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  • Tamara Berry

Welcome to Week 3!


How are you feeling? Are you noticing changes in your energy level? Are your food cravings changing? Starting to think about healthier food instead of the bad processed stuff that you used to love? If that hasn’t happened yet, please hang in there. Your system will come around and you’ll start to feel more energetic and less achey and you’ll see a difference in what you want to eat.


This week I advise you to make the following ahead of time to set yourself up for a successful and nutritious week. This will mean soaking the black beans ahead of time so you can cook them on your day of choice before starting your busy week. So if you plan to cook your beans on Sunday, be sure to set them up to soak on Saturday night before you go to bed. We’re bringing back the overnight oatmeal this week, so get those set up on Sunday and they will be ready for the rest of the week. I would also advise you to cook a pot of lentils to have them ready for the Lentil Loaf towards the end of the week.


I encourage you to start searching on the internet for new recipes that you want to try. Just looking at all of the delicious options of healthy food will make a difference in your attitude.

Here’s another thing to keep in mind...if there is something that you used to eat that was meat and dairy laden, try searching for a vegan version. There’s probably a recipe out there already, but if not, experiment and see what you come up with. You really can make a vegan version of anything! There are so many great vegan chefs & cooks with YouTube videos that will walk you through the preparation process. You’ll find you really enjoy preparing your own food if you approach it with a sense of adventure.


Be sure you take some time to congratulate yourself for making changes in your life that will help you live a healthier and longer life. Most people do not need to be in pain. We’ve just gotten used to that mind set but it is not inevitable. Even if you have hereditary diseases in your family, you can lessen the symptoms by eating the kind of food that supports health. Your body won’t be constantly trying to digest the bad stuff and will thrive on the good stuff that you are eating. As I write this, I am 58 years old and I do not have health issues that so many of my meat & dairy eating friends and family suffer from. It makes me so sad that they live this way. Being plant based/vegan does not mean you have to give up great tasting food. I can’t stress that enough. No one should suffer from the illnesses that affect modern society. They are brought on by our diets. I hope you’re starting to feel that and understand how badly we’ve been duped by the meat and dairy industry. Let’s stop this cycle and reclaim our lives! We are the ones who should be in control of our lives and our health, so let’s claim that responsibility and live our best lives for ourselves and our loved ones.

One last thing that will really help you feel better. If you don’t already do some sort of yoga or workout, set a goal to incorporate 15 minutes of some type of physical activity. Walking is great, but if you don’t have a place to walk that you will enjoy, start with some stretching or yoga. There are great (free) videos online that you can use. Just start really small and don’t try to get in shape all in one day! We’ve all done that, right?! LOL Just start small and ease into physical activity. It will make such a difference in how you feel. As time passes, add something new to your routine and build on your great habit. You’ll find yourself sitting up straighter and feeling more confident. And here’s a little secret...when you eat a totally plant based diet, your body responds more quickly to yoga and exercise. So you can do less work but reap big gains! At least that has been my experience and I’m not a youngster. Good luck! You’ve got this!


If you have questions, contact me at tamara@wakingjustice.org. My husband and I have been vegan for almost 3 decades so we’ve learned a few things and I’m happy to help and share knowledge.




Day 1

Breakfast - Breakfast Casserole

Snack - Trail Mix

Lunch - Eggless Salad Sandwich

Snack - Chickpea Snacks

Dinner - Black beans

Day 2

Breakfast - Overnight Oatmeal

Snack - Orange

Lunch - Pasta Salad

Snack - Seasoned Popcorn

Dinner - Sloppy Lentils Sandwich

Day 3

Breakfast - Breakfast Casserole

Snack - Trail Mix

Lunch - 3 Bean Salad w/crackers

Snack - Chickpea Snacks

Dinner - Pizza

Day 4

Breakfast - Overnight Oatmeal

Snack - Orange

Lunch - Eggless Salad Sandwich

Snack - Seasoned Popcorn

Dinner - Kung Pao Tofu & Veggies

Day 5

Breakfast - Breakfast Casserole

Snack - Trail Mix

Lunch - Stuffed sweet potato

Snack - Chickpea Snacks

Dinner - Pasta w/Alfredo Sauce & Veggies

Day 6

Breakfast - Overnight Oatmeal

Snack - Orange

Lunch - 3 Bean Salad w/crackers

Snack - Seasoned Popcorn

Dinner - Veggie Fajitas

Day 7

Breakfast - Breakfast Casserole

Snack - Trail Mix

Lunch - Eggless Salad Sandwich

Snack - Chickpea Snacks

Dinner - Lentil Loaf, Mashed Potatoes & Gravy







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