FINDING VEGAN + KATHY PATALSKY PRESENT

VEGAN
CHEAT SHEETS!
FLAVOR
BOOST.

KIDS PLANT
LUNCHES PROTEIN

SOCIAL
BOWL VEGAN
BUILDER
PRO
VEGAN VEGAN SMOOTHIE
FACTS SUBS BUILDER

ONE-PAGE RESOURCES FOR YOUR PLANT-BASED ADVENTURE!

 CONTENTS
WELCOME 03

MINDSET 05

FLAVOR BOOST 06

NON-VEGAN ITEMS 07

PLANT PROTEIN 08

VEGAN SUBS 09

EGG REPLACER 11

VEGAN FACTS 12

SOCIAL TIPS 13

MEAL IDEAS 14

SHOPPING LIST 15

KIDS LUNCH 16

SMOOTHIES 17

BOWL BUILDER 18

vegan tips 19

disclaimer: this e-book is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice,
diagnosis and treatment. Always consult with a doctor when changing you diet, as all of our individual nutritional needs vary - and will vary throughout our lives. This book is not
intended to be a substitute for the medical advice of a licensed physician. The reader should consult with their doctor in any matters relating to his/her health.
No part of this eBook may be reproduced or transmitted in any form.
 W E L C O M E

Hey guys! My name is Kathy. I have been

vegan for over twenty years. I have two
cookbooks, a blog and have been sharing my
vegan life online since 2007. I am a writer,
recipe developer, photographer and mom.

I am passionate about modernizing the image

of “vegan” in today’s society and helping
anyone who is curious and inspired to add
more plant-based influence to their life.

Vegan is not a diet. It is a choice your heart

makes. You are here for a reason! Keep going.

Kathy Patalsky
founder, findingvegan.com +
healthyhappylife.com
 VEGAN MINDSET cheat
sheet
Before you dive in, you need to hear this....

"Hey Kathy, I want to go vegan, but I

don't want to follow strict rules. Or
box myself into a diet. Or get
shamed if I mess up."

My reply...

SLOW - Take it slowly.

DON’T FOCUS ON LABELS - Vegan is just a word. Don’t

let it mess with your progress or goals. Vegans are not
perfect.

FOCUS ON YOURSELF - Set personal goals. Go as vegan

as feels good for you.

CONNECT TO WHY - Clarify your “why vegan” reasons.

SHAME FREE! - Don’t feel bad if you miss a goal! Keep

going. Do not worry about being perfect. Anyone shaming
you for “messing up” isn’t worth your energy.

PLANT-BASED - If you prefer calling yourself ‘plant-based’

because it takes some social pressure off, that’s fine! Or
go labelless. The labelless vegan does exist.

BIG PICTURE - Focusing on tit-for-tat rules is the exact

opposite of a vegan way of life. It’s about the big picture.

YOUR GUT MATTERS - Listen to your heart, not the critics.

Something brought you this far. Keep it up.
 FLAVOR BOOST cheat
sheet
instructions: combine the ingredients into a sauce or add directly to foods to
boost flavor! All flavors can be enhanced by adding salt + pepper to taste.

SRIRACHA LIME CREMA TZATZIKI

sriracha v mayo or silken tofu vegan plain yogurt
vegan mayo chopped cilantro dill + garlic
agave or maple fresh lime juice + zest fresh lemon juice
agave cucumber, grated
stir briskly add to foods EVOO
briskly stir

PEANUT SAUCE CHEESY

GUAC ON TOP
peanut butter vegan butter or EVOO
nutritional yeast avocado
tamari lime
maple syrup vegan Parm
garlic
water add to foods mash
whisk

TAHINI MAPLE RANCH

vegan
MAPLE MUSTARD tahini vegan sour cream
maple syrup fresh herbs (parsley,
maple syrup lemon juice
Dijon mustard chives, dill)
garlic dried garlic + onion
EVOO
whisk stir briskly
whisk

VEGAN PESTO CREAMY TOMATO

ALFREDO
basil tomatoes or sauce
cashews garlic vegan mayo or tofu
nutritional yeast EVOO garlic
vegan butter or EVOO vegan Parmesan walnuts or EVOO
flour to thicken walnuts or pine nuts
white miso paste blend + simmer
or pumpkin seeds
lemon juice
blend
blend SESAME GINGER
sesame oil
LEMON PEPPER rice wine vinegar
BBQ tamari or soy sauce
fresh ground pepper ginger or garlic
BBQ Sauce fresh lemon juice maple or agave
chili spices - smoky EVOO chili or miso opt’l
sweet
add to foods add to foods whisk
 NON-VEGAN ITEMS cheat
sheet
These are the top non-vegan items you will find! There are more, mostly smaller in
nature, colorings, chemicals, but stick to watching out for these as you start. Don’t
worry if you aren’t quiteready to ditch all ofthese yet!

EGGS GELATIN FUR

find it in baked goods, jell-o, marshmallows, coats, bags, blankets

breakfast food, some some cereals
dressings

DAIRY COLLAGEN ANIMAL SKINS

find it in baked goods, beauty products, shoes, bags, rugs

beverages, frozen supplements, protein
dessrts, crackers, powders
cookies - a lot of items!

MEAT WHEY BEESWAX

salads, entrees, protein powders, some beauty products

sandwiches, snack items
casseroles, soups

FISH BONE BROTH WOOL

look for “fish sauce” or as a broth, soups sweaters, coats, rugs,

anchovies, sauces, blankets
dressings

HONEY LEATHER SILK

baked goods, cereals, shoes, bags, clothes, clothing, home

granola, smoothies, cars, home furnishings furnishings
teas
 PLANT PROTEIN cheat
sheet
ALL PLANTS CONTAIN SOME PROTEIN, BUT THESE FOODS ARE PARTICULARLY PROTEIN-RICH..

LENTILS + BEANS
18g
Lentils have 1 cup = 18g protein, 16g fiber and 36% RDA iron. Chickpeas, kidney beans,
black beans contain protein, fiber and vitamins. 1 cup cooked chickpeas = 13g protein.

SEITAN
Also called “wheat meat” since it is made from vital wheat gluten. 1/2 cup = 32g -
32g
Common in veggie “meats” like chick’n and burgers.

SEEDS
8g
Pumpkin, hemp, chia, flax and more. Chia 2 Tbsp = 5g protein. Sunflower seeds 1/4 cup
= 7g protein. Pumpkin seeds have 8g protein per 2oz. 3T hemp = 10g protein.

BROCCOLI
Yup! Veggies contain protein! Actually one bunch of broccoli contains 17g protein.
17g
Wow, right? As for spinach, 2 cups contains about 2g protein.

SOY
Choose non-GMO, organic soy. Soy milk, whole beans like edamame, tofu, yogurt 20g
and tempeh. Tofu contains 20g protein per cup and is rich in iron, calcium and
magnesium. Tempeh is less processed and has 16g of protein in a 3oz serving.

NUTS
Nuts contain about 5-6g of protein per ounce. Peanuts are actually a legume, but as 7g
far as “nuts” go, they contain the most protein per serving. Peanut butter = 7g
protein in 2 Tbsp. Oh, and 1 avocado contains about 4g protein.

PEAS
8g
Green peas are a super source of vegan protein! 1 cup peas = 8g protein. You will
often find pea protein in smoothie powders. Pea milk, a la Ripple, is also fantastic.

QUINOA
8g
Quinoa is actually a seed, not a grain. It can be served as a fluffy side dish or add-
ed to soups or salads. Quinoa contains nearly 8g per cup.

WHOLE GRAINS
11g
Oats, rice, barley, farro, wheat. 1 c rolled oats = 11g protein. 2oz pasta = 7g protein.
06
 VEGAN SUBS cheat
sheet
ALL PLANTS CONTAIN SOME PROTEIN, BUT THESE FOODS ARE PARTICULARLY PROTEIN-RICH..

FAUX MEATS,
LEGUMES,
MEAT MUSHROOMS,
SEITAIN, VEGGIE
BURGERS, GRAINS

PLANT MILK, SOY,

MILK OAT, ALMOND, PEA,
COCONUT, HEMP.

CASHEW, COCONUT, SOY, HEMP

ARE ALL BASES FOR VEGAN
CHEESE. SO MANY OPTIONS!
CHEESE VIOLIFE, DAIYA, CHAO, 365,
TREELINE, KITE HILL, FOLLOW
YOUR HEART, SO DELICIOUS

COCONUT, CASHEW, SOY

AND MORE! CHOOSE
YOGURT SWEET FOR SNACKS OR
PLAIN. FOR RECIPES.

IF YOU LOVE CLAMS

SHEL OR SCALLOPS, TRY
FISH USING CHOPPED
KING OYSTER
MUSHROOMS.

OAT, SOY, ALMOND AND

ICE COCONUT. YOU CAN DIY ICE
CREAM WITH CASHEWS OR
CREAM COCONUT MILK. AND
BANANA ICE CREAM IN A
BLENDER IS FUN.

JUST EGG, FLAX EGGS,

APPLESAUCE, MASHED
BANANAS, PUMPKIN OR
EGGS POTATO STARCH OR PUREE,
SILKEN TOFU AND OATMEAL.
 VEGAN SUBS cheat
sheet
ALL PLANTS CONTAIN SOME PROTEIN, BUT THESE FOODS ARE PARTICULARLY PROTEIN-RICH..

HONEY
An easy vegan sub for honey is agave syrup. Maple syrup works well too, but has a
more pronounced flavor. Coconut sugar and coconut syrup are also yummy. Date syrup
and stevia are other alternative sweeteners.

FISH
For tuna, try a smashed chickpea salad. For smoked salmon, get creative with thinly
sliced carrots! For more traditional fish items, try the faux fish products on the market.
For "fishy" ocean flavor, try seaweed or seaweed-infused seasonings.

BACON
So many vegan bacon options are out there! Try tempeh bacon. Shiitake bacon.
Eggplant bacon. Seitan bacon. Coconut bacon. Or buy a faux bacon product. Veg- an
sausage is also on the market!

GELATIN
Try tapioca, corn starch, pectin or something amazing called agar agar. It's a seaweed!

L I F E S T Y L E S U B S T I T U T I O N S

LEATHER
Faux leathers are on the market! Made from man-made synthetic materials. Check
out the "leather-like" bags or shoes by Stella McCartney. Or the vegan seats in a
Tesla. Plant-based leathers are even made from pineapple skins!

WOOL
Try organic cotton, linen, hemp, rPET, coconut fiber and even fibers mad from soy.

CARMINE
Animal-based colors for beauty products (red from crushed bugs!) can be easily
replaced with plant-based colors from plant extracts.

08 the finding vegan starter guide

 EGG REPLACER cheat
sheet

REPLACE ONE
WHOLE EGG WITH:
BEST FOR:

1/4 CUP JUST EGG baking, skillet eggs,

authentic flavor and
JUST
EGG LIQUID fluffiness

1/4 CUP SILKEN baking, tofu scramble,

TOFU, BLENDED protein + fluffiness

2 TSP GROUND
FLAX EGG + 1/4 CUP baking, pancakes
WATER (WHISKED)

1/4 CUP MASHED

FRUIT (BANANA, baking where you don’t
need lift from the eggs.
APPLE SAUCE..)

1/4 CUP SWEET baking where you don’t

POTATO OR need lift from the eggs.
PUMPKIN PUREE

EGG REPLACER
POWDER + WATER baking, pancakes
FOR 1/4 CUP
 VEGAN FACTS cheat
sheet
deforestation:
Livestock farming is a leading cause

why of deforestation, accounting for up

to 91% of deforestation in the

vegan? Amazon rainforest.

saving animals' lives:

By adopting a vegan diet, an
individual can save over 100 animal
land use: lives per year on average, according
About 80% of global to estimates.
agricultural land is
used for livestock,
while plant-based wildlife habitats:
crops require Livestock grazing occupies about
significantly less 26% of the Earth's ice-free land,
space. contributing to habitat loss for
many species.
global meat
consumption:
Global meat overfishing:
consumption is An estimated 85% of global fish
projected to increase stocks are either overexploited
by 76% by 2050. or depleted due to excessive
Vegan diets aid that. fishing.

The plant-based green house gases:

food market The production of one pound of beef generates about
sales in the
United States 27 kilograms of greenhouse gases, while producing
increased by
27% in 2020. the same amount of lentils emits 0.9 kilograms.

antibiotic use:
wat er sav ings : It take s
Approximately 80% of all
app roxi mat ely 2,50 0 gall ons of
antibiotics sold in the United
wat er to pro duc e one pou nd of
States are used in animal
bee f but only 25 gall ons to
agriculture, contributing to
pro duc e one pou nd of whe at.
antibiotic resistance.
 SOCIAL VEGAN cheat
sheet

These are the two most common questions

WHY? I get as a vegan of 20 years. Here are my

answers, customize them to fit your life!

KNOW YOUR WHY..

what do
you eat?
I never felt pulled to eat
foods like meat and fish. I
went vegetarian a while
back and eventually wanted THIS IS EASY...
to try vegan. It works for
me. I am mainly vegan for
my love of animals, but I
love the added health
benefits and that it’s good I basically eat all my fave
for the planet. I also love foods that I loved before I
the food! And the community was vegan -- only with vegan
substitutions. There is vegan
is pretty cool too. It doesn’t
cheese, milk, yogurt, ice
work for everyone, but it’s a
cream, veggie meats and
great fit for my life. It’s
burgers, pizza, snack foods
easier than I expected and I
and so much more. I try to
feel great doing it!
eat mostly whole foods like
fruit, veggies, nuts, seeds,
legumes, whole grains,
healthy fats. But really,
basically anything you crave
BONUS Q: IS IT HEALTHY??? can be made vegan. You
YES, I am healthy - I have my doctor to affirm should try it!
that! Every person is different so always check-in
with a doctor or dietitian for health advice or
when giving others advice too!
 75 VEGAN MEALS
BREAKFAST IDEAS:
1. cold cereal
2. tofu Scramble
3. acai bowl
4. sunshine smoothie
5. breakfast sandwich
6. breakfast burrito
7. pancakes or waffles
8. beans on toast
9. oats (hot or overnight)
10.morning muffins
11.donuts
12.pb + banana shake
13.french toast
14.almond butter shake
15.yogurt fruit parfait
16.avocado toast
17.banana nut butter toast
18.green smoothie
19.fruit salad + seeds
20.chia pudding
21.bagel + cream cheese
22.cheese + mushroom toast
23.banana ice cream bowl
24.silken tofu pudding
25.chocolate protein shake
desserts:
ice cream, cookies, tofu pudding, cheesecake, cobbler, pie, brownies, fruit,
cupcakes, cake..... basically anything you can crave can be veganized!
LUNCH IDEAS:
1. avocado toast
2. mini pizza bagels
3. fruit smoothie
4. acai bowl
5. grilled cheese
6. bagel + cc
7. salad (many options!)
8. mushroom toast
9. beans on toast
10.chickpea salad sandwich
11.bean pasta salad
12.pb+j
13.veggie sandwich
14.soup + bread
15.quesadilla
16.broccoli + "butter" pasta
17.mac + cheez
18.banana ice cream
19.loaded nachos
20.tempeh wrap
21.hummus pita
22.bean + rice burrito
23.chocolate protein shake
24.nut butter protein shake
25.veggie + tofu fried rice
cheat
sheet
DINNER IDEAS:
1. pizza + salads
2. potato broccoli soup
3. enchiladas
4. pasta night
5. sloppy joes
6. mac + cheese
7. cashew pot pie
8. taco night
9. chili + cornbread
10.big salads!
11.peanut butter chickpeas
12.soba noodles and tofu
13.quesadillas
14.chick'n soup
15.burrito night
16.pesto pasta night
17.veggie dogs
18.veggie burgers
19. pita + falafel night
20.stuffed sweet potatoes
21.TLT sandwiches
22.risotto
23.fried rice bowls
24.quinoa + veggie + beans
25.kale + peanut salad
 S H O P P I N G L I S T
DAIRY SUBS FRUIT CANNED GOODS DRIED GOODS
non-dairy milk citrus olives lentils
non-dairy yogurt berries crushed tomatoes split peas
vegan cheese stone fruit mandarin oranges chickpeas
vegan butter bananas coconut milk kidney beans
vegan ice cream tropical fruit capers black beans
vegan cream cheese apples pumpkin puree pinto beans
Medjool dates jam misc snacks
SAUCES / LIQUIDS grapes beans
COLD MISC
tamari / soy / liquid aminos melon apple sauce
apple cider vinegar frozen Acai tofu
GRAINS / BREADS
vegan mayo tempeh
mustard / Dijon mustard
NUTS / SEEDS quinoa veggie "meats"
marinara sauce almond butter rice (brown, white, arborio) sauerkraut
salsa peanut butter rolled oats dressings
BBQ sauce raw cashews farro mayo
ketchup Brazil nuts soba noodles vegan "egg" liquid
veggie broth walnuts popcorn miso paste
hot sauce hemp seeds sandwich bread
balsamic vinegar almonds dried pasta
FROZEN MISC
tomato paste chia seeds pitas
hummus flax seeds English muffins vegan pizza
pumpkin seeds corn/flour tortillas JUST Egg, folded
VEGGIES vegan dinners
tahini tortilla chips / crackers
shredded coconut Panko bread crumbs vegan burritos
leafy greens (spinach, kale...)
macadamia nuts cereal / granola popsicles
broccoli
pecans burger buns frozen fruit / veg
sweet potatoes
shredded coconut frozen breads
white potatoes BAKING
misc desserts
carrots OILS
flours veggie sausage
mushrooms extra virgin olive oil baking powder + soda vegan pancakes
sprouts virgin coconut oil vanilla extract vegan waffles
onions walnut oil chocolate chips
tomato avocado oil cocoa powder ALSO
avocado sunflower oil yeast
peas chocolate
sesame oil vanilla extract
beets coffee
BEVERAGES pancake mix
cabbage tea
pickles soda alternatives SPICES cookies
corn fruit juice bay leaves
jalapeno mineral water cinnamon
cauliflower ground black pepper
SWEETENERS
bell peppers garlic
coconut sugar
squash cumin
raw sugar
celery chili powder or cayenne
maple or agave syrup
fresh herbs (parsley, basil..) red pepper flakes
organic powdered sugar
salt
curry powder or turmeric
 KIDS LUNCH cheat
sheet

SOMETHING ENTREE
CRUNCHY

TREAT!

LEGUME FRESH
VEGGIE OR FAT FRUIT

SOMETHING FRUIT: LEGUME, FAT,

CRUNCHY: VEGGIE:
cucumber, bell berries, grapes, PROTEIN:
cheese crackers, pepper, carrots, oranges, kiwi, chickpeas, peas,
cauliflower crunchies, cherry tomatoes. They apple, mango, edamame beans,
granola, hippeas,
seeds, pea snaps, may not always eat it, raisins... Add a cheese slices,
bean puffs, food to get but exposing them to variety of fruit JUST Egg cubes,
them nibbling! it is a positive thing! options. veggie meats.

ENTREE:
‘sandwich sushi’ - rolled up nut butter sandwich, sliced into rounds,
cheese + veggie meat sandwich, bagel and cream cheese, pasta salad with beans,
hummus wraps or pitas, bean + cheese burrito, quinoa salad, quesadilla triangles,
protein + veggie boosted mini muffins, mac n cheese in a hot container, veggie
nuggets, mini pizzas, sunflower butter + jam sandwich, boosted pancakes, tofu
cubes, seitan nuggets, tempeh strips or sandwiches.

POWER ADD-INS:
hemp seeds, nutritional yeast, pumpkin seeds, sunflower seed butter, pea protein
powder, chia seeds, sunflower seeds, finely chopped spinach
 SMOOTHIE cheat
sheet
choose something from each section. see notes below!

1 cup 1 banana 1 cup nuts or sweet

juice or fruit seeds add-in
milk or
combo

ice
veggie

always! optional usually optional optional

always add in a banana adds fruit is usually add oomph to Medjool dates
base liquid. Try creaminess and the main flavor your smoothie add texture
plant milk or a body. use a ingredient for with healthy fats and
juice like apple frozen banana for your smoothie. and protein! sweetness!
-- or a combo of classic smoothie try blueberries, whole or butter And if you
the two. You texture. ice is strawberries, nuts or seeds. can sneak in
can always add optional but mango, acai, protein powders some veggies
more as you improves frosty dragonfruit or work too. - go for it!
need to blend. texture and chill! cherry!

pro -tips:
use a high-speed blender like a
Vitamix for the best texture!
blend &
buy 365 Vegan Snmoothies for a enjoy!
bunch of recipes + tips (by me!)
 BOWL BUILDER cheat
sheet
choose something from each section. see notes below!

LEAFY
GREENS OR
CHOPPED
VEGGIES

U CE
E SA
T H O RS I N G
R ES
D
I CH
IN -R
W H O L E RG ERAAD N
OR B T EI
O
PR

T H I NG
S O M EU N C H Y
CR

E T
G SWE
T H IN
E
SOM

EXAMPLES:

SPINACH, BLACK BEANS, RICE, TOMATOES, ORANGES, TORTILLA CHIPS, SPICY RANCH DRESSING.

KALE, QUINOA, TOFU, CHOPPED DATES, WALNUTS, LEMON TAHINI MAPLE DRESSING.

BROCCOLI, WARM BROWN RICE, CHICKPEAS, SWEET PEANUT SAUCE, PUMPKIN SEEDS
 VEGAN TIPS
01 READ + EDUCATE
Feed your desire for
knowledge by reading the
many vegan blogs and
cookbooks out there.
03 NUTRITION SAVVY
Don't forget to pay attention to
your nutrition needs as you
transition your diet away from
animal products. Need advice?
Consult a vegan nutrition book
or. registered dietitian.
14
cheat
sheet
02 GET COOKING
Experiment in the kitchen with
new vegan ingredients and
recipes. Practice will make
you a better vegan cook!
04 COMMUNITY
Vegan life is better with friends!
Start or join a local vegan meetup.
Visit an animal rescue. Volunteer
your time! Follow vegans online.
Don't be shy, vegans are a pretty
friendly bunch.
the finding vegan starter guide
YAY! YOU DID IT.
Thank you for being here! Please stay
in touch, I have some exciting things
coming up for you guys!

healthyhappylife.com findingvegan.com
@findingvegan @kathypatalsky