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The John Kender Diet for Vegetarians and Vegans

Shopping List for Vegetarians (and Vegans) on the John Kender Diet

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Protein:
Rice Milk (try Vanilla Rice Dream)
Rice Cream (it's not Ice Cream!)
Rice Butter (I can't believe it's not butter OR soy!)
Low-fat peanut butter
Provolone and Swiss cheeses*
Skim Milk*
Kefir*
Live and unsweetened yoghurt*
Egg product, such as Egg Beaters*
Cream cheese, sour cream*
Low carb, Hi-Protein Shakes

Soy Free:
Many vegetarian soy-free products are available, made from rice, almonds, and oats.
Notes on having a soy-free diet
Cookies and cakes!!!

Essential Vitamins, Minerals, and Oils:
High Potency Multiple Vitamins and Minerals
Calcium Soft Chews
Omega 3 Fatty Acids
St. John's Wort
Valerian Root or Melatonin (for insomniacs)
Lavender and Peppermint aromatheraputic oils

Fruits and Vegetables:
Oranges (Tangelos, tangerines, oranges)
Apples
Spinach
Brussels Sprouts
Raspberries
Blueberries
Kiwi
Cherries
Lettuce
Cabbage
Tomatoes (NO SEEDS! Take the time to scrape out the seeds!)
Bananas (Plantains too!)
Mushrooms, lots of mushrooms!
Onions (red onions are great!),
Garlic
Lemons, lime
Make a fruit smoothie everyday for breakfast!
Squash
Eggplant
Peaches
Grapes
Strawberries
Broccoli
Watermelon, Melons
Papaya
Guava
Mango
Ginger Root
Pineapple
Pears
Asparagus
Peppers
Carrots
Eat as many raw and natural foods as you can! Balance protein with carbs; if you eat an apple, include some cheese or a glass of rice milk; if you have spinach, throw some pepper and rice butter on it!

Use sparingly:
Low-carb bread (found in most supermarkets, look around!)
Wheat pasta
Wheat flour tortillas (no corn tortillas!)
**Make sure the above products are NOT whole-grain, if you are a lash/brow puller!**
Beer, Ales, and Lagers
Sunflower Oil
Sea salt
Avocados
Asian noodles
Sauces and spices, such as marinara, salad dressing, and salsa
Vinegars
Rice

Sugar substitute:
Stevia

For fun:
Red Wine! And lots of it, I say! ;-)
Carob
Granola and yogurt chips

Stay away from!!!:
Soy! It's hard, I know: No tofu, soy burgers, soy cheeses, soy products!
Sugars and sweeteners, and products with sweeteners like Diet Coke
Glucose
Eggs and egg yolk (that's okay, we don't eat much of that anyway, nyah nyah)
Caffeine
Corn products, such as popcorn, corn tortillas, tortilla chips
Tomato seeds
Nuts (especially peanuts…throw away that trail mix, guys)
Alfalfa sprouts (noooo! but they're so good in a vegan sandwich!)
Whole grain products, like bread (oh no! - buy lo-carb or granary bread)
Legumes (such as beans and lentils)
Butterfat
Fatty or oily fish (such as tuna, herring, salmon, catfish, mackerel, and sardines)
(For those who are "fish-vegetarians"- the following fish are lean and okay to eat: cod, halibut, turbot, flounder, haddock, sole, monkfish, red snapper, sea bass)
Crustaceans and shellfish (Lobster, crab, prawns, shrimp, mussels, clams, etc.)
Grapefruit
Gin there go my weekends :-(
Peas
Chocolate
Anything with aspartame/asparagines
Anything with nitrites
Anything with MSG, including Chinese food, although I think most Chinese food restaurants no longer serve food with MSG - Check first!

*vegans omit

Special thanks to Mary, who submitted this.

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