Food List: Vegan or Trying to Lose Weight

Food List: Vegan or Trying to Gain Weight?


If you don’t have a weight issue or are in Maintenance, you may choose ½ cup of the following:
GG Bran Crisp crackers: 3-6 (this is the best choice because of the fiber and carbs)
Melba Toast (unseasoned): 2 slices
Wasacracker
Ezikeal Bread: (any sprouted wheat bread will do)
Whole Wheat bread. ( this needs to be a hearty, heavy bread)
Brown Rice: ½ cup
Oatmeal
Corn Tortillas
Sweet Potatoes: 1
Plain non-fat yogurt: 4 oz
Milk 2%: 1 cup

Vegans may choose from this list for weight loss:

Chickpeas
Lentils
Adzuki beans
Kidney beans
Miso
Peas
Hummus
Note: for people trying to gain, it is important to really increase your good fat. Lots of nuts and seeds, avocados and good oils, like flax and olive. Heavy on the fat!!!


Protein drink (You can get 'Plant Fusion' which is a vegan protein drink. This is the only one that I like. No artificial sweeteners and the carbohydrate to protein ratio is perfect for weight loss.)