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Preparation

 

 *  A good non-stick fry pan.  They are cheap at Walmart if you need a new one.  Toss the old one

        *  Rice cooker $20

        *  Nutritional Yeast (Red Star is a good brand).  This is a great staple to have on hand. I got it at Wegman's in the health section.   If you have a Fresh Food store, it may be there in bulk cheaper than Walmart.  It was about $4.50 for 5 oz.  It substitutes for cheese and tastes GREAT + is loaded with vitamins, esp. B which you will need to add to your diet if you are not eating much meat

        *  Expand your variety of no-fat salad dressing.   Salads are an important part of your diet - dressings create variety.  I like Olde Cape Cod Toasted Sesame Soy and Ginger Fat Free dressing.   It is slightly sweet and tangy.   Can be used for basting.

        *  Yves Veggie Cuisine Meatless Ground.   12 oz = 1 lb of hamburger.  THIS IS GREAT STUFF!  I got it in Walmart near where they have prepared Salad Mixes.   They have no-milk cheese.  This is there in a small square box, just open and heat.  I'd get 3-4 boxes to have on hand for cooking, lunches and Quick Meals       

        *  4- 6 lbs of brown rice.   This is a staple and you want to have it on hand

        * 1 or two cans of the different beans - you will use on your salads for lunch

        *  Large package of frozen corn.   Put in a Tupper-ware type container in freezer so it is handy for lunches

        *  Corn Tortillas - NO FAT variety

 

        Prepare on weekends!

      *  I would make at least 2 batches of Bean Spread.  This will last all week in the fridge.  Use for lunch + use it for Veggies and Dip and use it for Stuffed Corn Tortillas

     *   Eating lunch at home?  I'd suggest when you are up and around put on a pot of rice.  If you are having rice for dinner I'd make 1.5 cups rice + 3 cups water and 1.5 tsp salt.  If you are not having rice for dinner, I'd make 1 cup rice + 2 cups water + 1 tsp. salt.   When it's done, just unplug.   It is good room temp. or you can heat if you prefer.  I just leave it in the cooker all day and often eat for breakfast the next day w/o putting in the fridge.  I don't like the texture of rice after it gets cold.

        *  Consider this:  chop veggies, I'd chop some on the weekend and maybe chop some more mid week.   You can then toss a salad together quickly if this is done.

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