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NFHOWELL Posts: 31
7/16/08 5:45 A

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Hi
To me, your menu looks a little low in iron-rich foods. Without meat in my diet, I have to really watch my iron or I get anaemic, which makes me feel washed out and tired. Good foods for iron are pulses and tofu so I try to eat these very regularly. I'm told that a lack of iron shows up slowly, so being anaemic now actually means that the foods you ate a couple of weeks ago were the culprit.

SARA.SUNHOUSE's Photo SARA.SUNHOUSE Posts: 2,167
7/16/08 1:16 A

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Lots of good responses. I would suggest looking for three or four basic recipes that you like and can make quickly and easily. Once you have them to fall back on you can try new things. I like veggie and tofu stir-fry with different sauces, and chili with lots of different beans. Also wraps/tortillas with different fillings. Once you have a few basics, you won't feel so lost and can experiment gradually.

If not now, when?

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IZZIEE_E's Photo IZZIEE_E Posts: 1,482
7/15/08 10:47 P

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I always try to have one of each group each day. One serving of each at a minimum: grain, bean, nut, seed, and a bunch of fruits and veggies. The combo is then endless. Try a new recipe at least weekly and then ya have leftovers - makes meal planning even easier.

"Stop living life for what's around the corner & start enjoying the walk down the street." Grant L. Miller



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LEENIEB's Photo LEENIEB Posts: 1,148
7/15/08 5:19 P

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The things I sometimes forget to look out for are honey(not vegan) and casein (a milk protein-so not vegan) I also am strict vegetarian, but moving towards vegan. I only say moving towards because I forget to look at labels sometimes and get the soy yogurt that has casein in it. Or the energy bar with honey. Oh well, I do my best as we all do. Plus, I read somewhere, of course I can't remember where right now, that there are other hidden animal products(of a dairy sort) in foods. Again, not strict vegan yet. Glad the info helped, though. Leen emoticon

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SELKIE2283's Photo SELKIE2283 Posts: 208
7/15/08 4:25 P

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Thanks for the head up on the soy yogurt, Leen! I'm a strict vegetarian, but not vegan, though I often eat vegan, so sometimes I forget which falls in to what category, but I had no idea soy yogurt wasn't vegan! I never even thought to check! Oops! Not sure about the Cliff bars, but I know Luna bars say they're manufactured without wheat or dairy, but then goes on to say may contain trace amounts...I couldn't see any other non-vegan ingredients, unless some of the vitamin sources are questionable.

"You can complain about the manure, or you can be glad you have an ox."


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LEENIEB's Photo LEENIEB Posts: 1,148
7/15/08 3:36 P

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Natasha had great ideas, I also wanted to mention, I don't think Cliff or Luna bars are vegan. Some soy yogurts aren't also. Whole Soy & Co is certified vegan as well as Soy Delicious, they are new at making yogurt (usually soy ice cream which is delicious, I might add) but it is really good and they keep coming out with new flavors. Good luck. Leen

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SELKIE2283's Photo SELKIE2283 Posts: 208
7/15/08 1:39 P

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I totally hear you about not having the right ingredients in the kitchen...it's really about changing the way you shop. You'll start looking for new and interesting things in the store, and they will become your staples. I try to pick up one new spice or non-perishable/freezable ingredient each time I grocery shop, to build up my pantry.

This is a GREAT blog for fat free vegan recipes.
http://blog.fatfreevegan.com/
There's a recipe index on the left, for old recipes, and she posts new ones constantly. Some are more complicated than others!

Don't worry /too/ much about "the whole nutrition" thing. If you're eating a good variety of veggies and whole grains, it's hard to go wrong.

Some suggestions:

Nuts! I don't see any on your list as snacks, and I wonder if that's because you've got the fat-nut-phobia. Hopefully not, but if you do, fear not the nut! They are nutrient packed and have a HEALTHY fat! As a vegan, fat is not going to be your enemy.

Careful with the Cliff Bars as a snack, unless you're active. At 240 calories a pop (and 21 grams of sugar!)it's not a snack you want to indulge in often. Luna bars (by the same company) pack the same amount of protein into nearly half the calories and sugar. "Energy" bars are really designed for people pushing their body athletically, hikers, bikers, people who's muscles are needing a steady source of fuel.

As for meals, some staples for me are:
Sandwiches (there are lots of vegan lunch meats out there, or just pile on the veggies: bean sprouts, guacamole, tomato, onion..whatever you fancy! There's vegan mayo, cheese, and cream cheese out there as well!)
Fake "bacon" lettuc and tomato sandwiches (LightLife's Smart Bacon is vegan!)
Red Beans and Rice
Stir fry, stir fry, stir fry!
Curries
Falafel (you can buy dry mixes or make your own, depending on ambition)
Soy yogurt smoothies....buy a big carton of soy yogurt and some frozen fruit (or fresh) and blend! (sometimes you need a little soy milk or juice in the blender to make it not so thick.) Throw some granola or kashi cereal in for a fiber and protein. One of my favs: yogurt, frozen strawberries, peanut butter, granola.
Fajitas, burritos and tacos! Use beans, rice, guacamole, and lots of veggies, add a meat substitute if you like

I get overwhelmed by recipes, too. Again, just pick one per week, and get all the ingredients for it. That way you're only buying a few new ingredients, and you're not overwhelmed by having to prepare an unfamiliar meal every night!

Good luck!

Natasha

"You can complain about the manure, or you can be glad you have an ox."


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ILANSTERMONSTER's Photo ILANSTERMONSTER Posts: 167
7/15/08 1:02 P

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i just posted this article a couple days ago. it should be helpful for someone in your shoes.
health.iafrica.com/dietonline/foodty
pe
s/1011100.htm


One cannot think well, love well, sleep well, if one has not dined well. -- Virginia Woolf
MOONLIT's Photo MOONLIT Posts: 1,572
7/15/08 1:02 P

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It does look like a pretty good list there. I would just suggest experimenting with different fruits and veggies that you haven't had before or that you haven't had in a long time. I found myself a few new favorites that way. Oh and nuts & seeds. A handful of nuts (I like mine raw) or seeds is a great high energy snack. Also try some ethnic dishes.
I have been vegetarian for 12+ years was vegan in the past for around 2 years and am now going vegan again. So I am trying to make a brand new vegan recipe once a week.
So experiment and have fun with it. There are many great recipes on this site to browse thru.

best,
moonlit

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WILLBOYWONDER's Photo WILLBOYWONDER SparkPoints: (33,440)
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7/15/08 12:45 P

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What you have there is pretty good. Sounds tasty too.

Here is a link to a sample meal plan, two actually, one for 1800 calories, one for 2300 calories. It's easy to modify it to your own liking.

www.veganhealth.org/articles/
meals


~~ Will ~~

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BUTTERFLY73HD's Photo BUTTERFLY73HD Posts: 101
7/15/08 12:32 P

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I'm feeling kind of lost. I decided to go vegetarian last month, and then decided to go all the way about 2 weeks later. I am really confused about the whole nutrition thing. I find it a bit overwhelming. Are there meal plans for Vegans out there that I could use to try to get a rhythem going?

Thus Far I've been doing the following:

Breakfast:
-Kashi Cereals
-Oatmeal
-Pancakes made with powdered egg substitute

Lunch:
-Salad & Fruit

Dinner (some or one, not all):
-Pasta with Sauces
-Rice with Lentils and Chutneys (mint, corriander)
-Spinach with mushrooms
-Grilled Veggies (Zuchini, Squash, Onion, Asparagus) with Olive Oil
-Spring rolls
-CousCous
-Non-Chicken Nuggets
-Soy milks (to boost protiens)
-Pasta Salad

Snacks:
-Cliff Bars
-Fruit
-Chocolate pudding made with silken tofu

Any suggestions you have would be greatly appreciated. I started looking in my cookbooks, and got frustrated trying to figure out what to substitute. I did get a vegan cookbook, but everytime I look at it, all the recipes sound great and I don't know what to choose. I never have all the ingredients, so I get discouraged by that too...


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