Wednesday, December 23, 2009

Title Page

Non-Vegan ‘Food’ & Child Pornography: A former victim of child sexual abuse makes a screaming plea for help
By: Ann Onymous

“Ben Hackman wants you to know that he loves you, cherishes you, and wishes you nothing but the best. But please, don’t eat animals. Have a heart.”
–Ben Hackman, Facebook status for August 1st, 2009

“What he said.”
–Ann Onymous

Table of Contents
Part 1 - Introduction (1 and 1/4 pages)
Part 2 - My story (2 and 1/2 pages) [Note: Part 2 has been removed.]
Part 3 - Animal suffering and human indifference (2 and 1/2 pages)
Part 4 - Veganism (3 pages)
Part 5 - Conclusion (1/4 of a page)
Appendix 1 – Nutrition: Vegan meals with 100% or more of key nutrients
Appendix 2 – Nutrition: Vegan foods high in key nutrients
Appendix 3 – Health benefits of veganism

Link to part 1 of 5:

Or skip straight to the nutrition guides which will help you become vegan:
Appendix 1:
Appendix 2:

Part 1 – Introduction

("Non-Vegan 'Food' & Child Pornography: A former victim of child sexual abuse makes a screaming plea for help")
Being a vegan in a non-vegan society makes me feel like I'm surrounded by kiddie porn watchers everywhere I go. History shows that human beings, raised in a society in which something unethical is the norm (such as wife beating or discrimination towards a particular group), are blind to the fact that this thing is unethical and accept it or even engage in it rather mindlessly. Therefore, I know that on the one hand these non-vegans are innocent, because they grew up in a culture which taught them to think the imprisonment and murder of animals is ok. And so I forgive them, for they know not what they do. But on the other hand I know they are guilty, because of their compassionless complicity in horrible crimes (such as what you see in the 12 minute "Meet Your Meat" video:

So even as I forgive them, even as I count some of them as my loved ones, even as I am awed and inspired by some of them for their otherwise compassionate hearts and ethical enlightenment, I nonetheless fear them, distrust them, and am saddened to the core by them -- just as you would be if 99% of the people you knew watched child pornography.

That's right; I said what you thought I said. Kiddie porn. Child pornography. That horrible thing. In my view, eating meat or food that comes from the bodies of farmed animals is like watching child pornography. When a person consumes child porn, they don't abuse children directly but they contribute to the economic demand which drives that abuse to occur (
So it is with eating animal products. When a person consumes dairy or meat or eggs, they don't abuse animals directly but they contribute to the economic demand which drives that abuse to occur. Neither 'food' from animals nor child porn would be available to purchase if there weren't people out there willing to pay for them.

A harsh analogy? Perhaps. But only because most non-vegans are oblivious of certain facts. Fact1: The lives of farmed animals are as horrible as the mainstream conception of hell. Fact 2: Farmed animals are very similar to us emotionally (see the film "The Emotional World of Farm Animals": ).
Fact 3: Each of these individual animals has its own personality. (People with dogs know that no two dogs are alike. People with cats know that no two cats are alike. But few people realize that the same is true for cows, etc.) So despite that the eating habits of non-vegans help to cause extreme suffering, the fact of their ignorance makes their hearts somewhat innocent. This is unlike a child porn watcher, who knows that what he/she does is wrong, but just doesn't care enough to stop.

And so even though I would say that unnecessarily choosing to eat animal products is as great a crime as watching child porn, I would not say that an ignorant non-vegan is as unethical a human being as a child porn watcher. But once a non-veg€€an knows the horrors that farmed animals suffer and continues to choose to be non-vegan, it's hard for me to see them as any better than a child porn watcher. Yes, the desire to masturbate to images of children is itself an inherently sick desire, whereas the desire to eat things you find tasty is not sick, but I'm not comparing kiddie porn watchers and informed non-vegans in terms of how sick their desires are. I'm comparing them in terms of their lack of compassion and their degree of responsibility for the existence of horrific abuse. Perhaps we can call this a sickness of the heart -- at least that portion of the heart reserved for compassion towards animals.

But how dare I compare mere animal abuse to the sexual abuse of human children!? I dare to because I was a sexually abused child for over five years. It's my experience, and so it's my prerogative to use it to make this comparison. (Yet it should be noted that this child porn analogy is only directed at people who can feasibly choose veganism. There are those for whom veganism is not an accessible choice. I'll discuss this in part 4.)

I believe that I as a sexually and physically abused child had it far better than a typical farmed animal does. Because at least for me there was good mixed with the bad. Besides abuse and neglect, my childhood had more love and fun and cuddles and play and happiness than the average child. And despite the abuse in early life, I was able to grow up, move away from the abusive situation, get some therapy, and have a chance at healing, happiness, and life. But for farmed animals, torture, pain, and misery fill their lives minute by minute, day by day, until it all ends in painful terrifying murder. They never get a chance to heal, to be happy, or to live an existence worthy of the term 'life'.
Link to part 3 of 5: [Note: Part 2 removed.]

Part 3 – Animal suffering and human indifference

("Non-Vegan 'Food' & Child Pornography: A former victim of child sexual abuse makes a screaming plea for help")
Link to part 1 of 5: [Note: Part 2 removed.]

I think sometimes about what it would mean to be a good ally to the animals. I know it would entail way more than what I do now. If animals in the factory farms and laboratories suddenly gained the consciousness and capacity to have an uprising, and had one, not only would I not think it unfair of them if they tried to commit genocide on humanity, but I'd also not think it unfair if they deemed me unworthy of having my life spared, despite that I have been a vegan since I was 20. After all, I don't scream in the face of, or even calmly confront, every single non-vegan person I know. I don't spend my life blowing up factory farms or assassinating those who own them. I'm a shitty, cowardly ally who only speaks up when she has nothing to lose, who would rather avoid the awkward tension of confronting other humans than speak up for the greater good. My efforts to help are no better than my parents responding to my screams of fear and pain by yelling up the stairs at my brother to stop playing so rough. And now it's nobody else but myself who tells me not to scream too loud.

What these animals go through is far, far worse than what I did. The reason I described certain details of my abuse experience is to help you understand the heavy implications of this point. I don't think it trivializes my suffering to have it compared to animal suffering. Quite the opposite – I think it minimizes animal suffering. It is offensive and trivializing to their pain to compare it to mine. I have never been forced to live in a cage more crowded than a rush hour subway. I have never had my genitals cut off without anesthetic. I have never been dangled upside down by my ankles to have my throat slit and the blood drained out of me. I would go through every year of what I went through again and again and again rather than spend one lifetime as one of these tortured creatures. Their bodies always in pain. Exhausted by the pain. Having no control. Being trapped. No rest. No relief. It never stops. Every moment of life an agony. No way to make the pain stop, or even ease. At least most of the 24 hours of my days were abuse free.

And every painful emotion you've ever known, they feel it too. The rage. The grief. The insane terror. The smell of death, the sounds of murder. For those animals kept in individual pens, loneliness. For those crammed in cages or sheds with others, severe social discord. Their hearts broken by this. Their minds shattered by it. And by the endless stress and boredom, the utter emptiness and pointlessness of their imprisoned lives. They're driven literally insane by it all. It's why the teeth of pigs are removed (without anesthetic) while they are babies – if not, they chew off pieces of their own and each other's flesh. It's why the beaks of chicks are seared off with a heated blade (also without anesthetic) – if not, the chickens peck each other to the point of flesh wounds or death. Anyone who doubts that animals experience emotional pain need only reflect on the fact that these are not behaviors that pigs and chickens normally display. They are behaviors they display when they have been emotionally traumatized or driven insane.

And this is all they've ever known of life. And all they ever will know. Never knowing what it's like to breathe with ease. Never knowing what it's like to feel the muscles in their body relax. Never knowing what it's like to be touched with love, to be touched in a way that doesn't cause pain. Never knowing what it's like to feel pleasure or even peace in their body – the grass, the earth; warm sun, cool water. Never getting to play. Never getting to form bonds of companionship or love with other animals. Robbed of the joys they could have experienced if they had a free life. And people who have lived with a cat or dog know that animals are capable of experiencing joy in life if given a chance. But not these animals. And the grand prize at the end of all of this is brutal, terrifying murder. A fitting end to a life in hell.

They, too, cry and scream in fear and pain. In the Meet Your Meat video ( ),
you can hear them crying and screaming when they're mutilated, when they're burned, when they're dangled upside down from their legs by a machine taking them to their deaths, when they are finally slaughtered. They cry and scream for their lives, for their freedom, for their babies and for their mothers who are separated less than a week after birth. And we ignore them. We go on eating their eggs and their milk and their bodies – and we ignore them and their pain. Utter indifference.

This devastates me. To see people's indifference and failure to protect animals hits too close to home for me. It is similar to, yet so much worse than, my parents' seeming indifference to my pain and their failure to protect me from abuse. And so I have a huge problem with those who choose to be non-vegan. My heart aches because of them, and although my love for others is unconditional, and my love for some non-vegans is quite overflowing, frankly I am quite bitter. I think it's despicable to choose to be non-vegan. I think it's a horribly unethical choice to make.

It's not like being vegan requires a sacrifice or a reduction in your quality of life. I've been vegan for over six years. It took a little extra time at first to learn new recipes, but within a few weeks being vegan became second nature and took no extra time or planning at all. The inconvenience was small and temporary.

The food I eat now that I'm vegan is more delicious than what I ate when I was non-vegan. I save money. I feel healthier. I'll probably live longer than I would have as a non-vegan. Physicians Committee for Responsible Medicine is a coalition of medical professionals who advocate veganism on grounds of health and ethics. Their website will show you that veganism (done right) is the healthier choice ( ).
And Vegan Fitness is a website which shows that veganism is compatible even with a highly athletic lifestyle in which you burn lots of calories and require extra protein ( ).

It seems there are two main reasons people choose to be non-vegan. One is an unwillingness to make the effort it initially takes to research vegan nutrition and to change their grocery shopping and cooking habits. The other is an unwillingness to give up the pleasures that certain foods give to their taste buds. This also hits too close to home for me, that an innocent creature be sacrificed to abuse in order to allow for someone else's convenience or trivial pleasure. It's just wrong.

Taking pleasure in hurting someone you're not angry at (sadism) or in sexually exploiting a child is inherently sick, whereas taking pleasure in eating something tasty is not. But valuing your taste-buds more than you value preventing the torture of animals is just as selfish and unethical. As for convenience, the choice to contribute to the torture of animals so you can avoid the temporary inconvenience of figuring out how to be vegan is at least as selfish and unethical as the choice to sacrifice your children's wellbeing so you can avoid the inconvenience of dealing with their problems. It doesn't take too long to research nutrition, learn recipes, and experiment until you figure out healthy and tasty eating habits. As for those who tried being vegan but went back due to health and energy issues, they chose to give up instead of being temporarily inconvenienced by the small amount of work it would take to figure out how to make veganism work for them (more research on nutrition, taking vitamin/mineral pills, etc.).

I have often heard non-vegans say: "I care about animals, but I like meat/cheese/etc. too much to stop eating it." Or: "I care about animals, but I don't have the time to figure out how to become vegan." Are these valid excuses? Consider these parallel examples: "I care about children, but I like child porn too much to stop using it." Or: "I care about children, but I don't have the time to get therapy to heal from whatever it is that compels me to watch child porn."

My parents had excuses, too, for not protecting me from my brother and getting him the professional help he so clearly needed. They came home from work feeling tired. They had projects to work on. Chores to do. They had marital problems. They were depressed. They were stressed out. And they didn't want any more stress. They didn't want to expend energy and time they felt they didn't have on dealing with our problems. They intended to deal with them eventually, but not yet; soon, when they had the time and energy. What's your excuse?

I accuse every person who chooses to be non-vegan of being complicit in crimes which in my estimation cause more suffering than what's caused by the sexual abuse of children. And it breaks my heart that so few people get what a big deal torture is – even when the victims of that torture are not human. If you have even a decent capacity for compassion you will stop making excuses and start making the transition to veganism now.
Link to part 4 of 5:

Part 4 – Veganism

("Non-Vegan 'Food' & Child Pornography: A former victim of child sexual abuse makes a screaming plea for help")
Link to part 3 of 5:

We can't currently all be vegans in this world. First and foremost, Indigenous peoples who live as gatherers/hunters, or as herders of sheep or goats or cattle, would have to give these practices up to go vegan. This would drastically alter their cultures and societies as they currently exist; and so veganism should not be imposed on foragers or herders from the outside. As for the rest of humanity, we should all be vegan. But some people don't have the choice to go vegan under the present circumstances. Some people are extremely impoverished and living in nations devastated by capitalist-imperialism. These people tend to eat vegan almost all of the time, by default, because in most countries meat and other animal products are more expensive than vegan food, and growing crops is cheaper than owning animals. But if someone is so poor that they are struggling to get enough food day-to-day, who the hell am I to tell them what to eat? If they can somehow get their hands on eggs or meat or dairy, then bon appetite.
For these people, veganism won't be an accessible choice until they are no longer so desperately poor. In 'Western' nations a vegan diet is comparable in price to an omnivore diet, and so veganism is not inaccessible for most poor people. Many of my vegan friends live below the poverty line and report spending less money on groceries as a vegan than they did as an omnivore. But for extremely poor people who rely on soup-kitchens, food banks, and shelters for their meals, veganism is not an accessible choice. And for people living in a ghetto where the only place in their neighborhood to buy groceries after their eleven hour work day is a convenience store, veganism would not be impossible but would be genuinely difficult (as if these people's lives weren't difficult enough already).
Animal rights activists should therefore care about abolishing poverty. To do so, we'll need to replace capitalism with an anarchist-socialist economy (such as Parecon); it's the only way we'll ever end poverty and make veganism accessible to all. A decent life for humans and animals depends on this. On the flip side, anyone who cares about global poverty should care about animal rights. It's funny how veganism is slandered as a privileged lifestyle choice when a diet centered on meat and other animal products is a key feature of 'Western' privilege which most people in this world don't have. And these eating patterns contribute to hunger for hundreds of millions of people:

"In all, the raising of livestock takes up more than two-thirds of agricultural land, and one third of the total land area. [...L]ivestock are increasingly being fed with grains and cereals that could have been directly consumed by humans or were grown on land that could have been used to grow food rather than [livestock] feed. The developing world's undernourished millions are now in direct competition with the developed world's livestock – and they are losing." (Vegan Society. "The Environment: Land". 06 Aug 09.

And let's not forget that the United Nations stated that factory farming is a bigger contributor to climate change than automobiles (Food and Agricultural Organization of the United Nations. "Livestock's Long Shadow: Environmental Issues and Options". Rome, 2006).
We have been raised in societies which teach us that because animals are not as smart as humans, that the ordeals they experience are less painful for them than our ordeals are for us. But this is logically inconsistent with our other beliefs. We know that children aren't as smart as adults, and that babies are the least smart of all. But do we believe they experience less pain from their ordeals? Of course not. Quite the opposite; we realize that traumas experienced by children or babies tend to cause more suffering than for adults, both during the experience and in the years to come. Their lack of intellectual sophistication, and underdeveloped frontal cortex, means they have fewer resources to make sense of their traumas and self-soothe their painful emotions. Why is it that we believe lower intellect means a lower capacity to suffer? Do we think that the 'mentally retarded' suffered less in the Nazi's concentration camps than people of average intelligence? Did geniuses suffer most of all?
Pigs have been shown to be not only smarter than dogs, but about as smart as three year old humans. If lack of intelligence is reason enough to murder a creature for food, then why not eat babies and toddlers? Ok, their adult parents would be upset by this. So why not eat baby orphans?
Another thought experiment: Imagine if aliens with far superior intellectual capacities came to Earth and decided to imprison us in factory farms, murder us for meat, and impregnate women to rob us of milk. All because they believe humans are so dumb that our suffering doesn't matter. Would they be right? Would this be fair? Would they care?
And regardless of intelligence, keep in mind that farmed animals experience physical pain every bit as intensely as humans do. They also are wired in their brains to experience emotional pain such as fear, depression, rage, loneliness, and to experience emotional pleasure such as happiness, excitement, tranquility, love. Farmed animals live in conditions that impose emotional pain on them and deprive them of emotional pleasure.
Amazingly, many non-vegans are self-proclaimed 'animal-lovers'. They are morally outraged by things like dog fighting, 'crush' pornography (small animals being stomped to death), the killing of certain animals like dolphins or seals, and the abuse of animal companions (like cats or dogs) by individuals. They are not, however, morally outraged by the abuse of animals for 'food'. But what these people have to realize is that we cannot as a society believe it is ok to imprison and murder certain animals for 'food' without numbing our hearts towards all animals. As long as we exploit animals for 'food', the mentality that causes other forms of animal abuse will continue.
Feminist point out that the Madonna/whore split, or the good-woman/bitch split, is a pillar of female oppression and puts all girls/women at risk of male-violence. All girls/women have their status degraded by the male perception that some females are whores or bitches and therefore unworthy of the respect that decent girls/women deserve. It's the same thing for animals. We can't say that some animals are for eating and some animals are for treating with respect, because all animals have their status impacted by the treatment of farmed animals, laboratory animals, and 'game' (sport-hunting) animals.
I have met people who care about animals but are cynical, who believe that there is no point in going vegan because it will not end the farming of them for 'food'. I have several rebuttals towards this mentality:

  1. Being an ally means demonstrating solidarity. Refusing to eat the corpses of murdered creatures, or 'food' which has been stolen from their tortured bodies, is the bare minimum a human can do to show solidarity with non-human animals. You cannot be an ally to animals if you aren't at least choosing to do this much.
  2. By being a vegan, your very existence is animal rights propaganda. This is true even if you are not outspoken. You make visible the invisibility of animal oppression. You challenge the belief that it is ok to harm animals for the purpose of acquiring food. You challenge the belief that animal suffering is unimportant. You demonstrate that life can be healthy and delicious without eating eggs, meat, or dairy. You influence people to rethink what they have been taught since birth. You inspire people to widen their reach of compassion to include animals. In other words, you become part of a movement to change the consciousness of humanity. Slowly but surely, people will join us. And every new vegan is additional propaganda for animal rights. As the percentage of vegans grow, so will the exposure of non-vegans to animal rights ideas. Once there are enough of us, people who had not yet been motivated to go vegan out of compassion will do so to avoid the social disapproval that might result if they didn't. A generation or two later, and caring about animal rights will become just another cultural norm.
  3. The profit motive in food production and the media means that billions of dollars are mobilized in propaganda which shape people's desires for dairy, meat, and eggs, and which teach us to accept the exploitation and murder of animals for 'food'. And so as long as we live in a capitalist and quasi-democratic society, the counter-propaganda by vegans may not be enough to influence the majority of the population to become vegan. But the more vegans there are at the dawn of the revolution's victory, the easier it will be for us to convince the rest of the population to make a democratic transition to veganism. So in the meantime it is important that we increase the number of vegans as much as possible.
  4. Each individual vegan prevents dozens of animals every year from experiencing the horrors of exploitation and murder. The standard estimate is 100 animals per year (; the more conservative estimate is 50 animals per year (

It should go without saying, but let me make it clear that my comparison of non-vegans to child porn watchers is only directed towards those who choose to be non-vegan. The people living in circumstances that I described a few paragraphs ago – Indigenous foragers and herders, the extremely poor, etc. – don't really have a choice. There's also probably other circumstances that I forgot to mention which would make veganism an inaccessible choice (already I'm realising I didn't mention people living in war zones). I'm not going to sit here and try to list every possible circumstance that would make veganism inaccessible. Although you will likely try to deny the truth to yourself, you know in your heart whether or not your being a non-vegan is due to a lack of choice or a lack of willingness to make a change. Most people living in Canada, or in countries of comparable prosperity, could start being vegan today if they wanted. So odds are that veganism is a choice you could make. Meaning my child-porn-watching comparison probably applies to you. No offense.

Link to part 5 of 5: (The conclusion is very short - just one paragraph!)

Part 5 – Conclusion

("Non-Vegan 'Food' & Child Pornography: A former victim of child sexual abuse makes a screaming plea for help")
Link to part 4 of 5:
If you also want to advocate veganism by comparing child porn and non-vegan food, I won't be offended by this, even if you were never sexually abused. In fact, I will be honoured if you make this comparison. If the pain I went through can help stop someone else's pain, then it will be worth it. Clouds rarely come with pre-packaged silver linings. We need to draw our own silver linings in life, and this article I have written is my attempt to draw mine. By using the child porn analogy you will help make my silver lining even bigger; and the more people who use it, the bigger it will be, until perhaps it will become a giant mass of beauty glowing so brightly the cloud at the center is barely even visible.

Links to Appendixes:
Appendix 1 (7 day vegan meal plan):
Appendix 2 (vegan food guide):
Appendix 3 (health benefits of veganism):

Appendix 1 – Nutrition: Vegan Meals with 100% or More of Key Nutrients

I have written up a sample vegan meal plan for one week. That's 7 breakfasts, 7 lunches, and 7 dinners. Each day of meals gives you 100% or more of the Recommended Daily Intake (RDI) for each of the 8 essential nutrients that vegans should be minful of getting enough of.
After each meal I list its nutritional content for these nutrients, and I do the same for the total nutritional content of all three meals in the day.
The nutritional content is listed in the form of the percentage of the RDI for each nutrient, which is as follows:

The 8 Essential Nutrients that Vegans Should be Mindful of Getting Enough of and their Daily Recommended Intake (RDI)
Calcium                1,000 mg
Iron                     18 mg
Omega 3                 1.5 g
Protein                  50 g (varies according to height, weight, and sex)
Vitamin B6                2 mg
Vitamin B12                6 mcg
Vitamin D                400 IU
Zinc                     15 mg
7 Days of Fully Nutritious Vegan Meals
 BreakfastLunchDinner All 3 Meals
The mealCereal Pita wrap Tacos  
Drink Water 1 cup enriched orange juice1 cup soymilk  
Supplement?1 dose of omega 3NoNo 
Omega 3100%------100%
Protein 32%46%59%137%

 Vitamin B6103%8%13%124%
Vitamin B12125%---50%175%
Vitamin D48%50%45%143%
Zinc 105%39%10%154%
1 bowl of Total cereal (General Mills) with half a cup of soymilk.
Lunch: 1 pita, 75 g of diced green leaf lettuce, a quarter cup of red bell pepper, half a grated carrot, 1/8 package of tofu, a quarter of an onion, 3 tbsp tahini, 2 tbsp Italian dressing
Dinner: 3 tortillas, a quarter cup TVP (textured vegetable protein), a quarter cup of cooked or refried black beans, half a cup red bell pepper cut in strips, half an onion cut in strips, taco seasoning (buy it or make your own: chilé powder, garlic powder, hot pepper flakes, oregano, paprika, cumin, salt, black pepper)

 BreakfastLunchDinner All 3 Meals
The mealToast with tahini and molasses plus a side of fruit Veggie burger and friesPasta with garlic toast 
Drink1 cup soymilk1 cup enriched orange juice1 cup soymilk 
Supplement?1 dose of omega 3NoNo 
Calcium30% 45%32%107%
Omega 3166%---33%199%
Protein 38% 47%55%140%

Vitamin B616%73%32%121%
Vitamin B1262%120%117%299%
Vitamin D45%50%45%140%
Zinc 43%55%43%141%
2 slices of whole wheat bread (enriched) with 2 tbsp tahini and 1 tbsp blackstrap molasses; fruit = 1 medium wedge of cantaloupe
Lunch: 1 burger bun (enriched), 1 veggie burger (Licks is the tastiest brand), 2 leafs of green leaf lettuce and whatever toppings you prefer; 1 potato + skin sliced in wedges
Dinner: 3/4 of a cup of cooked pasta; sauce = half cup of tomato sauce, a quarter package of veggie ground "beef", finely chopped veggies: 1 carrot, a quarter cup red bell pepper, a quarter cup broccoli, a quarter cup mushrooms, 2 cloves garlic, quarter onion, season to taste; garlic toast = 1 clove of garlic crushed or chopped mixed into 1 tbsp of vegan margarine spread on whole wheat bread (enriched), baked a few minutes

 BreakfastLunchDinner All 3 Meals
The mealOatmeal and a fruit Sandwich Stir fry on quinoa  
Drink 1 cup soymilk1 cup enriched orange juice1 cup soymilk 
Supplement?1 dose of omega 3No No  
Omega 3100%66%---166%
Protein 34%40%94%168%

Vitamin B641%23%36%100%
Vitamin B1250%52%50%152%
Vitamin D45%50%45%140%
Zinc 23%45%51%119%
Oatmeal = 1 bowl of oatmeal, mix in 2 tbsp blackstrap molasses, a quarter cup of chopped dried apricots and a quarter cup of cashews; fruit = 1 banana
Lunch: 2 slices of whole wheat bread (enriched), 4 slices of veggie "meat", 2 leafs of red leaf lettuce, two slices of tomato, one sliced pickle, mustard, vegan mayonnaise (Veganaise is the best brand), salt, pepper
Dinner: Quarter cup of TVP (textured vegetable protein), 1 and ½ cups spinach (will shrink), half cup mushrooms (will shrink), quarter cup of diced red bell pepper, quarter cup diced broccoli, quarter diced onion, soy sauce or tamari sauce or Braggs, 3 tbsp chunky peanut butter, season to taste; 3/4 cup of quinoa
 BreakfastLunchDinner All 3 Meals
The mealNon-dairy yogurt and toast Perogies in special sauce Stew with quinoa  
Drink 1 cup soy milk1 cup enriched orange juice1 cup soy milk 
Supplement?1 dose of omega 3NoNo 
Omega 3166% ------166%
Protein 79%73%62%214%

Vitamin B643%20%67%102%
Vitamin B1262%100%50%212%
Vitamin D45%50%45%140%
Zinc 98%50%50%198%
1 cup of non-dairy yogurt mixed with a quarter cup of hempseeds and a quarter cup of sunflower seeds;
2 slices of whole wheat bread (enriched) with vegan margarine
Lunch: 6 potato and onion perogies, 1 diced veggie sausage (Tofurky is the best brand), half a cup of diced mushrooms (shrinks when cooked), 1 cup of raw spinach (shrinks when cooked);
sauce = mix equal parts salsa and vegan mayonnaise (Veganaise is the best brand)
Dinner: Half a cup of quinoa; stew = half cup of chickpeas, quarter cup sunflower seeds, 1/8 cup of diced broccoli, 1/8 cup of corn, 1 diced medium carrot, 1 diced stalk of celery, a quarter of a diced onion, 2 cloves of diced garlic, 2 tbsp diced or grated ginger, 5g rosemary, 1 tbsp paprika, 3 oz tomato juice

 BreakfastLunchDinner All 3 Meals
The mealPeanut butter toast and fruit salad Veggie hot dog Crispy tofu with a side of quinoa and vegetables  
Drink 1 cup soymilk1 cup enriched orange juice  
Supplement?1 dose of omega 3NoNo 
Omega 3166%------166%
Protein 51%56%99%206%

Vitamin B662%25%30%117%
Vitamin B1262%100%50%212%
Vitamin D45%50%45%140%
Zinc 40%52%48%140%
2 slices of whole wheat bread (enriched) and 2 and ½ tbsp chunky peanut butter;
fruit salad = one diced banana, a quarter cup of diced cantaloupe, a quarter cup of diced dried apricots, a quarter cup of diced papaya, a quarter cup of diced mango
Lunch: 1 hot dog bun (enriched), 1 veggie hot dog (I recommend using a Tofurky veggie sausage instead of a veggie hot dog because it tastes better), whatever toppings you prefer
Dinner: Half a package of firm or extra-firm tofu, fry with oil in non-stick pan with soy sauce or tamari sauce or Braggs, until crispy; one cup of quinoa; half a cup cherry tomatoes, half a cup steamed spinach, half a cup steamed broccoli, add vegan margarine to spinach and broccoli

 BreakfastLunchDinner All 3 Meals
The mealBagel and tofu/chickpea spread Lentil soup with bread Roasted tofu and vegetables  
Drink 1 cup soymilk1 cup enriched orange juice1 cup soymilk 
Supplement?1 dose of omega 3No No  
Omega 3100%66%---166%
Protein 46%98%61%205%

Vitamin B617%70%47%134%
Vitamin B1250%12%50%112%
Vitamin D45%50%45%140%
Zinc 23%96%15%134%
1 bagel cut in halves; spread = 1/8 of a package of firm tofu and a quarter cup of cooked chickpeas, blend until smooth, add some lemon/lime juice, salt, and vegan pesto sauce (can buy in stores or just add olive oil, fresh basil, fresh or powdered garlic, and salt)
Lunch: Soup = 1 cup of cooked lentils, 1 finely chopped potato with skin, half a cup chopped red bell pepper, quarter cup hempseeds, 6 oz tomato juice, your favorite seasonings;
2 slices of whole wheat bread (enriched)
Dinner: Quarter package of firm tofu cut in cubes, chopped veggies: 1 medium carrot, 1 potato with skin, 1 sweet potato with skin, half an onion, a quarter cup of broccoli + stems, 1 stalk celery; cover in marinate = vegetable oil, soy sauce or tamari sauce or Braggs, garlic powder, thyme; bake at 350 to preferred texture (30 – 60 minutes)

 BreakfastLunchDinner All 3 Meals
The mealScramble tofu and veggie "sausage" Pita pizzaVeggie chilé with a baked potato  
Drink 1 cup soy milk1 cup enriched orange juice1 cup soymilk 
Supplement?1 dose of omega 3NoNo 
Omega 3100%------100%
Protein 100%13%62%175%
Vitamin B629%12%65%106%
Vitamin B12150%---128%278%
Vitamin D45%50%45%140%
Zinc 60%---51%111%
Scramble tofu = a quarter of a package of firm tofu, a cup of spinach, a quarter cup diced mushrooms, a diced quarter of a red bell pepper, a diced quarter of an onion, 2 diced garlic cloves, turmeric, thyme, soy sauce or tamari sauce or Braggs, black pepper; 1 veggie sausage (Tofurky brand is the tastiest)
Lunch: 1 pita, 3 tbsp tomato sauce, a half cup of raw spinach (bottom layer), a quarter cup of diced mushrooms, 2 tbsp of sun dried tomatoes, 2 tbsp diced olives, 2 tbsp diced red bell pepper, optional: non-dairy melting "cheese" (Vegan Gourmet is the best brand)
Dinner: A quarter package of veggie ground "beef", 3/4 cup of beans (try combining a quarter cup each of kidney beans, black beans, chickpeas), a quarter cup of tomato sauce, a quarter of a diced onion, a quarter cup chopped red bell pepper, 1 finely chopped or crushed garlic clove, season to taste (try salt, cumin, paprika, thyme, sage, oregano, cayenne); 1 baked potato with skin