STOCKING YOUR PANTRY FOR A 7-DAY PLANT-BASED DIET MENU AND BEYOND
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1 STOCKING YOUR PANTRY FOR A 7-DAY PLANT-BASED DIET MENU AND BEYOND Breads: (100%Whole grain) Ezekiel 4:9- bread, pita bread, buns (found in cooler section of your health food store) Beans, canned & dried : (Look for low sodium) Canned: Black beans Cannellini Chick peas (garbanzo beans) Great Northern Kidney beans Pinto beans Re-fried beans White beans, small Dried: Split peas Soy beans Green Lentils Red Lentils French Lentils Dairy -free items: Soy milk- Unsweetened Silk Almond Milk, Unsweetened Cheese alternatives: Vegan Parmesan Alternative by Galaxy Nutritional Foods Better Than Cream Cheese by Tofutti Nayonaise- by Nasoya (low fat tofu mayonnaise, you will find this product on the store shelf.) Better than Sour Cream- by Tofutti (make sure that you purchase the one that is trans fat free) Fruits & Juices: Fresh and Frozen Fresh fruits: Apples Pears Blueberries Raspberry Dark Cherries Peaches Lemons Strawberries
2 Dried fruits Dried cranberries Frozen fruits without added sugars: & Juices Strawberries Cherries Blackberries Blueberries Fresh bottled lemon juice Frozen white grape raspberry concentrate Grains, whole, including Whole Grain Cereals: Brown rice Buckwheat Groats Pearled Barley Wild Rice Oat Bran cereal Oatmeal, old fashioned Steal Cut Oats 7-Grain Cereal, Arrowhead Mills Margarines: Smart Balance Light- no trans fat, totally plant based. Miscellaneous Arrowhead Graham pie crust Baked Corn chips Garden of Eatin Tortilla Chips or a whole grain corn chip Mt. Olive Sweet Pickle Relish Unsweetened Coconut Nut Butter: Almond, peanut, or soy (all natural, no trans fat) Tahini Nuts, raw: Almonds - slivered and whole Pecans Walnuts Oils: Canola oil- liquid and spray
3 Olive oil Cold pressed x-virgin is best for health and flavor Pastas: Whole wheat macaroni Salad Dressings: When choosing a salad dressing make sure that you read the ingredients. Be aware of the fat and sodium contents as well as to whether it contains trans fat or animal products. Not all of one brand is acceptable, some are higher in sodium, and it just depends on the flavor. Annie s Naturals Newman s Own, Lighten Up recipes Olde Cape Cod Seeds of Change dressings South Beach Diet Italian dressing Up Country Organics Nasoya,Vegi Dressing, Thousand Island Wishbone Salad Spritzers, Italian Vinaigrette 365 Organic, Whole Foods Brand Sauces: Look for low sodium Tomato Sauce, no salt & regular Paste-no salt & regular Soy Sauce, Lite lower sodium variety Mustard Low Carb Ketchup Seasonings, Herbs and Spices: Bay leaves Basil Bill s Best- Beef-style and chicken style seasonings Bragg s Liquid Aminos- liquid bouillon Cayenne pepper, opt. Celery salt Chili powder Chives Cinnamon Cinnamon sticks Citric acid Coriander Cumin Curry powder Cilantro, fresh Good Seasons Italian dressing mix Garlic, fresh
4 Garlic powder Granulated Garlic Granulated Onion Italian seasoning Liquid smoke Marjoram Maple flavoring McKay s- Beef and chicken style seasonings McCormick s- Seasoning blends; Garlic and Herb Nutritional Yeast flakes- Red Star-(yeast flakes) Onion powder Parsley, dried and fresh Oregano Paprika Salt Seasoned salt Thyme Turmeric powder Vanilla Seeds: Flax seeds Sugars: Fructose Honey White grape raspberry juice, frozen concentrate Thickeners: Cornstarch Thicken Up instant food thickener (purchased from a pharmacy) Tofu : Water pack Silken, Mori-nu Vege Meats: Vegan Burger Crumbles, Morning Star Store bought Vegetarian burger, Boca, Morning Star, etc. Vegetables, canned check the sugar and sodium amounts Whole black olives Sliced black olives Fire-roasted Peppers
5 Green beans Green Chilies, mild Old El Paso Pimentos for making home made cheeses without the dairy Tomatoes, diced no salt & regular Tomato paste- no salt added or regular Tomatoes, whole, crushed no salt & regular Vegetables: Fresh Asparagus Avocado Baby carrots Bell pepper, green, red, yellow Broccoli Carrots Cauliflower Celery Cilantro Cucumber Eggplant Garlic Green Beans Jalapeno Kale Lettuce, Romaine, Green leaf, iceburg, spring mix Mushrooms, Portobello, button Onions, yellow, purple, green Parsley Potatoes, red Spinach Sweet potato Tomatoes, large, Roma, grape Yam Yellow Summer squash Zucchini Vegetables, frozen Green beans Whole Grain Flours: Whole wheat pastry Whole wheat Garbanzo flour
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MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2
Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0
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Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped
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