for a woman was around $5.00 using conventional fruits and vegetables and almost $6.40 using all organic products. Pricing was done in the winter in New England, so costs may vary depending on the season and your location. If you want to reduce food costs even more, you can buy products when they are on sale; see if your supermarket will offer case discounts for items you use often, like soymilk. Also, consider buying store brands instead of name brands, use coupons, and choose fruits and vegetables that are in season. DAY 1 for men and women, ages 51+ Breakfast: 1 English muffin with 1 Tablespoon jelly (Men should use 1/2 Tablespoon jelly.), and 1 cup calcium-fortified orange juice (Men can substitute 1 cup grape juice.) Lunch: Baked tofu made with 4 ounces tofu with 1 Tablespoon soy sauce, and 1 large sweet potato (Men should also add 1 ounce walnuts and 1/4 cup raisins.) Dinner: 2 Yves the Good Dogs (Men add 2 vegan buns.), 1 cup vegetarian baked beans, 11/2 cups cooked fresh or frozen kale kale, borecole (bôr`kōl), and collards, common names for nonheading, hardy types of cabbage (var. , 2 tomato slices, 1 baked apple (medium apple, 1/4 cup chopped dates, 1 Tablespoon vegan granulated gran·u·late v. gran·u·lat·ed, gran·u·lat·ing, gran·u·lates v.tr. 1. To form into grains or granules. 2. To make rough and grainy. v.intr. sweetener Sweetener A special feature added to a debt obligation or preferred stock to promote marketability. Notes: Warrants and convertibles are two popular sweeteners. See also: Convertible Bond, Kicker, Warrant Sweetener ), and 1 cup Soy Dream Enriched soymilk Snack: 1 ounce walnuts and 1/4 cup raisins (Men substitute 1 bagel for the walnuts and raisins.), and 1 cup Soy Dream Enriched soymilk Day One Menu Alternatives: Yves the Good Dogs can be replaced with any veggie dogs providing 150-175 calories and 26 or more grams of protein, such as 3 Yves Veggie Dogs or 2 Lightlife Jumbos. Note: Not all products will be available in all areas. Possible alternatives for some products are listed. In all the menus, Soy Dream Enriched soymilk can be replaced with Silk soymilk or any other calcium-fortified soymilk that provides at least 25% of the Daily Value (DV) for vitamin D and 20% of the DV for vitamin [B.sub.12] in an 8-ounce serving. DAY 2 for men and women, ages 51+ Breakfast: 1 cup Wheat Chex cereal with 1 medium peach, sliced, and 1 cup Soy Dream Enriched soymilk 1 slice whole wheat toast (Men eat 2 slices.) Lunch: 1 sandwich made with 2 slices whole wheat bread, 2 Tablespoons nut butter, 1 Tablespoon jelly (Men should make l 1/2 sandwiches using 3 slices of whole wheat bread, 3 Tablespoons nut butter, and 1 Tablespoon jelly.) 1/3 cup carrot sticks 1 cup grapes 1 cup Soy Dream Enriched soymilk Dinner: 1/2 cup kidney beans with 1 cup cooked pasta and 1/2 cup marinara sauce, 1 Garden of Eatin' whole wheat tortilla, 1 medium orange, and 1 cup cooked fresh or frozen collard greens Noun 1. collard greens - kale that has smooth leaves collards cole, kail, kale - coarse curly-leafed cabbage (Men substitute 6 ounces Whole Soy fruited yogurt for the greens.) Snack: 1/4 cup roasted, unsalted soynuts (Men add 1/2 cup Soy Dream Enriched soymilk.) Day Two Menu Alternatives: Wheat Chex can be replaced with any vegan fortified cereal. Garden of Eatin' whole wheat tortilla can be replaced with any tortilla providing 125-150 calories. Men, Whole Soy fruited yogurt can be replaced with any vegan yogurt providing 120-170 calories and 4 or more grams of protein per serving, such as White Wave Silk Cultured Soy. DAY 3 for men and women, ages 51+ Breakfast: 11/2 cups cooked quick oats with 2 Tablespoons wheat germ, 1 English muffin (Men eat 2 muffins.), and 1/2 cup calcium-fortified apple juice Lunch: Sandwich made with 2 slices whole wheat bread, 2 ounces Yves Veggie Bologna Slices, 1/2 cup shredded lettuce, and 2 slices tomato (Men add 1 Tablespoon Naysoya Nayonaise.), 1 wedge watermelon watermelon, plant (Citrullus vulgaris) of the family Curcurbitaceae (gourd family) native to Africa and introduced to America by Africans transported as slaves. Watermelons are now extensively cultivated in the United States and are popular also in S Russia. , and 1 cup Soy Dream Enriched soymilk Dinner: 1/2 cup chickpeas with 1 Tablespoon tahini on 11/2 cups cooked couscous (Men add 3/4 cup cooked green peas.), and Smoothie smooth·ie also smooth·y n. pl. smooth·ies Slang 1. A person regarded as being assured and artfully ingratiating in manner. 2. A smooth-tongued person. made with 1 cup Soy Dream Enriched soymilk, 3 ounces soft tofu, 1 medium frozen banana, 1/2 cup strawberries, and 1 Tablespoon maple syrup (Men add 1 whole wheat roll.) Snack: Hummus made with 1/4 cup chickpeas and 1 teaspoon tahini (Men use 1/3 cup chickpeas plus 1 teaspoon tahini), 1/3 cup carrot sticks, and 1/2 cup celery sticks (Men eat 1 cup celery.) Day Three Menu Alternatives: Yves Veggie Bologna Slices can be replaced with any deli slice providing 50-100 calories and 12 or more grams of protein per serving, such as as Lightlife's Smart Deli Bologna Style (4 slices), Yves Veggie Salami Slices (4 slices), or Vegi-Deli Chicken Style slices (1 ounce). Men, Naysoya Nayonaise can be replaced with any vegan spread providing 25-50 calories, or it can be omitted. CONTACT INFORMATION FOR THE COMPANIES LISTED ON THESE MEAL PLANS You can get more information about the products in the menus by contacting the companies below. BOCA BOCA Building Officials and Code Administrators International, Inc. BOCA Bird Observers Club of Australia BOCA Business Object Component Architecture BOCA Borland Object Component Architecture (Borland) (veggie burgers); <www.bocaburger.com> FANTASTIC FOODS (soup cups, cereal cups); <www.fantasticfoods.com> GARDEN OF EATIN' (tortillas); (800) 333-5244; <www.gardenofeatin.com> GARDENBURGER (veggie burger); <www.gardenburger.com> GENERAL MILLS (Cheerios, Wheat Chex); <www.generalmills.com> HEALTH VALLEY (soup cups); (800) 334-3204; <www.healthvalley.com> IMAGINE FOODS (Soy Dream, pudding cups, pocket sandwiches, frozen dessert); (800) 333-6339; <www.imaginefoods.com> LIGHTLIFE (veggie burger, veggie deli slices); (800) 274-6001; <www.lightlife.com> MORNINGSTAR FARMS (Harvest Burger); <www.morningstarfarms.com> NASOYA (baked tofu, Nayonaise); (800) 229-8638; <www.nasoya.com> RED STAR (Vegetarian Support Formula nutritional yeast); (800) 558-7279; <www.redstaryeast.com> TURTLE ISLAND FOODS Turtle Island Foods is the company which produces Tofurky, a popular vegetarian and vegan alternative to turkey, as well other meatless products. All are vegan and approved by the UK Vegan Society, and most are kosher-certified by the Kosher Services of America. (Tofurky deli slices); (800) 508-8100; <www.tofurky.com> VEGI-DELI, (deli slices); (888) 473-3667; <www.vegideli.com> WHITE WAVE (baked tofu, Silk soymilk and yogurt); (800) 488-9283; <www.whitewave.com> WHOLE FOODS (veggie burgers, frozen desserts); <www.wholefoodsmarkets.com> WHOLE SOY (yogurt); <www.wholesoycom.com> YVES (breakfast "meats," veggie dogs, veggie deli slices); (800) 667-9837; <www.yvesveggie.com> |
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