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Diet PlanVEGANDiet PlanVEGANEnjoy Amy’sVegan Diet Planand discover a healthynew you!
Diet PlanVEGANDiet PlanVEGANMany of our customers have said that they have lost weight eating Amy’s.either on their own or with a well-known weight plan such as E-Diets,Good Housekeeping, Jorge Cruise* or Weight Watchers that recommend Amy’s.So, we got to thinking: Wouldn’t it be great if we had our own Diet Plan?With the help of Sonoma County dietician, Jill Nussinow, we created The Amy’s Diet.Amy’s has always been sensitive to the needs and concerns of our customers; that’swhy we have developed The Amy’s Gluten Free Diet, for those who perfer or needto live gluten free.We offer a two-week plan where you eat Amy’s gluten free meals 2-3 times a day,plus lots of fruits and veggies. It’s fun, easy to follow, and you can expect to lose twopounds a week (some people lose more). There is a 1500-calorie and 1800-calorie option — both far below the average American diet of 2200-2700 calories, yet stilltasty and satisfying!Try out our diet and write to us, let us know how you did and send pictures.Making small changes such as eating more grains, fruits and veggies and simpleexercises (yoga and meditation are also great) will improve your healthand well-being.Enjoy the Amy’s Gluten Free Diet on the road to a healthier new you!If you have health concerns, consult a doctor or nutritionistbefore you start this or any diet.*Jorge Cruise is a weight loss expert and author of the best selling book,“ The 3-Hour Diet”
Diet PlanVEGANBREAKFASTDAY ONEAmy’s Breakfast Burrito1tangerine1cup low fat non-dairy milk or non-dairy yogurtLUNCHAmy’s Brown Rice and Veggies Bowl(or Light in Sodium version)1cup carrot sticks2tablespoons light salad dressingSNACK182DINNERounce almonds (3/4 oz)tablespoons raisinsAmy’s Black Bean Enchilada Whole Meal2cups mixed salad greens topped withDressing:1tablespoon balsamicor raspberry vinegar11/2 teaspoons olive oilDESSERTA LITTLE MORE?DAILY TIPDAILY CHECKLIST1medium peachFor an extra 300 calories:add 20 almonds (1 oz) and 1 cuplowfat non-dairy milk.Ask for support from your family!Keep track of what you’ve done and how you feel each day.Today I felt: My favorite meal was:Water: Vitamins:Exercise: Time spent exercising:
Diet PlanVEGANBREAKFASTDAY TWOAmy’s Rolled Oats Hot Cereal Bowl½cup low fat non-dairy milk½teaspoon cinnamon1medium apple, eaten plain or grated into cereal4walnuts for oatmeal or on the sideLUNCH2SNACK1½DINNER12½DESSERT1½A LITTLE MORE?DAILY TIPDAILY CHECKLISTcups Amy’s Lentil or Split Pea Soup(or Light in Sodium version)1½ cups mixed greens salad with1tablespoon light salad dressingcup plain non-dairy yogurtcup strawberriesAmy’s All American Veggie Burgertablespoons Amy’s Organic Mild Salsaounce shredded vegan cheese, (preferably reduced fat)(2 tablespoons if shredded)1whole wheat tortilla2cups mixed greens salad½cup green or red pepper, cucumber, onion andother fresh veggies of your choice topped with1tablespoon vinegar1½ teaspoons olive oil and dried herbssmall pearcup plain non-dairy yogurtFor an extra 300 calories: include ½ cup more oatmealat breakfast, 1 more whole wheat tortilla at lunch ordinner ½ ounce pumpkin seeds at snack.Add vanilla extract to plain, nondairy milk or yogurt for aboost of flavor without the calories.Keep track of what you’ve done and how you feel each day.Today I felt: My favorite meal was:Water: Vitamins:Exercise: Time spent exercising:
Diet PlanVEGANBREAKFASTLUNCHDAY THREEAmy’s Tofu Scramble2tablespoons Amy’s Organic Mild Salsa4ounces orange juiceAmy’s Teriyaki WrapCombine:2stalks celery, sliced½ cup cucumber sticks1tablespoon light saladdressingSNACKDINNERDESSERT12Amy’s Black Bean Enchilada Whole Meal2cups spinach topped with2teaspoons toasted sesame seedsvinegar and a splash of tamari or soy sauce1½A LITTLE MORE?DAILY TIPDAILY CHECKLISTtablespoon almond butterrice cakes or4 crispy whole grain rye or wheat crackerscup lowfat non-dairy milkblended withcup frozen organic strawberriesFor an extra 300 calories: include 1 additional burritoat any meal ½ cup more berries for dessert.Stay out of the kitchen after dinner!Keep track of what you’ve done and how you feel each day.Today I felt: My favorite meal was:Water: Vitamins:Exercise: Time spent exercising:
Diet PlanVEGANBREAKFASTDAY FOUR111Amy’s Strawberry Toaster Popcup plain non-dairy yogurtsmall pearLUNCHAmy’s Brown Rice or Black EyedPeas and Veggies Bowl1cup low fat non-dairy milk½ cup sliced celerySNACK1½DINNERA LITTLE MORE?DAILY TIPDAILY CHECKLISTcup non-dairy milk blended withcup frozen blueberries, defrostedAmy’s Roasted Vegetable Tamale2tablespoons Amy’s Organic Mild Salsa1 ½ cups mixed vegetables(fresh or frozen) cooked2cups mixed greens salad1tablespoon light saladdressingFor an extra 300 calories:1 more Toaster Pop at breakfast with1 tablespoon almond butter and ½ cup strawberries.Remember to eat breakfast! It wakes up your metabolism afterhaving slowed down during the night, and keeps you fromfeeling hungry the rest of the day.Keep track of what you’ve done and how you feel each day.Today I felt: My favorite meal was:Water: Vitamins:Exercise: Time spent exercising:
Diet PlanVEGANBREAKFASTDAY FIVEAmy’s Tofu Scramble in a Pocket Sandwich½ cup pineapple1cup non-dairy milk or yogurtLUNCH21½cups Amy’s Vegetable Barley SoupAmy’s Bistro Burgerwhole wheat bun or pita bread withlettuce, tomato, mustardSNACK½1cup celery stickstablespoon light salad dressingDINNERAmy’s Indian Vegetable Korma1whole wheat chapatti or tortillaCombine:3/4cup sliced cucumber1/4cup chopped tomato2tablespoons sliced onion3tablespoons plain yogurtchopped cilantro if desiredThese ingredients make theIndian condiment known as Raita,an Indian condiment that cools themouth when eating a spicy dish.A LITTLE MORE?DAILY TIPDAILY CHECKLISTFor an extra 300 calories: add ½ bun at lunch 1 cup lowfat non-dairy milk blended with ½ cupfrozen blueberries after dinner.Take a walk at lunch.Keep track of what you’ve done and how you feel each day.Today I felt: My favorite meal was:Water: Vitamins:Exercise: Time spent exercising:
Diet PlanVEGANBREAKFASTLUNCHDAY SIXAmy’s Tofu Scramble in a Pocket Sandwich1Amy’s Bistro Burger1cup lowfat non-dairy milk12½22SNACK12DINNERcup Amy’s Organic Chili with Vegetablessmall corn tortillasoz reduced fat non-dairy cheese(about 2 tablespoons ifshredded)or more cups mixed greenssalad of your choiceteaspoons light salad dressingounce sunflower orpumpkin seedstablespoons raisinsAmy’s Baked Ziti Bowl2cups green salad with4almonds chopped or toastedsunflower seeds, cucumbersand tomatoDressing:1½ teaspoons olive oil1teaspoon vinegarDESSERTA LITTLE MORE?DAILY TIPDAILY CHECKLIST1cup frozen blueberries, defrostedFor an extra 300 calories: add 1 more cup chili at lunch 1/2 ounce vegan cheese at lunch (about 2 tablespoonsif shredded) 1 cup milk or nonfat yogurt at snack.Drink water often! Dehydration slows down your metabolism.Keep track of what you’ve done and how you feel each day.Today I felt: My favorite meal was:Water: Vitamins:Exercise: Time spent exercising:
Diet PlanVEGANDAY SEVENBREAKFAST11¾2cup plain non-dairy yogurt parfait withcup frozen strawberriescup oatmeal with cinnamon andalmonds - toasted, sliced or sliveredLUNCH2214cups Amy’s Tuscan Bean & Rice Soupcups green saladtablespoon light salad dressingcrisp rye crackers or 1 slice of whole wheat bread1/2ounce raw cashewstablespoon raisinsSNACKDINNER1Amy’s Shepherd’s Pie2cups spinach sprinkled with1tablespoon sesame seedsDressing:2teaspoons lemon juice1teaspoon olive oil1teaspoon tamariA LITTLE MORE?DAILY TIPDAILY CHECKLISTFor an extra 300 calories: add 1/2 cup non-dairy yogurtat breakfast 1 cup salad and 1 tablespoon dressing atlunch 1 cup lowfat non-dairy milk at snack 1 mediumapple after dinner.Avoid temptation! Make sure you eat before you go to the market.Keep track of what you’ve done and how you feel each day.Today I felt: My favorite meal was:Water: Vitamins:Exercise: Time spent exercising:
Diet PlanVEGANBREAKFASTLUNCHDAY EIGHTAmy’s Multigrain Hot Cereal Bowl with½teaspoon cinnamon2tablespoons raisins1small apple, grated or eaten whole1cup low fat non-dairy milk111112cup Amy’s Alphabet SoupAmy’s All-American, Bistro or California Burgerwhole wheat or other tortillaor more cups salad greenstablespoon reduced fat dressingtablespoons Amy’s Mild SalsaTo make the wrap: Microwave the burger for half therecommended time. Remove from microwave. Coarsely chop,top with salsa, and roll into the tortilla to form a burrito.Wrap the burrito in a slightly damp towel, put burrito inthe microwave and heat for the remaining time.SNACK182DINNER1DESSERT1A LITTLE MORE?DAILY TIPDAILY CHECKLISTalmonds (3/4 oz)tablespoons raisinsAmy’s Black Bean VegetableEnchilada (½ package)1cup steamed broccoli½cup steamed carrots2-3 cups salad greens1tablespoon light salad dressingfrozen fruit barFor an extra 300 calories: add 1 more enchilada atdinner 1 cup non-dairy milk with lunch or snack.Carry carrot sticks with you to curb hunger.Keep track of what you’ve done and how you feel each day.Today I felt: My favorite meal was:Water: Vitamins:Exercise: Time spent exercising:
Diet PlanVEGANBREAKFASTDAY NINEAmy’s Tofu Scramble in a Pocket Sandwich2tablespoons Amy’s Salsa, if desired½cup sliced peaches, pears or an apple1cup low fat non-dairy milk or yogurtSNACK11orange or other fruittablespoon cashewsLUNCH12½211cup Amy’s Refried Pinto Beanswith Chiliescorn tortillasounce shredded vegan cheesetablespoons Amy’s Mild Salsacup carrots, celery and cucumbers withtablespoon reduced fat dressing½½cup plain non-dairy yogurtcup fresh or frozen (defrosted) berriesSNACKDINNERAmy’s Light in Sodium Brown Rice and Veggie Bowl or1cup Amy’s Alphabet Soup1cup fresh or frozen veggies, cooked withteaspoons of your favorite salt-free seasoning blend22cups salad greens and added veggies withtablespoon vinegar11½ teaspoons olive oilA LITTLE MORE?For an extra 300 calories: add 1 corn tortilla, ½ cup Amy’sRefried Pinto Beans with Chilies and ½ ounce cheese tomake a mini-wrap at lunch ¼ cup more fruit for snack.DAILY TIPDAILY CHECKLISTRelax . . . Focus on your breathing! Take 5 deep breaths(long inhales and exhales).Keep track of what you’ve done and how you feel each day.Today I felt: My favorite meal was:Water: Vitamins:Exercise: Time spent exercising:
Diet PlanVEGANBREAKFASTLUNCHDAY TEN112cup plain non-dairy yogurt mixed withcup strawberries or mixed berriestablespoons toasted walnuts sprinkled on topAmy’s Indian Mattar Tofu3cups baby spinach sprinkled withsesame seeds, cucumber slices and green onionsDressing:1tablespoon rice vinegar½teaspoon sesame oilSNACKDINNER1142tablespoon almond butterrice cake ORwhole grain crackersteaspoons ‘no sugar added’jam2212cups Amy’s Fire Roasted Southwestern Vegetable Soupteaspoons grated vegan Soy Parmesan cheeseslice whole wheat bread, rubbed with garlic and toastedcups salad greensDressing:1tablespoon vinegar2teaspoons olive oilDESSERTA LITTLE MORE?DAILY TIPDAILY CHECKLIST1cup fresh or frozen fruitFor an extra 300 calories: ½ cup non-dairy yogurt at breakfast 1 tablespoon almond butter 1 rice cake or 4 more crackersfor snack 1 cup low fat non-dairy milk after dinner.Drink a tea with cinnamon to curb your sweet tooth.Keep track of what you’ve done and how you feel each day.Today I felt: My favorite meal was:Water: Vitamins:Exercise: Time spent exercising:
Diet PlanVEGANBREAKFASTLUNCHDINNERDESSERTA LITTLE MORE?DAILY TIPDAILY CHECKLISTDAY ELEVENAmy’s Tofu Scramble1/2 cup orange juicecups Amy’s Light in Sodium Lentil Souptopped with chopped fresh parsley OR½ cup frozen spinach6whole grain crackers1cup sliced cucumber or other sliced veggies1½ tablespoons light salad dressing2Amy’s Teriyaki Bowl1½ cups frozen Asian vegetable mix(without sauce), cookedFruit smoothieBlend:1cup low fat non-dairy ORplain non-dairy yogurt½ cup frozen fruiticeFor an extra 300 calories: add a morning snack of 1 pear 18 almonds (3/4 oz), 10 more almonds at afternoon snack 1 additional cup of vegetables at dinner.Going up? Slimming down! Take the stairs instead of the elevator.Keep track of what you’ve done and how you feel each day.Today I felt: My favorite meal was:Water: Vitamins:Exercise: Time spent exercising:
Diet PlanVEGANBREAKFASTDAY TWELVEAmy’s Steel Cut Oats Hot Cereal Bowl½cup sliced fresh or frozen strawberries6sliced almonds or other nuts (3 tablespoons)½cup low fat non-dairy milkLUNCHAmy’s Indian Spinach Tofu Wrap½cup carrots and cucumbersSNACK41DINNERDESSERTA LITTLE MORE?DAILY TIPDAILY CHECKLISTwhole grain crackerssmall appleAmy’s Black Bean Tamale Verde3cups salad greens2tablespoons light dressingFrozen fruit barFor an extra 300 calories: add ½ cup low fat non-dairymilk at breakfast, 2 more crackers 1 tablespoon almondbutter for the afternoon snack, and 1 cup glass of lowfat non-dairy milk with dinner.Be gentle with yourself. Baby steps add up.Keep track of what you’ve done and how you feel each day.Today I felt: My favorite meal was:Water: Vitamins:Exercise: Time spent exercising:
Diet PlanVEGANDAY THIRTEENBREAKFAST11Amy’s Strawberry Toaster Popcup of low fat, non-dairy milk or yogurtSNACK11½rice caketablespoon almond buttercup strawberries, pineapple or other fruitLUNCH11Amy’s Bistro or other burgermedium baked potato with Amy’s Mild Salsa,lemon juice or light dressing2cups saladDressing:1tablespoon vinegar1½ teaspoon olive oilDINNERAmy’s Brown Rice &Vegetable Bowl1-2 cups steamed, mixed veggies with a squeeze of limeand your favorite salt-free seasoning, drizzled with½teaspoon olive oil21cups shredded cabbage mixed withtablespoon rice or other vinegarand a splash of hot sauceA LITTLE MORE?For an extra 300 calories: include an Amy’s Steel Cut OatsBowl at breakfast ½ cup fruit at snack ½ ouncenon-dairy cheese on burger or potato at lunch.DAILY TIPDon’t drink your calories! Sodas and fruit juice are loadedwith calories.DAILY CHECKLISTKeep track of what you’ve done and how you feel each day.Today I felt: My favorite meal was:Water: Vitamins:Exercise: Time spent exercising:
Diet PlanVEGANBREAKFASTDAY FOURTEENAmy’s Breakfast Burrito½ cup fruit or juiceLUNCH2621cups Amy’s Roasted Southwestern Vegetable Soupwhole grain crackerscups salad greenstablespoon light dressingSNACK11small apple or other fruitounce cashews or othernuts or seedsDINNERDESSERTA LITTLE MORE?DAILY TIPDAILY CHECKLISTAmy’s Roasted Vegetable Tamale2-3 cups chopped cabbage, carrots, cucumbersand onions mixed with2tablespoons Amy’s Mild Salsa1cup fresh or frozen (defrosted) berriesFor an extra 300 calories: Add a morning snack of1 cup non-dairy milk or yogurt ½ cup fruit, 6 morecrackers at lunch, and 1½ ounces cashews atafternoon snack.Use Stevia intead of Nutrasweet. It is a natural, sugar-freesweetener.Keep track of what you’ve done and how you feel each day.Today I felt: My favorite meal was:Water: Vitamins:Exercise: Time spent exercising:
Diet PlanVEGANDAY ONECaloriesProtein (gms)Carbohydrates (gms)Fat (gms)Fiber (gms)Sodium (mg)With Lower SodiumDAY FOURCaloriesProtein (gms)Carbohydrates (gms)Fat (gms)Fiber (gms)Sodium (mg)With Lower SodiumDAY SEVENCaloriesProtein (gms)Carbohydrates (gms)Fat (gms)Fiber (gms)Sodium (mg)With Lower SodiumDAY TENCaloriesProtein (gms)Carbohydrates (gms)Fat (gms)Fiber (gms)Sodium (mg)With Lower 928222015775122972352486DAY THIRTEENCaloriesProtein (gms)Carbohydrates (gms)Fat (gms)Fiber (gms)Sodium (mg)With Lower Sodium13335419939431930NUTRITIONALBREAKDOWNSDAY TWOCaloriesProtein (gms)Carbohydrates (gms)Fat (gmsFiber (gms)Sodium (mg)With Lower SodiumDAY FIVECaloriesProtein (gms)Carbohydrates (gms)Fat (gms)Fiber (gms)Sodium (mg)With Lower SodiumDAY EIGHTCaloriesProtein (gms)Carbohydrates (gms)Fat (gms)Fiber (gms)Sodium (mg)With Lower 20741392720DAY ELEVENCaloriesProtein (gms)Carbohydrates (gms)Fat (gms)Fiber (gms)Sodium (mg)With Lower Sodium14806522148382663DAY FOURTEENCaloriesProtein (gms)Carbohydrates (gms)Fat (gms)Fiber (gms)Sodium (mg)With Lower Sodium139039249473422422932DAY THREECaloriesProtein (gms)Carbohydrates (gms)Fat (gms)Fiber (gms)Sodium (mg)With Lower SodiumDAY SIXCaloriesProtein (gms)Carbohydrates (gms)Fat (gms)Fiber (gms)Sodium (mg)With Lower SodiumDAY NINECaloriesProtein (gms)Carbohydrates (gms)Fat (gms)Fiber (gms)Sodium (mg)With Lower 7492007DAY TWELVECaloriesProtein (gms)Carbohydrates (gms)Fat (gms)Fiber (gms)Sodium (mg)With Lower Sodium13603921244291816
DietDiet PlanVEGANVEGANSHOPPING LISTWEEK ONEItems shown reflect purchases for the 1500 calorie-per-day Amy’s Vegan Meal Plan.If you would prefer to make any substitutions, make sure to substitute similar items.To follow the 1800 calorie plan, please purchase the additional items at the end ofthis list.AMY’S KITCHEN PRODUCTSPurchase one each of the following unless stated otherwise: Amy’s Breakfast BurritoAmy’s Brown Rice and Veggies BowlAmy’s Split Pea Soup (or Light In Sodium)Amy’s All American Veggie BurgerAmy’s Mild SalsaAmy’s Tofu ScrambleAmy’s Teriyaki WrapAmy’s Black Bean Enchilada Whole Meal (2)Amy’s Strawberry Toaster PopAmy’s Brown Rice, Black Eyed Peas & Veggies BowlAmy’s Roasted Vegetable TamaleAmy’s Tofu Scramble in a Pocket SandwichAmy’s Vegetable Barley SoupAmy’s Bistro BurgerAmy’s Indian Vegetable KormaAmy’s Chili with VegetablesAmy’s Baked Ziti BowlAmy’s Tuscan Bean & Rice SoupAmy’s Shepherd’s Pie (Non-Dairy)FRUITS & VEGETABLESPurchase locally grown and organic when possible. 1 tangerine or small orange 2 small pears1 cup carrot sticks 2 cups celery, sliced (4 stalks)1 onion 1 3/4 cup cucumber, sliced1 bunch of cilantro 2 cups spinach14 ½ cups salad greens2 medium tomatoes1 medium peach1 cup strawberries2 medium apples3 cups vegetables of your choice:green or red pepper, cucumber, onion
DietDiet PlanVEGANVEGANSHOPPING LISTWEEK ONEREFRIGERATED ITEMSPurchase organic when possible. 1 gallon nonfat dairy free milk1½ ounces vegan cheese, (preferably reduced fat)6 cups of soy yogurt (4 if you choose to have milk)4 ounces of orange juice1 bag of frozen organic strawberries1 bag of frozen organic blueberriesPANTRY ITEMS whole wheat tortillas (such as Alvarado St)small corn tortillasoatmealrice cakes (such as Lundberg)whole grain rye crackerswhole wheat breadchapatti (or just use tortilla)small container of raisinsbalsamic vinegar or raspberry vinegarlemon juicecinnamonolive oilwhole wheat buns or pita bread (such as Alvarado St) 1 small package almonds1 small package raw cashews1 small package raw walnuts1 small package pumpkin seeds1 small package sesame seedstamarisoy saucevanillalight salad dressingA LITTLE MORE?To follow the 1800 calorie plan, please add the following items: 1 oz. more almonds ½ oz. more pumpkin seeds ½ cup more mixed berries ½ cup more blueberries 1 more cup of Amy’s Chili with Vegetables 1 more Amy’s Black Bean Vegetable Burrito 1 more Amy’s Strawberry Toaster Pop 1 more Black Bean Vegetable Enchilada ½ cup more non-dairy yogurt1 cup more salad greens1 tbsp. more salad dressing½ cup more oatmeal1 more whole wheat tortilla½ cup more strawberries1 more apple½ oz. more vegan cheese5 cups more lowfat non-dairy milk½ more whole wheat bun1 tbsp. more almond butter
DietDiet PlanVEGANVEGANSHOPPING LISTWEEK TWOAMY’S KITCHEN PRODUCTSPurchase one each of the below unless stated otherwise: Amy’s Multi-Grain Cereal BowlAmy’s Alphabet SoupAmy’s All-American, Bistro or California BurgerAmy’s Black Bean EnchiladaAmy’s Tofu Scramble in a PocketAmy’s Refried Beans with Green ChiliesAmy’s LIS Brown Rice & Veggies BowlAmy’s Indian Mattar TofuAmy’s Fire Roasted Southwestern Vegetable SoupAmy’s Tofu ScrambleAmy’s LIS Lentil SoupAmy’s Teriyaki BowlAmy’s Steel Cut Oats Cereal BowlAmy’s Black Bean Vegetable BurritoAmy’s Black Bean Tamale VerdeAmy’s Strawberry Toaster PopAmy’s Breakfast BurritoAmy’s Roasted Vegetable TamaleAmy’s Mild Salsa (should still have some from Week 1)FRUITS & VEGETABLESPurchase locally grown and organic when possible. 3-4 apples1 orange1 pear2 - 2½ cups fresh strawberries or mixed berries1 lime2 other pieces of fruit of your choice15-16 cups of salad greens1-2 potatoes3½ cups spinach3-4 cups fresh vegetables of your choice (5 cups if you prefer fresh over frozen)
DietDiet PlanVEGANVEGANSHOPPING LISTWEEK TWOREFRIGERATED ITEMSPurchase organic when possible. 8 cups of non-dairy milk (4 if you choose yogurt)6 cups of soy yogurt (2 if you choose milk)vegan cheese (1½ oz)soy Parmesan cheese (2 tsp)1 box of frozen fruit bars1 bag frozen berries1 bag of frozen veggies unless you prefer freshorange juice (½ cup)frozen Asian vegetable mix (without sauce)ADDITIONAL PANTRY ITEMSIf you have already purchased pantry items for Week One, only a few additional items need tobe purchased. All other items come in large quantities and can be used again for Week Two. small package of almondssalt-free seasoning blendsesame oilrice vinegarno sugar added jam (such as Cascadian Farms, Kozlowski)These items should still be in your pantry from Week 1: cinnamon raisins whole wheat tortillas corn tortillas light salad dressing cashews vinegar olive oilA LITTLE MORE?To follow the 1800 calorie plan, please add the following items: 1 more corn tortilla½ more cup Amy’s Refried Beans with Green Chilies1 Amy’s Steel Cut Oats Cereal Bowl1/4 cup more mixed fruit½ cup more non-dairy yogurt1 more cup of mixed veggies (Asian mix)1 more rice cake OR 4 more crackers3½ more cups of lowfat non-dairy milk 1 more pear1 cup more mixed fruit6-8 more crackers1 oz. more almonds1 oz. more cashews1 tbsp. more almond butter1 oz. more vegan cheese1 tbsp. more almond butter
Diet PlanVEGANNOTES
Diet PlanVEGANNOTES
Diet PlanVEGANWHY BUY AMY’S?It’s delicious and tastes homemade!Amy’s food tastes good because it’s made from the kind of real food ingredients thatpeople use in their own kitchens . . . no additives, no MSG, no preservatives,no GMOs and no trans fats. Each burrito and enchilada is hand-rolled,every pizza crust is hand-stretched and topped, and our ingredients are carefullyplaced in each entrée.IT’S MADE FROM ORGANIC INGREDIENTS.Fruits, vegetables and grains are grown organically, the way nature intendedfood to grow, without the use of insecticides and otherharmful chemicals.EVERYTHING IS VEGETARIAN.No meat, fish, shellfish, poultry, eggs or peanuts are ever used in any Amy’sproducts. Dairy cheeses are made with pasteurized rBST hormone-free milkand do not contain animal enzymes or animal rennet.SPECIAL DIET? NO PROBLEM.Amy’s makes several products for people with dietary restrictions.Many of our customers follow special diets, whether allergy-related orsimply to live a healthier lifestyle. Please visit us at www.amys.comfor a complete list of products.LET OUR CUSTOMERS TELL YOU!We get such wonderful letters! Read some of our many letters from satisfiedcustomers on our website — or simply try a delicious Amy’s meal for yourself.Amy’s is available in natural foods and grocery stores, supermarketsand selected warehouse and club stores throughout the United States, Canada,Mexico and abroad.AMY’S KITCHEN, INC. P.O. Box 4759, Petaluma, CA 94955www.amys.comJoin the conversation on Facebook! www.facebook.com/AmysGoOrganic
Amy’s has always been sensitive to the needs and concerns of our customers; that’s why we have developed The Amy’s Gluten Free Diet, for those who perfer or need to live gluten free. We offer a two-wee
