Here are some ideas for Breakfast, Lunch, Dinner, Drinks and Snacks:





Cereal Lovers - Try hot or cold whole grain cereal with soy/rice milk and fruit.

Bread Lovers - Try whole grain bread, toast, bagels, non-dairy muffins or specialty breads, with raisins and nuts or seeds. Try pure fruit jams, nut butters, apple butter, or humus on your bread or bagel.

Egg Lovers - Don’t knock scrambled tofu until you’ve tried it. There are easy mixes made by several companies, as well as recipes in vegetarian cookbooks.

Other breakfasts - Treat yourself to waffles or pancakes made with soy milk -- try using ½ banana in place of each egg -- and smothered in fresh or hot cooked fruit. Make fruit smoothies. Use sweet fruit to make pies and you won’t need to add sugar when baking.







Sandwiches - Whole grain breads, grated carrots, sprouts, avocado, lettuce, tomatoes and thinly sliced cucumbers make great sandwiches. Try nut butters with pure fruit jams or humus with crisp sliced vegetables. Vegetarian cookbooks have great recipes for spreads.

Salads - Most vegetables can be served raw, chopped small or grated in salads. Cooked beans (black, lentils, garbanzos, kidney, etc.), sprouts, seeds, nuts and avocados are excellent. Stuff your salad into pita bread.

Pasta - Try all those special pastas made with wholesome grains, vegetables and spices. Experiment with marinara, pesto and tomato basil sauces.

Burritos or Tacos - Use soft corn or whole wheat tortillas. Try beans, TVP, rice, potatoes, tomatoes, lettuce, salsa, soy cheese, etc. Find your own favorite combinations.

Potatoes - Potatoes can be baked, mashed, steamed, or fried. Try them with your favorite sauces and gravys. Put them in soups or salads. Remember yams and sweet potatoes.

Veggie or Tofu Burgers - There are many varieties in stores. They are delicious and easy to bake, fry, barbecue or microwave. Tofu hot dogs are almost indistinguishable from the original ones, but they're better. Pile on the lettuce, tomatoes, ketchup, mustard, tofu mayo and barbecue sauce.

Vegetables - Try stir-fried or steamed, served with brown rice. Add cubed firm tofu or gravy.

Pizza - Use whole wheat crust, tomato sauce, spices, soy cheese, and all your favorites.

Soups - Beans, lentils, veggies, grains, potatoes, tofu -- Simmer your favorite vegetables for a few minutes. There are many brands of instant soups made with wholesome an delicious ingredients -- just add boiling water.







Milks - Soy, rice, nut or seed milks are perfect substitutes for cow and goat milk. Carob, chocolate and vanilla versions are delicious.

Juices - Many bottled organic juices are available. Look for local fresh-squeezed brands. Juice your own. Many vegetable juices are just as delicious as fruit juices.

Water and Tea - Add sliced lemons, limes, oranges or tangerines to fresh clean water. Try herbal iced teas and hot teas.

Snacks - Go for crispy foods like popcorn, pretzels, chips, fresh fruit, carrots, nuts, seeds and celery with almond butter, pies made from sweet fresh fruit, smoothies, non-dairy cookies and muffins, dried fruit, frozen fruit bars and non-dairy frozen desserts like "Soy Delicious". Non-dairy Whitewave yogurt. Buy organic.










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