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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: 115
Enter Body Fat Percentage: 16%
Select activity level (definitions at
right): V

Select your goal: Lose


Daily calories needed to reach your goal 1,930

Select meal components from drop-


down menu and enter serving size
below: Serving Size:
MEAL 1 oatmeal 1/2 cup
Blueberries 1/8 cup (148g)
unsweetened soymilk 1 cup
strawberries 1/4 cup
Vega protein 1 scoop
banana 1/2 fruit
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
MEAL TOTALS:
% of Calories:
MEAL 2 Good Morning Smoothie 1 recipe
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
MEAL TOTALS:
% of Calories:
MEAL 3 romaine 2 head
beet 1
Real Quick White Bean Chili 1/2 recipe
Sweet Potato 1 potato
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
MEAL TOTALS:
% of Calories:
MEAL 4 Oat Muffins 1 muffin
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
MEAL TOTALS:
% of Calories:
MEAL 5 romaine 1 head
spinach 1/2 cup
broccoli 1/8 bunch
kalamata olives 3 olive
Green Goddess Dressing 2 Tbsp
Fava Beans with garlic, onion, lemon, & parsley 1 recipe
zucchini 2 cup
#N/A
#N/A
#N/A
#N/A
#N/A
MEAL TOTALS:
% of Calories:
MEAL 6 #N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
MEAL TOTALS:
% of Calories:

DAILY TOTALS:
% of Calories:
Activity levels S is sedentary (desk job, no exercise) S Maintain

L is lightly active (exercise 1-3 days/week) L Lose

M is moderately active (exercise 3-5 days/week) M Gain protein carbs

V is very active (exercise 6-7 days/week) V calories/gram 4 4

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

Protein Sodium Cholestero


Calories (g) Carbs (g) Fat (g) Fiber (g) (mg) Sugar (g) l (mg)
150 5 27 3 4 0 1 0
11 11 3 0 1 0 2 0
70 7 3 4 1 70 2 0
19 0 5 0 0 0 0 0
100 20 4 1 2 135 2 0
61 1 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
410 43 57 8 8 205 7 0
42% 56% 16%
200 4 50 0 6 32 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 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 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
200 4 50 0 6 32 36 0
8% 100% 0%
212 16 42 4 26 100 14 0
44 2 10 0 2 77 8 0
226 41 69 0 12 113 10 0
160 4 37 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
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
642 63 158 4 40 290 32 0
39% 99% 6%
213 9 40 2 5 140 7 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 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
213 9 40 2 5 140 7 0
17% 75% 8%
106 8 21 2 13 50 7 0
4 1 1 0 1 12 0 0
26 2 5 0 2 25 1 0
27 0 1 3 0 78 0 0
22 1 0 2 0 8 0 0
374 26 66 2 18 18 9 0
40 4 8 0 3 24 4 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
599 41 101 9 36 215 21 0
28% 68% 13%
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 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 0 0 0 0 0 0
0 0 0 0 0 0 0 0
#DIV/0! #DIV/0! #DIV/0!

2064 160 407 22 95 882 103 0


31% 79% 10%
fat

Almonds Almonds
Annie's Lit Annie's Lite Italian dressing
Apple Apple
Autumn SwAutumn Sweet Potato Smoothie
avocado avocado
banana banana
beet beet
bell peppe bell peppers
Black beanBlack beans
black peppblack pepper
Blueberrie Blueberries
broccoli broccoli
Broccoli C Broccoli Cream Soup
Brown riceBrown rice
butternut butternut squash
cabbage cabbage
Cabbage PeCabbage Peach and Carrot Smoothie
canellini b canellini beans
canned diccanned diced tomatoes, no salt
canned redcanned red kidney beans, rinsed
canned swecanned sweet potato
canned swecanned sweet potato
carrot carrot
cauliflowercauliflower
cherry tomcherry tomatoes
chickpeas chickpeas
Comstock nComstock no sugar cherry pie filling
cooked brocooked brown rice
corn tortill corn tortilla
Creamy ButCreamy Butternut Squash Soup
crushed t crushed tomatoes
cucumber cucumber
curry pow curry powder
dark sweetdark sweet cherries
defatted p defatted peanut butter
dried oreg dried oregano
Easy SouthEasy Southern-ish Beans
Edamame Edamame
einkorn pa einkorn pasta
Extra firm Extra firm tofu
Ezekiel Br Ezekiel Bread
Ezekiel cer Ezekiel cereal
Fat-Free Fat-Free Hummus
fava beans fava beans
Fava BeansFava Beans with garlic, onion, lemon, & parsley
flaxseed oi flaxseed oil
Food Food
frozen cor frozen corn
frozen ma frozen mango
Gardein BeGardein Beef
Gardein ChGardein Chicken
Gardein te Gardein tenders
garlic garlic
Good MornGood Morning Smoothie
Grapefruit Grapefruit
grapes grapes
grapes grapes
green beangreen beans
green beangreen beans
green bell green bell pepper
Green GoddGreen Goddess Dressing
green sals green salsa
grits grits
Hemp BageHemp Bagel
High Prote High Protein Low Fat Cornbread
hummus hummus
It's Easy It's Easy Being Green Smoothie
Kalamata oKalamata olives
kale kale
lemon juic lemon juice
Lentils Lentils
Light tofu Light tofu
Lima Bean Lima Bean Soup
Luna Bar Luna Bar
mango mango
maple syrumaple syrup
maple syrumaple syrup
minced garminced garlic
minced ginminced ginger
Minestron Minestrone
Napa cabb Napa cabbage
natural pe natural peanut butter
Nitro-Fusi Nitro-Fusion Protein
Oat Bran Oat Bran

Oat MuffinOat Muffins


oatmeal oatmeal
olive oil olive oil
onion onion
orange orange
parsley parsley
peach peach
peas peas
pine nuts pine nuts
pineapple pineapple
pumpkin s pumpkin seeds
PureFit Ba PureFit Bar
Quinoa Quinoa
Quinoa TabQuinoa Tabbouli
raisins raisins
Rapunzel BRapunzel Bouillon, no salt added
Real Quick Real Quick White Bean Chili
red bell p red bell pepper
red lentils red lentils
red potato red potato
rice syrup rice syrup
romaine romaine
Salad Salad
salt salt
sesame oil sesame oil
Smart dog Smart dogs
soy yogurt soy yogurt
Soyboy raviSoyboy ravioli
Soymilk Soymilk
soynut butsoynut butter
Spaghetti Spaghetti Squash with TVP Tomato Sauce
Spicy Indi Spicy Indian Chickpeas
spinach spinach
Split peas Split peas
sprouted bsprouted bagel
steel cut o steel cut oats
strawberri strawberries
sunflower sunflower seeds
Sweet Gre Sweet Greens Smoothie
Sweet Lett Sweet Lettuce Smoothie
Sweet PotaSweet Potato
tahini tahini
tamari al tamari almonds
tempeh tempeh
The Incred The Incredible Hulk Smoothie
TJ's beef-leTJ's beef-less strips
TJ's chickenTJ's chicken-less strips
tofu shirat tofu shirataki fettucine
tomato pastomato paste
tomato sal tomato salsa
Trader Joe Trader Joe's Organic Marinara No Salt Added Low Fat
Trader Joe'sTrader Joe's tortilla
TVP TVP
unsweetenunsweetened soymilk
Vega ProteVega Protein
Westsoy seWestsoy seitan
Whole FooWhole Food Vegan Gainer
whole oat whole oat flour
whole oat whole oat flour
Whole WheWhole Wheat Pasta
whole wheawhole wheat pita, 4"
yellow cornyellow corn grits
zucchini zucchini
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pounds fat lean mass (kg):
24.78 42.28388 12.25 73.82216

BMR: 1283.332 1964.559


2213.747 3732.661
746.5323

4479.194
**To remove ingredients that you don't need, don't delete the entire row: select the cells with th
or right-click and Clear Contents! (Deleting rows messes up the drop-down menus).

Almonds 1 cup
Annie's Lite Italian dressing 1 Tbsp 20 0 2
Apple 1 apple 95 0 25
Autumn Sweet Potato Smoothie 1 recipe 364 4 47
avocado 1 fruit 289 3.4 14.9
banana 1 fruit 121 1 31
beet 1 44 2 10
bell peppers 1 cup 18 0.8 4.2
Black beans 1 can 385 21 66.5
black pepper
Blueberries 1 cup (148g) 84 84 21
broccoli 1 bunch 207 17 40
Broccoli Cream Soup 1 recipe 364 29 64
Brown rice 1 cup 640 16 140
butternut squash 1 cup 63 1.4 16.4
cabbage 1 cup (70g) 19 1 4
Cabbage Peach and Carrot Smoothie 1 recipe 170 4 42
canellini beans 1 can 420 28 73.5
canned diced tomatoes, no salt 1 can 90 3 18
canned red kidney beans, rinsed 1 can 330 24 48
canned sweet potato 1 can 501 10 115
canned sweet potato 1 can 501 10 115
carrot 1 30 1 7
cauliflower 1 144 11 30
cherry tomatoes 1
chickpeas 1 cup 286 12 54
Comstock no sugar cherry pie filling 1 can 245 0 56
cooked brown rice 1 cup(195 g) 216 5 45
corn tortilla 2 130 3 27
Creamy Butternut Squash Soup 1 recipe 282.00 8.00 68.00
crushed tomatoes 28 oz 260 0 52
cucumber 1 24 4
curry powder 1 Tbsp
dark sweet cherries 1 cup 100 1 24
defatted peanut butter 1 tbsp 50 2 6.5
dried oregano
Easy Southern-ish Beans 1 recipe 492 28 88
Edamame 1 cup 240 18 16
einkorn pasta 1 oz 100 4.5 17.5
Extra firm tofu 1 block 350 40 10
Ezekiel Bread 1 slice 80 4 15
Ezekiel cereal 1 cup 380 16 80
Fat-Free Hummus 1 Tbsp 10.25 0.5 2
fava beans 1 cup 187 13 33
ava Beans with garlic, onion, lemon, & parsley 1 recipe 374 26 66
flaxseed oil 1 Tbsp 120
Food Serving Size Calories Protein (g) Carbs (g)
frozen corn 1 cup 150 4.5 31.5
frozen mango 1 cup (165g) 107 1 28
Gardein Beef 1 Package 375 45 20
Gardein Chicken 1 Package 360 56 16
Gardein tenders 1 tender 50 4 4
garlic 1 clove 4
Good Morning Smoothie 1 recipe 200 4 50
Grapefruit 1 fruit 110 2 26
grapes 1 cup 62 1 16
grapes 1 cup (151g) 104 1 27
green beans 1 cup 34 2 8
green beans 1 pound 141 8.3 32.2
green bell pepper 1 24 1 6
Green Goddess Dressing 1 Tbsp 11.1 0.3 0.2
green salsa 2 tbsp 10 0 2
grits 1 cup 143 3 31
Hemp Bagel 1 Bagel 280 19 35
High Protein Low Fat Cornbread 1 recipe 778 28 148
hummus 1 tbps 27 1 3
It's Easy Being Green Smoothie 1 recipe 374 9 92
Kalamata olives 1 olive 9 0 0.2
kale 1 bunch 168 12 36
lemon juice
Lentils 1 cup 280 32 76
Light tofu 1 block 200 35 5
Lima Bean Soup 1 recipe 876 99 192
Luna Bar 1 bar 180 8 27
mango 1 135 1 35
maple syrup 1 cup 840 0 216
maple syrup 1 cup 840 0 216
minced garlic 1 tsp
minced ginger 1 tsp
Minestrone 1 bowl 148.33 9.58 23.92
Napa cabbage 1 cup 13 1 2
natural peanut butter 1 Tbsp 105 4 3
Nitro-Fusion Protein 1 scoop 136 25 5
Oat Bran 1 cup 480 21 72
Oat Muffins 1 muffin 213 9 40
oatmeal 1 cup 300 10 54
olive oil 1 cup 1910 0 0
onion 1 piece 46 1 11.1
orange 1 62 1 15
parsley 1 cup
peach 1 59 1 15
peas 1 cup(145g) 117 8 21
pine nuts 1 cup 909 18.5 17.7
pineapple 1 cup 74 1 20
pumpkin seeds 1 cup 747 34 25
PureFit Bar 1 bar 230 18 26
Quinoa 1 cup 626 24 109.1
Quinoa Tabbouli 1 recipe 1062 40 172
raisins 1 cup 434 4.5 114.8
Rapunzel Bouillon, no salt added 1 cube 25 1.5 0
Real Quick White Bean Chili 1 recipe 451 82 138
red bell pepper 1 37 1 7
red lentils 1 cup 600 44 108
red potato 1 whole 266 7 29
rice syrup 1 Tbsp 75 18
romaine 1 head 106 8 21
Salad 1 bowl 50 2 7
salt 1 tsp
sesame oil 1 Tbsp 120 0 0
Smart dogs 1 dog 45 8 2
soy yogurt 1 cup 170 11 22
Soyboy ravioli 1 package 648 36 111.6
Soymilk 1 cup 90 7 8
soynut butter 1 tbsp 85 3.5 5
Spaghetti Squash with TVP Tomato Sauce 1 recipe 662 62 99
Spicy Indian Chickpeas 1 recipe 570 12 112
spinach 1 cup 7 1 1
Split peas 1 cup 360 36 84
sprouted bagel 1 bagel 320 11 64
steel cut oats 1 cup 600 20 108
strawberries 1 cup 77 1 20
sunflower seeds 1 Tbsp 47 1.5 1.9
Sweet Greens Smoothie 1 serving 68.75 1.75 17
Sweet Lettuce Smoothie 1 serving 150.5 5 34.5
Sweet Potato 1 potato 160 4 37
tahini 1 Tbsp 100 2.5 1.5
tamari almonds 1 cup 680 20 28
tempeh 1 Package 480 40 32
The Incredible Hulk Smoothie 1 recipe 287 12 65
TJ's beef-less strips 1 Package 360 60 15
TJ's chicken-less strips 1 package 330 60 9
tofu shirataki fettucine 1 container 40 2 6
tomato paste
tomato salsa 2 Tbsp 15 0 4
Joe's Organic Marinara No Salt Added Low Fat 1 container 300 12 66
Trader Joe's tortilla 1 tortilla 45 4 10
TVP 1 cup 320 48 28
unsweetened soymilk 1 cup 70 7 3
Vega Protein 1 scoop 100 20 4
Westsoy seitan 1 container 275 55 5
Whole Food Vegan Gainer 1 shake 784 43 116
whole oat flour 1 cup 480 21 78
whole oat flour 1 cup 480 21 78
Whole Wheat Pasta 1 cup 200 6 43
whole wheat pita, 4" 1 pita 74 3 15
yellow corn grits 1 cup 143 3 31
zucchini 1 cup 20 2 4
w: select the cells with the unwanted info in columns A through K and hit Delete
wn menus).

0
1.5 0 62.5 1.5 0
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26.6 11.8 14 0.5 0
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1.5 1.5 0 12 0
0 3 3 24 0
12.5 7.5 1000 2.5 0
8 8 1320 0
1.75 0
1
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Cabbage Peach and Carrot
Enter Recipe Name: Smoothie
Enter Servings: 1

Ingredients Serving Size


cabbage 1 cup
grapes 1 cup
peach 1
carrot 1

Recipe Total

Copy and Paste This Row


Into Ingredients Tab (see
Instructions): Cabbage Peach and Carrot Smoothie 1 serving
Calories Protein (g) Carbs (g) Fat (g) Fiber (g) Sodium (mg)Sugar (g) Cholesterol (mg)
19 1 4 0 2 20 2 0
62 1 16 0 0 0 0 0
59 1 15 0 2 0 13 0
30 1 7 0 2 50 3 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 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 0 0 0 0 0 0 0
170 4 42 0 6 70 18 0

170.00 4.00 42.00 0.00 6.00 70.00 18.00 #DIV/0!


holesterol (mg)

Almonds Almonds
Annie's Lite I Annie's Lite Italian dressing
Apple Apple
Autumn SweeAutumn Sweet Potato 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 Cre Broccoli Cream Soup


Brown rice Brown rice
butternut sq butternut squash
cabbage cabbage
#REF! #REF!
Cabbage PeacCabbage Peach and Carrot Smoothie
canellini bea canellini beans
canned diced toes, no salt
canned red kicanned red kidney beans, rinsed
canned sweetcanned sweet potato
canned sweetcanned sweet potato
carrot carrot
cauliflower cauliflower
cherry tomat cherry tomatoes
chickpeas chickpeas
Comstock noComstock no sugar cherry pie filling
cooked browncooked brown rice
#REF! #REF!
corn tortilla corn tortilla
Creamy ButteCreamy Butternut Squash Soup
crushed tomacrushed tomatoes
cucumber cucumber
curry powdercurry powder
#REF! #REF!
dark sweet chdark sweet cherries
#REF! #REF!
defatted peandefatted peanut butter
dried oregan dried oregano
Easy Souther Easy Southern-ish Beans
Edamame Edamame
einkorn pastaeinkorn pasta
Extra firm tof Extra firm tofu
Ezekiel Bread Ezekiel Bread
Ezekiel cerealEzekiel cereal
Fat-Free Hu Fat-Free Hummus
fava beans fava beans
Fava Beans wiFava Beans with garlic, onion, lemon, &
flaxseed oil flaxseed oil
#REF! #REF!
Food Food
frozen corn frozen corn
frozen mang frozen mango
Gardein Beef Gardein Beef
Gardein Chic Gardein Chicken
Gardein tend Gardein tenders
garlic garlic
Good MorninGood Morning Smoothie
Grapefruit Grapefruit
grapes grapes
grapes grapes
green beans green beans
green beans green beans
green bell pe green bell pepper
Green GoddesGreen Goddess Dressing
#REF! #REF!
green salsa green salsa
grits grits
Hemp Bagel Hemp Bagel
High Protein High Protein Low Fat Cornbread
hummus hummus
It's Easy Bei It's Easy Being Green Smoothie
Kalamata olivKalamata olives
kale kale
lemon juice lemon juice
Lentils Lentils
Light tofu Light tofu
Lima Bean SoLima Bean Soup
Luna Bar Luna Bar
mango mango
maple syrup maple syrup
maple syrup maple syrup
minced garlicminced garlic
minced gingeminced ginger
Minestrone Minestrone
Napa cabbag Napa cabbage
natural peanunatural peanut butter
Nitro-Fusion 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 see pumpkin seeds
PureFit Bar PureFit Bar
Quinoa Quinoa
Quinoa TabboQuinoa Tabbouli
raisins raisins
Rapunzel BouiRapunzel Bouillon, no salt added
Real Quick WhReal Quick White Bean Chili
red bell pepp red bell pepper
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 raviolSoyboy ravioli
Soymilk Soymilk
soynut buttersoynut butter
Spaghetti Sq Spaghetti Squash with TVP Tomato Sauc
Spicy Indian Spicy Indian Chickpeas
spinach spinach
Split peas Split peas
sprouted bag sprouted bagel
steel cut oatssteel cut oats
strawberries strawberries
sunflower se sunflower seeds
Sweet GreensSweet Greens Smoothie
Sweet Lettuc Sweet Lettuce Smoothie
Sweet Potato Sweet Potato
tahini tahini
tamari almontamari almonds
tempeh tempeh
The Incredib The Incredible Hulk Smoothie
TJ's beef-less TJ's beef-less strips
TJ's chicken-l TJ's chicken-less strips
tofu shirataki tofu shirataki fettucine
tomato pastetomato paste
tomato salsa tomato salsa
Trader Joe's Trader Joe's Organic Marinara No Salt A
Trader Joe's t Trader Joe's tortilla
TVP TVP
unsweetenedunsweetened soymilk
Vega Protein Vega Protein
Westsoy seit Westsoy seitan
Whole Food VWhole Food Vegan Gainer
whole oat flo whole oat flour
whole oat flo whole oat flour
Whole WheatWhole Wheat Pasta
whole wheat w p hole wheat pita, 4"
yellow corn g yellow corn grits
zucchini zucchini
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ian dressing

Potato Smoothie

and Carrot Smoothie

ney beans, rinsed

ugar cherry pie filling


nut Squash Soup

h garlic, onion, lemon, & parsley

w Fat Cornbread

Green Smoothie
lon, no salt added
te Bean Chili

sh with TVP Tomato Sauce


Hulk Smoothie

rganic Marinara No 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 0.5 cup
spinach 1 cup
strawberries 0.75 cup

Breakfast Smoothie
Vega protein
1 cup unsweetened soymilk
1/2 cup strawberries

The Incredible Hulk, modified from Unprocessed


kale 1 bunch
cucumber 1
apple 1
lime juice 2 Tbsp
water 0.25 cup

It's Easy Being Green (1/2 recipe), from Unprocessed


oranges 2
OR orange juice 16 ounces
kale 1 bunch
frozen banana 2
frozen mango 2 cups
mint leaves

Cabbage Peach and Carrot, Vita-Mix Whole Foods Recipes


water 0.5 cup
green cabbage 0.75 cup
grapes 1 cup
peach 1
carrot 1
ice 0.5 cup

Autumn Sweet Potato, Vita-Mix Whole Foods Recipes


grapes 1 cup
orange 0.5
sweet potato 0.5
apple 0.5
cranberries 0.25 cup
ginger 0.5 tsp
date 2
ice 2 cups

Good Morning, Vita-Mix Whole Foods Recipes


water 0.5 cup
grapes 1 cup
cucumber 0.25 cup
kiwi 0.5
apple 0.5
broccoli 0.75 cup
lemon 1 slice
ice 0.5 cup

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
Creamy Butternut Squash Soup
butternut squash 6 cup
salt 0.25 tsp
soymilk 0.5 cup
mirin 1 Tbsp

Minestrone
onion 1
garlic 1 tsp
Rapunzel vegetable bouillon 1 cube
diced tomatoes, no salt added 1 can
cannellini beans 1 can
red kidney beans 1 can
green beans 0.5 lbs
thyme 0.5 tsp
black pepper

Cream of Broccoli Soup


salt 1 tsp
broccoli 1.5 lbs
garlic 1 tsp
soymilk 0.5 cup
lemon juice 1 Tbsp

Cream of Cauliflower Soup


cauliflower 1
Rapunzel vegetable bouillon 1 cube
soymilk 0.5 cup
black pepper

Bring the cauliflower, bouillon & water to a boil in a big stockpot, then turn down to medium-low, cover, and simmer for 15 m

Transfer entire mixture to a food processor or blender and blend til creamy. It may take more than one batch to do this.

Return to pot, add soy milk, and pepper. Reheat. Garnish with scallions if using and serve!

Lima Bean Soup


dried lima beans 2 cup
bay leaf 1
carrots 2
celery 1
corn 0.5 cup
white miso 3 Tbsp
dill 0.25 cup

Bring beans, bay leaf, and water to boil in a large pot. Cover, reduce heat to medium-low, and simmer 45 minutes.
Add carrots, onions, celery, and salt and simmer 20 more minutes. Add corn and simmer 3 more minutes.

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 1.5 cup


minced garlic 2 tsp
curry powder 2 tsp
umeboshi vinegar 0.25 cup
minced ginger 1 tsp
black pepper

Simple White Bean and Chard Soup


cannellini beans 1 can
diced tomatoes no salt added 1 can
onion 0.5
garlic 1 tsp
Rapunzel vegetable bouillon 1 cube
bay leaf 1
dried basil 1 tsp
black pepper
swiss chard 0.5 lbs

Greek Lentil Soup


brown lentils 8 oz
minced garlic 1 tsp
onion 1
carrot 1
dried oregano
dried rosemary
bay leaves 2
tomato paste 1 Tbsp
black pepper

Split Pea and Sweet Potato Soup


sweet potato 1
split peas 1.5 cup
onion 1
minced garlic 1 tsp
Rapunzel vegetable bouillon 1 cube
yellow curry powder 1 Tbsp
dried thyme
black pepper

Soup of the Evening


minced garlic 1 tsp
diced tomatoes 1 28 oz can
great northern beans 1 can
salt
pepper
w, cover, and simmer for 15 minutes or until soft.

n one batch to do this.

mmer 45 minutes.
Green Salad
mixed greens
baby spinach
cucumber
olives
beets

Kale Salad
kale 1 head
red bell pepper 1
red onion 2 Tbsp
avocado 0.5
lemon juice 2 Tbsp
salt 1 tsp

Quinoa Tabouli
quinoa 1 cup
red bell pepper 1
pine nuts 0.125 cup
chickpeas 1 cup
red onion 0.25 cup
parsley 1 cup
mint 0.33 cup
lemon juice 0.25 cup
salt 0.5 tsp

Mexican Corn Salad


frozen corn 4 cup
black beans 1 can
green onions 0.5 cup
red bell pepper 1
cilantro 0.25 cup
balsamic vinegar 2 Tbsp

Italian Potato Bean Salad


diced potato 1 can
chickpeas 1 can
celery 1 stalk
green onions 4
black olives 0.25 cup
Italian dressing 0.333333333 cup
cherry tomatoes 0.5 cup

Combine all ingredients & toss with dressing. Cover and refrigerate at least 2 hours before eating.
Cucumber Tomato Salad
cucumber 1 cup
cherry tomatoes 1 cup
lemon juice 2 tsp
salt
black pepper

Combine all ingredients except salt. Add salt sparingly just before eating (salt softens the vegetables and makes them watery,

Raw Cauliflower Tabbouleh


medium cauliflower 1
parsley 0.5 cup
mint 0.333333333 cup
tomato 1
red onion 0.5
kalamata olives 10
lemon juice 0.25
salt 1 tsp
turmeric 0.5 tsp
pepper 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 ingredients in large bowl.

Pineapple Coleslaw
coleslaw mix 1 package
red bell pepper 0.5
diced pineapple in juice 1 small can

Combine all ingredients (alter amount of pineapple and juice to suit your taste). Broccoli slaw mix is even more nutritious.

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 minutes til liquid is absorbe
Mix up cooled quinoa with all other ingredients in a big salad bowl and refrigerate for at least 1 hour.
and makes them watery, so don't add in advance.)

redients in large bowl.

even more nutritious.

nutes til liquid is absorbed. Remove from heat and set aside to cool.
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 1 block
nutritional yeast 0.125 cup
spinach 0.5 lbs
vegetable bouillon 1 cube
pepper

Mujadara (steam fry, no oil)


lentils 2.25 cup
cooked brown rice 2 cup
onion 1
pinch salt

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 2 cup
whole wheat pastry flour 1 cup
baking powder 1 Tbsp
pinch salt
firm silken tofu 12.5 oz
soymilk 0.75 cup
frozen corn 0.333333333 cup
applesauce 1 cup
apple cider vinegar 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 don’t 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 0.5
brown rice

Spaghetti Squash with TVP sauce


spaghetti squash 1
marinara 0.5 container
TVP 1 cup

To prepare squash: slice in half crosswise, place face down on a baking dish and bake at 400 degrees for 45 minutes. Then shr

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 both sides of each slice in th
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 minutes, flip, and bake 10

Soft Tacos
corn tortillas
TVP
red bell pepper
onion
taco seasoning
tomato salsa

Easy Chickpea Lunch


chickpeas 1 can
quinoa 0.25 cup
curry powder 1 tsp

Rinse and drain chickpeas. Cook quinoa (1/2 cup water, bring to a boil, turn down to medium-low, cover, and simmer 15 minu
Combine all ingredients and sprinkle with curry powder.

Spicy Tomato Cream Sauce


crushed tomatoes 0.5 can
lite silken tofu 6 oz
nuritional yeast 0.125 cup
red pepper flakes 0.5 tsp

Blend tomatoes, tofu, nutritional yeast, and bouillon if using in a blender or food processor. Add crushed red pepper flakes
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 2 can
spaghetti sauce 1 cup
tomato salsa 1 cup
cumin 1 tsp
cayenne

Cook all ingredients in saucepan for 10 minutes.

TVP taco "meat"


TVP 0.875 cup
tomato paste 2 Tbsp
taco seasoning 1.5 Tbsp
onion 0.5
boiling water 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 4 cup
brown rice, cooked 2 cup
tomato sauce 2 cup
dry mustard 1 tsp
carrots, grated 1 cup
lemon juice 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 contents of fava bean can or coo

Simmer for 10-15 minutes. Remove from heat and stir in 2 Tbsp lemon juice (you can also add chopped parsley if you have so

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 into portobellos.
Steam caps in a rice cooker or steamer basket over a pot of boiling water until soft (or bake on 350 degrees until soft)
400 degrees for 45 minutes. Then shred with a fork onto your plate and top with sauce.
dredge both sides of each slice in the mixture.

l. Bake 20 minutes, flip, and bake 10 more minutes.

ium-low, cover, and simmer 15 minutes).

or. Add crushed red pepper flakes


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

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

er and scoop into portobellos.


ke on 350 degrees until soft)
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, 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 1
minced garlic 1 tsp
28 oz plum tomatoes 2 can
tomato paste 1 Tbsp
dried oregano 1 tsp
sugar 0.5 tsp
salt
black pepper

In a medium pot, steam fry onion over medium heat in 2 Tbsp water until translucent. Add garlic and cook for 1 minute.

Add all of the remaining ingredients, turn up heat to medium-high and bring to a boil. Turn down to medium-low and simmer

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 cumin in a food processo
Combine with remaining ingredients in a bowl, adding salt to taste. Cover and refrigerate at least 30 minutes.

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 1 Tbsp
lemon juice 2 Tbsp
salt .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 1 can
green onions 4
parsley 2 Tbsp
lemon juice 1 Tbsp
tahini 1 Tbsp
minced garlic 1 tsp
mustard 1 tsp
basil 1 tsp
pepper 0.25 tsp
salt

Chop green onions and parsley. Process all ingredients in a food processor.

Spicy Tomato Cream Sauce


crushed tomatoes 1 small can
lite silken tofu 0.5 block
nutritional yeast 0.25 cup
crushed red pepper flakes 0.75 tsp
d cook for 1 minute.

medium-low and simmer for 45 minutes, stirring occasionally.

cumin in a food processor and process til 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 microwave). They will be chewy b

To cook in oven:
Heat oven to 450 degrees. Cut sweet potato into 1/4 inch slices and arrange on a nonstick bake pan or nonstick foil.
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 grain bread
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
owave). They will be chewy but stiff enough to hold dip.

an or nonstick foil.

e grain bread

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