People who don’t eat animal products have:

• Greater longetivity          
• Fewer heart attacks and strokes
• Fewer weight problems
• Lower cholesterol
• Lower blood pressure
• Less diabetes
• Fewer hemorrhoids, less diverticular disease, and good regularity
• Less cancer of the breast, prostate, and colon
• Stronger bones, less osteoporosis
• Fewer stones of the kidney and gallbladder, less kidney disease, and less gouty arthritis
• In addition, such a diet is fun, rewarding, and cost-effective.

Many who have made meat and dairy products the center of their meals feel at a loss when trying to plan a meatless menu. For awhile their meals seem incomplete without flesh foods.

               You can satisfy your appetite on a meat-free diet. It may take a while to adjust, but eventually this way of eating becomes acceptable and then preferable. Here is a sample menu to get you started planning delicious meat-free meals:

Sample Menu

Breakfast

v  Cooked cereal (seven-grain cereal) or cold cereal with skim milk or milk substitute, and half of a banana or other fresh fruit sliced on top

v  Citrus fruit: orange or grapefruit-peel and eat the whole fruit

v  Three slices of whole wheat toast with “mashed” banana topped with pineapple ring or slice of kiwi

v  Herbal tea 

Lunch

v  Two whole wheat pita breads stuffed with lettuce, sprouts, cucumbers, tomatoes, radishes, and some low fat cottage cheese or its tofu equivalent

v  Split-pea soup with barley or rice

v  Fresh fruit such as papaya, pear, apple, or mango

Dinner           

v  Whole wheat spaghetti and tomato sauce

v  Tossed salad with low-calorie Italian dressing

v  Slice of whole grain bread

v  Dessert

v  Baked apple (microwaved) with date and walnut.