VRG > Vegetarian Journal > 2009 Issue 3 > A Sample Vegan Meal Plan If You Are Eating at Restaurant Chains
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A Sample Vegan Meal Plan If You Are Eating at Restaurant Chains
By Ed Coffin
Eating out can sometimes be a bit of a challenge for vegans, but it's becoming easier as more
options are readily available. In fact, many major
food chains are now offering specifically labeled vegetarian
foods, and many include vegan options. It seems
simple enough to find one meal, but what happens when
you're on the road and faced with the task of eating
every meal away from home?
We decided to find out by creating a five-day menu
plan using only what was available for vegetarians from
the top nine chain restaurants. (See article on page
14 of Vegetarian Journal, Issue 4, 2008, available at
www.vrg.org/journal/vj2008issue4/VJ4_2008.pdf.)
Most of the restaurants we looked at were not open
for breakfast, so breakfast consisted of items such as
single-serve soymilks, fresh fruit, and breads that could
be purchased at most convenience stores. If you are
traveling, these could be obtained without special
preparation or storage.
Creation of the meal plan started out easily enough
with a variety of vegetarian options to choose from, but
moving forward, there were many times when communication
with the restaurant was necessary to identify
whether certain dishes were vegan. This was usually as
simple as looking at the ingredients listed on the menu,
but if it's unclear, it is always best to speak with restaurant
employees directly. This kind of communication
also makes the chains aware that customers are seeking
out vegan options.
As with most food eaten out, there were a few
hang-ups that were unavoidable, nutritionally speaking.
Sodium was certainly excessive in the menus, so
this regimen of eating would not be recommended for
those on a sodium-restricted diet. The excess sodium
should not be a problem for healthy individuals so long
as it is for only a short period of time, such as a vacation.
Many of the sauces included with these foods were
high in sodium, so asking for light sauce or eliminating
the sauce altogether would be a good way to cut back
on the sodium.
The lack of vitamin D that the menus provided was
also a concern. While the fortified soymilk provided
some vitamin D, it only offered about a third of the
recommended amount for the average adult. An additional
soymilk could offer a bit more, but a vitamin D
supplement would ensure an adequate intake. Some
orange juices found in convenience stores are now fortified
with vitamin D, but it is possible that the vitamin
D may not be vegan. Fortified soymilk also provided
vitamin B12.
In addition, calcium tended to be a little low on
certain days, which could easily be remedied by an
additional soymilk. If a restaurant uses calcium-set
tofu, this would be an excellent source of calcium.
One of the restaurants was able to confirm that their
tofu was calcium-set, but keep in mind that suppliers
can change and that it may be difficult to get an immediate
answer to this question. Again, it is important to
at least ask, which raises awareness about the issue and
encourages restaurants to be concerned.
The sample menus provide approximately 2,000
calories per day, which meets the needs for most adults.
For those requiring a little fewer or a little more calories,
you can certainly make some easy changes. To decrease
calories, you may choose to opt for smaller sizes when
available, choose to eat only a portion of the food as
opposed to the entire meal, or go light on sauces and
dressings. If you are looking for some extra calories,
you can see if larger portions are available, consider
ordering an extra side dish, or opt for calorie-rich
beverages such as smoothies.
Beverages were not included on the following
menus. A variety of vegan beverages-such as fruit
juices, smoothies that do not contain dairy, and coffee
drinks-are widely available. Many coffee chains offer
soymilk as an option, and if you're unsure, it doesn't
hurt to ask.
Overall, the menus seemed to have an array of
options available, although some did require slight
alterations, such as the omission of cheese and certain
sauces. The menu could be even more diverse if traveling
with friends, as you could each order different
items to share at the restaurant.
Whether eating out for an extended period or just
one meal, it is essential to ask for vegan options to
make sure the demand is known. Restaurant staff tend
to be knowledgeable about the items being served and
are seldom annoyed so long as patrons are polite and
gracious about their help. Don't be afraid to ask questions,
and if the store cannot answer you directly, it's
always good to get in contact with the corporate headquarters
to be sure your request is heard. It seems that
vegans have enough options available to get by for
now, but it would be even better to see more options
available in the future.
Easy Ways to Add Extra Calories |
- Fresh fruits (widely available, even
in many convenience stores)
- Dried fruits
- Nuts
- Rolls, bagels
- Juice, lemonade, other beverages
- Pretzels or lowfat chips
- Coffee drinks (made with soymilk, if available
- Snack bars (Many vegan snack bars are widely available.)
|
Breakfast
- Single-serve bottle vanilla fortified
soymilk*
- Medium apple
- Plain bagel
Lunch
Dinner
- 2 cups Asian teriyaki vegetables
|
* Menus were analyzed using Silk, a brand of fortified
soymilk often available in mainstream stores in a
one-serving (11-ounce) container. It is fortified with
calcium, vitamin D, vitamin A, vitamin B12, and
riboflavin. Other similar brands can also be used.
|
Breakfast
- Single-serve bottle chocolate fortified
soymilk*
- Medium apple
- Small roll
Lunch
- Black bean burrito
- 2 cups vegetarian taco salad (no dressing,
no sour cream)
Dinner
- 1 cup minestrone soup
- 4 cups mandarin-spinach salad
- Baked potato
|
* Menus were analyzed using Silk, a brand of fortified
soymilk often available in mainstream stores in a
one-serving (11-ounce) container. It is fortified with
calcium, vitamin D, vitamin A, vitamin B12, and
riboflavin. Other similar brands can also be used.
|
Breakfast
- Single-serve bottle vanilla fortified
soymilk*
- Medium apple
- Small roll
Lunch
- ½ cup edamame
- 2½ cups Japanese teriyaki (with onions, napa cabbage, carrots, spinach, and tofu)
- 1 cup brown rice
Dinner
- 3 cups whole grain linguine and vegetables
|
* Menus were analyzed using Silk, a brand of fortified
soymilk often available in mainstream stores in a
one-serving (11-ounce) container. It is fortified with
calcium, vitamin D, vitamin A, vitamin B12, and
riboflavin. Other similar brands can also be used.
|
Breakfast
- Single-serve bottle chocolate fortified
soymilk*
- Medium orange
- 1.5 oz trail mix**
Lunch
- 2 cups vegetarian taco salad (no dressing,
no sour cream)
- 1 ounce tortilla chips
Dinner
- 3 cups Asian steamed vegetables
- 1 cup brown rice
- 2 spring rolls with sweet and sour sauce
|
* Menus were analyzed using Silk, a brand of fortified
soymilk often available in mainstream stores in a
one-serving (11-ounce) container. It is fortified with
calcium, vitamin D, vitamin A, vitamin B12, and
riboflavin. Other similar brands can also be used.
** A single-serve portion of dried fruit and nuts that
can be found near the checkout in most convenience
stores. It is commonly packaged as 'trail mix' but
may also be referred to as simply 'dried fruit and
nuts' or another name such as 'student food.' Be
aware that some mixes may contain honey and/or
candies and, therefore, may contain animal products.
Check the label to be sure they don't.
|
Breakfast
- Single-serve bottle vanilla fortified
soymilk*
- Medium orange
- 1.5 oz trail mix**
Lunch
- Black bean burrito
- 1 ounce tortilla chips
Dinner
- 1 cup lentil soup
- 2 cups couscous with vegetables
- 3½ cups pasta salad with edamame
|
* Menus were analyzed using Silk, a brand of fortified
soymilk often available in mainstream stores in a
one-serving (11-ounce) container. It is fortified with
calcium, vitamin D, vitamin A, vitamin B12, and
riboflavin. Other similar brands can also be used.
** A single-serve portion of dried fruit and nuts that
can be found near the checkout in most convenience
stores. It is commonly packaged as 'trail mix' but
may also be referred to as simply 'dried fruit and
nuts' or another name such as 'student food.' Be
aware that some mixes may contain honey and/or
candies and, therefore, may contain animal products.
Check the label to be sure they don't.
|
Ed Coffin wrote this article while serving as an intern with
The Vegetarian Resource Group. He is currently studying nutrition
at the University of Medicine and Dentistry of New Jersey.
He also volunteers with local animal rights and vegan
educational efforts in Philadelphia, PA.
Thank you to Ed for helping with VRG's outreach booths at Natural
Products Expo East in Boston and the Baltimore Book Expo.