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The Physicians Committee



Vegan Success Stories

21-Day Vegan Kickstart

Nutrition CME: Free CME classes for health care professionals


The Vegan Diet How-To Guide for Diabetes

Troubleshooting

What to tell others:

  • “I’m following a low-fat (or vegetarian) diet right now.”
  • “I’m participating in a healthy diet study.”

If beans give you gas, try a few of these tips:

  • Rinse beans thoroughly with water before cooking or eating
  • Cook beans with Kombu (a type of seaweed)
  • Try using smaller beans such as lentils

Cravings:

  • Stock up on healthful foods at home and at work to prevent hunger-induced indiscretions.
  • Keep unhealthful foods out of the house. Donate nonperishable items that aren’t allowed in the diet to your local food pantry.
  • If you follow a very-low-fat menu, your tastes will gradually drift to prefer lower-fat foods.

The Veganizer: See how to change your regular meals into low-fat vegan meals.

If your regular breakfast is:

Try this breakfast instead:

Cereal with milk
Strawberries

Oatmeal with cinnamon
Strawberries

Donut
Coffee with cream
Banana

Pumpernickel toast with jam
Coffee with nonfat, nondairy creamer
Banana

Scrambled Eggs
Home fries
Sausage

Scrambled low-fat tofu
Oven-roasted Sweet Potatoes
Gimme Lean® fat-free sausage

If your typical lunch is:

Try this lunch instead:

Turkey sandwich with lettuce, tomato, and mayo
Yogurt
Potato chips

Sandwich with hummus or black bean spread,   lettuce, and tomato on pumpernickel or rye bread
Applesauce
Fat-free chips or high-fiber crackers

Chicken noodle soup
Bread
Green Salad

Vegetable Soup/Minestrone
Bread
Green Salad with fat-free dressing or vinegar

Chicken burrito
Refried beans

Bean and sweet potato burrito with lettuce, tomato, and onion (hold the cheese)
Vegetarian black beans

If your typical dinner is:

Try this dinner instead:

Fettuccine Alfredo or Spaghetti with Meat Balls
Green salad with ranch dressing
Garlic bread w/ butter

Pasta primavera with mixed vegetables and garlic or Spaghetti with marinara sauce
Green Salad with fat-free balsamic vinaigrette
Garlic bread without butter

Broiled Salmon
Boiled new potatoes w/ parmesan cheese
Asparagus with hollandaise

Broiled portabella mushrooms
Sweet Potatoes with basil and black pepper
Asparagus with orange sauce

Hot and sour soup
Beef and broccoli
Rice

Vegetarian hot and sour soup
Stir-fried Chinese vegetables (hold the oil)
Broccoli with garlic sauce
Rice

Chicken fajita
Rice
Refried beans

Vegetable fajita (hold the oil)
Brown Rice
Vegetarian black beans

 



Step 1: A Vegan Diet: Avoiding Animal Products

Step 2: Avoiding Added Vegetable Oils

Step 3: Low Glycemic Index

Step 4: Go High-Fiber

Step 5: Volumetrics

Step 6: Focus on the New Four Food Groups

Meal Suggestions

General Tips

Troubleshooting


   
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