Author: Mona

We Understand!

You want to be vegan, but you crave the taste of meat!
Changing your favorites overnight isn’t going to happen, and falling off the wagon can easily happen without the knowledge of the best tasting substitutes available within your budget. There are a lot of bad ‘substitutes’ and you don’t want to return opened food to a grocery store if you don’t like the taste!
Please share our 6 years of very selective research, taste testing almost every brand, for daily use, out to eat, holidays, etc…
Surprisingly, these also happen to be heat and serve with good protein, less cholesterol, comparable texture, taste, and a low price!

There is a good substitute for
EVERYTHING!
Calamari, Lamb, Duck, Shrimp, Whipped Topping, Lasagna, etc...

Other High Protien: Beans, Nuts, Tofu
A large Avocado has good protein (6.8g), Omega 3’s and Guacamole is almost always vegan!
Note: Trader Joe’s (TJ’s) has many
affordable organic and vegan options.
Some Favorites:
Egg Rolls $2.69 6g protein/serving
Vegetable Gyozas $3.79 5g protein/serving
Birds’ Nests $3.29
Orange Chicken $3.00 16g protein/serving
Seasoned Tofu (ready to eat) $2.50 7g protein

See our website for surprising vegan items found in any grocery store and other vegan hints!
BestVeganOptions.Weebly.com
See HappyCow.net for local vegan restaurant options!
Our favorites: Native Foods, Veggie Grill, Loving Hut, Au Lac, ZPizza

Prices are average found in America Aug. 2014

Tastes Like Chicken!

The Best
Independently Tested
Vegan Substitutes
Easy
Affordable
Delicious

Common Substitutes

Burgers
Red Robin
Dave and Buster’s
Johnny Rockets
Denny’s
Taco Bell’s Best= 7 layer burrito (ask for no cheese or sour cream). Taco salad (ask beans instead of meat, no cheese and substitute sour cream with guacamole– there is a button for it!)
Del Taco: Veggie Fresco Bowl is goooood!
Sushi: any veggie (Dragon Roll has extra avocado on top), deep fried tempura
ZPizza– Vegan Berkley has vegan cheese (Daiya) and vegan sausages on it too! Veggie Sandwich vegan cheese instead of others.
Pizza Hut deep dish or thin crust no cheese extra sauce (Like loaded breadsticks! Not a lot of protein but good!)
Subway avocado protein, sweet onion sauce

Common Restaurants Offering
Vegan Protein

Asian (Pei Wei, Pick Up Stix)= tofu and veggies instead of chicken etc. sauces=teriyaki, sweet and sour...veggie spring rolls, tempura

Find in Most Any Grocery Store!
(except (*) only health stores or TraderJoe’s)

Brand + Grams of protein per serving if >1
Pizza= Daiya or Amy’s (any kind)	$7.50-10.00 / 5g Protein g
Cheese= Daiya (any type), next choice is Follow Your Heart (any kind), next choice, *Trader Joe’s mozzarella in shreds	$3.50
Sour Cream= any brand! (egs. Tofutti)	$3.00
Butter=Earth Balance (find anywhere)	$4.00
Milk= Rice (Fortified with vitamins), Almond (Vanilla), Soy (Vanilla) sparingly	$2.50
Scrambled Eggs= Tofu (firm) squeeze liquid before cooking, cook as usual. / *Eggs for baking= just omit, or Egg Replacer (found in a box-lasts forever!)	$1.50 / Protein 8g / $10.00 / Protein g
Mac N Cheese= Amy’s vegan	$3.20 / 8g Protein g
*Mayo= Vegenaise or Earth Balance *Miracle Whip= Trader Joe’s Reduced Fat	$4.00 / $3.00
*Ranch Dressing= OrganicVille Ranch	$3.79
*Cream Cheese= Most any brand! ~Also at TJ’s	$2.50
*Ice Cream= Trader Joes’ Ice Cream Sandwiches (8), Cherry Chocolate Chip, Rice Dream (any flavor)	$3.00
Yogurt= Any brand (egs. S0 Delicious)	$1.00 ea

Bacon= Imitation Bacon Bits –nearly all brands– watch out for “real” (pile em on everything or eat them by the handful!)	$1.00 / Protein / 3g
Chicken= Gardein Chicken Nuggets (plain) 3 servings / *Trader Joe’s Chicken-less strips	$3.00 / 10g Protein / 20g
Turkey= Sliced sandwich meat– Tofurkey turkey flavor.. Also at TJ’s / Thanksgiving Turkey– Tofurkey	$2.50 / Protein / 13g
Ribs= Morning Star Ribs (2 serv) / Vegetarian Plus Vegan Citrus Spare Rib Cutlets 2-3 servings	$3.50 / 12g / $5.50 / 12g
Sausage/Bratwurst=Tofurkey Italian Sausage (is spicy) (5 servings) ~Also at TJ’s / Tofurkey Breakfast Links (5)	$3.00 / Protein / 30g / $3.29 / 10g
Steak= Morning Star Grillers Vegan Burgers (4 serv) ~Also at TJ’s	$3.79 / Protein / 12g
Burgers= Amy’s Texas (is bbq flavor) or California (4 servings) / Or see steak above	$6.00 / Protein / 12g
*Chorizo= Trader Joe’s Chorizo / (5 servings)	$2.00 / Protein / 11g
*Fish= Veggie Master (2)	$.5.00 / Protein / 18g
Hot Dogs= Tofurkey (8)	$4.00 Protein 10g

Find these vegan foods almost anywhere!