Each day during the Kickstart, we provide recipes and suggestions for every meal. Don’t let this overwhelm you. We want you to know there are tons of options, but you get to pick and choose how many recipes you make each day or week—and how much of each recipe you make. For those of you cooking for four to six people, the serving size of the provided recipes will be spot-on. But if you are cooking for just yourself or one other person, you may consider cutting the recipe in half or making the full amount and freezing it. We recommend trying to cook a big batch and eating off of it for a few days. This will save you time and keep you eating healthy meals. And for those of you cooking for one, check out the book Vegan Cooking for One by Leah Leneman. We've also added a list of vegan convenience foods.
Week 3 Menu
Kickstart DIY: DIY is short for a do-it-yourself recipe. We want you to get into the habit of going out on your own and making meals without a recipe. If you are not feeling ready for a DIY meal, stick to a recipe. But if you are, grab that can of beans, cook up some brown rice, and top with cooked greens or some frozen mixed vegetables. Or mix your favorite fruits together and toss with soy yogurt. Let your imagination run wild with Kickstart DIY meals.
Serving Sizes: Don’t worry too much about the serving sizes of beans, grains, fruits, and vegetables. Thanks to the fiber and low-fat content, you would be hard-pressed to consume more calories than you need from these four food groups. (Exceptions include avocados, olives, etc.)
Cereal: Look for around 5 grams of fiber per serving. Avoid those that add chemical preservatives, sugar, corn syrup, and/or cane juice.
Bread: Look for around 4 grams of fiber per slice/serving. Avoid additives such as whey, sugar, corn syrup, caramel colorings, etc.
Jam: Choose all-fruit jams. These are usually not sweetened with sugar.
Beans: All beans are great. Buying them dried may be more economical, but you have to plan for the rinsing, soaking, and draining process. Canned and frozen are every bit as good.
Grains: Whole grains are preferred, but as long as the ones you choose have some fiber you are fine.
Fruits: All fruits are good: whole fresh, frozen, or dried. Avoid those with added sugar and those that have the fiber removed, e.g., juiced.
Vegetables: All vegetables are good: whole fresh, frozen, or canned.
Food Allergies or Intolerance: Navigating the New Four Food Groups
Check out the menu planner on NutritionMD.org for a lot of other ideas, including breakfast, lunch, snack, and dinner ideas.