LuAnne's Page
P.O. Box 126 * Negaunee, MI 49866 * (906) 236-1279 * info@northernvegans.com
This information does NOT take the place of medical advice.  
Please consult with your doctor before making any changes to your diet.
LuAnne's Sample Diet
I don't like to cook but know that in order to eat healthy I MUST spend some time in the kitchen.  Here is
how I try to keep things simple. I eat small frequent meals.  I split my "lunch" into 3 meals.  Times in the
schedule below are very approximate.  I try to eat when I am hungry.  See note 4 below.

1)  Twice a week (usually Sunday and Wednesday nights) I prepare a large basic salad that will last
about 3 days (I use organic kale, sprouts and then whatever other vegetables look good including
broccoli (I use the stems, too), peppers, onions, tomatoes, zucchini, cucumber, yellow squash, daikon,
celery, etc.)  I try to eat about 50-75% of my food "raw" so salad is the centerpiece of my mid-day meals
and also used at other meals.
2)  Twice a week I prepare a small pot of grains or noodles (brown rice is my favorite, but I also use millet,
whole wheat spirals, etc.)  You can experiment with quinoa, barley, orzo, etc.
3)  I use the salad mix and grain/noodles to create lunches based on whatever is around to add to it.  I'll
also use them to supplement dinners.
4)  I always carry a dry cereal mix (cereal, dried fruit such as raisins or currants, ground flax seed, dried
coconut and nuts) and/or some unsweetened raw food bars because sometimes I get hungry for
something more than what I brought with me to work and don't want to have to go to the vending machine.
5)  I always try to have some snack foods at home, too.  Raw food bars, fruit, cut vegetables, brown rice
crackers, hummus or bean dip, etc.  
6)  Hunger will depend on your activity level.  Really listen to your body to see if you are hungry, thirsty or
just bored.  If you find yourself really getting hungry too frequently and losing weight, increase the
amount of grains and beans in your meals.  If you are gaining weight, increase exercise or reduce
grains/beans and replace them with more vegetables.
7)  If you don't like tofu or have an allergy to soy, use more varieties of beans.  Beans are excellent in
salads and can be used in stir fries, too.
Weekday

5am - Apple
6:30am - Fruit juice
sweetened corn flakes
with ground flaxseed
with a few raspberries
and soy milk

9:30am - about 1/3 of
lunch (see below)

Noon - 1/3 lunch
Salad mix with about 1
cup of brown rice PLUS
almonds and raisins with
apple-cider vinegar as a
dressing

1:30pm - Orange
segments (prepared in
the morning & eaten
with a spoon to avoid
the stickiness)

3pm - Remaining 1/3
lunch salad

5:30pm -Taco Salad
Salad mix with brown
rice.  Adding salsa, 1/3
can of black or pinto
beans, nutritional yeast,
soy sour cream, taco
seasoning and a few
crushed corn chips as
"croutons".

8pm-Chips & salsa.
 Weekday

5am - 1/2 grapefruit
6:30am - 1 slice
sprouted grain bread
with peanut butter

9:30am - about 1/3
lunch (see below)

Noon - 1/3 lunch
Taco Salad
Salad mix with brown
rice.  Adding salsa, 1/3
can of black or pinto
beans, nutritional yeast,
soy sour cream, taco
seasoning and (packed
separately & split for the
3 meals) a few crushed
corn chips as "croutons".

1:30pm - Larabar or
other raw food bar

3pm - Remaining 1/3
lunch salad.

6pm - Fajitas
Follow the first steps to
prepare tofu from the
Chickenless salad recipe.

*Plan for leftovers for
next day's salad.  Break
tofu into pieces and use
on flour tortilla wrap with
salad mix, salsa, soy
sour cream, and beans.  
I often make a bean dip
(pinto & black beans
mixed with salsa) to
spread on the wrap first.

8pm-Make Date Cake
while oven is hot from
dinner.  Have 1 piece for
dessert.
 Weekday

5am - Orange
6:30am - Oatmeal with
raisins, walnuts,
cinnamon & fortified,
unsweetened soy milk

9:30 am - about 1/3
lunch

Noon - 1/3 lunch
Salad mix with leftover
chickenless tofu PLUS
orange segments, dried
cranberries, walnuts and
balsamic or red wine
vinegar as a dressing.

1:30 p.m. Date cake

3pm - Remaining 1/3
lunch

6pm - Tofu scramble
(saute onions, carrots,
kale stems in soy sauce
until soft, add frozen
corn and mash in tofu
block, add kale leaves
and cook until warm.  
Endless variations to try,
use whatever vegetables
you like).  

9pm - Rice Dream or
other non-dairy dessert
with fresh fruit or 100%
fruit preserves
 Weekend

6:30am - Leftover Tofu
scramble (or make
fresh).  Eat with a piece
of sprouted grain bread
dry or with soy
margarine.  1-2 cups of
Teccino (a caffiene-free
roasted grain beverage
very similar to coffee)
with fortified,
unsweetened soy milk
and a sprinkle of
cinnamon.

10:30am - Make crispy
rice treats & have a
square.  **Also make
hummus and cut some
carrots & celery sticks
(put in water in
container) while in the
kitchen.  These two
items would work for
snack foods all weekend
& into the next week.

1:30pm - Veggie burger
with lots of toppings and
canned vegan baked
beans

4pm - Hummus &
veggies and/or Mary's
Gone Crackers

7pm - I usually pick out
a recipes from one of
my cookbooks or from a
Web site to try.  If I don't
have time, I just stir fry
some vegetables (in soy
sauce and water) that I
have on hand and
supplement with a
frozen oriental
vegetable blend.  
(Tempeh is a great
addition.)  I serve over
Udon noodles or brown
rice or millet and eat
with a salad.

9pm - Popcorn with
VeganParma sprinkled
on it.