The food plan

For 21 days, I'll follow the Vegan 21 Day Diet  - Forget cheese, meat, milk, fat, oil, white flour, and stick to basic plain food.  (I can do anything for 21 days) 

Focus on the following grains and starches if you have a gluten intolerance:

• Rice: brown, wild, etc.
• Gluten-free pasta
• Buckwheat
• Millet
• Corn
• Potatoes
• Sweet potatoes
• Oats

Load up on other legumes if you have a soy intolerance:

• Beans: black, kidney, lime, pinto, white, mung, adzuki, garbanzo
• Lentils: red, green, black, yellow, brown, French
• Peas: snow peas, snap peas, garden peas
• Rice milk or almond milk, fortified with vitamin B12, calcium, and vitamin D, instead of soymilk

Eat a Variety of vegetables:

• Dark leafy greens are a good source of calcium, with a more absorbable form than cow’s milk
• Broccoli (made up of 33 percent protein!) and other cruciferous vegetables like kale, cabbage, and cauliflower have anti-cancer fighting properties
• Eat the rainbow of veggies: red peppers, yellow squash, carrots, beets, spinach, tomatoes, sweet potatoes, onions, and others

Fill up on fruits:

• Eat any and all fruits you like – the more variety in colors the better
• Think yellow, orange, blue, green, and beyond

Note: It is important to supplement with vitamin B12 or a multivitamin.

Here are some recepies to try. 

Mexican Corn Salad Makes 6 servings 1 15-ounce can corn, drained 1 large cucumber, peeled and diced 1/2 cup finely chopped red onion 1 medium red bell pepper, seeded and finely diced 1 medium tomato, seeded and diced 1/2 cup chopped fresh cilantro 2 tablespoons seasoned rice vinegar 2 tablespoons cider vinegar or distilled vinegar 1 tablespoon lemon or lime juice 1 garlic clove, minced 1 teaspoon ground cumin 1 teaspoon ground coriander 1/8 teaspoon cayenne pepper In a large salad bowl, combine corn, cucumber, onion, bell pepper, tomato, and cilantro, if using. In a small bowl, combine vinegars, lemon or lime juice, garlic, cumin, coriander, and cayenne. Pour over the salad and toss gently to mix. Per serving (1/6 of recipe) Calories: 71 Fat: 0.8 g Saturated Fat: 0.1 g Calories from Fat: 10.3% Cholesterol: 0 mg Protein: 2.2 g Carbohydrates: 15.8 g Sugar: 6.2 g Fiber: 2.4 g Sodium: 188 mg Calcium: 22 mg Iron: 1 mg Vitamin C: 47.7 mg Beta Carotene: 455 mcg Vitamin E: 0.5 mg Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D. Simple Bean Tacos Makes 8 tacos These soft-shell tacos are a quick and easy snack or meal. Several companies make vegetarian refried beans. Look for them in natural food stores and many supermarkets. 1 15-ounce can vegetarian refried beans 8 corn tortillas 1/2 - 1 cup Salsa Fresca or commercial salsa 2 cups pre-washed salad mix 3 green onions, chopped 2 tomatoes, chopped Heat beans on the stove or in a microwave. Spread a tortilla with about 1/4 cup of beans, and lay it flat in a non-stick skillet over medium heat. When tortilla is warm and pliable, fold it in half and cook each side 1 minute. Garnish with salsa, salad mix, green onions, and tomatoes. Per taco Calories: 112  Fat: 1 g  Saturated Fat: 0.2 g  Calories from Fat: 8.3%  Cholesterol: 0 mg Protein: 5 g  Carbohydrates: 22.2 g  Sugar: 2.1 g  Fiber: 5.2 g  Sodium: 248 mg  Calcium: 52 mg  Iron: 1.4 mg  Vitamin C: 9.9 mg  Beta Carotene: 642 mcg  Vitamin E: 0.8 mg Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.