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Shopping and Meal Planning

The Benefits

• Ensures proper vegetarian nutrition

• Assures balance between major nutrients

• Reduces shopping time

• Cuts back on cooking time

• Saves money

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Shopping Tips 101

• Keep a plentiful pantry.• Stick with familiar name

brands.• Avoid shopping on an empty

stomach.• Shop different stores like the

vegetarian/organic foods section of grocery stores, health food stores, co-ops, mail order and online shopping.

• Spend the majority of your time in the produce section.

Online Resources: • Dixie Diners’ Club:

www.dixiediner.com• Frankferd Farms Foods:

www.frankferd.com• Fantastic World Foods:

www.fantasticfoods.com• Hodgson Mill:

www.hodgsonmill.com• Bob’s Red Mill:

www.bobsredmill.com

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Other Shopping Tips

• Buy different colors of fruits and vegetables.• Purchase one new food every time you shop.• Try one or two different vegetables as a side

dish, in your salads or stir-fry.• Be adventurous and make one new recipe a

week.

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More Shopping Tips

• Keep fresh herbs, spices, sauces and marinades on-hand to use as flavor enhancers.

• Shop for foods that have a variety of textures, temperatures and colors.

• Shop from a list.• Clip or download coupons.

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Compare Costs

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Top 10 List

1. Soy milk

2. Vegetarian burgers and hot dogs

3. Whole-grain breakfast cereals and breads

4. Tofu and tempeh

5. Canned beans, peas and lentils

6. Instant vegetarian soups

7. Whole-grains and whole-wheat pasta

8. Ornish-friendly frozen foods

9. Frozen vegetables and tomato products

10.Dry-roasted soy nuts

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Meal Planning Guidelines

• Set aside time to plan a week’s menu.• Incorporate quick and easy meals and favorite

recipes.• Compile a shopping list the needed meal ingredients.• Begin with the evening meals.• Add foods needed for breakfast and lunch.• Add side dishes and snacks, such as fruits and

salads.• Add any staples you may need to restock.

– Keep the “Stocking the Kitchen with Ornish-Friendly Food” list on the refrigerator and use it when shopping.

– Save menus and shopping lists to reuse in the future.

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Reversal Food Pyramid

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Basic Meal Planning 101

• Based on the Reversal Food Pyramid– Serves as a simple daily food guide.– Incorporates minimum servings for the major

food groups.– Focuses on regular meals and snacks as

needed.– Includes foods from 3 or more food groups at

each meal.– Assures balance between major nutrients (i.e.

carbohydrate balance).

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Basic Meal Planning

Minimum Daily Servings:

• 6 servings whole-grains• 2 fruit servings• 3 vegetable servings• 2 protein servings

(1 full-fat soy)

Ideal Minimum Daily Servings:

• 6+ whole-grain servings• 2 fruit servings• 3 vegetable servings• 4 protein servings

(1 full-fat soy)• 1-2 fat-free dairy

serving(s)

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Basic Meal Planning

Ideal Minimum Daily Servings:

• 6+ servings whole-grains• 2 fruit servings• 3 vegetable servings• 4 protein servings

(1 full-fat soy)• 1-2 fat-free dairy

serving(s)

Meal Plan Outline:• Breakfast

– 2 whole-grain servings – 1 fruit serving – 1 protein serving (full-fat soy) – 1 vegetable serving

• Lunch– 2 whole-grain servings – 1 protein serving – 1 vegetable serving

• Dinner– 2 whole-grain servings – 1 protein serving – 1 vegetable serving – 1 fat-free dairy serving

• Snack– 1 fruit serving – 1 protein serving

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Making a Realistic MenuMeal Plan Outline:• Breakfast

– 2 whole-grain servings – 1 fruit serving – 1 protein serving (full-fat soy) – 1 vegetable serving

• Lunch– 2 whole-grain servings – 1 protein serving – 1 vegetable serving

• Dinner– 2 whole-grain servings – 1 protein serving – 1 vegetable serving – 1 fat-free dairy serving

• Snack– 1 fruit serving – 1 protein serving

Realistic Food Menu:• Breakfast

– 1 cup Cheerios – ½ cup fresh berries – 1 cup soy milk – 4 ounces V-8 juice

• Lunch– 1 whole-wheat bun – 1 soy burger – 1 cup green salad w/

fat-free dressing • Dinner

– 1 cup whole-wheat pasta – ½ cup lentils – ½ cup fat-free tomato sauce – 1 cup skim milk

• Snack– ½ cup sliced peaches – 1 cup plain soy yogurt

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Let’s Practice…

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And Don’t Forget…

• You can add as many whole-grains and veggies as you need (as long as you are hungry).

• Keep sweets and refined grains to a minimum.• Be creative.• Remember, you still have a vast amount of food

choices that you can make.

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