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best vegetarian foods

There is a world of reasons to go meatless, from heart health to animal welfare. 2 to 2 1/2 cups Morningstar Farms Meat Starters (or similar vegetarian soy substitute for ground beef), partially thawed, 1/4 teaspoon freshly ground pepper or ground white pepper, 1 1/2 cups 1% low-fat milk or fat-free half-and-half, 1 large egg (use a higher omega-3 brand, if available), 1 cup (4 ounces) reduced-fat sharp cheddar cheese, grated, WebMD Weight Loss Clinic members: Journal as 1 frozen dinner light OR 1 veggie patty with sauce OR 1 cup hearty stews, chili, bean soup. Roasted Curried Chickpeas and Cauliflower, Cauliflower with Roasted Almond & Pepper Dip, Avocado Fruit Salad with Tangerine Vinaigrette, Roasted Tater Rounds with Green Onions & Tarragon, Spaghetti Squash with Balsamic Vegetables and Toasted Pine Nuts, Tropical Fusion Salad with Spicy Tortilla Ribbons, Do Not Sell My Personal Information – CA Residents. Boca (10% Daily Value for Vitamin C). Amy’s All American Veggie Burger, made with organic vegetables & grains. By Rita. (10% Daily Value for calcium). (45% Daily Value for Vitamin A, 10% for Vitamin C). Veganism involves observing a vegan diet, which is a diet that includes no animals or animal products of any kind. Surprisingly good -- my teenage daughters even like them. Seasonings include organic curry powder and organic soy sauce. “Buying some of the trendy vegan substitution products can get pricy, but foods like beans, lentils, rice, fruits, and vegetables are all inexpensive vegan staples,” Caspero says. Best Vegan Recipes No meat, no eggs, no cheese — no problem! Add the onions and peppers and cook, stirring occasionally, until peppers are tender (about 8 minutes). Nutrition Information: Per serving: 213 calories, 17 g protein, 20 g carbohydrate, 7.2 g fat, 3 g saturated fat, 50 mg cholesterol, 1.5 g fiber, 533 mg sodium. (6% Daily Value for Vitamin C). After the first 4 minutes, add up to 1/2 cup water to the skillet as needed to help cook the vegetables. 95 Vegan Recipes Even Meat Eaters Love [Main Dishes & Sides] Calories from fat: 33%. Calories from fat: 38.5%. Calories from fat: 11%. It doesn’t taste like pork sausage, but it's good for a non-meat sausage. (10% Daily Value for Vitamin A, 20% Daily Value for calcium). Vegetarian products generally fit into these categories: Thinking back to some of the products I’ve tried over the last couple of years and including products recommended by friends, here are some of the best-tasting vegetarian products that can be found in supermarket chains and specialty markets. Add the sausage links and beer, reduce heat to low, cover skillet and simmer for about 6 minutes. Pretty tasty, and not too spicy. Coat a 9-inch deep-dish pie plate with canola cooking spray. This is made with Organic Vegetables and organic wheat flour. Garden Nov 12, 2020 18 Vegan Thanksgiving Desserts That Will Show Up Your Tofurky. Enlisting the help of Carolyn Brown, nutrition expert and co-founder of Foodtrainers, we compiled the best vegan and vegetarian muscle-building food sources. The main ingredients in the won ton filling are organic tofu, organic cabbage, baby bok choy, green peas, and carrots. It's a tasty burger with a great texture. The small amount of food was surprisingly satisfying. Trader Joe’s Meatless Meatballs (or similar product), 2 ounces reduced-fat cheese, soy cheese, or other cheese of your choice. One bag makes about 3 servings of 5 gyoza each. You can leave out the zucchini blossoms since they are only in season for a short while, but if you can find them, make sure to use them! The first five ingredients are organic tomatoes, eggplant, mozzarella cheese, water, and breadcrumbs. Calories from fat: 31.5%. 2 links Boca Italian Meatless Sausage, partially thawed, 3 to 6 tablespoons nonalcoholic beer, light beer, or water, 2 small green or red bell peppers, cut into 1/2-inch strips, WebMD Weight Loss Clinic members: Journal as 1 veggie burger sandwich OR 1 frozen dinner light + 1/2 cup vegetables with 1 tsp fat maximum. Gardenburger Breakfast Sausage (meatless). Turn off the heat; stir in the black beans and green onions. A plant-based diet low in fat yielded several metabolic benefits, according to a new trial. I came up with this list by using the food database that the USDA provides, and extracting the nutritional information for over 120 vegan whole foods. Ok, so the next fresh fruit on our list. With fork, whisk or electric mixer, beat eggs with egg substitute until well blended. By Marisa Cohen. Nutrition Information: 1 burger has 120 calories, 10 grams protein, 3 grams fat, 0 gram saturated fat, 0 mg cholesterol, 15 g carbohydrate, 3 grams fiber, 390 mg sodium. In this recipe, butternut squash (our vitamin A-packed, cold-weather favorite) stands in for beef, getting a long, slow braise in a savory, herb-heavy vegetable broth, yielding fork-tender “steaks” that get smothered in the quick-simmer sauce. This is a nice-tasting alternative to the more processed pizza pockets on the market. If you like, use soy-based cheese instead of the reduced- fat cheddar. Jolinda Hackett has written five books about plant-based cooking and has developed hundreds of How Does It Taste? This is Gardenburger’s top-selling burger for a reason. The first five ingredients are water, soy protein isolate, expeller pressed canola oil, textured soy protein concentrate, and egg whites. I suggest serving it with high-fiber bread or bun to increase the fiber count for the meal. How Does It Taste? Nutrition Information: 1 patty (43 grams) has 45 calories, 5 g protein, 3 g carbohydrate, 2.5 g fat, 0 g saturated fat, 0 mg cholesterol, 2 g fiber, 270 mg sodium. Trader Joe’s Meatless Meatballs. Good enough to make me want to eat the whole container. In addition to curating recipes, she writes articles, develops recipes and is our in-house nutrition expert. Cut the sausages lengthwise in half. The pot stickers are done when the water has evaporated. When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. Nutrition Information: Five gyoza have 270 calories, 5 g protein, 40 g carbohydrate, 10 g fat, 1.5 g saturated fat, < 5 mg cholesterol, 5 g fiber, 600 mg sodium. How Does It Taste? You can use this instead of cooked ground beef. Whether you're following a vegetarian diet full-time or part-time, and whether you're eating more vegetarian foods because of health, budget, or ethical reasons, you probably want to know which vegetarian products are worth buying. Vegetable Meatless Burger. Vegan Zucchini Noodles with Chickpeas and Zucchini Blossoms. Set under the broiler briefly just to crisp the bread (watch carefully). Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs. Add sauteed green pepper or onions, if desired. Top the pie with tomato slices, sprinkle the cheese evenly over the top, and bake about 5 minutes more (a knife inserted in the center should come out reasonably clean.). The first five ingredients are organic wheat and whole-wheat flour, part-skim mozzarella cheese, organic tomato puree, filtered water, and organic extra-virgin olive oil. But lemons can … Meanwhile, toast sandwich roll halves in the toaster or toaster oven or grill in a nonstick frying pan (after spraying the cut sides of the rolls with canola cooking spray) until nicely brown. Vegetable Masala Burger. Nutrition Information: Per serving: 321 calories, 18 g protein, 38 g carbohydrate, 11 g fat, .9 g saturated fat, 0 mg cholesterol, 7 g fiber, 861 mg sodium. It has a mild pleasant flavor and seems to work best when added to a mixed dish like chili, enchiladas, or casseroles.Nutrition Information: 2/3 cup has 80 calories, 10 g protein, 4 g carbohydrate, 2.5 g fat, 0 g saturated fat, 0 mg cholesterol, 3 g fiber, 240 mg sodium. You drastically shrink your body’s supply of six vital nutrients: protein and iron—which can be the toughest to get in adequate quantities—plus calcium, zinc, vitamin B12 and vitamin D. Nutrition Information: 1 entrée has 300 calories, 9 g protein, 41 g carbohydrate, 12 g fat, 3.5 g saturated fat, 0 mg cholesterol, 6 g fiber, 680 mg sodium. Sprinkle cheese over the top of the egg mixture. How Does It Taste? Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week. 99 ($0.86/Ounce) Some products I buy again and again, while for others, one taste was too many. Products like soy cheese and vegetarian versions of hot dogs. Calories from fat: 39%. Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Tasty steps. 3. Spoon half of the egg mixture on top of each tortilla, then top with half the salsa and half the avocado slices. How Does It Taste? Coat pan generously with olive oil or canola cooking spray. 2. Nuts, seeds and their byproducts are a great addition to any vegan … The first 10 ingredients are wholesome enough: organic onions, organic mushrooms, filtered water, wheat gluten, textured soy protein concentrate, organic bulgur wheat, organic celery, organic carrots, organic walnuts, and organic oats. I suggest using the oven or toaster oven to warm them up instead of the microwave. (6% Daily Value for calcium and 15% Daily Value for iron). OK. © 2005 - 2019 WebMD LLC. Nuts and seeds. Place frozen meatballs in a microwave-safe container; heat on HIGH for about one minute. Nutrition Information: Per serving: 379 calories, 28 g protein, 38 g carbohydrate, 13 g fat, 4.4 g saturated fat, 20 mg cholesterol, 7.5 g fiber, 1229 mg sodium. How Does It Taste? The first five ingredients are cooked brown rice, vegetables (mushrooms, onions), water, rolled oats, and bulgur wheat (hydrated). The 5th Edition of Simply Vegan has a completely updated nutrition section and over 160 recipes. The texture is far from a real Italian sausage, but isn’t altogether unappetizing. Layer the pepper and onion mixture and the split links on the roll bottom. Products like soy cheese and vegetarian versions of hot dogs, breakfast sausages, chicken nuggets, ground beef, and burgers are included in this grouping. If you like a little dark brown crust on the bottom of your pot stickers, preheat 1 tablespoon canola oil in a nonstick skillet, then place the frozen gyoza flat-side down in the pan and saute on medium-high heat for about 4 minutes. Calories from fat: 29%. It's even better when you include it in a breakfast dish with other flavorful ingredients. How Does It Taste? Here are some vegetarian favorites you can find at your local Whole Foods specialty market. Peggy is a Senior Food Editor for Taste of Home. Nuts, Nut Butters and Seeds. Add the meatless Italian sausage chunks to the same frying pan as the tortillas (adding another coat of cooking spray, if needed) and cook over medium-high heat until hot throughout and lightly brown in some areas. Vegetable oils. They have a soft textured filling with a mild curry flavor. Vegans Know How to Party Chef Berkoff shows you how to put on a party for vegans and those who enjoy great food. The first three ingredients listed on the label are textured vegetable protein, water, and corn oil. I like to sprinkle some freshly grated Parmesan cheese over the top for added flavor. Meat substitutes, which are made to replace or look like popular meat or dairy products. : Read VRG's new Vegan Nutrition in Pregnancy and Childhood brochure online. 17 tasty products that fit into a vegetarian diet, plus 4 vegetarian recipes that use them. Gardein has hit the nail on the head with these mini pockets. Calories from fat: 41%. When underside is lightly brown, flip tortilla over to brown other side. Eggplant’s meaty texture makes it a great ingredient for vegan and vegetarian dishes. They work well with high-flavor sauces or ingredients. Preheat oven to 400 degrees. Taste of Home is America's #1 cooking magazine. Foods for lacto-ovo lovers (lacto-ovo vegetarians are those who consume milk and egg products as well as plant foods). Calories from fat: 35%. The meatballs have an appealing, tender texture and a pleasant, mild flavor. Pretty good. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts. These brown nicely if you fry them in a nonstick pan coated with canola or olive oil cooking spray. Amy’s Cheese Pizza Pocket Sandwich (contains milk products). Call (410) 366-8343 to order printed copies. Nutrition Information: Per serving: 448 calories, 37.4 g protein, 36.4 g carbohydrate, 17 g fat, 5 g saturated fat, 233 mg cholesterol, 8.3 g fiber, 1318 mg sodium. (35% Daily value for Vitamin A). I suggest pan-frying your burger with a little olive oil cooking spray. Pour batter over the Meat Starters mixture and bake for 25 minutes. Vegan Pad Thai with Tofu. Pile a scoop of this rich lentil ragu onto a bowlful of spaghetti for an … How Does It Taste? No problem. Remove from frying pan and repeat with the second corn tortilla. That being said, studies show that certain lifestyle choices may reduce the severity of coronavirus symptoms, such as following a vegan diet, according to several top U.K. doctors. (8% Daily Value for Vitamin A, 15% for Vitamin C). How Does It Taste? Braised short ribs are an iconic comfort food, but that doesn’t mean vegetarians have to miss out! These would work well in dishes calling for whole or sliced Italian sausage, like marinara sauce for pasta. Here are all the secrets you need to know for how to make the best vegan chili! This salad puts all the best textures … Nutrition Information:1 burger has 120 calories, 2 g protein, 12 g carbohydrate, 8 g fat, 1 gram saturated fat, 0 mg cholesterol, 1 gram fiber, 360 mg sodium. Calories from fat: 17%. Nutrition Information: 1 burger has 130 calories, 15 grams protein, 3 grams fat, 0 gram saturated fat, 0 mg cholesterol, 9 grams carbohydrate, 4 grams fiber, 400 mg sodium. WebMD Weight Loss Clinic members: Journal as 1 veggie burger sandwich + 2 ounces low-fat cheese OR 1 portion regular frozen dinner OR 1 vegetarian patty with sauce + 2 slices of whole grain bread. The mild flavor works well with stronger flavored toppings and condiments, like stone-ground mustard or spicy BBQ sauce. Nutrition Information: 1 serving (3/4 cup) has 160 calories, 11 g protein, 14 g carbohydrate, 7 g fat, 3.5 g saturated fat, 25 mg cholesterol, 3 g fiber, 500 mg sodium. Dishes like vegetable lasagna, cheese pizza, and vegetarian burgers that include cheese would fit into this grouping. The first five ingredients are soy protein concentrate-hydrated, canola oil, ground flaxseed, vegetable gum, and salt. I like to sprinkle in some soy nuts or chopped peanuts for added flavor and crunch. Nutrition Information: 4 nuggets (3 ounces) have 180 calories, 14 g protein, 17 g carbohydrate, 7 g fat, .5 g saturated fat, 0 mg cholesterol, 3 g fiber, 500 mg sodium. The table below is the result when I sort by … Boca Original Meatless Chik’n Nuggets. You are likely getting enough protein because vegan-friendly protein food sources and supplements are abundant. Learn about Protein, Calcium, B12, Omega-3s, Pregnancy, and more. Here are some favorites that are available in most major supermarket chains. Amy’s Indian: Vegetable Korma. Pretty good. Morningstar Farms Meal Starters. Nutrition Information: 6 meatballs (85 grams) have 140 calories, 16 g protein, 8 g carbohydrate, 6 g fat, 0 g saturated fat, 0 mg cholesterol, 4 g fiber, 560 mg sodium. Calories from fat: 36%. Calories from fat: 30%. We promise this will be the last one! It has the same great flavor and texture that helped define veggie burgers many years ago. They don’t have a lot of flavor, so are best served with a dipping sauce. Preheat oven broiler or toaster oven broiler. Coat both sides of a corn tortilla with canola cooking spray; place in a nonstick frying pan over medium-high heat. All rights reserved. These four vegetarian recipes are a snap to make because they make use of the products listed above. Calories from fat: 60%. Dairy alternatives such as soymilk, coconut milk, and almond milk. Ready in under an hour, these vegan recipes … How Does It Taste? But vegetarian diets vary in what foods they include and exclude: 1. As more Americans turn toward plant-based eating, incorporating meat-free dishes into your weekly menu plan is an easy way to cut meat consumption, increase your intake of vital nutrients and phytochemicals you can only find in plants, … Dairy products, such as milk, cheese, yogurt and butter, are included. These nuggets are made with water, soy protein concentrate, soy protein isolate, textured wheat protein and yeast extract. How Does It Taste? Grocery store shelves are packed with exciting new plant proteins and vegetarian convenience foods that make substituting meat easy and delicious. She studied dietetics at the University of Illinois and completed post-graduate studies at the Medical University of South Carolina to become a registered dietitian nutritionist. This is the lacto-ovo vegetarian rendition of the popular recipe from Bisquick. Vegan recipes have a bad reputation as being difficult or time-consuming, but these easy vegan recipes are far from hard. Lentil ragu. Get the recipe: Curried Eggplant With Tomatoes and Basil. How Does It Taste? How Does It Taste? 70 Best Vegan Recipes - Easy Vegan Dinner Ideas You'll Love The porkless filling is AMAZINGLY delicious. Cover pan and let the mixture sit for a couple of minutes to melt the cheese and blend flavors. Nutrition Information: 1 container has 290 calories, 13 g protein, 41 g carbohydrate, 9 g fat, 4 g saturated fat, 20 mg cholesterol, 5 g fiber, 720 mg sodium. The first five ingredients are textured vegetable protein (soy protein concentrate, caramel color), water, wheat gluten, soy protein, and canola oil. There are many dishes that are naturally meatless or can be made in a meatless version. Pretty good. Broccoli Spoon Salad With Warm Vinaigrette. Breads, rice, and pasta. These veggie corn dogs are made with soy protein concentrate, wheat gluten, egg whites, dextrose, canola oil, and other ingredients. This burger has a pleasant Indian flavor with hot spices. Root vegetables like sweet potatoes, potatoes, and acorn squash are good sources of complex carbs. Trader Joe’s Thai Vegetable Gyoza (pot stickers). Calories from fat: 28%. But nutritionally, there’s one tricky trade-off. In large mixing bowl, beat the milk or fat-free half-and-half, reduced-fat Bisquick, egg, and egg substitute with mixer on high speed until smooth (about 1 minute). Nutrition Information: 1 container has 600 calories, 18 g protein, 114 g carbohydrate, 7 g fat, 1.5 g saturated fat, 0 mg cholesterol, 3 g fiber, 840 mg sodium. Place each prepared corn tortilla on a plate. 27 Best Vegan Thanksgiving Recipes to Make in 2020. Nutrition Information: 1 serving (about 6 pieces) has 80 calories, 3 g protein, 15 g carbohydrate, 1.5 g fat, 0 g saturated fat, 0 mg cholesterol, 1 g fiber, 230 mg sodium. Reduce heat to medium or medium-low (if your stove runs hot); pour in the egg mixture and gently stir with the sausage pieces until egg is almost cooked throughout (1 to 2 minutes). A Guide for New Vegetarians, Kristen Bell on Acting, Advocacy, and Health Advice. Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, Slideshow: What Can I Eat? Kapka Vegan Ready to Cook Variety Cups - All Natural, 100% Vegetarian, Non GMO, Authentic Indian Food, Assorted Pack of 5 (3.5oz/100gms Each) 4.1 out of 5 stars 280 $14.99 $ 14 . The Chico Natural Foods Cooperative has a wide variety of vegan desserts available for the season, including pies and ice creams that go well with many dishes. On a vegan diet, you can eat foods made from plants, including: Fruits and vegetables. O’Hana House Vegetarian Indian Curry Bite Size Won Ton (mini pot-sticker appetizers). (15% Daily Value for Vitamin A). Cook up flavorful dishes with meat- and dairy-free spins on Turkey Day classics. How Does It Taste? I'm not a super big fan of BBQ sauce but there is just the right amount of spicy heat and sweet and tangy. Nutrition Information: 1 corn dog has 160 calories, 9 g protein, 22 g carbohydrate, 3.5 g fat, .5 g saturated fat, 0 mg cholesterol, 1 g fiber, 560 mg sodium. Calories from fat: 34%. How Does It Taste? The first five ingredients are water, organic textured soy flour, organic zucchini, organic red bell peppers, and organic textured wheat. How Long Does Coronavirus Live On Surfaces? No eggs? Calories from fat: 30%. Set the tortillas aside. In medium bowl, toss together the meat starters, green onion, pepper and oregano; spread mixture in the prepared pie plate. Trader Joe’s Garden Vegetable Lasagna (contains milk products). For those who are living the vegan or vegetarian lifestyle, you likely already understand the importance of getting enough vitamins like vitamins B12 and D, along with adequate amounts of iodine, iron, calcium and zinc. It can extend to an entire lifestyle that precludes animal products from all aspects of life. This ismade with organic vegetables and rice, curried vegetables with rice, and dal. Continue to enjoy cakes and comfort food, curries and healthy meals - and all your favourite dishes - the vegan-friendly way. Pour in about 1/4 cup of water; reduce heat to medium and cover. WebMD does not provide medical advice, diagnosis or treatment. Nutrition Information: 1 burger has 100 calories, 5 g protein, 14 g carbohydrate, 3.5 g fat, 1 g saturated fat, 5 mg cholesterol, 5 grams fiber, 420 mg sodium. Cover meatballs with the pizza sauce, cover the container and continue to heat in microwave for 30 seconds more. It has a slightly oily texture. These are traditional Thai-style rice noodles in a peanut-based sauce with tofu, scallions, and carrots. There are many factors that contribute to the sometimes-fatal effects of COVID-19 — a compromised immune system, old age, lung conditions, and obesity are only a few. Michael Angelo’s Eggplant Parmesan (contains eggs and cheese). Store in air-tight meal-prep containers to keep fresh (To buy: amazon.com, $38). The flavor is pretty good; I had no problem finishing the whole sausage. While the sausage is cooking, heat the olive oil in a large, nonstick skillet over medium-low heat. Lay half the meatball marinara mixture on top of each bottom roll half, then sprinkle half the cheese over each meatball mixture. Cover with the top side of the roll and enjoy. Cut each roll crosswise in half for easier eating. Nutrition Information: 1 pocket has 310 calories, 14 g protein, 42 g carbohydrate, 10 g fat, 3.5 g saturated fat, 15 mg cholesterol, 4 g fiber, 450 mg sodium. Calories from fats: 28%. Each patty contributes .28 grams of plant omega-3s from canola oil and ground flaxseed. Cover with top of the rolls. Calories from fat: 30%. The first five ingredients are potatoes, canola oil, carrots, green beans, and water. Heat a medium nonstick skillet over medium heat. Boca Italian Meatless Sausage (contains eggs). As a transitioning vegan I am always looking for "meat" alternatives that don't taste like cardboard and dog food. Calories from fat: 50%. I have them in the freezer so they can make themselves a quick snack every now and then. Lemons. Trader Joe’s Meatless Corn Dogs. How Does It Taste? Below that, you'll find some vegetarian recipes using these products. Peggy has nearly 20 years of experience in the industry. Nutrition Information: 1 sausage (2.5 ounces) has 130 calories, 13 g protein, 6 g carbohydrate, 6 g fat, 0 g saturated fat, 0 mg cholesterol, 1 g fiber, 650 mg sodium. Optional: Sauteed green bell pepper strips or caramelized onions (In a nonstick frying pan over medium-high heat, saute 1 cup thinly sliced green pepper or thinly sliced onion in 1 teaspoon canola or olive oil or canola cooking spray until tender). Split the rolls lengthwise in half; spray the cut sides with olive oil or canola cooking spray. The Top Vegan Leucine Food Sources Per Serving and Calorie. After it's cooked, add condiments like sundried tomato bruschetta sauce, or your favorite mustard or salsa. I’m a practicing "part-time vegetarian," so I have tried all sorts of non-meat and alternative meat products. Can You Be a Vegetarian and Still Eat Meat? How Does It Taste? One container of this frozen entree actually contains 2 servings, so you’ll need to serve it with some whole-grain pasta or bread and perhaps some fruit to round out the meal. Calories from fat: 22.5%. This is a quick and nutritious vegan main. Legumes such as peas, beans, and lentils. Calories from fat: 20%. 2 large eggs (use a higher omega-3 brand, if available), 2 links Boca Italian Meatless Sausage (or similar product), partially thawed and coarsely chopped, 2/3 cup canned black beans, rinsed and drained (or use canned or cooked pinto or kidney beans), 1/4 cup chopped green onions (the white and part of the green), 2 ounces shredded reduced-fat cheese of your choice (sharp cheddar, Jack, or other), WebMD Weight Loss Clinic members: Journal as 2 eggs alone without added fat + 1 slice whole grain bread + 1 vegetarian patty with 1 tsp fat maximum OR 1 frozen dinner regular + 1/2 cup legumes without added fat OR 1 veggie burger sandwich + 2 eggs without added fat. Whole-food vegan diet: A diet based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. Gardenburger (Original). (70% Daily Value for vitamin A, 25% for calcium, 60% for Vitamin C). Protein: McKercher’s favorite vegan protein sources are beans, tempeh, tofu, lentils… She’s a mom, a foodie and enjoys being active in her rural Wisconsin community.

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