Vegan, Vegetarian, Gluten Free and Dairy Free Section

No matter which program you are on (excluding the Fat Blaster) you are given a ton of options. No matter your eating concerns we have you covered.

Here’s just a couple notes and reminders of options or variations for certain concerns.

GLUTEN FREE

Here is a list of Category ‘B’ Options for people who are Gluten Free. Substitute these anytime you need a B Option using your personal portion sizes.

• Brown Rice Wraps
• Brown Rice Pasta
• Non-Contaminated Oats
• Coconut Flour (for baking)
• Almond Flour (for baking)
• Non-Contaminated Oat Flour (for baking)
• Quinoa Flour (for baking)
• Sweet Potato
• Yams
• Quinoa
• Cooked Carrots
• Squash (all)
• Spaghetti Squash
• Whipped Cauliflower
• Cauliflower Rice

DAIRY FREE

“Yogurt Subs” – Coconut or Almond yogurt. Look at the brands and pick the most natural, least sugar option (this tends to be vanilla or plain flavours). Portions are the same for snacks, baking, etc.

Note – Substitute hard cheese for a non-dairy cheese in your program’s recommended portion size.

Best Milk Sub Options:

• Unsweetened Almond Milk
• Unsweetened Soy Milk
• Unsweetened Coconut Milk

Whey Protein Sub Options:

• Hemp Protein Powder or 3 Tbsp Hemp Seeds
• Brown Rice Protein Powder
• Soy Protein Powder
• Other Natural Combination Protein Powder
• Cream Cheese – You will notice in our vegan or dairy-free cheesecake we often use Cashew butter in place of cream cheese. This option can work in quite a few recipes.

Nut Free: Feel free to use seed butter or seeds in place of nuts or nut butter.

VEGAN/VEGETARIAN

For your dairy concerns please see the dairy-free options above. For your protein choices (Column A) you have many different options.

Here are some examples of Column A Substitutions:

• Edamame (1 cup)
• Veggie meat (3-5 oz)
• Temph (3-5 oz)
• 1% Cottage Cheese (1 cup)
• Chickpeas (1 cup)
• Black beans, red beans, white beans, lentils (1 cup)
• Tofu (3-5 oz)
• Protein powder (brown rice, hemp, soy, whey)
• Greek yogurt (1 cup) (Coconut or Almond yogurt -please see note above on best choices)
• Eggs and Egg Whites (4-6 whites)
• Quinoa (1 cup)
• Hummus (1/4 cup)
• Hemp Seeds (3 Tbsp)

Egg Free Egg Options:

Multiple Vegan Egg Substitutions for a variety of recipes.

Gluten-free Grain Free Carb Options:

These options are ONLY for those who have to eat gluten free and grain free. Things change a bit but no worries. Here is everything you need to know.

Your Carb options (Category – B) – Still follow the portion sizes in your program for carbs just use these options.

• Quinoa (this is a seed that acts as a grain without the side effects)
• Sweet Potatoes
• Yams
• Squash (all)
• Pumpkin
• Beans or lentils
• Fruit (yes you will be able to use fruit for your times where carbs are listed)
• Cooked Carrots

You can still make your protein pancakes – just use cooked quinoa or pumpkin puree.

Other great options for rice, whipped potatoes, pizza, etc are our cauliflower recipes found here.

Great quinoa recipes can be found here:

• Quinoa Breakfast Omelette
• Qunioa Taco Bites
• Quinoa Berry Bliss Bites

Powerhouse Breakfast Smoothie Guide (or Meal 2)

• Chocolate Love Smoothie
• Pina Colada Smoothie
• Mint Chocolate Chip Smoothie
• Chia Seed Pudding
• Blueberry Avocado Smoothie
• Green Mojito Smoothie

DAMY Health Green Juicing Guide (Meal 2 or 4)

• Carrot and Greens Goddess Juice
• DAMY Health Green Goddess Juice

Links to Great Vegetarian and Vegan Options

• Easy Vegan Veggie Chili
• Creamy Vegan Sundried Tomato and Basil Pasta
• Sheppard’s Pie
• Cauliflower Crust Pizza
• Skinny Vegetable Lasagna
• Loaded Veggie Tacos
• Quinoa Fiesta Salad
• DAMY’s Best Protein Ball, Bar and Muffin Recipes
• Non-Meat Protein Options
• You are what you eat! This is why we eat DAMY!
• Basic Tofu Breakfast Scramble (using olive oil)
• Curried Tofu Scramble
• Tofu and Vegetable Scramble with Spinach
• Video: How to make tofu scramble
• Quick Tofu Scramble with Salsa
• “Bacon and Eggs” Tofu Scramble Recipe
• Dill Paprika Tofu Scramble
• Terri’s Tofu Scramble
• Tofu Scramble with Spinach

*For more vegan and/or vegetarian Breakfast Options click here.
*For more vegan and/or vegetarian Lunch Options click here.
*For more vegan and/or vegetarian Supper Options click here.
*For more vegan and/or vegetarian Snacks Options click here.

DAMY’s Raw Food Cleanse Challenge Information

If you are thinking about a raw food cleanse while on a DAMY Program go here to see the full details including mindset, lifestyle, transition, etc.

Vegan Raw Food Recipes:

• Raw Veggie Ground Beef (Ground Walnut “Meat”)
• Raw Soft Tacos
• Raw Vegan Mayonnaise
• Raw Vegan Tuna Salad
• Raw Vegan BLT
• Top 30 Best Raw Desserts (No-Bake Desserts)
• Raw Vegan Tostada
• Raw Zucchini Pasta Alfredo
• No Bean Hummus

DAMY Health 7 Day Vegan Meal Plan

Looking for a Vegan meal plan? Here’s a great balanced plan to try! – Read More

Healthy Vegan Supper Options

This note is about vegan supper options but you do not have to be vegan to enjoy them. You can all enjoy as many non-meat meals as you desire!

If you choose to eat meat as your protein you can also use these super simple options but sub our the veggie protein for your protein of choice.

I had a couple of emails this week regarding supper options for vegans. It is really easy to over think it and I promise the solutions are super simple!

These options are about having fast, super clean, easy and delicious super options. (these can also be used for lunch if you add in your healthy carb and remove the healthy fat)

These meals are all very easy to digest and are staples in my home.

Depending on the program you are on your options and portions will vary. I however do not want you to ever limit your veggies. When I list 2 cups of veggies for supper that is a “at least”. If you are hungry, add more veggies.

The only thing you need to focus on for your supper is including a protein (for the vegan protein options) lots of veggies, salad and a healthy fat. That simple. You can use any of the condiments listed. For any condiments that are not “free foods” you will want to stick with 1-2 Tbsp portion per serving. Remember there are a ton of “free foods”, spices and condiments.

I use spices, onions, garlic, peppers, lemon, lime, herbs, salsa, tomato sauce, low sodium veggie broth, braggs, vinegar (different types and flavours), mustard, freely and as much as I enjoy. You can use any o f these to shake up your flavours,

For myself, some of my favourite suppers include:

Black beans, bell peppers, onions, salsa, all baked in the oven then served in lettuce wraps. (for my healthy fat here I will add some avocado OR when baking use a little more coconut oil)

Roasted chickpeas over a huge salad (everything in my fridge goes into this) and some steamed, broccoli and cauliflower. I will sprinkle some seeds or nuts over this salad and use a vinegar dressing.

Oven roasted cauliflower, asparagus, bell peppers, onions, brussel sprouts, and chickpeas in balsamic sauce. (I will add a few crushed almonds to this before serving. I also love this recipe baked with sriracha and/or nutritional yeast). This week I did this recipe with garlic and fresh rosemary. It tasted like a holiday meal! So yummy!

Salad with roasted veggies sprinkled with hemp seeds. (I will use whatever flavours I am in the mood for here)

Baked tofu (or tempeh) with steamed mixed veggies and whipped cauliflower. I add a salad here too if I am hungry.

Spaghetti squash in a roasted red pepper sauce with mixed veggies on the side and edamame. I add a salad here if I am hungry.

Large salad with quinoa, topped with sauteed bell peppers, mushrooms, onions, garlic.

Oven roasted mixed veggies and lentils stirred in a pumpkin curry soup with a couple of Tbsp of coconut cream (as the healthy fat)

Stir fried veggies in a garlic sauce with spaghetti squash for pasta (or zucchini as pasta) some homemade peanut sauce drizzled over top (1Tbsp). Add your protein of choice to this meal.

For more vegan supper options check out the Vegan Cleanse eBook Here.