24 January 2012

TDIV Guide to Going Vegan: Week 2 Menu

Below you will find your dinner menu for week 2 of TDIV's Guide to Going Vegan. Directions for the non-self-explanatory items are listed below the menu. Additionally, prior to shopping for the items, please scroll to the bottom to read the notes.

If you are new to the guide, please check out the previous posts here and here for an explanation of our goals.

Additionally, this week I would like you to take a look at some informative posts recommended by Ginny Messina of The Vegan RD. You'll find these articles answer important questions surrounding calcium, supplements and omega-3s: The vegan food guide, Benefits of plant calcium, Recommended supplements for vegans, Omega-3 fats in vegan diets.


Lentil Burger
Ingredients: 1 cup uncooked lentils, 1 cup uncooked rice, 1/2 cup shredded carrot, 1/2 cup chopped onion, 1 1/2 cup uncooked oats, 1 tsp. salt, 1/2 tsp. garlic powder, Flour for coating (optional) Directions: Bring uncooked lentils and uncooked rice to boil in 4 cups of water. After it reaches a boil, simmer for 45 minutes. Let cool. Mix in carrot, onion, uncooked oats, salt, and garlic powder. Form into patties and pat each side with flour. Cook in small amount of oil on stove top — about 5 minutes per side.

Baked Potato with Chili
Bake a potato and top it with vegetarian chili. Additional options include vegan cheese (like Daiya), and a variety of veggies such as corn and broccoli.

Chicken Fried Tofu
Mix 1 cup of flour, 1 tsp. oregano, 1 tsp. chili powder, 1 tsp. sage, 1 tsp. basil, 1 tsp. marjoram, 1 tsp. pepper, 2 tbsp. paprika, 1 tsp. onion powder, 1 tsp garlic powder, and add salt to taste. Cut 2 blocks of firm tofu into cubes that are roughly ½ inch by ½ inch. Roll the tofu in the dry mixture and drop pieces into heated vegetable oil. Cook until golden brown.

Black Bean Tacos
Sauté green peppers, red peppers and onions (you can use the frozen variety) in a small amount of oil until tender. Add 2-3 cans of black beans. Add packaged taco seasoning. Follow the directions on the package to determine the amount of liquid that needs to be added to the mixture. Let simmer. Fill taco shells with the bean mixture. Add lettuce and chopped tomatoes.

Spicy New Potatoes
In a small bowl add 1 teaspoon chili powder, ½ tsp. cumin and ½ tsp. garlic powder, ½ tsp. salt and red pepper to taste (optional). Toss the new potatoes (from a can) in a small amount of oil Sliced new potatoes (from a can) warmed in a pot on the stovetop in just a tad of butter. Add a bit of salt and some chili pepper.

Choose from lentil, vegetable or tomato soup. Either make the soup from scratch or choose a canned variety. (Progresso labels all their soups as vegetarian or non-vegetarian.)

Garlic Bread
Mix butter with minced garlic. Spread on bread and toast. If minced garlic is not available, use garlic powder.

Grilled Portobello Mushroom
Pour steak sauce (such as A1) in a bowl or gallon plastic storage bag. Add mushrooms. Let marinade for at least two hours. Bake at 350 degrees for 5 minutes, flip, and then cook an additional 5 minutes.

Leftover Wrap
Grab all your leftovers from the fridge. Warm them as needed and place them in a heated flour tortilla. Add lettuce and veggies of your choice. If you have no leftovers, create a wrap with black beans and a variety of veggies.

  • Butter = vegan butter ex. Smart Balance Light or Earth Balance
  • Oil can be vegetable oil or olive oil
  • Milk = almond, soy, rice or coconut
  • Rice = brown or white
  • Taco seasoning = check the ingredients to make sure it doesn’t include whey
  • Dressing = vegan variety
  • Lettuce = a mixture of romaine, iceberg, green leaf and red leaf
  • Barbecue sauce = check to make sure honey is not added
  • French fries = frozen variety
  • Granola bars = make sure no honey or milk ingredients are added
  • Homemade is always best. Whenever possible, make your own breads, spreads, etc.
  • Reduce the amount you eat out.
  • Reuse your gallon bags when possible

If you have any questions regarding the menu, please stop by our Facebook page. If you're really stumped, feel free to shoot us an email.


Special thanks goes out to Ginny Messina, MPH, RD, author of the book Vegan For Life. In addition to the links previously mentioned, please subscribe to Ginny's website, Twitter and Facebook. You will find the information she provides incredibly helpful.


Additional articles in this series

Daelyn Fortney | Facebook |@daelyn | email
Greenville, SC Daelyn is the co-founder and managing director of This Dish Is Veg. She handles the daily operations of the site including advertising, story idea generation, and website promotion as well as managing the volunteer contributors. Along with her work at TDIV, Daelyn is an editor for a gift-giving website and mother of three daughters.

Photo credit: TDIV