You are about to begin the most powerful and most life-changing three weeks ever. Most people never experience even a single day eating the foods their bodies were designed for. But now, you’ll have a chance to really put foods to work and learn what they can do for you.
If old habits have sabotaged your progress, you’ll be able to set them aside, and you’ll see the results on the scale and in how you feel. The confidence you will gain will change your life. Here’s how to start:
This chapter will get you ready for the Kickstart. No, we’re not diving in yet—this is not the time to change your diet. That’s what we’ll do shortly. For now, we’re just putting a toe in the water. We’re exploring new foods to see which ones work best for us.
Here are the seven steps that will get you set for the Kickstart:
Step 1. Food Selection: What’s Your Pleasure?
Step 2. Let’s Go Shopping!
Step 3. Testing Your Options
Step 4. Adapting Your Own Favorite Recipes
Step 5. Eating Well at Restaurants
Step 6. Finalizing Your Menu and Stocking Up
Step 7. Freeing Yourself from Temptations
We’ll go through the steps one by one. The idea is to keep our healthy guidelines in mind as you see which foods work best for you, whether you eat at home, at restaurants, or wherever you may be. Take several days to do this. Once you know what you like, it’s easy to jump into a new way of eating.
Our goal now is to look for foods that:
Take a piece of paper and jot down headings for breakfasts, lunches, dinners, and snacks. Then, under each heading, make a list of foods that fit the guidelines and that you would find appealing. You can include foods you already know and love, as well as new ones that you would like to try over the coming week. The goal is to come up with a list of foods that really will work for you when the Kickstart begins.
If you already know many foods that fit the bill, then all you need to do is to jot them down. If you need to explore a bit to find foods that will work for you, now’s the time to do that. In the chapters that follow, you’ll find a full set of menus and recipes that will give you plenty of ideas. Page through the appetizers, soups, main dishes, sides, and desserts. See what calls to you.
Later on, I’ll also show you how to adapt your own favorite recipes. And if you don’t cook—if you tend to favor convenience foods or to eat at restaurants—there are plenty of good choices, too. If you’re eating at restaurants or fast-food places, you’ll want to go through the same thought process: Which foods fit the guidelines and are appealing to you? You’ll find more tips on dining out in step 5.
Your list is entirely up to you. It can be as simple and short as you like, as conservative or adventurous as you prefer. Just make sure the foods you pick fit the guidelines (no animal products, keep oils to a minimum) and that they really are foods you would like to eat during your 21 days in the Kickstart program.
Let’s talk about some simple ideas. You’ll find many more in the recipe section.
Believe it or not, people who eat breakfast are thinner than people who don’t. Probably that is because they are less hungry later on, and less likely to binge on less-than-healthy foods.
Browse through the breakfast recipes in the back of this book and see which ones call to you. And here are some very simple and healthful ways to start your day:
Veggie Sausage or Bacon. If you normally eat sausage or bacon, the vegetarian versions of these foods will let you skip the fat and cholesterol while giving you plenty of healthful plant-derived protein, which is easier on your kidneys than animal protein. They are not identical to the meat varieties, but, over time, you’ll come to prefer them. Try a few different brands and see which ones you like best. Read the package labels; some contain egg white, which you’ll want to avoid.
Hot Cereals. Would you like a piping-hot bowl of oatmeal or perhaps cream of wheat? If so, what would you like to top it with—cinnamon, raisins, apple slices, blueberries, raspberries, or perhaps something else?
If you’ve never cooked oatmeal, don’t be afraid of the “old-fashioned” variety. The truth is, it cooks in just a few minutes, almost as quickly as instant oatmeal. Just mix one part oatmeal with two parts water, bring it to a boil, then simmer for a few minutes. If you like it crunchier and less creamy, boil the water before stirring in the oatmeal.
Cold Cereals can be healthful choices, especially simple varieties, such as bran cereal. Skip the ones that are sugared up for children’s tastes (especially if they have a toy inside!).
And top it with a nondairy milk. Soy milk is available at almost any grocery, of course, and health food stores stock endless other varieties, including rice milk, almond milk, oat milk, and hemp milk, in vanilla or chocolate, regular or low-fat, fortified or unfortified, et cetera. Try a few, and see which ones you like. And here’s an odd but interesting idea: Some people like to eat their cereal with orange juice instead of milk!
Scrambled Tofu. Many people are getting away from eggs because of concerns about their cholesterol and fat. Happily, tofu is almost identical to egg white in that it has little taste on its own, but picks up flavors as it cooks. Try our Breakfast Scramble recipes, and have fun with the many varieties, such as a delicious eggless Huevos Rancheros. You’ll also find boxed tofu-scrambler mixes at most grocery stores, usually shelved near rice or in the health food aisle. Nothing could be simpler: Just mix and sauté.
Pancakes and Waffles. As you will see in the recipe section, these breakfast favorites can be healthy and delicious. Try them, and you’ll see what I mean.
Fresh Fruit. For health, you can’t beat cantaloupe and other melons, berries, bananas, or other fresh fruit. If you find that you never seem to get around to eating the cantaloupes or melons you buy, here’s a trick: When you bring them home from the store, cut them up into bite-size pieces and put them in a bowl in the refrigerator. You’ll find they quickly disappear.
Breakfast Burritos. You’ll find a great Breakfast Burrito recipe in the back of this book. And if you’re looking for a super-quick breakfast, you can always pick up some frozen burritos. A few minutes in the microwave, and you have a nourishing breakfast. Many stores sell the Amy’s brand, or you can make your own and keep them in the freezer.
Okay, you have some breakfast possibilities. Take a moment to think about what you would really like to have, and jot those ideas down. And now, let’s see what you’d like for lunch and dinner.
You’ll find an abundance of great lunch and dinner ideas in the recipe section. Here are a few to get you started:
Soups. What’s better than a big bowl of hearty, hot soup? How about Rustic Tomato Soup, Sicilian Lentil and Escarole Soup, or Tuscan Harvest Soup (Ribollita)? All are simple, quick, and delicious.
An easy way to make your own soup is to start with a soup base, such as Manischewitz brand dried soup mix, and then add whatever frozen or fresh vegetables call to you. Be sure to make extra so you have some for the next day. You can also pack soup in a thermos for work or travel.
Of course, grocery stores carry lentil, split-pea, minestrone, barley-mushroom, and vegetarian vegetable soups, among other healthful choices. They are perfectly fine. You will find them in cans, and also frozen (for example, Tabatchnick brand). Low-sodium varieties are preferable and are available, especially at health food stores. For a quick meal in a pinch, it pays to keep instant soups on hand. You just open the cup and add hot water.
If you add extra vegetables, a soup becomes a stew, which is a meal in itself.
Salads can be a simple plate of greens or can be much more elaborate. Iceberg lettuce is okay, but you might also like to try romaine, arugula, radicchio, or fresh spinach. Tomatoes, cucumbers, green beans, and wax beans add flavor and crunch, and chickpeas or kidney beans add heartiness (along with protein, calcium, and iron). And top with steamed carrots, rotini, orange slices, or anything else you fancy.
You’ll find wonderful salads in the recipe section: How about our Artichoke Heart and Tomato Salad or Quinoa and Red Bean Salad? Top them with Roasted Red Pepper Vinaigrette, Creamy Chipotle Dressing, or maybe one of the many commercial brands.
All grocery stores stock low-fat, vegan dressings, which help you sidestep the fat and calories of regular dressings. And while you’re there, you may wish to pick up a jar or two of three-bean salad to keep on your shelf or in your drawer at work. It’s handy when you’re pressed for time.
Sandwiches. Starting with a whole-grain bread, add some mustard or vegan mayonnaise (try the Vegenaise and Nayonaise brands), then add your favorite filling. How about these:
Pizza. Whether you make it yourself or have it delivered, pizza can be healthy. Let the vegetable toppings—mushrooms, spinach, peppers, onions, sun-dried tomatoes, capers, and tomato sauce—replace the meat and cheese. For an especially quick and fun meal, try our recipe for Pita Pizzas. Kids love them.
For convenience, you’ll find frozen pizzas with rice crusts and vegan cheese at many supermarkets and health food stores.
If a cheeseless pizza sounds odd, let me suggest you hop the next flight to Rome. Every pizzeria in Italy includes cheeseless varieties on the menu.
Pasta Dishes. Spaghetti, angelhair, and all the other pasta varieties cook up in minutes. Try our Linguine with Seared Oyster Mushrooms; Fettuccine with Grilled Asparagus, Peas, and Lemon; or any of the others in the recipe section. They are all great.
If you’re pressed for time, it’s perfectly okay to use a prepared spaghetti sauce. Skip the meaty and cheesy brands. You’ll find that many popular brands include varieties free of animal products. You will also want to choose those with fewest fat grams.
For a cheesy flavor with no fat, add some nutritional yeast. It is sold in the supplement or bulk aisle at health food stores. Or you might want to add roasted garlic, tomato chunks, hot peppers, or whatever else your taste calls for.
You might also try vegetable lasagna, using layers of grilled vegetables, with low-fat tofu replacing the ricotta cheese.
With a green salad and some broccoli, spinach, asparagus, or rapini on the side, you’ve got a wonderful meal.
Bean Dishes. Beans are nutritious—with protein, calcium, iron, fiber, and even a trace of healthy omega-3 fatty acids—and are so economical, too. Here are a few ideas for our friend, the bean:
Convenience Meals. Manufacturers have responded to the demand for healthy, quick meals with a huge array of frozen dinners. You’ll find pasta dishes, Asian rice bowls, bean burritos, enchilada dinners, vegan pizza, and many others. Check the labels to be sure they meet our guidelines.
Between the recipe section and the ideas above, you should have plenty of possibilities. On your sheet, jot down the meals that appeal to you. This week, your job is just to try them out.
As you do so, remember that a healthy diet will not change your personality. If you are too impatient to cook now, you are going to still be your same impatient self whatever diet you follow. So think about whether convenience foods might be better choices than more involved recipes. And think about where you’ll be: at home, at work, on the road? You’ll want to be sure your food choices work for you.
Our plan won’t be complete without having some snacks on hand. Healthful snacks are part of your disaster-prevention program in case the munchies arrive unexpectedly. It pays to have some simple snacks in your drawer or on your shelf. The idea is not to surround yourself with irresistible snacks that you will dip into whether or not you are hungry. Just be sure to have a few simple, healthy things nearby. Here are some ideas:
Fresh and Dried Fruit. You can’t go wrong with apples, bananas, pears, oranges, grapes, mangoes, cantaloupe chunks, or any of the other seductions in the fruit section of your local grocery store. Dried fruit is handy, too. Try apricots, dates, dried plums, raisins, and cranberries.
Popcorn. The grease-covered movie variety isn’t such a healthy treat. But if you air-pop it, it’s perfectly fine. Have it plain or topped with nutritional yeast, lemon pepper, cinnamon, paprika, curry powder, garlic or onion powder, dried dill, or toasted sesame seeds.
Instant Soups. Stash away a few instant soup cups in your desk drawer. You’ll find lentil, minestrone, split pea, and many other varieties.
Three-Bean Salad. Next to your soup cups, you might stock a jar of three-bean salad. Unopened, it keeps for months.
Sandwiches. The hummus and CLT sandwich ideas mentioned above make great snacks. Make a little or a lot.
Other healthy snack ideas include toast with pure-berry jam (skip the butter), cereal with soy or rice milk, baked sweet potatoes, rice cakes, carrot or celery sticks, and low-fat crackers.
Fill in some snack ideas on your sheet. As before, the idea is to fill in items you know you want to include in your routine, or items that you would like to try. Next, we’ll go out and pick them up.
If you’re looking for more inspiration, you might visit two online sites: PCRM.org and NutritionMD.org. These sites, developed by the Physicians Committee for Responsible Medicine, have hundreds of recipes for you to try.
Now that you have an idea of what you’d like to eat, let’s head to the store. You’ll want to get whatever recipe ingredients you’ll need and any convenience foods you’d like to try.
While you’re shopping, take a look at the surprising array of great food products, both at the regular supermarket and at your nearest health food store. The idea now is to experiment. Try out new flavors and new products, and have fun with it.
Here are some healthful staples and some more adventurous items to look for on your grocery store treasure hunt. A few items are usually limited to health food stores; I’ll let you know which ones they are.
One word of caution: Don’t go shopping on an empty stomach, unless you want to return home with the jalapeño-flavored soy yogurt and frozen garlic pancakes that seemed like such a good idea at the time.
Vegetables and Fruits. Both are wonderfully healthful, of course. And they are also the original fast food. Pick up plenty to have on hand. While you’re there, see what’s new. Growing up in North Dakota, I neglected so many varieties of wonderful vegetables and fruits until I moved to Washington, DC. As I’ve learned, there are some real delights in the produce aisle! So if you are an apples-and-bananas kind of person, you might expand your horizons a bit with clementines, tangerines, grapes, plums, strawberries, kiwis, artichokes, Roma tomatoes, baby carrots, portobello mushrooms, endive, radicchio, and any of various spring salad mixes.
I’d suggest making a special place in your heart—and your grocery basket—for cruciferous vegetables: broccoli, cauliflower, Brussels sprouts, cabbage, kale, and so on. Dark green leafy vegetables are rich in calcium and iron, as well as folate, which reduces cancer risk. They also help protect against age-related vision loss. Pick up a lemon, too, so you can squeeze a bit of flavorful lemon juice on your green veggies.
Have a little fun in the pepper section. Nutritionally, peppers are high in vitamin C. Red peppers are really just ripe green peppers, but that extra growing time means they have double the vitamin C of a green pepper.
By the way, you can make great fajitas by stir-frying sliced green and red peppers in a dry pan with onions and mushrooms, then adding a splash of water to the pan until it evaporates. Season with fajita seasoning, and wrap in a tortilla.
Hot peppers act both as a condiment and as a medicine, in a way. They are rich in capsaicin, which is the active ingredient used in painkilling arthritis creams.
Take a look at the organic produce section, which is gradually becoming more generous at most stores. Buying organic is an especially good idea for vegetables and fruits that are often chemically treated on “conventional” farms: peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes, carrots, and pears. The difference between organic and conventional isn’t as great for hardier crops: onions, avocados, sweet corn, pineapples, mangoes, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomatoes, and sweet potatoes.
Tofu. Made from soybeans, this ancient Asian food is rich in protein and extremely versatile in the kitchen. You can scramble it up for breakfast, just like eggs. You can add it to soups and stir-fries, or chop it to make an eggless egg salad. It replaces cheese in lasagna, and it will probably do your taxes, if you ask it politely. It is often shelved in the produce aisle. Take a look in appendix 1 (Ingredients That May Be New to You) for details about how to select the right variety.
Tempeh. Next to the tofu (in health food stores and some larger grocery stores), you might find tempeh, which is made from fermented soybeans and various grains. It is similar to tofu in that it has little flavor on its own. It is often marinated and used like meat in stir-fries and many other dishes. It is easy to use, as you will see in the recipe section.
Meat Substitutes. Larger grocery stores and health food stores carry deli slices that taste like ham, bologna, turkey, salami, and more, but are actually made of soy or wheat protein. They are handy when you’re in a time crunch.
You’ll also find many meatless varieties of burgers, hot dogs, sausage, and bacon, as I’ve mentioned earlier. Read the labels to be sure they aren’t made with eggs or dairy products.
TVP (Textured Vegetable Protein) is made from defatted soybeans. It has a texture and flavor very much like ground beef, without the fat and cholesterol. You will find it in health food stores and online. You’ll find more details in appendix 1.
Seitan (pronounced SAY-tan) is a high-protein food made from wheat. It has such a meaty texture, you may find yourself asking your server if your veggie fajita wasn’t actually made with meat. It works great in stews, stir-fries, sandwiches, wraps, casseroles, and many other applications. You’ll find it at health food stores.
The Many Faces of Oatmeal. Old-fashioned oatmeal is made with oats that are flattened, or rolled. Quick and instant varieties are flattened, then cut or pulverized to make them quicker to cook. But even old-fashioned is pretty quick, as we saw earlier. I highly recommend keeping it on hand. You’ll also find steel-cut oats, which are cut, not flattened, so they take a bit longer to cook. Some stores carry Scottish and Irish oats, too.
However you buy them, oats are nutritious. While you’re thinking of it, pick up some raisins, cinnamon, blueberries, or whatever else you’d like as a topping.
Rice Cereal. Health food stores carry a variety of wonderful hot cereals. Rice cereal is creamy and delicious. You’ll also find barley, wheat, and many others.
Bran Cereal. With or without raisins, bran cereal is tasty and healthful. Other cold cereals are okay, but favor those with the fewest ingredients. Top them with soy milk, rice milk, or any other nondairy milk.
What has happened to the dairy case? It now holds all manner of delights that never came from a cow: soy milk, rice milk, oat milk, almond milk, hemp milk—you name it. And you’ll find a similar selection of nondairy yogurts.
Check out all the amazing new products. There are soups, rice dishes, boxed dinners, and more condiments than you can shake a celery stick at.
Canned Beans. You know about beans already; the thing to notice now is the variety: navy beans, black beans, pinto beans, kidney beans, limas, and on and on. Vegetarian baked beans omit the pork you didn’t want anyway.
Be sure to hop over to the dry bean aisle, too, where there is an even grander array of beans, lentils, and split peas, and they sell for pennies. If you thought it might be challenging to soak and cook dried beans, the process requires virtually no supervision.
Chickpeas. The chickpea is a bean, of course, but it deserves special praise for its versatility. It is at home in salads, soups, and casseroles, and you could even crack open a can of chickpeas for breakfast. Chickpeas play the starring role in hummus, the Middle Eastern spread used for sandwiches and dips.
Canned Soups are handy. Try lentil, split pea, minestrone, vegetarian vegetable, and others. Read the labels; some brands include chicken stock or dairy products. Low-sodium varieties are available.
Vegetable Broth makes a great base for soups, stews, and casseroles.
Start with the basics. Frozen vegetables are very handy. They are similar to fresh in nutritional value, and they last for much longer than fresh vegetables, if you are unsure that you will be using them soon. Pick up some broccoli, spinach, Brussels sprouts, carrots, cauliflower, squash, and anything else you find. And see the condiments section on the next page for a few tips on making them absolutely delectable.
Look for frozen fruits and berries to add to cereals, desserts, and sauces.
Don’t stop there, though. At well-stocked groceries and health food stores, take a look at the selection of frozen dinners, vegan pizzas, veggie burgers, burritos, and on and on. You will find many handy products here. For any product that is new to you, be sure to check the ingredient label.
Salad Dressings and Special Vinegars. Check the great and ever-growing selection of nonfat dressings. And next to the salad dressings, you’ll find balsamic vinegar, apple cider vinegar, and seasoned rice vinegar. They are delicious dribbled on salads or green vegetables.
Soy Sauce and Tamari. Soy sauce is made from soy and wheat. You’ll also find tamari, which is made without grains; some people prefer it. Look for low-sodium varieties. Health food stores stock Bragg Liquid Aminos, which is like an especially savory soy sauce. It is delicious on vegetables.
Nondairy Mayonnaise. Health food stores stock Vegenaise and Nayonaise, which have all the taste of mayo, with none of the cholesterol or animal fat.
Dijon Mustard. A delicious, traditional spread that goes great on sandwiches, and is naturally free of fat and cholesterol.
Salsa. Of course! What else would you want on black beans?
Nutritional Yeast. This wonderful topping is hiding at health food stores in the supplement aisle—the aisle where vitamins are sold. It adds a cheesy taste to spaghetti sauces, soups, and casseroles. Ask for nutritional yeast specifically, not brewer’s yeast or baker’s yeast. It comes in flakes and powder, and you’ll find the flakes more versatile.
Brown Rice keeps the outer coating that is removed to produce white rice. That’s where the fiber is. When we get into the Kickstart program, I’ll share with you a special way to cook it that preserves its flavor.
Barley is delicious and loaded with cholesterol-lowering soluble fiber. You can add it to soups or mix it with rice, cooking them together.
Pasta. Choose spaghetti, macaroni, angelhair, linguine, and any other variety that omits eggs. Whole-grain pastas are theoretically better—they retain their natural fiber—but even regular pasta is fine. As we saw in chapter 2, it has a surprisingly low glycemic index. That is, it has little effect on blood sugar.
Spaghetti Sauce. Next to the pasta, you’ll want to pick up a jar of sauce for when you want a super-quick dinner. You’ll find many tomato-based spaghetti sauces with mushrooms, basil, garlic, green peppers, and other ingredients. Check the labels to be sure there is no cheese or meat. It also pays to keep oil to a minimum.
Rye and pumpernickel breads are usually free of animal ingredients. They have an added advantage of a low glycemic index compared with wheat breads. You’ll also find hearty Ezekiel bread, pita bread, and many other tasty varieties.
If your grocer has a bulk section, look for brown rice, couscous, quinoa, bulgur, cracked wheat, barley, oats, wheat berries, and pasta of all kinds.
Packaged food products list nutrition information that helps you choose the most healthful products. Ingredients are listed in order, starting with those found in the largest amounts, by weight.
Be on the lookout for eggs, milk, sugar, oils, or whatever else you want to avoid eating. Casein, caseinate, lactalbumin, and whey are all derived from cow’s milk. Albumin comes from eggs. Corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, brown sugar, maple syrup, and evaporated cane juice are not forbidden in this program. But they are all simply various forms of sugar.
Next, look at the Nutrition Facts label. It lists calories, fat, cholesterol, and other useful information. Here are the key points to look for:
You will not need to worry about total carbohydrate or protein listings. So long as your menu is made up of a variety of whole grains, legumes, vegetables, and fruits, these values will take care of themselves. By the way, even foods with no added sugar may list some “sugar.” Fruits, for example, contain natural sugars.
Here is a label from a can of Heinz Beans with Tomato Sauce. The ingredients are: navy beans, tomatoes, water, sugar, glucose syrup, salt, modified cornstarch, distilled vinegar, and spices.
As you can tell, it is vegan (there are no animal products in the ingredient list and no cholesterol) and very low in fat. It does have some added sugar and salt, both of which are unnecessary but would not rule it out from the Kickstart program.
You’ve come up with a list of foods that you want to try, and you’ve got your ingredients. So now is the time to try them out. Give them an audition, and let them do their best to impress you.
Our goal is to see which foods you want to include in your 21-Day Kickstart. Whether they come from recipes, convenience foods, or restaurant meals, you’ll want to have choices for breakfast, lunch, dinner, and snacks that really work for you.
Take some time to test each one, and see how it stacks up. Ask yourself:
You might also try making foods in larger quantities to see how well they keep over time.
You will have some recipes or products that don’t turn out to be winners. That’s to be expected. In fact, that’s our goal right now—to separate the winners from the losers. Just skip the foods that don’t work for you and go on to the next.
You do not need to come up with hundreds of winning foods. You only need a handful. Most people have certain favorite foods that they tend to stick with. And now’s the time to find yours.
Don’t throw out your favorite family recipes! Often, all that is needed is an adjustment here and there. The idea is to change greasy or animal-derived ingredients into healthier ones, and in some cases this just requires a tweak—for example, using vegetable stock instead of meat stock, or omitting cheese or bacon bits from recipes. If you can’t bring yourself to skip those tastes, stores carry “chicken” stock that is all-vegetable as well as soy “bacon” and soy “bacon bits.”
Let’s take a look at easy ways to replace meat, dairy products, eggs, and oils.
As you know by now, burger lovers will find many different veggie versions at regular groceries, and many more at health food stores, as well as some great burger recipes in this book. There are also replacements for hot dogs, sausages, and bacon. Check the labels to be sure there are no animal products. It also pays to keep fat to less than two or three grams per serving.
To replace ground beef in burgers and sauces, try TVP (textured vegetable protein), available at any health food store. Beans work well in stews and soups. To replace deli slices (pepperoni on pizza, ham in sandwiches), veggie deli slices work well.
A great many nondairy milks, yogurts, and frozen desserts are now available at most grocery stores. See which ones you prefer.
Cheese has proven more challenging to replace. In most recipes it can simply be omitted. For lasagna, cheese can be replaced with tofu and nutritional yeast.
When eggs are used as a binder in a recipe, sometimes you can just leave them out (in breads or pancakes, for instance). You will also find powdered egg replacer at all health food stores. Or try one of the following to replace each egg in a baking recipe:
When meat, dairy products, or eggs are key ingredients, you might need to make bigger substitutions. Here are some easy examples:
Breakfast
| IF YOU NORMALLY HAVE: | TRY THIS INSTEAD: |
| Cereal with milk | Cereal with soy milk or other nondairy milk, or Oatmeal with cinnamon and raisins |
| Scrambled eggs | Scrambled tofu |
| Bacon or sausage | Veggie bacon or veggie sausage |
| Doughnut | Cinnamon raisin toast, or Pumpernickel toast with jam |
| Bagel with cream cheese | Bagel with jam or hummus |
| Hash browns | Oven-roasted sweet potatoes |
| Coffee with creamer | Coffee with nonfat, nondairy creamer |
| Latte | Soy latte with nonfat soy milk |
| Lunch or Dinner | |
| IF YOU NORMALLY HAVE: | TRY THIS INSTEAD: |
| Turkey sandwich with lettuce, tomato, and mayo | Sandwich with hummus or veggie deli slices (including vegan “turkey”), with lettuce and tomato |
| Yogurt | Soy yogurt |
| Chicken noodle soup | Vegetable soup or minestrone |
| Hamburger | Veggie burger |
| Meat taco | Bean taco or burrito (hold the cheese) |
| Meat chili | Bean or vegetable chili |
| Cheese pizza | Veggie pizza (hold the cheese) |
| Spaghetti with meat sauce | Spaghetti with tomato sauce and chunky vegetables, or pasta primavera |
| Chicken fajitas | Veggie fajitas |
| Hot dog | Veggie dog |
It is easy to keep oil to a minimum, and your waistline will thank you. Here are some tips to help you:
An average American swallows eighty to one hundred grams of fat each day, or even more. With these simple adjustments, you’ve cut that number to about twenty. Your body is breathing easier already!
There’s nothing like letting someone else do the cooking. You can just sit back and enjoy your dinner. And you can indeed eat healthfully—and heartily—while you’re out on the town, even at fast-food places. Still, when you’re sticking to a healthy diet, you will encounter an occasional challenge.
Several years ago, I was driving through Germany and stopped at a roadside restaurant. The menu was written entirely in German, but I noticed that they served spaghetti and what seemed like various vegetables. Despite the language barrier, I figured I had it made.
When the server came to the table, I pointed to the menu items. The server nodded, and things were working out fine. But then I wanted to ask that the spaghetti not be topped with the usual meat sauce. But I had no idea how to say “meat” in German. So very slowly, I said it in English: “May I have the sauce with no meat, please?” The server had no look of recognition at all. So I said it even slower, carefully enunciating, “May I have no meat, please?” Still nothing. Recognizing that this was my problem and not his, I was unsure what to do. Finally, I tried French. After all, France is right next door.
“Pas de viande, s’il vous plaît,” I ventured. The server still looked quizzical. So I repeated it: “Pas de viande. Pas—de—viande, s’il—vous—plaît.” I added hand gestures for emphasis.
Suddenly the server’s eyes lit up, and he stepped into the kitchen. Not long afterward, my plate arrived. The vegetables looked great. And the spaghetti was piled with more viande than I had ever seen. Apparently, I got the emphasis right, but some key words didn’t quite make it.
Now, in truth, it’s pretty easy to dine out nowadays. People the world over are getting familiar with healthy choices.
If you’re lucky enough to be in Fort Lauderdale around dinnertime, you’re in for a treat. Step into Sublime, the aptly named restaurant that greets you with waterfalls, original Peter Max paintings, and an attentive staff. As you open the menu, you ask the server, “Which of these items can be made without meat and dairy products?” The server politely tells you that everything is prepared that way normally. Everything on the menu is completely free of meat, dairy products, or eggs.
Everything? Even the enchiladas? How about the mac ’n’ cheese?
You’ve got it. This is one restaurant where the stunning decor is matched by an equally stunning menu. From cocktails to astounding desserts, every single item happens to be vegan. Sublime’s creator, Nanci Alexander, wouldn’t have it any other way at her award-winning restaurant.
But wait a minute, you are probably thinking. I’m not in Fort Lauderdale. I’m staying at a motorway hotel in Newark, and wondering where to go for dinner. Okay, let me share some tips.
When choosing a restaurant, it pays to think international. Let me offer a few suggestions:
Italian. Every city, no matter how small, has an Italian place eager to fix you pasta e fagioli, spaghetti with tomato sauce, pasta primavera, pesto, gnocchi, and plenty of fresh vegetables.
Chinese restaurants feature an entire menu section of what they call “vegetables,” but are really main dishes. Spinach, tofu, broccoli, green beans, and an endless array of other vegetables are served over rice. You’ll find vegetable lo mein and other noodle dishes, and an abundance of soups.
Mexican. Most good Mexican restaurants nowadays prepare beans without lard, which means their burritos and enchiladas are much more healthful than in the past. They will also cook up veggie fajitas and rice. And even if it knocks your socks off, salsa is always free of animal ingredients and oil.
American. Steak houses and other American-style restaurants serve plenty of things you won’t want—as evidenced by the girth of their clientele. Still, most also take pride in their vegetables—enough to make a delectable vegetable plate (ask the server to be sure the vegetables aren’t swimming in butter or oil). Many feature salad bars, pasta, and other healthful choices.
Japanese. You can’t go wrong with vegetable sushi, not to mention the edamame, miso soup, and cucumber, seaweed, spinach, and other salads that accompany it.
Thai and Vietnamese. These and other Asian restaurants offer a wide selection of dishes based on noodles, vegetables, tofu, and delicious sauces.
Middle Eastern. You’ll find hummus and tabouleh, along with many other tasty choices like falafel, eggplant, and couscous.
Indian. Vegetarian cuisine is, of course, traditional in India, so Indian restaurants serve a wide selection of appetizers, soups, main courses, breads, and desserts. The Achilles’ heel of many Indian restaurants is the common use of dairy products and oils. Negotiating with the waiter will help.
Cuban. When I first visited a Cuban restaurant, I asked what they had for vegetarians. “Beer, beans, and salad,” was the server’s reply. With time, I’ve come to appreciate their simple black beans, salsa, healthful salads, and plantains.
Ethiopian. Some cities—Washington, DC, among them—abound with Ethiopian restaurants. Because some religious groups in Ethiopia follow vegan diets during many days of the year, Ethiopian restaurants feature delightful dishes based on lentils, split peas, green beans, cabbage, tomatoes, potatoes, and peppers, all served with a soft bread, called injera.
Alicia Silverstone is especially keen on Japanese cuisine. “I love sushi, tempura, noodles, and soups,” she says, “not to mention vegetable dumplings and all kinds of salads with that delicious ginger dressing.” All of these—even sushi—are vegetarian when Alicia is sitting down to eat. Her husband, Christopher, loves Mexican food—bean burritos are his favorite—and they both enjoy Italian cuisine.
At most restaurants, you’ll find that avoiding animal products is pretty easy. It may be a bit more challenging to convince chefs to be less exuberant with oil. Ask them to go easy or, better still, ask for items that are steamed, boiled, or roasted.
What if your lifestyle or taste calls for lots of fast-food drive-thru? Well, we can still make it work handsomely. Here are some ideas:
Taco Bell. Try the bean burrito, hold the cheese, and add lettuce, tomato, hot peppers, and whatever else your heart desires. You’ll also find a Seven Layer Burrito (have it without cheese or sour cream) and Mexican rice (without the cheese).
Subway and Quiznos. You’ll get a great veggie sub that lets you choose all the ingredients you want, leaving off the meat and cheese. For extra credit, have it toasted. Top with vinegar, spicy mustard, or hot red peppers.
Chipotle. Compose a huge black bean burrito or taco with all the fixings. Some Chipotle restaurants serve “Garden Chicken,” which is vegan.
Burger King. The Veggie Whopper serves you all the contents of the signature sandwich, minus the meat. Hold the cheese.
Family-Style Restaurants. Denny’s, Bob Evans, and similar restaurants offer side vegetables that, together, make a healthy and hearty meal. You may also find a veggie burger and spaghetti with tomato sauce on the menu.
Pizza Restaurants. Ask for extra tomato sauce and all the veggie toppings: mushrooms, spinach, onions, bell peppers, hot peppers, or whatever your tastes call for. Skip the cheese.
Grocery Stores. My favorite “fast food” is at the grocery store. In the middle of the produce aisle at many stores is a salad bar. In forty-five seconds, you can pick up three-bean salad, chickpeas, chunky tomatoes, sliced cucumbers, julienned carrots, a handsome selection of baby spinach and other garden greens, and maybe even a cup of soup.
Here are a few more strategies to make sure your dining experience is all you want it to be:
If You’re Unsure, Do a Little Research. You can always call a restaurant ahead of time to ask about what they might serve you. Most restaurants also post their menus on their websites so you can peruse it ahead of time.
Let Your Mouse Do the Walking. A website called HappyCow.net can help you spot vegetarian restaurants anywhere in the world. Be sure to call the restaurant before you go, though, as restaurants are always changing.
Ask. It is surprising how many restaurants don’t mention on their menus that they have all the ingredients for making spaghetti with tomato sauce, veggie burgers, breakfast oatmeal, or other things. Ask, and you may well receive.
Ask in Mandarin. At some Chinese restaurants, there is one menu for Chinese customers and another menu for everyone else. The Chinese menu often includes many delicious traditional vegetables that other customers tend to ignore. Your waiter will be thrilled to tell you about them.
Don’t Fall Victim to “Just This Once.” It can be tempting to break your resolve for a special occasion. The danger is that the little devil on your shoulder will now make you do so again and again. It’s easier to stick to your resolve.
Look for Fat-Free Cooking Methods. Menu items often give clues to their fat content. Generally speaking, you’ll do better with items that are baked, broiled, grilled, poached, roasted, steamed, or stir-fried.
Try Vegetable Plates. Years ago, when I was first exploring healthful diets, a vegetable plate really did not seem like a meal. However, as I have come to appreciate the taste and beauty of vegetables, a well-composed vegetable plate has become one of my favorites. Restaurateurs never think to suggest it, but if you ask, they are glad to serve you asparagus, broccoli, carrots, spinach, potatoes, sweet potatoes, asparagus, beets, mushrooms, endive, and whatever other delights they have on hand. Sometimes they will add a pasta salad or three-bean salad.
On the Side. For salad dressings and sauces, these are magic words.
Speaking of Dressings. Balsamic vinegar, red wine vinegar, or even lemon juice squeezed from fresh wedges can top a salad admirably.
Condiments. Mustard, ketchup, and salsa are better than mayo on your veggie burger. On toast, have jam or jelly. Skip the butter or margarine.
Don’t Feel Obligated. Many restaurants feel a need to show their love with absurd portion sizes. There is no need to eat it all. By all means feel free to share or to take it home.
Okay, now you’re the expert. You’ve had a chance to try out some new recipes and convenience foods, adapt your favorite recipes, and even have nights on the town.
So now let’s plan out what you really will have for breakfast, lunch, dinner, and snacks in your Kickstart program. This is exactly the same exercise we did at the beginning, except that we should do it for three days, or even more. And now, of course, you know what you like.
Take a piece of paper, and mark down your favorites. It’s okay to repeat items or use leftovers.
Sample Menu
| DAY 1 | |
| Breakfast | Dinner |
| Blueberry Pancakes | Green salad |
| Veggie bacon | Linguine with Seared Oyster Mushrooms |
| Coffee | Steamed broccoli |
| Lunch | Snack |
| Hummus and Sun-Dried Tomato Wrap | Apple |
| Baked potato | Sweet Potato Fries |
| Peaches | |
| DAY 2 | |
| Breakfast | Dinner |
| Oatmeal with cinnamon and raisins | Veggie-mushroom pizza |
| Veggie sausage | Spinach salad |
| Coffee | Fresh strawberries |
| Lunch | Snack |
| Lentil soup | Cantaloupe chunks |
| Portobello Fajitas | Hummus sandwich |
| Steamed carrots | |
| DAY 3 | |
| Breakfast | Dinner |
| Breakfast Burrito | Vegetable fajitas |
| Coffee | Spanish rice |
| Mango slices | |
| Lunch | Snack |
| Vegetable stir-fry | Banana, apple |
| Brown rice | Mali Chips |
| Chickpea-tomato salad | |
Just one last step before we start. It’s a good idea to eliminate sources of temptation. After all, if you open your refrigerator door, you want to be greeted by enticing and healthy choices, not by the things you’re trying to leave behind.
You can throw them away or give them away. But in any case, you’re better off without them.
When it comes to dealing with temptation, let me share some advice from actress and author Marilu Henner. America first fell in love with Marilu on the show Taxi, and she has gone on to many more appearances on television and on Broadway. But her real passion is helping people get healthy, and she is a New York Times best-selling author of eight books on the subject. She has been teaching classes online at Marilu.com for twelve years and knows how important it is to avoid temptation. She puts it this way:
“Take five minutes today and go through your refrigerator. Instead of forcing yourself to face temptation, remove it. Throw out all the food saboteurs and health robbers you find in there. That means anything that’s not plant-based, including lunchmeats, cheese, dairy-based salad dressings, and condiments.”
If you live with others, invite them to join you as you begin the Kickstart. When Alicia Silverstone decided to change her diet, her boyfriend (now husband), Christopher, joined her gladly. But if people in your household are feeling tentative about a menu change, Alicia has a tip for you: Rather than announcing a “big change” in the family’s dietary routine, she suggests simply adding more plant-based dishes to the family menu. Slowly but surely, you’ll win them over. Rice is an especially useful addition. As Alicia puts it, it’s a “secret weapon” that helps everyone get healthier and, over time, more open to plant-based meals.
If, for whatever reason, your family members or roommates are just not following your lead, tackle the issue head-on: Politely ask them at least not to tempt you with foods that are not part of the program. Ask for their support. It’s good if their foods occupy a different part of the refrigerator and different spots on your shelves. This is not a time to try to show your Herculean resilience in the face of temptation. This is a time to minimize it.
Okay, before we get started, let’s run through a quick checklist:
If the answer to each of these questions is yes, then you are right on track. Get ready for the most healthful and eye-opening three weeks of your life. It’s time to begin the Kickstart.