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Vegan or Not

If there's one thing I've learned from years of schooling and reading through thousands of research studies, its that it’s not enough to just remove harmful foods from your diet. It is crucial to also add in more of the healthy stuff, and this makes a big impact on our health. Vegan or not, every person could benefit from adding more variety of healthy foods to their diet.

This eating guide below is most appropriate for smaller women that are sedentary or moderately active, or taller women with goals to lose weight healthfully. This menu is designed to be all-natural, heart healthy, and carbohydrate-controlled. The recommendations here are scientifically supported, evidence-based suggestions for balanced meals and healthy protein combinations on a vegan diet.

Primarily drawn from Dr Greger's Daily Dozen checklist for healthy eating as a vegan, I'll give you some simple meals you can create at home that are balanced, nutritions, and heart healthy and carbohydrate-steady. Instead of following the menu to the letter, you can also use his checklist here:

No gimmicks, no food products. Just natural and simple.


Cannelini beans with sage

Soba noodle salad with Miso dressing

Black bean pasta with marinara sauce

Tofu stir-fry with brown rice

Kale three-bean salad

Tacos- fat free refried beans, avocado, pickled cabbage and onions and pico de gallo

cauliflower-brown rice biryani with chickpeas and vegetables

Cauliflower-brown rice tofu fried rice stir-fry

Lentil-chard soup

Falafel sandwich

Falafel salad

Pesto Tempeh Asparagus Bowl


Toasts with roasted bell pepper hummus

Oatmeal with flax seed meal

Toasts with chickpea-mushroom pate

muesli with lentils and 1/2 cup fresh berries


1 cup mixed berries, 1/4 cup almonds

Chia pudding with almond milk and 1/2 cup fruit

Rice cake with almond butter, strawberry slices

Rice cake with chickpea-mushroom pate

Roasted spiced chickpeas



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