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Children and the Plant-Based Diet – School Lunch Ideas soups in thermos Courtney’s Waffles (see Happy PB&J (or PB&banana) sandwiches* Herbivore Abroad, p. 160) wraps or sandwiches with hummus, French Toast avocado, and/or veggies bagels with vegan cream cheese cucumber-and-vegan-cream-cheese sandwich Snacks: Mock Tuna Salad sandwiches fresh fruit Eggless Salad sandwiches fresh veggies (with or without dip) pizza fruit and/or veggie kabobs “pizza” with pita, sauce, vegan cheese vegan yogurt (with or without granola) English muffin pizzas granola bars (see Everyday Happy tofu hot dogs Herbivore, p. 23) bean burritos pretzels beans and rice chips and salsa nachos crackers (with or without peanut Smokey Black Bean Enchiladas butter*) pasta Zucchini Muffins (also see recipes in pasta salad all Happy Herbivore cookbooks) veggie burgers cereal Quick Black Bean Burgers dried vegetables Cheater Pad Thai (see The Happy dried fruit Herbivore Cookbook, p. 117) applesauce veggie sushi popcorn soba noodle salads Kale Chips broccoli and marinara trail mix casseroles rice cakes Hippie Loaf cookies leftovers tofu and soy sauce (or other sauce) Drinks: Spring Rolls (see Happy Herbivore smoothies in thermos or mason jars Abroad, p. 77) (freeze, thawed by lunch) (see Quiche with Greens Everyday Happy Herbivore for Soy-Free Mac n’ Cheese ideas, pp. 13–16) Crispy Vegan “Chicken” Nuggets juice boxes or water boxes Pancakes (see the Happy Herbivore soy milk Cookbook, p. 28) *If your school is peanut-free, try almond butter. If you school is completely nut-free, try sunflower- seed butter. A popular/common brand is SunButter (sold at Wal-Mart and most supermarkets). Plant-Based Professional Athletes Lizzie Armitstead, cyclist and Olympic silver medalist* Cam F. Awesome, eleven-time US national champion boxer Brendan Brazier, triathlete and two-time Canadian Ultramarathon champion (retired) Mac Danzig, mixed martial artist and winner of The Ultimate Fighter 6 reality TV show (retired) Rip Esselstyn, triathlete (retired) Ruth Heidrich, endurance runner and my personal hero!** Scott Jurek, record-breaking ultramarathon runner Billie Jean King, tennis player with thirty-nine grand-slam titles (retired) Carl Lewis, Olympic gold medalist Rich Roll, endurance athlete and Ultraman World Championships top-ten finisher Dave Scott, triathlete and six-time Ironman world champion*** Jake Shields, mixed martial artist Salim Stoudamire, basketball player Mike Tyson, boxer and world heavyweight champion 1987–1990 (retired) Herschel Walker, NFL football player and mixed martial artist (retired)* Robert Parish, basketball player and Basketball Hall of Fame inductee (retired)* Bill Pearl, bodybuilder and four-time Mr. Universe titleholder (retired)* Billy Simmonds, bodybuilder Ricky Williams, NFL football player and Heisman Trophy winner (retired) Serena Williams, tennis player with thirty-two grand-slam titles and four Olympic gold medals Venus Williams, tennis player with twenty-two grand-slam titles and four Olympic gold medals James Wilks, mixed martial artist Mike Zigomanis, hockey player *Vegetarian ** Dr. Heidrich is a breast cancer survivor and has completed the Ironman Triathlon six times, run sixty-seven marathons, accumulated more than 700 first-place trophies, and set numerous fitness records including being named one of the ten fittest women in North America by Living Fit Magazine. She has a PhD in health management (earned in her fifties) with majors in nutrition and exercise physiology. *** Scott is no longer a vegetarian, but he was vegetarian when he competed at his peak. Plant-Based Commercial Substitutes (Happy Herbivore–Approved Brands) Broths Kitchen Basics Unsalted Vegetable Cooking Stock Pacific Organic Vegetable Broth Breads Alvarado (some contain oil, most do not) Dave’s Killer Bread (contains seeds) Ezekiel Food for Life Tortillas/Wraps Engine 2 (contains seeds) Ezekiel Food for Life La Tortilla Factory 100-calorie tortillas Mission corn tortillas Sandwichpetals gluten-free tortillas Crackers Doctor Kracker (contains seeds; not all varieties are vegan) Edward & Sons crackers Engine 2 (contains seeds) Ikea Crispbreads (Rye and Multigrain) La Reina baked unsalted corn chips Lundberg brown rice cakes (some varieties are not vegan) Manischewitz whole-wheat matzos Mary’s Gone Crackers (contains nuts or seeds) Ryvita crackers (some “flavors” contain oil) Streit’s whole-wheat matzos Wasa Crackers Yehuda Matzos (whole-wheat brand matzos) Canned Goods Eden Organics Muir Glen Pomi Tomatoes Westbrae Specialized Condiments Braggs dressings Braggs Liquid Aminos Delallo marinara sauce Muir Glen organic pasta sauce Drinks Almond Breeze Silk (some varieties contain oil) WestSoy Hummus Cedars Fat-Free (plain and roasted red pepper) Engine 2 (contains seeds) Oasis Naturals Mediterranean Cuisine Roots Oil-Free Original Snacks Bearitos Organic No Salt No Oil microwave popcorn Food for Lovers Queso Larabars (contains nuts and seeds) Suncakes That’s It fruit bars Prepared Foods Eden Organics McDougall’s Right Foods Store Brands Trader Joe’s Whole Foods Market (including their Health Starts Here label) Vegan (Not Plant-Based) Substitutes: Meat, Cheese, Ice Cream, and More Non-Dairy Milks and Creamers Teese Almond Breeze Tofutti Alpro Soya (EU) Trader Joe’s (cream cheese and shreds) Rice Dream WayFare We Can’t Say It’s Cheese Silk SO Delicious Meat Substitutes WestSoy 365 (Whole Foods Market) Amy’s Yogurt and Pudding Asherah’s Gourmet (oil-free, contains Almond Dream as;jf;jffcoconut and seeds) Alpro Soya (EU) Beyond Meat Amande Boca Danone Savia (EU) Cactus Jerky (oil-free) Provamel (EU) Cluckphrey Ricera Field Roast Silk Gardein Sojade (EU) Gardenburger Sojasun (EU) Gimme Lean (oil-free) Trader Joe’s Light Life (Smart) (some oil-free) Wayfare Match Meat Whole Soy & Co. Moophrey Wildwood MorningStar Farms Zensoy Nate’s Meatballs Primal Strips (some oil-free) Cheese and Sour Cream Cheezly by Redwood Quorn Daiya Sophie’s Kitchen Dr. Cow’s Tree Nut Cheese Sunshine Burger (oil-free, may Follow Your Heart aslfasfcontain nuts or seeds) Food for Lovers Queso Tofu Pups Galaxy Nutritional Foods Tofurkey Nacheeze Trader Joe’s Nacho Mom’s Cheese Sauce Upton’s Naturals (oil-free) Parma! Vegetarian Plus Road’s End Organics Chreese VegeUSA Road’s End Organics Nacho Cheese Dip WestSoy seitan Sheese (UK) Yves (some oil-free) Sunergia Soyfoods Soy Feta Frozen Dinners and Pizzas Amy’s Snack Bars and Meal Bars Candle Cafe BumbleBar Dr. Praeger’s Clif Bar Health is Wealth Enjoy Life Ian’s Gnu Foods Kashi Kind Tofurkey Lärabar Tofutti Luna Trader Joe’s Odwalla Vegetarian Plus Oskri ProBar Frozen Waffles Pure Bar Nature’s Path Organic Food Bar Trader Joe’s Raw Revolution Vans Keen-Wäh (oil-free) Ice Cream Candy – Made Specially Vegan Luna & Larry’s Annie’s Fruit Snacks Purely Decadent Dandies Rice Dream Lenny & Larry’s SO Delicious Go Max Go Soy Dream Surf Sweet Temptation Sweet & Sara Tofutti .
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