Enjoy 3 Snacks, such as:

• fresh fruit like apples, oranges, pears, etc.
• dried fruit
• a variety of nuts and seeds
• trail mix
• tons of choices in vegan health bars, particularly those from the Clif family like regular Clif, Luna, Builder, etc.
• certain brands of granola-style cold cereal, eaten dry
• soy, rice, almond milk (reg., vanilla or chocolate)
• pita with hummus
• celery with peanut butter
• whole grain pretzels
• soy yogurt (you can also add fresh fruit and/or chopped nuts)
• Just Tomatoes brand dehydrated fruits or veggies
• crackers with almond butter
• baked potato or yam, either plain, with soy butter or some kind of salad dressing
• certain brands of low fat bran muffins
• veggie jerky
• a bowl of hot or cold cereal
• multigrain toast w/jam
• rice cakes or Wasa bread with topping
• Smaller “snack-size” smoothie with juice, soy milk, fruit and spinach.

Enjoy One Superfoods Smoothie

Using 1 scoop of The Ultimate Meal, (or veggie protein powder) and 8 to 10 oz. of liquid as a base (preferably purified water alone, but could include some combo of juice and/or soy milk), try either…
1. The Ultimate Apple - 1 banana,1 medium-sized gala or fuji apple
2. The Classic - 1 banana, 1 large handful of frozen strawberries, mangos and pineapple
3. The Blue Bomber - 1 banana, 1 handful of frozen blueberries, 3 to 5 frozen peach slices
4. The “Mangolian” - 1 banana, 1 large handful of frozen mangos
5. The Citrus Slam - 1 banana, 1 large orange
6. The Berry Blast - 1 banana,1 large handful of any three kinds of frozen berries (raspberries, blackberries, blueberries, strawberries, etc.)
7. Cherry-Mango Madness - 1 banana, 1 handful of frozen cherries, 1/2 handful of frozen mangos

Enjoy 2 Sit-Down Meals, such as:

1. Salad Feature: Lots of veggies with either:
A) Avocado, olives, and sunflower seeds
B) Garbanzo, kidney and pinto beans
C) Meat substitutes like soy chicken strips or soy pepperoni
2. Sandwich Feature: With a salad, soup, veggie sticks or whole grain chips or crackers, try either…
A) Veggie turkey, veggie bacon and avocado on a pita.
B) Eggless tofu salad sandwich with lettuce and tomato on multi-grain bread
C) “The Works” veggie burger with a veggie patty, soy cheese, veggie bacon, lettuce, pickles, onions, tomatoes, etc. on a multi-grain bun.
3. Soup/Chili/Stew Feature: With a salad, potato or whole grain bread or crackers, try either…
A) Black bean soup, poured over brown rice
B) 7-bean chili
C) Vegetable stew.
4. Grain Feature: With a salad or veggie side dish, try either…
A) Whole wheat or spinach pasta with Tofurkey Italian-style veggie sausage and marinara
B) Brown rice with veggies and teriyaki tofu.
C) Corkscrew pasta with veggies and kidney beans in an olive oil and garlic topping.
5. Garden Feature: With a salad, try either…
A) Lima beans, w/corn-on-the-cob and baby red potatoes
B) Black-eyed peas w/okra and yams
C) Kidney beans w/collards and corn
6. Ethnic Feature:
A) Mexican: Veggie burritos w/whole grain chips
B) Italian: veggie pizza with soy cheese and a side salad
C) Chinese: Lo mein noodles with veggies and tofu cubes
7. Substitute Feature: With a salad, soup, veggie side or potato, try either…
A) Gardenburger Riblets
B) Boca burger patty
C) Health is Wealth Chicken-Free Nuggets
8. Breakfast Feature: With multi-grain toast, try either…
A) Oatmeal w/raisins
B) Van’s multigrain waffles w/soy breakfast sausage
C) Tofu Scrambler w/veggie bacon and grilled potatoes