Day 1
• Breakfast: Oatmeal with fruit or sweet maple syrup. tsp. ground flax seed, Favorite fruits are blueberries, strawberries, oranges, dried fruits and cantaloupes.
• Mid-morning snack: Nuts and various fruits.
• Lunch: A stir-fry dish with brown rice and vegetables& tofu. I’ll load up on whatever catches my attention in the supermarket, could be carrots, zuchinni, spinach, broccoli or any other green veggie.
• Post-workout: A protein shake with Sun Warrior raw brown rice protein. add frozen fruit, ground flax or hemp seed
• Dinner: Bean & Rice burrito, with avocados, sauteed onions & peppers, and sweet potatoes.
• Late night: A snack of cereal with almond milk, rice milk or hemp milk.
“I shoot for six meals a day,” “Some days end up being a little more. Some days may be a little less. I don’t like to go very long without eating.”
Day 2
• Breakfast: same as above
• Snack–protein bar or lalara bar. nuts
• Lunch: A sandwich with avocados and a vegetarian patty.
• Post workout: protein shake with frozen fruit, flax or hemp seed, fruit & nuts
• Dinner: Coconut Thai curry with gabanzo beans & vegetables & over rice or quinoa. Salad (lettuce, spinach, carrots, cucumbers, tomatoes, dried cranberries, chopped nuts)
• Night-time snack: hummus & chips or pita bread ,
• Before bed: Another snack with dried fruit, nuts or cereal
I don’t like soda and will drink water or coconut water.
Day 3
• Breakfast: bagel with hummus & avocado or peanut butter and natural fruit jam. (organic peanut butter with no sugars) fruit
• Snack: protein shake, Sun Warrior protein & raw barley
• Lunch: bean & rice burrito. chips & salsa
• Post-workout: Annies cashew ‘cheese’ dip with crackers or chips, fruit
• Dinner: Pasta with pesto & veggies (broccoli, mushrooms, zuchinni, spinach) & tempeh, salad
Day 4
• Breakfast: blueberry waffles with walnut, bananas & maple syrup.
snack: Protein shake, apple with peanut or almond butter
• Lunch: Thai food or Indian food
• Snack : fruit, nuts
• Dinner: Lentil barley soup with coconut milk curry, baked squash & salad
From time to time, Shields will go to Whole Foods and get soy chicken or soy steak. He doesn’t like to do that often because it’s processed. But for a change of pace, he’ll put it on a sandwich with avocados and vegetables.
Mainly try eating whole grains and non processed foods without preservatives and limit sugars. When you’re eating out you can find vegetarian/vegan foods at Thai, Indian, Afgani, Chinese, Mediteranian, and Mexican Restaurants as well as those that advertse as vegetarian. Whole Foods has cooked food as well as store items.
If you’re vegan you need to supplement with B-12 and everyone can use Omega-3. It can be found in flax meal & oil as well as hemp oil. You can sprinkle flax meal over oatmeal, salads or put it in your protein shakes.
Red Star Nutritional yeast is a good source of B vitamins. It can be sprinkled over veggies, good on toast.
A good cookbook for quick cooking is The 30 Minute Vegan