Low Fat Vegan Diet
You could probably have a glass of lowfat chocolate milk and take a vitamin and have the same thing. Also, it doesn't teach you maintenance without using the shake. Here's what I do, take it or leave it. It is pretty much a lowfat vegan diet.
Breakfast:
Double serving of cream of wheat or scottish oatmeal
(flavor with extracts)
1 cup of Sun Soy plain soymilk blended with 1 scoop of Source of Life shake mix and ice. (says use 2 scoops but its too thick. don't let the green color scare you - it tastes good!)
Lunch:
couple of baked potatoes topped with your choice of:
1 can of Lowfat Vegan Chili
Bearitos sloppy joe mix made with TVP
1 can Amy's vegetarian Soups (I've tried lentil - its good)
1 piece of fruit (i.e. one apple, banana, 1/2 cantelope, etc.)
Dinner:
1 Boca burger (buy at costco, cheaper)
2 slices Alvarado Street Bakery bread (your choice, I toast it)
nonfat Nayonaise or mayonaise
mustard, pickle, tomatoe, red leaf lettuce
As much vegtables as you can eat (try steamed spinach with vinegar)
Snacks, add all below as desired during the day:
1 Cliff bar or Luna bar (costco, or you're paying too much)
1 additional piece of fruit
all the vegtables you want (baby carrots, zucchini sticks, etc)
This is just an example. I am not a nutritionist. If anyone reading this is, I'd appreciate input. My goal is too avoid refined products, flours, sugars, oils. I allow the Cliff or Luna bar to satisfy my sweet tooth with minimal damage. I limit fruits to two a day and try to focus on vegtables. I try to avoid cooking with or adding fats to my meals. Believe it or not, you get used to eating this way after a week or two. You might have gas due to large quantities of fiber but you will adjust. Good luck, whatever you do.