Here are some examples of general foods that all come straight from the source:

– Pasta or noodles of any kind.

– Beans of any kind. Baked beans, chili, burritos and wraps, etc.  Lima beans, green beans, garbanzo beans, kidney beans, soy beans, you name it. Lentils in particular are simple to cook and a great source or protein.  Tofu is a bean curd made from soybeans and high in protein and has no flavor, so works great when added to sauces or seasoned.  Tempeh is another very healthy soy product and can be used in place of meat when cooking, as can Seitan, which is made from wheat protein (gluten).

– Grains. Cooked grains like all the kinds of rice (brown being better than white), long grain rice, basmati rice, bulgar wheat, corn, oatmeal, etc.   Quinoa is a great high protein grain that is easy to cook up.

– Breads. Breads of every kind- Sourdough, Rye, French, Whole Wheat, Bagels, English Muffins, Pita.  You can use tortillas, chapatis or lavosh for wraps. 

– Nuts. Nuts of all kinds and all the products made from them (peanut butter, almond butter, cashew butter, hazelnut butter etc.) are great sources of protein.  And don't forget all the natural fruit preserves and jams (including also fresh sliced fruit) that work well with nut butters on sandwiches.

– Salads. Salads with every vegetable you can think of- spinach salads, mixed green salads, grilled vegetable salads, Greek salad, bean salads- the list is endless.  If you prepare yourself, you can include Romaine lettuce, butter leaf lettuce, green leaf lettuce, spinach, carrots, cucumbers, cherry tomatoes, sliced tomatoes, mushrooms, olives, green and red bell peppers, red and white cabbage, sprouts, seeds like sunflower seeds, celery, squash, etc.

Chick peas (also called garbanzo beans) and kidney beans are great sources of protein and are present in most store salad bars.

All your favorite dressings are good like Italian, vinaigrette, ranch, thousand, etc.

– Cooked vegetables.  String beans, corn, lima beans, broccoli, cauliflower, potatoes, squash, sweet potatoes, spinach, carrots, asparagus, zucchini, eggplant, etc., etc.  Steam it, saute it, grill it, stir fry it.

– Fruits. All fruits, fruit salads, dried fruits like raisins, fruit juices and shakes, including bananas, green and red apples, strawberries, watermelons, cantaloupes, honeydew melons, oranges, grapefruits, grapes, cherries, figs, dates,  tangerines, blueberries, raspberries, blackberries, etc.

– Cereals. Cereals of every type, including granola, corn flakes, oats, bran flakes, etc.

– Milks. Soy milk, almond milk, rice milk, oat milk and many others are now widely available for use on cereals and in smoothies.

– Condiments. Ketchup, mustard, mayonnaise (here is a great one with no cholesterol), hot sauce, pickles, olives, sauerkraut, relish, etc.

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