A WEEK OF VEGAN FOOD – recipes and shopping list

This was a true labor of love.  I hope that you will use this to learn about vegan foods and see how easy and wonderful it is to be vegan.  Once you see how many incredible things there are to eat, you will understand that there is no reason to have to kill an animal who wants to live just so you can eat.

I tried my best to make sure that you can get everything you will need from your local supermarket.  Also, you won’t need any special equipment – just any old blender and a food processor.

However, there is one ingredient that you have to get your hands on.  It’s just too good to leave out.  You can pick up a container from a specialty/health food store near you or you can order it from amazon.  Just search “nutritional yeast flakes.”  It is considered a super food and has a nutty, cheesy flavor.  It has vitamin B-12 and is a great source of all 18 amino acids, protein, folic acid, biotin and other vitamins.  It is also rich in 15 minerals including iron, magnesium, phosphorous, zinc, chromium and selenium.

So I apologize that there is one thing you need to track down before getting started, but trust me, it’s worth it.  Here’s a link to my favorite brand:  http://www.vitacost.com/kal-nutritional-yeast-flakes-22-oz-1

I’ve also included links for some yummy desserts that will definitely satisfy your sweet tooth  (see below).

MONDAY

  1. Breakfast – Oatmeal with Banana, Walnuts and Maple Syrup
  2. Lunch – Chick’n Salad Sandwich
  3. Dinner – Double Burgers, French Fries, and Broccoli with Hollandaise Sauce

TUESDAY

  1. Breakfast – Granola – (homemade or store bought)
  2. Lunch – Tofu Egg Salad Sandwich
  3. Dinner – Polenta with Rice, Beans and Smashed Avocados, and Kale with Maple Mustard Dressing

WEDNESDAY

  1. Breakfast – Whole Wheat Toast with Peanut Butter and Banana
  2. Lunch – Bean Burrito
  3. Dinner – Thai Tofu, Pineapple Fried Rice, and Thai Slaw

THURSDAY

  1. Breakfast – Tofu Scramble
  2. Lunch – Hummus Wrap
  3. Dinner – Japanese Steak, Sesame Noodles, and Sesame Spinach

FRIDAY

  1. Breakfast – Cold Cereal with non-dairy milk
  2. Lunch – “Tuna” Salad Sandwich
  3. Dinner – Stuffed Shells, and Caesar Salad

SATURDAY

  1. Breakfast – Omelet
  2. Lunch – Pasta with Salsa Verde, Cherry Tomatoes and Avocado
  3.  Dinner – Have dinner out – see below!

SUNDAY

  1. Breakfast – Banana Pancakes
  2. Lunch – Spinach Quiche and Cucumber Tzatziki Salad
  3.  Dinner – After a week’s worth of cooking – it’s time to take in!

RECIPES

OATMEAL – per serving –

  • 1/2 c quick cooking oats
  • 1 c water
  • half a banana, sliced
  • handful of chopped walnuts
  • 1 – 2 t maple syrup
  • 1/4 c non-dairy milk

Stir oats into rapidly boiling water.  Boil for one minute.  Stir occasionally.  Remove from heat, cover and let sit a few minutes.  Add banana slices, chopped walnuts, maple syrup and as much non-dairy milk as you like.

CHICK’N SALAD – enough for at least 2 sandwiches

  • 1 8oz package tempeh
  • 1/4 c vegan mayo
  • 1 celery stalk, finely chopped
  • 1/4 c chopped onion
  • 1/2 t dijon mustard
  • 1 t soy sauce
  • dash poultry seasoning
  • few dashes onion powder
  • salt and pepper to taste
  • 4 slices whole wheat bread

In a lightly oiled pan over medium high heat, brown the tempeh for about 5 minutes per side.  Remove from heat and chop into small pieces.

Combine all ingredients.

DOUBLE BURGERS – (recipe adapted from Chloe’s Kitchen by Chloe Coscarelli) – serves 4

  • 1 8 oz package tempeh, broken into large pieces
  • 2 T olive oil
  • 1 onion, finely chopped
  • 2 garlic cloves, minced
  • 1 15 oz can lentils, rinsed and drained
  • 1 c walnuts, toasted at 350 degrees for 5 minutes
  • 1/2 c flour
  • 1 t salt
  • 1/2 t pepper
  • 3/4 t onion powder
  • 3 T canola oil
  • 4 burger buns
  • toppings – tomato, onion, ketchup, pickles, mustard, lettuce

Saute onion in skillet with olive oil over medium-high heat until translucent.  Add garlic and cook a few minutes more.  Transfer to food processor and reserve skillet.

Add tempeh, lentils, walnuts, flour, basil, onion powder, salt and pepper to the onions and pulse until walnuts are fine and it all comes together.  Form into 8 thin patties.

Heat canola oil in the skillet and pan fry patties over medium high heat, adding more oil as needed.    Brown on both sides.  Remove from pan and drain on paper towels.  Layer two patties and your favorite toppings between a bun and enjoy!

HOLLANDAISE SAUCE – serve over lightly steamed broccoli

  • 1 12 oz box firm silken tofu
  • 1 T lemon juice
  • 1 T nutritional yeast
  • 1/2 t dried tarragon
  • 1 T tahini
  • 1/4 c olive oil
  • 1/2 c soy milk, unsweetened
  • 1 t turmeric
  • 1 1/2 t salt
  • 1/2 t dijon mustard
  • 1/2 t miso paste

place all ingredients in a blender and blend until smooth.  Pour into a saucepan and heat over medium high until heated through.

GRANOLA – (if you don’t want to make this, you can certainly just buy granola at the store).

  • 4 c rolled oats
  • 3/4 c oat bran
  • 1/2 c chopped walnuts
  • 3/4 t salt
  • 1/2 c agave nectar
  • 1/8 c maple syrup
  • 1/2 c canola oil
  • 1/2 T cinnamon
  • 1/2 T vanilla
  • 1 c raisins

Preheat oven to 325.  Line a baking sheet with parchment or foil.

Combine all ingredients except raisins in a large bowl.
Spread onto pan and bake about 20 minutes, stirring once halfway through.  Cool, then add raisins.  Store in air tight container.

TOFU EGG SALAD – enough for 4 sandwiches

  • optional toppings – tomato, lettuce, pickles
  • 1 14oz package firm tofu
  • 2 – 3 T vegan mayo
  • 1/4 c chopped onions
  • 2 celery stalks, finely chopped
  • 1/4 t turmeric
  • 1/4 t onion powder
  • salt and pepper to taste

In a medium sized bowl, mash the tofu with a fork.  Add the mayo, turmeric, onion powder, salt and pepper and combine.  Stir in the onion and celery.

POLENTA WITH RICE, BEANS, AND SMASHED AVOCADO– serves 6 (adapted from the China Study Cookbook)

  • 2 c water
  • 3/4 c corn meal
  • 1/4 t salt
  • 1 onion, diced
  • 3 cloves garlic, pressed
  • 2 t olive oil
  • 1 14.5 oz can diced tomatoes
  • 1 c short grain brown rice, cooked
  • 1/2 T chili powder – optional
  • 1 15.5 oz can black beans, rinsed and drained
  • 1 c salsa
  • 2 avocados
  • 1/2 t lemon juice
  • 1/4 t garlic powder
  • salt to taste

Place 2 c water, corn meal, and salt in a medium saucepan.  Bring to a boil and cook for 10-12 minutes, stirring constantly.  Transfer to a 9 or 10” pie dish and spread over the bottom and sides of the dish.

Preheat oven to 350.

Heat olive oil over medium high heat in a small pan and cook onion and garlic for 5 minutes.   In a large bowl, combine rice, beans, onion and garlic, tomatoes and chili powder.  Spread over polenta.

Spread salsa on top of rice mixture.  Bake for 30 minutes.

Let cool for 10 minutes while mashing to avocados, and tossing them with lemon juice and garlic powder.  Season with salt.

Place smashed avocados on top and enjoy!

KALE WITH MAPLE MUSTARD DRESSING (adapted from Forks Over Knives)  – serves 4 – 6

  • 1 c cooked cannellini beans
  • 2 T tahini
  • 2 T dijon mustard
  • 2 T nutritional yeast
  • 1 1/2 T soy sauce
  • 1 T maple syrup
  • 1/4 c water
  • zest and juice of 1 lemon
  • large bunch kale, stems removed and shredded

Combine all ingredients except the kale in a blender and blend until smooth.  Add more water if needed.

Place the kale in a large bowl.  Pour sauce over kale and combine well. 

BEAN BURRITO – makes about 3

  • 1 15 oz can kidney beans, rinsed, drained and mashed
  • 1/2 t garlic powder
  • 1/2 t onion powder
  • 1/4 t salt
  • 2 T chopped fresh cilantro
  • 2 T finely chopped onion
  • 1 avocado, mashed
  • 1 – 2 T non-dairy sour cream
  • 3 tortillas

Combine first 6 ingredients in a small bowl.

Heat tortillas in a frying pan in a tiny bit of oil until lightly browned on both sides (or just heat for 15 seconds in microwave).

Spread bean mixture down the center of each tortilla.  Spoon mashed avocado over beans and top with non-dairy sour cream.  Roll into a burrito.

THAI TOFU (adapted from Appetite for Reduction by Isa Chandra Moskowitz) – serves 4

  • 1 14 oz. package extra-firm tofu, cubed
  • 1 T olive oil
  • 3 shallots, sliced
  • 4 cloves garlic, pressed
  • 1 T fresh, mined ginger
  • 1 T Thai red or green curry paste
  • 1/2 c water
  • 2 T soy sauce, separated
  • 1 T agave nectar
  • 3 T chopped, fresh basil

In a large skillet, heat olive oil over medium heat and cook tofu about 5 minutes, stirring gently, and drizzling 2 t soy sauce over after the first few minutes.  Remove tofu from pan and set aside.

Saute shallots, garlic and ginger, adding a little more oil if needed, for 5 minutes.

Meanwhile, in a small bowl, combine curry paste, water, remaining 1 T and 1 t soy sauce, and agave.  Add tofu back to pan along with the curry mixture.  Cook another 5 minutes.  Add basil and cook 2 minutes more.

PINEAPPLE FRIED RICE

Cook short-grain brown rice according to package.

Stir in soy sauce, garlic powder, onion powder, curry (optional) and a dash of turmeric.

Add chopped pineapple.

THAI SLAW (adapted from My Beef with Meat by R. Esselstyn) – serves 4 – 6

  • 1 1/4 c salsa
  • 1/4 c natural peanut butter
  • 1 T maple syrup
  • 1 T water
  • 1 t soy sauce
  • 1/4 t dried ginger
  • 1 head green cabbage, shredded
  • handful chopped, fresh cilantro
  • 1/4 c coarsely chopped peanuts

In a saucepan over medium heat, combine the salsa, pb, syrup, water, soy sauce, and ginger.  Stir to blend into a sauce.

In a large bowl, pour over cabbage.  Toss.

TOFU SCRAMBLE

1 14 oz package firm tofu, mashed

You really don’t need a recipe here.  Just make this as you would have made scrambled eggs, only use the tofu in place of the eggs.  I saute onion in a bit of oil, then add some mushrooms and spinach and then add in the tofu with a few dashes of turmeric (for color) and some salt, garlic powder and onion powder, and heat through.

HUMMUS – this recipe is for basic hummus.  If you want to get creative – check out this link – http://www.vibrantlyvegan.com/2013/02/28/vegan-lunch-4-thursday-the-many-hues-of-hummus/

  • 2 15oz cans chickpeas peas, drained – but reserve the liquid
  • 3 T tahini
  • juice of 1/2 lemon
  • 1 T olive oil
  • 1/4 c reserved liquid

Place all ingredients in a food processor and process until creamy.  You may need to add a bit more of the liquid, 1 T at a time, to get the consistency you like.

Makes about 2 1/2 cups

Place hummus on a tortilla and add lettuce, tomato, avocado, pickles, and anything else you like.  Roll up into a wrap.

JAPANESE STEAK – (from Izumi Shoji – the Japanese Vegetarian Kitchen) – serves 4

  • 12 ounces chickpeas, drained and mashed
  • 8 T potato starch
  • 8 t soy sauce
  • 8 t maple syrup
  • sesame oil for cooking

Combine chickpeas peas and potato starch and form into 4 oval patties.

Heat sesame oil over medium heat in a skillet and cook patties until brown on both sides, about 4 minutes each side.  Then cover and cook for an additional 4 minutes.

In a small bowl, combine the soy sauce and syrup.  Pour over patties and heat through.

SESAME NOODLES – serves 4

  • 3 T natural peanut butter
  • 1/2 t salt
  • 2 T soy sauce
  • 2 t sugar
  • 1 t white wine vinegar or rice wine vinegar
  • 2 crushed garlic cloves
  • 1 t chopped scallions
  • 8 oz cooked linguine

Mix all but noodles in a bowl.  Toss with noodles.

SESAME SPINACH (from Izumi Shoji – the Japanese Vegetarian Kitchen) – serves 4

  • 1 lb fresh spinach
  • 5 T toasted sesame seeds
  • 5 t soy sauce
  • 5 t maple syrup

Cook spinach for 1 minute in large pot of boiling water.  Drain and pour into bowl of ice water to stop the cooking.  Drain again.

Crush the sesame seeds with a mortar and pestle.  In a small bowl, combine seeds, soy sauce and syrup.  Toss with the spinach.

“TUNA” SALAD

  • 15 oz chickpeas, rinsed and drained
  • 2 stalks celery, finely chopped
  • 1 pickle, finely chopped
  • 1/2 t onion powder
  • 1 T soy sauce
  • 3 T vegan mayo
  • 2 t nutritional yeast
  • optional – crushed pieces of nori or 3/4 T kelp powder

Mash chickpeas peas in a medium sized bowl.  Add remaining ingredients and combine.

STUFFED SHELLS

For the Tofu Ricotta –

  • 14 oz extra firm tofu, drained and crumbled
  • 1 1/2 T tahini
  • 3 T nutritional yeast
  • pinch nutmeg
  • 1 1/2 t miso paste
  • 1 T lemon juice
  • 2 T chopped shallots
  • 2 T chopped parsley

Preheat oven to 350.  Mash all ingredient together in a large bowl.

  • 1 box jumbo pasta shells, cooked according to package
  • 1 jar marinara sauce

In a 9 x 11” pan, spread 1/3 of the marinara sauce on the bottom.

Stuff the cooked shells with the tofu ricotta and pour remaining sauce over the top.  Bake, covered, for 30 minutes.

CAESAR SALAD

  • 3 heads romaine lettuce
  • 1 loaf italian or french bread
  • 2 T olive oil
  • 1/2 t garlic powder
  • 1/4 t salt

for dressing – (makes over 1 cup so you will have extra dressing)

  • 3 garlic cloves
  • 3/4 c vegan mayo
  • 1 jar capers, drained
  • 1 T + 1 t nutritional yeast
  • 1 T lemon juice
  • 1 t dijon mustard
  • 1 t soy sauce

Place all dressing ingredients in blender and blend until smooth.

Break the lettuce into pieces.  Toss with dressing.

Cube the bread.  Shake with olive oil, garlic powder and salt in a gallon size plastic bag and bake at 350” on a sheet lined with parchment or foil for 10 minutes or until crispy.  Add to salad. 

OMELET

– makes one (if you need more, keep repeating the recipe.  It’s best not to double or triple the recipe because it will be hard to know how much batter to pour for each omelet).

  • 1/3 c chickpea flour
  • 1/4 t turmeric
  • 1/2 T nutritional yeast
  • 1/4 t baking powder
  • salt and pepper to taste
  • 1/3 c + 2 T water
  • 2 t canola oil
  • 2 T chopped onions
  • 2 T chopped spinach

and any other veggies you like such as bell peppers, mushrooms, etc.  You can saute the veggies first, or add them raw.

Combine first 6 ingredients in a small bowl.

Heat oil over medium high in an 8 inch nonstick pan.  Pour batter in pan.

After one minute, sprinkle your veggies on top.  Cook 5 minutes.

Fold in half and cook 2 minutes more.

PASTA WITH SALSA VERDE, AVOCADO, AND CHERRY TOMATOES

  • 8 oz pasta, any shape, cooked
  • 1 avocado, chopped
  • 1/2 c cherry tomatoes, halved
  • 1 c fresh parsley
  • 2 1/2 cloves garlic
  • 2 T capers, drained
  • 1/4 c olive oil
  • 1 t white or rice wine vinegar
  • 1 t salt
  • 1/3 t pepper

Process ingredients from parsley on in processor.

Toss as much sauce as you want with the pasta, avocado and tomatoes.  Serve room temperature or cold.

Saturday night dinner out –

Here’s a couple of links for vegan options at many popular chain restaurants – http://www.mfablog.org/2014/01/8-restaurants-you-never-knew-had-veg-options.html and   http://www.peta.org/living/food/happy-cow/chain-restaurants/.  Also, most Italian restaurants will gladly make pasta with veggies and marinara, or you can ask for pasta with an olive oil, garlic, lemon and white wine sauce and it always comes out delicious, or pasta puttanesca is great without the anchovies and cheese.  This with a side salad and some bread dipped in olive oil and a glass of wine – a perfect meal!  Just be careful – if you go to a place that makes their own pasta, chances are good that there is egg in it, so you may need to order their gluten free pasta which is usually egg-free.  Just ask to be on the safe side.  And then of course there’s many, many vegan options at Chinese, Thai, Indian and Japanese restaurants, to name a few.  Just tell the server you are vegan and they should let you know what you can order.

Ideally, go to a vegan restaurant.  Here’s a link to find vegan places near you: http://www.happycow.net/

[For my Central NJ friends – try Loving Hut in Matawan or Kaya’s Kitchen in Belmar.]

NOTE – advance prep required for Sunday’s lunch:

Saturday night, soak the cashews for tomorrow.  Just place them in a bowl, cover them with water, and let sit on the counter overnight.

 

BANANA PANCAKES (adapted from Chloe’s Kitchen by Chloe Coscarelli) – serves 2

  • 1 c flour
  • 1 T baking powder
  • 1/2 t salt
  • 1/4 t cinnamon
  • 3/4 c water
  • 3 T maple syrup
  • 3/4 of a banana, chopped small
  • canola oil for cooking

In a large bowl, whisk flour, baking powder, salt and cinnamon.

In a separate bowl, whisk water and maple syrup.  Add liquid to flour mixture and whisk just to combine.  Gently stir in banana.  Should be lumpy.  May need to keep adding more water if gets too thick.

Lightly oil a skillet and heat over medium high.  Pour 1/4 c batter for each pancake and cook until bubbles appear in center of each, and then flip and cook about 1 minute more.  Serve with maple syrup (warmed if you like).

SPINACH QUICHE

  • frozen pie crust
  • 1 lb firm tofu, crumbled
  • 1/2 c raw cashews
  • 1/4 c nutritional yeast
  • 2 bunches spinach, chopped fine
  • 2 T olive oil
  • 1/2 onion, chopped
  • 1 T minced garlic
  • 1/2 t marjoram
  • 1 t dried basil
  • 1/2 t paprika
  • 1/2 T salt
  • 1/2 t poultry seasoning

Preheat oven to 425.

Blend cashews, tofu and nutritional yeast in blender until creamy.

Add olive oil to large pot over medium high.  Saute onions for 5 minutes.  Add garlic and cook 2 minutes more.  Add seasonings.  Add spinach and cook to wilt.

In a large bowl, mix the tofu mixture and the spinach mixture.  Taste and adjust seasonings if necessary.  Pour into crust.

Bake 10 minutes, then lower to 375 and bake 30 minutes more.

CUCUMBER TZATZIKI SALAD (adapted from I Am Grateful by T. Engelhart)

  • 2 cups raw cashews, soaked overnight
  • 1/4 c + 1 T lemon juice
  • 3/4 t salt
  • 1/2 c water
  • 1 small bunch fresh mint
  • 1 t agave nectar
  • 2 cucumbers, peeled, seeded, and diced

Rinse and drain the cashews.  Place all ingredients, but the cucumbers, in a blender and blend until smooth.  Pour over cucumbers and combine.

Sunday night take-in –

In the mood for Japanese?  Just ask about all the wonderful rolls they can make with vegetables!  I love cucmber, avocado and oshinko.

Indian maybe?  Try Vegetable Curry, Samosas, and Lentil Dhal (just ask for no butter/ghee).

How about Chinese perhaps?  How about Vegetable Dumplings, Homestyle Bean Curd and Vegetable Fried Rice.

Want more Thai?  Massaman Curry Tofu, Vegetable Pad See Ew, and Fried Rice (just be sure to ask for no egg).

And who doesn’t love Italian?  See above for suggestions!

Middle Eastern – hummus, tabouleh, stuffed grape leaves, baba ganoush (make sure no mayo), and falafel.

FOR YOUR SWEET TOOTH

Please choose the sweets you want to make and then add the necessary ingredients to the shopping list.

Raw Caramel Nougat Candy Bars

https://vibrantlyvegan.com/2014/01/12/caramel-nougat-candy-bars-raw/

Chocolate Peanut Butter Drop Cookies

https://vibrantlyvegan.com/2013/03/17/chocolate-peanut-butter-drop-cookies/

Cashew Cookies with Cranberries and Sunflower Seeds

https://vibrantlyvegan.com/2013/04/11/cashew-cookies-with-cranberries-and-sunflower-seeds/

Raw Nocello Cream Pie with Cinnamon Chocolate Glaze and Candied Maple Walnuts

https://vibrantlyvegan.com/2013/09/26/raw-nocello-cream-pie-with-cinnamon-chocolate-glaze-and-candied-maple-walnuts/

This chocolate cake is not my recipe, but I have to list it here because it is superb!

http://blog.fatfreevegan.com/2007/12/chocolate-orange-cake.html

Lastly – some ideas to add if you like to snack –

popcorn (most brands have oil and not butter, but please check to be sure), nuts, more fresh fruit and veggies, potato chips, oreos… There are lots of unhealthy snacks that are in fact vegan.  If you are a junk food junkie – check out this list and click on snacks (you won’t believe how many there are):  http://www.peta.org/living/food/accidentally-vegan/.

I guess that’s it.

I hope I have inspired you and shown you how easy it is to go vegan.

After a week of eating cruelty-free, you will see there is no reason to kill a sentient being for your food.  No reason at all!

SHOPPING LIST

It looks lengthy – but you will be crossing out many of the items as you probably already have a lot of them.  Just copy and paste the list into a new document and then delete the items you don’t need and print!

NOTES:

** – means you need to check the ingredients on these starred items and be sure there is no dairy, egg, meat, fish, honey, or gelatin.    Should be very easy to find a vegan brand.

?? – means these items are only needed if you will be making your own granola.

The amounts in this list are for the recipes as posted, so if you are halving the recipes, for example, please decrease the amount of the items in this list accordingly.

Non-dairy milks – so many to choose from!! There’s soy, rice, oat, 7 grain, hemp, coconut, almond, hazelnut, cashew, and flax.  Find your favorite.  Mine is 7 grain!

Vegetables:

  • fresh spinach – 1 lb package plus 3 small bunches
  • 5 stalks celery
  • 1 scallion
  • 4 yellow onions
  • 3 heads garlic
  • 4 shallots
  • 2” piece ginger
  • 3 heads romaine lettuce
  • 1 tomato
  • 1 package cherry tomatoes
  • 1 head broccoli
  • 4 avocados
  • 1 large bunch kale
  • cilantro
  • parsley
  • basil
  • mint
  • 1 green cabbage
  • 2 cucumbers

Fruits:

  • 3 bananas
  • 6 lemons
  • 1/2 c pineapple
  • optional – lots of other fresh fruit to make fruit salad to enjoy with your lunches and as snacks

Spices:

  • sea salt
  • garlic powder
  • onion powder
  • turmeric
  • poultry seasoning
  • pepper
  • tarragon
  • cinnamon
  • chili powder
  • ginger
  • nutmeg
  • marjoram
  • paprika
  • basil
  • ??vanilla

Staples:

  • 1 1/2 c flour
  • ?? 4 c rolled oats
  • 1/2 c quick cooking oats (per serving)
  • 1/3 c chickpea flour
  • ?? 3/4 c oat bran
  • 3/4 c corn meal (polenta)
  • baking powder
  • 8 T potato starch
  • 2 t sugar
  • 2 t rice or white wine vinegar
  • bag short grain brown rice

everything else:

  • 1 c raisins
  • 2 1/2 c raw cashews
  • 1 1/2 c walnuts
  • 1/4 c peanuts
  • 1 14 oz can red kidney beans
  • 1 14 oz can black beans
  • 1 14 oz can cannellini beans
  • 4 14 oz cans chick peas (garbanzos)
  • 1 15 oz can lentils
  • 1 15 oz can diced tomatoes
  • 2 2.4 oz jars capers
  • olive oil
  • **red or green curry paste
  • sesame oil
  • 5 T toasted sesame seeds
  • canola oil
  • dijon mustard
  • agave nectar
  • soy sauce
  • 1 box firm silken tofu
  • 2 1/4 c salsa – mild
  • **1 jar marinara
  • 8 oz linguine
  • 1 box jumbo pasta shells
  • 8 oz any shape pasta you want
  • pure maple syrup
  • 1/2 c soy milk
  • 1 c any non-dairy milk
  • **cold cereal of your choice
  • ??**box of granola if you are not making it yourself
  • jar of all natural peanut butter
  • tahini
  • 1 pickle

in the cold section:

  • miso paste
  • 1 8 oz package of tempeh
  • vegan mayo – (now available in lots of supermarkets – look for earth balance mindful mayo, vegenaise, or nasoya nayonaise)
  • 2 14 oz packages firm tofu
  • 2 14 oz packages extra firm tofu
  • non dairy sour cream such as tofutti

Frozen:

  • **frozen french fries
  • **frozen pie crust

Bread:

  • **1 loaf sliced whole wheat
  • 1 loaf italian or french
  • **1 package tortillas
  • **4 burger buns
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