The
Vegan Program is a
clinically proven way to get your blood sugar under control, lose
weight, lower your cholesterol and blood pressure and boost your energy.
Do
not eat
animal products, like all meats, fish, seafood, eggs and milk products
(cheese, yogurt, milk, butter, cream, etc.). You will eliminate all
cholesterol and animal fat from your diet. Fat is also found in fried
foods, potato chips, french fries, onion rings and doughnuts.
Keep
vegetable oils to a minimum. No other food is more calorie dense!
Favor
foods
with low glycemic index like pumpernickel, light or dark rye bread,
whole wheat pasta cooked al dente, long grain brown rice, old fashioned
oatmeal and yams or sweet potatoes.
Focus
on the
new four
food groups:
(a)
whole grains
(b)
legumes
(c)
vegetables
(d)
fruits (watermelon and pineapple have a high G.I )
Take
a
multivitamin as a convenient source of vitamin B12 and vitamin D.
Your
sugar
levels will probably drop; check with your doctor to reduce your
medication.
Some
studies
have shown that meat can cause cancer and heart disease.
Dairy
products are linked to prostate and ovarian cancer and many allergies
(Harvard studies)
There
are
two problems with eggs, “the yolk and the white”. A
single egg has 213 mg of cholesterol and 5 grams of fat, which is more
than an 8 ounce steak.
On
average,
by eating vegan foods, you will lose one pound per week without paying
too much attention to portion sizes, calories and carbs.
Healthful
Breakfast Ideas:
-Hot
cereals
such as oatmeal, whole grain wheat cereal with cinnamon, raisins and
apple sauce.
-Cold
cereals such as bran flakes with fat-free soy or rice milk.
-Melon,
cantaloupe, bananas and other fruits.
-Rye
or
pumpernickel toast (no butter or margarine)
-Veggie
sausage, veggie bacon, scrambled tofu.
-Burritos
filled with “refried beans”, lettuce and tomato (no
egg and cheese).
Healthful
Lunch Ideas:
Salads:
-Garden
salad with fat-free dressing.
-Three-bean
salad.
-Pasta
salad.
-Black
bean
and corn salad.
-Grain-based
salad like noodles, couscous or rice.
Soups:
(must be low-fat and free of animal products)
-Minestrone.
-Mixed
vegetable.
-Mushroom
barley.
-Black
bean.
-Vegetarian
chili.
-Split
pea.
Sandwiches/Wraps:
-Tomato,
cucumber, lettuce on rye bread with Dijon mustard.
-Hummus
on a
whole wheat pita with grated carrots and sprouts.
-Sandwich
made with fat-free alternatives such as veggie turkey or bologna.
-Italian
eggplant sub, baked eggplant slices, pizza sauce on a whole grain sub
roll.
-black
bean
and sweet potato burrito with corn.
Extras:
-Fresh
fruit.
-Chickpeas.
-Cut-up
vegetables.
Healthful
Dinner Ideas:
-
Spaghetti
squash with marinara sauce or tomato sauce and soy based Italian
sausage or vegetarian chili.
-
Fried Rice
(basmati, wild or brown rice), add veggies, tofu cubes or beans.
-
Lasagna
Roll-ups or Spinach Lasagna with a side salad (low-fat tofu replaces
ricotta, imitation cream – tofutti)
-
Couscous
with veggie burger and preferred veggies or salad.
-
Pasta
(spaghetti or other whole wheat pasta) with marinara sauce and side
salad.
-
Stir-Fry.
Any vegetable and bean sprouts, bok choy, zucchini, eggplant served on
a bed of rice or barley.
-
Vegetarian
Chili on potato or on rye bread with a salad or vegetables.
-
Grilled
vegetables. Zucchini and/or Eggplant with pesto or tomato sauce, sweet
potato gnocchi and veggie burger.
-
Tofu
Shish-Kabobs on a bed of basmati rice.
-
Beans and
Rice, black-eyed beans with salsa.
-
Mexican
Pizzas: refried beans on a whole wheat wrap, veggie wieners, imitation
cream cheese, cubed tomatoes, onion and peppers.
-
Stuffed
peppers: lentils or rice, onions, celery, mushrooms, peas and tomato
sauce.
This
document is only a partial attempt at summarizing Dr.
Barnard’s book.
For a complete picture, any interested party should personally read
the
whole book.
The
healthful ideas and the recipes are in part from his book, other books,
articles from the internet and Claire’s menus.
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