How to Use this Diet Planner:

This spreadsheet can be used as a food journal, a meal planner, or a way to take periodic snapshots of your diet to see where you stand. By entering your weight, body fat %, and activity level your daily calorie needs can be calculated using the Katch-McArdle formula which takes into account lean body mass. You can choose to ignore this calculation, of course, and use your own standards. In the Diet Planner tab, the yellow highlighted portions are where you enter your information: at the top, enter your weight and select activity level. Enter the foods you eat on the Ingredients tab (tabs are at the bottom of the page). To do this, double-click on thefirst cell in the next empty row and enter the name of the food, then the serving size (keep the units as simple as possible), and the calorie, protein, carb, fat, etc info on the nutrition label or found online. It's pre-filled with some examples (feel free to delete anything you won't need - see note on Ingredients tab). To enter your own recipes for use in the meal planner, see section "Entering Recipes" below; it's slightly more complex but easier in the long run than entering meal components separately each time. In the Diet Planner tab, select foods from the drop-down menu and enter serving sizes for each meal The gray highlighted portions contain your calorie breakdown per meal and daily totals at the bottom and where those calories come from as both grams and percentages of protein, carbs, and fat. You can then choose to use it as a food journal by saving your results each day (right-click on the diet planner tab, Move or Copy, check create a copy) and name it to correspond to the date...or use it to plan ahead and create daily menus. For an online version of the sheet which includes update notification, go to www.veganmuscleandfitness.com

Entering Recipes:
To calculate nutrition data for your recipes and include them in your meal planning, use the "Enter Recipe" tab. Enter your recipe name and servings in the highlighted boxes. Select your ingredients from the drop down lists (you may have to enter new foods into the Ingredients tab) and the servings used in the recipe for each. The recipe totals and per- serving nutrition data will be calculated for you at the bottom. To add your recipe to the Ingredients tab for use in the planner, select the yellow highlighted cells at the bottom of the page, right-click and select copy. Go to "Ingredients" tab, and in the next empty cell, right-click and select "Paste Special: Values and number formats". Repeat for each recipe.

Enter Weight: Enter Body Fatlevel (definitions at Select activity Percentage: right): Select your goal: Daily calories needed to reach your goal Select meal components from dropdown menu and enter serving size below: MEAL 1
oatmeal Blueberries unsweetened soymilk strawberries Vega protein banana

MEAL TOTALS:
% of Calories:

MEAL 2

Good Morning Smoothie

MEAL TOTALS:
% of Calories:

MEAL 3

romaine beet Real Quick White Bean Chili Sweet Potato

MEAL TOTALS:
% of Calories:

MEAL 4

Oat Muffins

MEAL TOTALS:
% of Calories:

MEAL 5

romaine spinach broccoli kalamata olives Green Goddess Dressing Fava Beans with garlic, onion, lemon, & parsley zucchini

MEAL TOTALS:
% of Calories:

MEAL 6

MEAL TOTALS:
% of Calories:

DAILY TOTALS:
% of Calories:

115 16% V Lose

Activity levels:S is sedentary (desk job, no exercise) L is lightly active (exercise 1-3 days/week) M is moderately active (exercise 3-5 days/week) V is very active (exercise 6-7 days/week)

S L M V

1,930

E is extremely active (physical job + hard exercise daily or 2x a day training) E

Serving

Size:

Protein Calories (g) Carbs (g) Fat (g) Fiber (g)

150 11 70 19 100 61 0 0 0 0 0 5 11 7 0 20 0 0 0 0 0 0 27 3 3 5 4 16 0 0 0 0 0 3 0 4 0 1 0 0 0 0 0 0 4 0 1 0 2 0 0 0 0 0 0

Sodium (mg)
0 0 70 0 135 0 0 0 0 0 0

Sugar (g)
1 2 2 0 2 0 0 0 0 0 0

1/2 cup 1/8 cup (148g) 1 cup 1/4 cup 1 scoop 1/2 fruit #N/A #N/A #N/A #N/A #N/A #N/A

410
1 recipe #N/A #N/A #N/A #N/A #N/A 200 0 0 0 0 0

43
42% 4 0 0 0 0 0

57
56% 50 0 0 0 0 0

8
16% 0 0 0 0 0 0

8
6 0 0 0 0 0

205
32 0 0 0 0 0

7
36 0 0 0 0 0

#N/A #N/A #N/A #N/A #N/A #N/A

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

200
2 head 1 1/2 recipe 1 potato #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A 212 44 226 160 0 0 0 0 0 0 0 0

4
8% 16 2 41 4 0 0 0 0 0 0 0 0

50
100% 42 10 69 37 0 0 0 0 0 0 0 0

0
0% 4 0 0 0 0 0 0 0 0 0 0 0

6
26 2 12 0 0 0 0 0 0 0 0 0

32
100 77 113 0 0 0 0 0 0 0 0 0

36
14 8 10 0 0 0 0 0 0 0 0 0

642
1 muffin #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A 213 0 0 0 0 0 0 0 0 0 0 0

63
39% 9 0 0 0 0 0 0 0 0 0 0 0

158
99% 40 0 0 0 0 0 0 0 0 0 0 0

4
6% 2 0 0 0 0 0 0 0 0 0 0 0

40
5 0 0 0 0 0 0 0 0 0 0 0

290
140 0 0 0 0 0 0 0 0 0 0 0

32
7 0 0 0 0 0 0 0 0 0 0 0

213
1 head 1/2 cup 1/8 bunch 3 olive 2 Tbsp 1 recipe 2 cup #N/A #N/A #N/A #N/A #N/A 106 4 26 27 22 374 40 0 0 0 0 0

9
17% 8 0 2 0 1 26 4 0 0 0 0 0

40
75% 21 0 5 1 0 66 8 0 0 0 0 0

2
8% 2 0 0 3 2 2 0 0 0 0 0 0

5
13 0 2 0 0 18 3 0 0 0 0 0

140
50 12 25 78 8 18 24 0 0 0 0 0

7
7 0 1 0 0 9 4 0 0 0 0 0

599
#N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A 0 0 0 0 0 0 0 0 0 0 0 0

41
28% 0 0 0 0 0 0 0 0 0 0 0 0

101
68% 0 0 0 0 0 0 0 0 0 0 0 0

9
13% 0 0 0 0 0 0 0 0 0 0 0 0

36
0 0 0 0 0 0 0 0 0 0 0 0

215
0 0 0 0 0 0 0 0 0 0 0 0

21
0 0 0 0 0 0 0 0 0 0 0 0

0
#DIV/0!

0
#DIV/0!

0
#DIV/0!

2064

160 31%

407 79%

22 10%

95

882

103

Maintain Lose Gain calories/gram protein 4 carbs 4 fat 9

Cholester ol (mg)
0 0 0 0 0 0 0 0 0 0 0 Almonds Almonds Annie's Lite Italian dressing dressing Annie's Lite Italian Apple Apple Autumn Sweet Potato Smoothie Smoothie Autumn Sweet Potato avocado avocado banana banana beet beet bell peppersell peppers b Black beans lack beans B black pepper black pepper BlueberriesBlueberries broccoli broccoli Broccoli Cream Soup Broccoli Cream Soup Brown rice Brown rice butternut squash butternut squash cabbage cabbage Cabbage Peach and Carrot and Carrot Smoothie Cabbage Peach Smoothie canellini beans canellini beans canned diced tomatoes, no salt canned diced tomatoes, no salt canned redcanned red kidney beans, rinsed kidney beans, rinsed

0
0 0 0 0 0 0

0 0 0 0 0 0

canned sweet potato canned sweet potato canned sweet potato canned sweet potato carrot carrot cauliflower cauliflower cherry tomatoes tomatoes cherry chickpeas chickpeas Comstock no sugar cherry pie filling pie filling Comstock no sugar cherry cooked brown rice brown rice cooked corn tortillacorn tortilla Creamy Butternut Squash Soup Creamy Butternut Squash Soup crushed tomatoes tomatoes crushed cucumber cucumber curry powder curry powder dark sweet dark sweet cherries cherries defatted peanut butter defatted peanut butter dried oregano oregano dried Easy Southern-ish Beans Easy Southern-ish Beans Edamame Edamame einkorn pasta einkorn pasta Extra firm tofu firm tofu Extra Ezekiel Bread Ezekiel Bread Ezekiel cereal Ezekiel cereal Fat-Free Hummus Hummus Fat-Free fava beansfava beans Fava BeansFava Beans with garlic, onion, lemon, & parsley with garlic, onion, lemon, & parsley flaxseed oilflaxseed oil Food Food frozen cornfrozen corn frozen mango frozen mango Gardein Beef Gardein Beef Gardein Chicken Gardein Chicken Gardein tenders Gardein tenders garlic garlic Good Morning Smoothie Smoothie Good Morning

0
0 0 0 0 0 0 0 0 0 0 0 0

0
0 0 0 0 0 0 0 0 0 0 0 0

0
0 0 0 0 0 0 0 0 0 0 0 0

Grapefruit Grapefruit grapes grapes grapes grapes green beans green beans green beans green beans green bell pepperbell pepper green Green Goddess Dressing Dressing Green Goddess green salsagreen salsa grits grits Hemp Bagel Hemp Bagel High Protein Low Fat Cornbread Cornbread High Protein Low Fat hummus hummus It's Easy Being Easy Being Green Smoothie It's Green Smoothie Kalamata olives Kalamata olives kale kale lemon juice lemon juice Lentils Lentils Light tofu Light tofu Lima Bean Lima Bean Soup Soup Luna Bar Luna Bar mango mango maple syrup aple syrup m maple syrup aple syrup m minced garlic minced garlic minced ginger minced ginger MinestroneMinestrone Napa cabbage cabbage Napa natural peanut butter natural peanut butter Nitro-Fusion Protein Nitro-Fusion Protein Oat Bran Oat Bran Oat MuffinsOat Muffins oatmeal oatmeal

0
0 0 0 0 0 0 0 0 0 0 0 0

olive oil olive oil onion onion orange orange parsley parsley peach peach peas peas pine nuts pine nuts pineapple pineapple pumpkin seeds pumpkin seeds PureFit BarPureFit Bar Quinoa Quinoa Quinoa Tabbouli Tabbouli Quinoa raisins raisins Rapunzel Bouillon, no salt added salt added Rapunzel Bouillon, no Real Quick Real Quick White Bean Chili White Bean Chili red bell pepperbell pepper red red lentils red lentils red potato red potato rice syrup rice syrup romaine romaine Salad Salad salt salt sesame oil sesame oil Smart dogsSmart dogs soy yogurt soy yogurt Soyboy ravioli Soyboy ravioli Soymilk Soymilk soynut butter soynut butter Spaghetti Squash with TVP Tomato Sauce Spaghetti Squash with TVP Tomato Sauce Spicy Indian Chickpeas Chickpeas Spicy Indian spinach spinach Split peas Split peas sprouted bagel sprouted bagel steel cut oats steel cut oats strawberries strawberries sunflower seeds sunflower seeds

Sweet Greens Smoothie Smoothie Sweet Greens Sweet Lettuce Smoothie Smoothie Sweet Lettuce Sweet Potato Sweet Potato tahini tahini tamari almonds almonds tamari tempeh tempeh The Incredible Hulk Smoothie Smoothie The Incredible Hulk TJ's beef-less strips TJ's beef-less strips TJ's chicken-less strips TJ's chicken-less strips tofu shirataki fettucine fettucine tofu shirataki tomato paste tomato paste tomato salsa tomato salsa Trader Joe's Organic Marinara No Salt Added Salt Added Low Fat Trader Joe's Organic Marinara No Low Fat Trader Joe's tortilla Trader Joe's tortilla TVP TVP unsweetened soymilk unsweetened soymilk Vega Protein Vega Protein Westsoy seitan Westsoy seitan Whole Food Vegan Gainer Whole Food Vegan Gainer whole oat flour oat flour whole whole oat flour oat flour whole Whole Wheat Pasta Whole Wheat Pasta whole wheat pita,wheat pita, 4" whole 4" yellow cornyellow corn grits grits zucchini zucchini 0 0 0 0 0 0 0 0 0 0 0

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0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

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0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

on, & parsley

Salt Added Low Fat

pounds fat:lean mass (kg): 24.78 42.28 BMR: 1283.33 2213.75

12.25

73.82 1964.56 3732.66 746.53

4479.19

**To remove ingredients that you don't need, don't delete the entire ro or right-click and Clear Contents! (Deleting rows messes up the dropAlmonds Annie's Lite Italian dressing Apple Autumn Sweet Potato Smoothie avocado banana beet bell peppers Black beans black pepper Blueberries broccoli Broccoli Cream Soup Brown rice butternut squash cabbage Cabbage Peach and Carrot Smoothie canellini beans canned diced tomatoes, no salt canned red kidney beans, rinsed canned sweet potato canned sweet potato carrot cauliflower cherry tomatoes chickpeas Comstock no sugar cherry pie filling cooked brown rice corn tortilla Creamy Butternut Squash Soup crushed tomatoes cucumber curry powder dark sweet cherries defatted peanut butter dried oregano Easy Southern-ish Beans Edamame einkorn pasta Extra firm tofu Ezekiel Bread Ezekiel cereal Fat-Free Hummus fava beans 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 1 28 1 1 1 1 1 1 1 1 1 1 1 1 cup Tbsp apple recipe fruit fruit cup can cup (148g) bunch recipe cup cup cup (70g) recipe can can can can can

20 95 364 289 121 44 18 385 84 207 364 640 63 19 170 420 90 330 501 501 30 144 286 245 216 130 282.00 260 24 100 50 492 240 100 350 80 380 10.25 187

cup can cup(195 g) recipe oz Tbsp cup tbsp recipe cup oz block slice cup Tbsp cup

Fava Beans with garlic, onion, lemon, & parsley 1 recipe flaxseed oil 1 Tbsp Food Serving Size frozen corn 1 cup frozen mango 1 cup (165g) Gardein Beef 1 Package Gardein Chicken 1 Package Gardein tenders 1 tender garlic 1 clove Good Morning Smoothie 1 recipe Grapefruit 1 fruit grapes 1 cup grapes 1 cup (151g) green beans 1 cup green beans 1 pound green bell pepper 1 Green Goddess Dressing 1 Tbsp green salsa 2 tbsp grits 1 cup Hemp Bagel 1 Bagel High Protein Low Fat Cornbread 1 recipe hummus 1 tbps It's Easy Being Green Smoothie 1 recipe Kalamata olives 1 olive kale 1 bunch lemon juice Lentils 1 cup Light tofu 1 block Lima Bean Soup 1 recipe Luna Bar 1 bar mango 1 maple syrup 1 cup maple syrup 1 cup minced garlic 1 tsp minced ginger 1 tsp Minestrone 1 bowl Napa cabbage 1 cup natural peanut butter 1 Tbsp Nitro-Fusion Protein 1 scoop Oat Bran 1 cup Oat Muffins 1 muffin oatmeal 1 cup olive oil 1 cup onion 1 piece orange 1 parsley 1 cup peach 1 peas 1 cup(145g)

374 120 Calories 150 107 375 360 50 4 200 110 62 104 34 141 24 11.1 10 143 280 778 27 374 9 168 280 200 876 180 135 840 840

148.33 13 105 136 480 213 300 1910 46 62 59 117

pine nuts pineapple pumpkin seeds PureFit Bar Quinoa Quinoa Tabbouli raisins Rapunzel Bouillon, no salt added Real Quick White Bean Chili red bell pepper red lentils red potato rice syrup romaine Salad salt sesame oil Smart dogs soy yogurt Soyboy ravioli Soymilk soynut butter Spaghetti Squash with TVP Tomato Sauce Spicy Indian Chickpeas spinach Split peas sprouted bagel steel cut oats strawberries sunflower seeds Sweet Greens Smoothie Sweet Lettuce Smoothie Sweet Potato tahini tamari almonds tempeh The Incredible Hulk Smoothie TJ's beef-less strips TJ's chicken-less strips tofu shirataki fettucine tomato paste tomato salsa Trader Joe's Organic Marinara No Salt Added Low Fat Trader Joe's tortilla TVP unsweetened soymilk Vega Protein Westsoy seitan

1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 1 1 1 1 1 1

cup cup cup bar cup recipe cup cube recipe cup whole Tbsp head bowl tsp Tbsp dog cup package cup tbsp recipe recipe cup cup bagel cup cup Tbsp serving serving potato Tbsp cup Package recipe Package package container Tbsp container tortilla cup cup scoop container

909 74 747 230 626 1062 434 25 451 37 600 266 75 106 50 120 45 170 648 90 85 662 570 7 360 320 600 77 47 68.75 150.5 160 100 680 480 287 360 330 40 15 300 45 320 70 100 275

Whole Food Vegan Gainer whole oat flour whole oat flour Whole Wheat Pasta whole wheat pita, 4" yellow corn grits zucchini

1 1 1 1 1 1 1

shake cup cup cup pita cup cup

784 480 480 200 74 143 20

delete the entire row: select the cells with the unwanted info in columns A thro esses up the drop-down menus).
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0.00 0 0 0 0

0 0 4 3.4 1 2 0.8 21 84 17 29 16 1.4 1 4 28 3 24 10 10 1 11 12 0 5 3 8.00 0

2 25 47 14.9 31 10 4.2 66.5 21 40 64 140 16.4 4 42 73.5 18 48 115 115 7 30 54 56 45 27 68.00 52 4 24 6.5 88 16 17.5 10 15 80 2 33

1.5 0 0 26.6 0 0 0.2 0 0 2 5 0 0.1 0 0 0 0 3 1 1 0 1 3 0 2 0 1.56 0 0 0 1 2 10 0.75 20 0.5 2 0 1

0 3 5 11.8 2 1.6

62.5 1 19 14 77 3

1.5 13 34 0.5 8 2.2

4 16 25 2.8 2 6 18 3 15 8 8 2 14

1 201 339 6 20 70 900 45 400 372 372 50 173

15 10 19 3.1 2 18 0 12 9 27 27 3 14

0 4 2 11.52 13 1 3

70 10 50 847.32 1950 4 0

28 1 0 14.72 26 3 18

1 2 28 18 4.5 40 4 16 0.5 13

30 2

1150 0

10 0.5 0 0 0 0 0 0 0

2 9

0 9

0 3

2 18 18 13.6 Protein (g) Carbs (g) Fat (g) Fiber (g) Sodium (mg) Sugar 4.5 31.5 1.5 1.5 0 1 28 0 3 3 45 20 12.5 7.5 1000 56 16 8 8 1320 4 4 1.75 1 4 50 0 6 32 2 26 0 1 16 0 1 27 0 1 3 2 8 0 8.3 32.2 0.5 15.4 27 1 6 0 2 4 0.3 0.2 1.0 0.1 4.2 0 2 0 0 390 3 31 0 1 5 19 35 8 13 370 28 148 6 16 206 1 3 1 9 92 0 12 10 0 0.2 0.9 0 26 12 36 0 12 14 32 35 99 8 1 0 0 76 5 192 27 35 216 216 0 8 0 6 1 1 1

26

66

0 0 (g) Cholesterol (mg) 12 0 24 0 2.5 0 0 0 36 0 0 0 0 0 0 0 0.0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

23 6.4 3 0.0 2 0 3 4 36 0 0

3 56 4 0 0

125 40 4 29 29

30 31 192 192

9.58 1 4 25 21 9 10 0 1 1 1 8

23.92 2 3 5 72 40 54 0 11.1 15 15 21

0.83 0 8 2 10.5 2 6 216 0.1 0 0 1

6.00 0 1 1 14 5 8 1.5 3 2 7

246.17 12 60 420 4 140

3.50 0 0.5 4 1 7 2 4.7 12 13 8

3 0 0 7

0.00 0 0 0 0 0 0 0 0 0 0 0

18.5 1 34 18 24 40 4.5 1.5 82 1 44 7 8 2 0 8 11 36 7 3.5 62 12 1 36 11 20 1 1.5 1.75 5 4 2.5 20 40 12 60 60 2 0 12 4 48 7 20 55

17.7 20 25 26 109.1 172 114.8 0 138 7 108 29 18 21 7 0 2 22 111.6 8 5 99 112 1 84 64 108 20 1.9 17 34.5 37 1.5 28 32 65 15 9 6 4 66 10 28 3 4 5

92.3 0 63 6 10.4 24 0.7 2 0 0 0 0 2 2 14 0 5 10.8 3.5 5 3 4 0 0 4 10 0 4 0 1 0 9 64 22 0 6 4.5 1 0 3 1.5 0 3.5 1 3.75

5 0 3 11.9 14 5.4 0 24 2 28

3 2 150 9 1200 16 130 225 5 60 35 50 24 2400 0 100 70 150 320 24 410 0

4.8 14 15 6 85.8 0 20 5 8 11 7 0 0 3 7 60 28 0 7 4 0.2 8 12 0 0 16

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

13 1 0 7 1 0 25 1 2 16 0.9 4.75 8 0.5 16 16

27 25 37.5 320 19

3 0 6

30 90 150

0 4 60

1 2

70 135

2 2

43 21 21 6 3 3 2

116 78 78 43 15 31 4

17 9 9 1.5 1 0 0

22 12 12 2 1 1.33

0 0 0 149 5 12

14 0 0 0 0 2

0 0 0 0 0 0 0

o in columns A through K and hit Delete

erol (mg)

Enter Recipe Name: Enter Servings:

Cabbage Peach and Carrot Smoothie 1

Ingredients
cabbage grapes peach carrot

Serving
1 1 1 1

Recipe Total

Copy and Paste This Row Into Ingredients Tab (see Instructions): Cabbage Peach and Carrot Smoothie

Size
cup cup

Calories
19 62 59 30 0 0 0 0 0 0 0 0 0 0 0 0 170

Protein (g) Carbs (g) Fat (g)

1 1 1 1 0 0 0 0 0 0 0 0 0 0 0 0 4 4 16 15 7 0 0 0 0 0 0 0 0 0 0 0 0 42 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Fiber (g)
2 0 2 2 0 0 0 0 0 0 0 0 0 0 0 0 6

serving

170.00

4.00

42.00

0.00

6.00

Sodium (mg) Sugar (g)

20 0 0 50 0 0 0 0 0 0 0 0 0 0 0 0 70 2 0 13 3 0 0 0 0 0 0 0 0 0 0 0 0 18

Cholesterol (mg)
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

70.00

18.00

#DIV/0!

Almonds Almonds Annie's Lite Italian dressing Annie's Lite Italian dressing Apple Apple Autumn Sweet Potato Sweet Potato Smoothie Autumn Smoothie avocado avocado #REF! #REF! banana banana beet beet bell peppers bell peppers Black beans Black beans black pepper black pepper Blueberries Blueberries broccoli broccoli

Broccoli Cream Soup Cream Soup Broccoli Brown rice Brown rice butternut squash butternut squash cabbage cabbage #REF! #REF! Cabbage Peach and Carrot Smoothie Cabbage Peach and Carrot Smoothie canellini beans canellini beans canned diced tomatoes, no salt salt canned diced tomatoes, no canned red kidney beans,kidney beans, rinsed canned red rinsed canned sweetcanned sweet potato potato canned sweetcanned sweet potato potato carrot carrot cauliflower cauliflower cherry tomatoes cherry tomatoes chickpeas chickpeas Comstock no Comstock no pie filling sugar cherry sugar cherry pie filling cooked browncooked brown rice rice

#REF! #REF! corn tortilla corn tortilla Creamy Butternut Squash Soup Squash Soup Creamy Butternut crushed tomatoes crushed tomatoes cucumber cucumber curry powder curry powder #REF! #REF! dark sweet cherries dark sweet cherries #REF! #REF! defatted peanut butterpeanut butter defatted dried oreganodried oregano Easy Southern-ish Beans Easy Southern-ish Beans Edamame Edamame einkorn pastaeinkorn pasta Extra firm tofu Extra firm tofu Ezekiel BreadEzekiel Bread Ezekiel cerealEzekiel cereal Fat-Free Hummus Fat-Free Hummus fava beans fava beans Fava Beans with garlic, onion, lemon,onion, lemon, & parsley Fava Beans with garlic, & parsley flaxseed oil flaxseed oil #REF! #REF! Food Food frozen corn frozen corn frozen mangofrozen mango Gardein Beef Gardein Beef Gardein Chicken Gardein Chicken Gardein tenders Gardein tenders garlic garlic Good MorningGood Morning Smoothie Smoothie Grapefruit Grapefruit grapes grapes grapes grapes green beans green beans green beans green beans green bell pepper bell pepper green Green Goddess Dressing Green Goddess Dressing #REF! #REF! green salsa green salsa grits grits Hemp Bagel Hemp Bagel High Protein Low Fat Cornbread High Protein Low Fat Cornbread hummus hummus It's Easy Being Green Smoothie It's Easy Being Green Smoothie Kalamata olives Kalamata olives kale kale

lemon juice lemon juice Lentils Lentils Light tofu Light tofu Lima Bean Soup Bean Soup Lima Luna Bar Luna Bar mango mango maple syrup maple syrup maple syrup maple syrup minced garlicminced garlic minced ginger inced ginger m Minestrone Minestrone Napa cabbage Napa cabbage natural peanut butterpeanut butter natural Nitro-Fusion Protein Nitro-Fusion Protein Oat Bran Oat Bran Oat Muffins Oat Muffins oatmeal oatmeal olive oil olive oil onion onion orange orange parsley parsley peach peach peas peas pine nuts pine nuts pineapple pineapple pumpkin seeds pumpkin seeds PureFit Bar PureFit Bar Quinoa Quinoa Quinoa Tabbouli Quinoa Tabbouli raisins raisins Rapunzel Bouillon, no salt added no salt added Rapunzel Bouillon, Real Quick White Bean Chili Real Quick White Bean Chili red bell pepper bell pepper red red lentils red lentils red potato red potato rice syrup rice syrup romaine romaine Salad Salad salt salt sesame oil sesame oil Smart dogs Smart dogs soy yogurt soy yogurt Soyboy ravioliSoyboy ravioli Soymilk Soymilk soynut buttersoynut butter Spaghetti Squash with TVP Tomato Sauce Spaghetti Squash with TVP Tomato Sauce

Spicy Indian Chickpeas Spicy Indian Chickpeas spinach spinach Split peas Split peas sprouted bagel sprouted bagel steel cut oatssteel cut oats strawberries strawberries sunflower seeds sunflower seeds Sweet GreensSweet Greens Smoothie Smoothie Sweet Lettuce Smoothie Sweet Lettuce Smoothie Sweet Potato Sweet Potato tahini tahini tamari almonds tamari almonds tempeh tempeh The Incredible Hulk Smoothie The Incredible Hulk Smoothie TJ's beef-less strips TJ's beef-less strips TJ's chicken-less strips TJ's chicken-less strips tofu shirataki tofu shirataki fettucine fettucine tomato paste tomato paste tomato salsa tomato salsa Trader Joe's OrganicJoe's OrganicSalt Added Low Fat Trader Marinara No Marinara No Salt Added Low Fat Trader Joe's tortilla Joe's tortilla Trader TVP TVP unsweetened unsweetened soymilk soymilk Vega Protein Vega Protein Westsoy seitan Westsoy seitan Whole Food Vegan Gainer Vegan Gainer Whole Food whole oat flour whole oat flour whole oat flour whole oat flour Whole Wheat Whole Wheat Pasta Pasta whole wheat pita, 4"wheat pita, 4" whole yellow corn grits yellow corn grits zucchini zucchini 0 0 0 0 0 0 0 0 0 0 0 0 0 0

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mon, & parsley

o Salt Added Low Fat

Sweet Lettuce Smoothie 1/2 cup frozen sweet cherries (unsweetened - no sugar added) 1/2 head romaine, chopped 1/2 apple, chopped 1 cup ice cubes 1 cup cold water Sweet Greens Smoothie 1 cup cold water cucumber spinach strawberries Breakfast Smoothie Vega protein 1 cup unsweetened soymilk 1/2 cup strawberries The Incredible Hulk, modified from Unprocessed kale cucumber apple lime juice water It's Easy Being Green (1/2 recipe), from Unprocessed oranges OR orange juice kale frozen banana frozen mango mint leaves Cabbage Peach and Carrot, Vita-Mix Whole Foods Recipes water green cabbage grapes peach carrot ice Autumn Sweet Potato, Vita-Mix Whole Foods Recipes grapes orange sweet potato

0.5 1 0.75

1 1 1 2 0.25

2 16 1 2 2

0.5 0.75 1 1 1 0.5

1 0.5 0.5

apple cranberries ginger date ice Good Morning, Vita-Mix Whole Foods Recipes water grapes cucumber kiwi apple broccoli lemon ice Whole Food Vegan Gainer 1/4 cup raw hulled pumpkin seeds 1 cup soymilk 1 cup water 1 banana 1 can canellini beans, rinsed [aka white kidney beans] [optional] cocoa powder to taste

0.5 0.25 0.5 2 2

0.5 1 0.25 0.5 0.5 0.75 1 0.5

cup cup cup

bunch

Tbsp cup

ounces bunch cups

cup cup cup

cup

cup

cup tsp cups

cup cup cup

cup slice cup

Creamy Butternut Squash Soup butternut squash salt soymilk mirin Minestrone onion garlic Rapunzel vegetable bouillon diced tomatoes, no salt added cannellini beans red kidney beans green beans thyme black pepper Cream of Broccoli Soup salt broccoli garlic soymilk lemon juice Cream of Cauliflower Soup cauliflower Rapunzel vegetable bouillon soymilk black pepper

6 cup 0.25 tsp 0.5 cup 1 Tbsp

1 1 tsp 1 cube 1 can 1 can 1 can 0.5 lbs 0.5 tsp

1 tsp 1.5 lbs 1 tsp 0.5 cup 1 Tbsp

1 1 cube 0.5 cup

Bring the cauliflower, bouillon & water to a boil in a big stockpot, then turn down to medium-low, cov

Transfer entire mixture to a food processor or blender and blend til creamy. It may take more than on Return to pot, add soy milk, and pepper. Reheat. Garnish with scallions if using and serve! Lima Bean Soup dried lima beans bay leaf carrots celery corn white miso dill

2 cup 1 2 1 0.5 cup 3 Tbsp 0.25 cup

Bring beans, bay leaf, and water to boil in a large pot. Cover, reduce heat to medium-low, and simme

Add carrots, onions, celery, and salt and simmer 20 more minutes. Add corn and simmer 3 more min In a small bowl, dissolve miso in a ladelful of soup. Add to pot with dill. Remove from heat, cover, and let stand 5 minutes before serving. Red Lentil Soup red lentils minced garlic curry powder umeboshi vinegar minced ginger black pepper Simple White Bean and Chard Soup cannellini beans diced tomatoes no salt added onion garlic Rapunzel vegetable bouillon bay leaf dried basil black pepper swiss chard Greek Lentil Soup brown lentils minced garlic onion carrot dried oregano dried rosemary bay leaves tomato paste black pepper Split Pea and Sweet Potato Soup sweet potato split peas onion minced garlic Rapunzel vegetable bouillon yellow curry powder dried thyme 1.5 cup 2 tsp 2 tsp 0.25 cup 1 tsp

1 can 1 can 0.5 1 tsp 1 cube 1 1 tsp 0.5 lbs

8 oz 1 tsp 1 1

2 1 Tbsp

1 1.5 cup 1 1 tsp 1 cube 1 Tbsp

black pepper Soup of the Evening minced garlic diced tomatoes great northern beans salt pepper

1 tsp 1 28 oz can 1 can

urn down to medium-low, cover, and simmer for 15 minutes or until soft.

amy. It may take more than one batch to do this. if using and serve!

eat to medium-low, and simmer 45 minutes.

corn and simmer 3 more minutes.

Green Salad mixed greens baby spinach cucumber olives beets Kale Salad kale red bell pepper red onion avocado lemon juice salt Quinoa Tabouli quinoa red bell pepper pine nuts chickpeas red onion parsley mint lemon juice salt Mexican Corn Salad frozen corn black beans green onions red bell pepper cilantro balsamic vinegar Italian Potato Bean Salad diced potato chickpeas celery green onions black olives Italian dressing cherry tomatoes

1 head 1 2 Tbsp 0.5 2 Tbsp 1 tsp

1 cup 1 0.13 cup 1 cup 0.25 cup 1 cup 0.33 cup 0.25 cup 0.5 tsp

4 cup 1 can 0.5 cup 1 0.25 cup 2 Tbsp

1 can 1 can 1 stalk 4 0.25 cup 0.33 cup 0.5 cup

Combine all ingredients & toss with dressing. Cover and refrigerate at least 2 hours before eating.

Cucumber Tomato Salad cucumber cherry tomatoes lemon juice salt black pepper

1 cup 1 cup 2 tsp

Combine all ingredients except salt. Add salt sparingly just before eating (salt softens the vegetables Raw Cauliflower Tabbouleh medium cauliflower parsley mint tomato red onion kalamata olives lemon juice salt turmeric pepper

1 0.5 cup 0.33 cup 1 0.5 10 0.25 1 tsp 0.5 tsp 0.25 tsp

Process cauliflower in food processor until it has the consistency of small grains. Chop mint, parsley, tomato, red onion, and olives and combine with cauliflower and remaining ingre Pineapple Coleslaw coleslaw mix red bell pepper diced pineapple in juice

1 package 0.5 1 small can

Combine all ingredients (alter amount of pineapple and juice to suit your taste). Broccoli slaw mix is e Quinoa Tabbouli 1 cup quinoa, rinsed & drained to remove bitter coating 2 cups water 1/2 cup minced red bell pepper 1/4 cup minced red onion 1/8 cup toasted pine nuts 1 cup cooked chickpeas 1 cup minced parsley 1/3 cup minced mint 1/4 cup lemon juice 1/2 tsp salt

In a medium pot, bring quinoa and water to a boil. Cover, turn to medium-low, and simmer for 20 min

Mix up cooled quinoa with all other ingredients in a big salad bowl and refrigerate for at least 1 hour.

2 hours before eating.

alt softens the vegetables and makes them watery, so don't add in advance.)

lower and remaining ingredients in large bowl.

ste). Broccoli slaw mix is even more nutritious.

ow, and simmer for 20 minutes til liquid is absorbed. Remove from heat and set aside to cool.

gerate for at least 1 hour.

Spicy Indian Chickpeas 1 tsp minced or crushed garlic 1 tsp minced ginger (I used a jar of minced ginger) 1/2 yellow onion, chopped 1 can of chickpeas, drained and rinsed or about 1.5 cups cooked chickpeas 1 15 oz can crushed tomatoes (low sodium) 1 Tbsp curry powder Easy Southern-ish Black-Eyed Peas about 2 cups cooked black-eyed peas (or pinto beans) if canned, rinse and drain onion 0.5 salt 0.25 chili powder 1 tsp low sodium soy sauce 1 Tbsp Eggplant Roll-Ups jar marinara eggplant firm tofu nutritional yeast spinach vegetable bouillon pepper Mujadara (steam fry, no oil) lentils cooked brown rice onion pinch salt

1 block 0.13 cup 0.5 lbs 1 cube

2.25 cup 2 cup 1

Gardein Chick'n Scallopini and Zucchini Gardein Chick'n Scallopini chopped fresh dill, or dried about 2 tbsp lemon juice capers zucchini High Protein Low Fat Cornbread yellow cornmeal whole wheat pastry flour baking powder pinch salt firm silken tofu

2 cup 1 cup 1 Tbsp 12.5 oz

soymilk frozen corn applesauce apple cider vinegar

0.75 cup 0.33 cup 1 cup 1 tsp

All-Purpose Tofu *try toasted sesame seeds instead of sesame oil 1 16 oz block of extra firm or firm tofu, cut into 8 slabs (see end of post) 2 tsp toasted sesame oil (Asian section of the grocery store) 1 Tbsp low-sodium soy sauce or shoyu (also Asian section) Vegan Italian Sausage 1/2 cup white beans (cannellini, navy, or Great Northern), drained 1 cup low sodium vegetable broth 1/2 Tbsp olive oil 2 Tbsp low sodium soy sauce 2 garlic cloves, very finely chopped 1 1/4 cups vital wheat gluten 1/4 cup nutritional yeast (bulk and/or natural foods section) 2 tsp fennel seeds (ground or crushed) 1 tsp red pepper flakes 1 tsp sweet paprika 1 tsp dried oregano black pepper Thai Green Curry Dish 3 Tbsp green curry paste 1 can light coconut milk 1/2 pound shredded cabbage or other green 1/2 shiitake mushrooms (optional if you dont use, add extra tofu or vegetable) 1/2 lb extra firm tofu, cubed, or fake meat of your choice 1/2 cup red or brown rice, cooked, to serve with Real Quick White Bean Chili 2 cans cannellini or great northern beans, rinsed and drained 1/4 jar of green salsa 1 can diced tomatoes 1 cup tvp 1 small onion, minced 1 green bell pepper, minced Yellow Split Pea and Quinoa Dal 1 tsp oil 1 onion, diced 1 Tbsp black mustard seeds 2 Tbsp minced ginger (you can buy prepared in a jar) 1 Tbsp ground cumin

1 tsp turmeric 1 Tbsp ground coriander 1.5 cups yellow split peas 3/4 cup uncooked quinoa 2 carrots, chopped 1 Tbsp raw sugar (optional) 2 Tbsp lemon juice 1 tsp salt, or to taste it makes a whole lot, hence a lot of salt cayenne (optional) Skillet Flatbread 1 cup teff flour usually in the natural foods baking section 1/2 cup whole wheat pastry flour 1/4 to 1/2 tsp salt 1/4 tsp baking soda 1 cup plain soy yogurt ( Silk makes a large container of this) "Beef" Stir-Fry Gardein Beefless Tips onion Napa cabbage brown rice Spaghetti Squash with TVP sauce spaghetti squash marinara TVP

0.5

1 0.5 container 1 cup

To prepare squash: slice in half crosswise, place face down on a baking dish and bake at 400 degree To prepare TVP: rehydrate by soaking 7/8 cup TVP in 1 cup of boiling water for 5 minutes. White Cheddar Shells and Cauliflower 1 pckg Mori-Nu Silken tofu, soft 1 cube Rapunzel Vegetable Bouillon w/ Sea Salt & Herbs 1/4 cup nutritional yeast pinch salt and pepper soymilk and/or water necessary to blend to a creamy consistency 5 oz whole wheat pasta shells 1/2 lb cauliflower sliced mushrooms (optional) Quick Chili Lunch 1 sweet potato can of red kidney beans

minced garlic (optional) chopped onion (optional) chopped bell pepper avocado sliced salsa chili spices, like chili powder, cumin, turmeric, paprika whatever you got Pasta Arriabiata 3 garlic cloves, chopped 1/4 tsp dried oregano 1 tsp chili powder 1/8 tsp cayenne 1 tsp olive oil 2 tsp red wine vinegar 1/4 cup water 2 Tbsp tomato paste 3 large mushroom caps (optional) 2 zucchini, cut in 1 inch slices 1 cup frozen corn 5 oz whole wheat penne 3 Tbsp nutritional yeast (optional) Noodle-less Lasagna eggplant 1/2 lb frozen or fresh broccoli 1 pckg firm tofu 1/2 pckg soft tofu jar of no salt, low fat tomato sauce 1/4 cup nutritional yeast (optional) oregano, pepper, salt replacer Sweet Potato Black Bean Enchiladas black beans 1 can sweet potato 0.5 red bell pepper green bell pepper tomato salsa crushed tomatoes 1 small can corn tortillas 6 chili powder, cumin, paprika, oregano or enchilada seasoning (if you can find it w/o tons of salt) optional toppings: can diced green chiles, a few olives, nutritional yeast cheese sauce Fajitas corn tortillas pinto beans red bell pepper

green bell pepper onion brown rice chili powder green salsa Seasoned Tofu soy sauce minced garlic seasoning of choice Suggested seasonings: lemon pepper, blackened creole, jamaican jerk

Preheat oven to 350 degrees. Slice tofu into 8 pieces widthwise. Poke each a few times with a fork to let in flavors. Mix soy sauce and garlic on a plate and dredge bo Sprinkle 1 Tbsp of seasoning on top, then flip and sprinkle remaining seasonings.

Arrange in single layer on nonstick baking sheet or baking sheet covered with nonstick foil. Bake 20 m Soft Tacos corn tortillas TVP red bell pepper onion taco seasoning tomato salsa Easy Chickpea Lunch chickpeas quinoa curry powder

1 can 0.25 cup 1 tsp

Rinse and drain chickpeas. Cook quinoa (1/2 cup water, bring to a boil, turn down to medium-low, cov Combine all ingredients and sprinkle with curry powder. Spicy Tomato Cream Sauce crushed tomatoes lite silken tofu nuritional yeast red pepper flakes

0.5 can 6 oz 0.13 cup 0.5 tsp

Blend tomatoes, tofu, nutritional yeast, and bouillon if using in a blender or food processor. Add crush Dice red and green bell pepper and add to sauce. Toss with warm pasta to heat or heat on medium-low in a small pot. Ten Minute Chili

black beans spaghetti sauce tomato salsa cumin cayenne

2 can 1 cup 1 cup 1 tsp

Cook all ingredients in saucepan for 10 minutes. TVP taco "meat" TVP tomato paste taco seasoning onion boiling water

0.88 cup 2 Tbsp 1.5 Tbsp 0.5 1 cup

Dissolve tomato paste and taco seasoning in boiling water. Add TVP and set aside to rehydrate. Mince onion and steam saute until translucent. Combine with TVP.

Garbanzo Bean Loaf chickpeas brown rice, cooked tomato sauce dry mustard carrots, grated lemon juice

4 cup 2 cup 2 cup 1 tsp 1 cup 1 Tbsp

Fava Beans with onions, garlic, lemon juice Use canned fava beans, or if cooking yourself, reserve about 1/4 cup of the cooking liquid.

Steam fry onions and garlic in medium pot on medium-high until onions are translucent. Add content

Simmer for 10-15 minutes. Remove from heat and stir in 2 Tbsp lemon juice (you can also add chopp Stuffed Portobello Caps portobello mushrooms brown rice, cooked tomato tomato salsa

Clean portobellos and remove stems. Mix rice, chopped tomato, and tomato salsa together and scoop Steam caps in a rice cooker or steamer basket over a pot of boiling water until soft (or bake on 350 d

nd bake at 400 degrees for 45 minutes. Then shred with a fork onto your plate and top with sauce. 5 minutes.

it w/o tons of salt) ese sauce

a plate and dredge both sides of each slice in the mixture.

nonstick foil. Bake 20 minutes, flip, and bake 10 more minutes.

wn to medium-low, cover, and simmer 15 minutes).

od processor. Add crushed red pepper flakes

ide to rehydrate.

oking liquid.

anslucent. Add contents of fava bean can or cooked beans and reserved liquid.

ou can also add chopped parsley if you have some on hand). Serve with a side of sauteed zucchini!

alsa together and scoop into portobellos. soft (or bake on 350 degrees until soft)

with sauce.

eed zucchini!

Mashed Cauliflower cauliflower nutritional yeast

Steam cauliflower or blanch in boiling water until soft. Process in food processor til smooth, adding nutritional yeast and other seasonings if desired (chives,

easonings if desired (chives, garlic).

Fat Free Hummus 2 cans chickpeas, rinsed and drained 1 tsp minced garlic 1/3 cup fresh parsley, chopped 1/8 cup lemon juice Blend all ingredients in food processor or blender, adding a little water if necessary. Light Tomato Sauce onion minced garlic 28 oz plum tomatoes tomato paste dried oregano sugar salt black pepper 1 1 tsp 2 can 1 Tbsp 1 tsp 0.5 tsp

In a medium pot, steam fry onion over medium heat in 2 Tbsp water until translucent. Add garlic and

Add all of the remaining ingredients, turn up heat to medium-high and bring to a boil. Turn down to m Remove from heat, cover, and let stand 15 minutes before serving. Pea Guacamole from Forks Over Knives Companion frozen peas 2 lbs minced garlic 1 tsp lime juice 0.25 cup tomato 1 green onions 4 cilantro 0.5 cup cumin 0.5 tsp Tabasco sauce

Thaw the peas. Chop the tomato, green onions, and cilantro. Combine peas, garlic, lime juice, and c Combine with remaining ingredients in a bowl, adding salt to taste. Cover and refrigerate at least 3 Green Goddess Garlic Dressing from Appetite for Reduction garlic 2 cloves chives 0.5 parsley 0.5 tahini 2 Tbsp nutritional yeast 2 Tbsp

miso lemon juice salt

1 Tbsp 2 Tbsp .5 tsp

Pulse first 3 ingredients in food processor. Add remaining ingredients and blend until smooth. No-Honey Mustard Dressing from Forks Over Knives Companion balsamic vinegar 3 Tbsp mustard 2 Tbsp maple syrup 1 Tbsp Whisk everything together in a small bowl. White Bean Hummus white beans green onions parsley lemon juice tahini minced garlic mustard basil pepper salt

1 can 4 2 Tbsp 1 Tbsp 1 Tbsp 1 tsp 1 tsp 1 tsp 0.25 tsp

Chop green onions and parsley. Process all ingredients in a food processor. Spicy Tomato Cream Sauce crushed tomatoes lite silken tofu nutritional yeast crushed red pepper flakes

1 small can 0.5 block 0.25 cup 0.75 tsp

ranslucent. Add garlic and cook for 1 minute.

g to a boil. Turn down to medium-low and simmer for 45 minutes, stirring occasionally.

as, garlic, lime juice, and cumin in a food processor and process til smooth. r and refrigerate at least 30 minutes.

d blend until smooth.

Oat Muffins from Forks Over Knives Companion banana 1 can sweet potato 1 maple syrup 0.25 cup vanilla extract 1 tsp whole oat flour 2 cup baking soda 0.5 tsp baking powder 0.5 tsp salt 0.5 tsp cinnamon 1 tsp nutmeg 0.5 tsp ground ginger 0.25 tsp Heat oven to 375 degrees. Combine first 4 ingredients in a large bowl. Combine remaining ingredients in a small bowl. Add to large bowl, stirring gently to combine. Spoon batter into siliconmuffin cups or a lined metal muffin pan and bake 20 minutes. Sweet Potato Chips sweet potato

To cook in microwave: Slice very thinly and arrange on a plate in single layer. Microwave 7-12 minutes (depends on microwa

To cook in oven: Heat oven to 450 degrees. Cut sweet potato into 1/4 inch slices and arrange on a nonstick bake pan o Bake 20 minutes, flip, bake 10-12 more minutes.

Open Face Kale and Hummus Sandwich 1 slice Mestermacher bread (usually in International aisle with European stuff), or other whole gra fat-free hummus (see recipe below) kale, about 1/4 to 1/2 a bunch depending on size thinly sliced lemon or lemon juice from a jar chopped green onions, optional

ly to combine.

s (depends on microwave). They will be chewy but stiff enough to hold dip.

n a nonstick bake pan or nonstick foil.

uff), or other whole grain bread