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Now it’s YOUR turn!

Are you ready to discover the best vegetarian diet for fat loss, health and vitality while avoiding expensive, processed, so-called “health foods” full of sugar and sodium?

Well guess what?

It is SIMPLE and EASY to eat a delicious vegetarian diet for weight loss!

I gladly welcome any and all comments, questions, feedback, ideas or suggestions here within my website’s “Comments” section. You can also feel free to reach out to me privately, via email. Simply send your message to kardenaskitchen@gmail.com.

198 Comments Leave a Comment

Comment by Debra
2009-07-02 00:42:35

Hi Kardena,

I am eating raw vegan for the last few months and have been using Craig Ballantyne’s Turbulence Training program. I am excited to see what the two of you have brewing. Plus I am wondering if you do any personal coaching as I am thinking about getting back into competition this fall. I did competitive bodybuilding in the early to mid 90’s and would really like to have a mentor this time around.

I look forward to hearing from you.


Comment by admin
2009-07-09 14:09:18

Hello Debra,
Congratulations on eating raw vegan and Craig has a great program. Unfortuantely, as of right now my days don’t allow me to do personal coaching. I’m busy from 5am-11pm. I will post helpful tips for raw vegans also so please stay tuned. If and when my calendar opens up I will definitely let you know. Thank you for your comments! Kar

Comment by Wes
2009-09-08 08:39:47

Dear Kardena:
I watch your “lentil surprise” video and tried soaking the lentils and making it, but the lentils did not expand. You said you used red lentils, I believe. Are there different types of lentils? I just cooked the lentils and it was still pretty good, but I think if I used raw lentils, it would have been better and also the avocado I used was not very ripe. Still good though!-Wes

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Comment by kelly
2009-09-09 09:54:29

Help needed…gone from athletic to anorexic and want to adopt an eating plan like yours

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Comment by Kardena Pauza
2010-03-12 00:09:18

Hi Kelly, I hope you purchased the easyveggiemealplans to help you get back to health.

Comment by Ellen Jones
2010-01-25 11:13:42

Hi Kardena,

Thanks for your good info. Do you happen to have the link to the USDA website section that talks about the best sources of calcium? I just spent some time searching their website using all different kinds of keywords to search. Everything I pulled up that listed the best sources of calcium on their site had milk at the top of the list. I know what you say is true based on much that I have read as a former TV investigative reporter and survivor in a family with arguably the worst “genes” and diseases in the US). I just am always looking for reputable sources I can quote. Thanks!

Comment by Audrey
2009-07-07 11:31:04

Hi Kardena,
I have been doing Craig’s Turbulence Training for a few months and enjoying his current experiments with vegetarian eating and fitness. I have been eating a mostly plant based diet for about a year and look forward to reading your blog and getting some fresh ideas.

Comment by Tony
2009-07-15 06:19:12

Hi Kardena,

Thank you for allowing the TT subscribers to download your books/information.

I have been an avid subscriber to Craig’s website TT for some time – I have learnt a lot from his articles and practical advice.

Anyway, I am keen on the vegetarian diet (for males) for two reasons, feeling healthly (sick of processed foods) and maintaing my weight.

I find the breakfast and dinner meals easy to deal with but lunch is the problem. Probably like most people, you work a 9 to 5 job and can not prepare the meals immediately before eating and I don’t know if you loose nutritional benefits from the foods if you prepare the lunch the evening before. Is there an easier option in terms of meals for lunch?

Look forward to reading your comments.

Tony (From Australia!)

Comment by Kardena Pauza
2010-03-03 13:20:30

Hey Tony,
I hope your vegetarian lifestyle is going great. You won’t lose much nutritional value if you make it the night before. I do this all the time. I make extra food so I can take it in “to-go” containers the next day.
If I make dinner, I will make extra for the following days lunch. Easy!

Comment by Marli
2009-07-15 07:31:17

Hi Kardena

I have just downloaded the free veggie meal plans and I was just wondering what the product “Seitan” was? Perhaps it is something that is sold in the US, but not here in Australia as I have never heard of it. If so, could you please let me know what it is and perhaps what could be a substitute for it. Look forward to hearing from you. Cheers Marli

Comment by admin
2009-07-17 00:44:53

Good day Marli!
Hope your staying warm over there. I traveled through Australia for 7 months in 1997. A wonderful place! Seitan is the name for wheat gluten which has a good amount of protein and has a chewy texture great for stews or any recipe asking for meat. You should be able to find it in a health food store.
Cheers, Kardena

Comment by Jane
2009-07-15 11:05:12

Hi Kardena,
Thank you for allowing TT subscribers access to your meal plans. I look forward to sharing them with my husband.
I would like to subscribe to your blog. Could you add an email feed choice? Thanks!

Comment by Kardena Pauza
2010-03-03 13:21:02

Hi Jane
Are you subscribed to the website yet?

Comment by Dave
2009-07-15 13:42:19

I am really interested in your vegan diet. I did not know if you were familiar with the Eat Right 4 Your Type regimen based on the right foods based on a person’s blood type. I am not supposed to have nuts of any kind etc. Have you run across this and found people that might not be able to handle foods incompatible with their blood type. I look forward to hearing back from you on this. Keep up the good work. Dave

Comment by admin
2009-07-17 02:21:07

Hi Dave,
Thanks for your question. I am familiar with “Eat right 4 your type.” My goal is to help people feel better and lose weight. My husband is type O (which are supposedly meat eaters), if you haven’t seen his before and after pics you will soon, he lost over 35 lbs, looks great, overcame severe allergies, has tons of energy and does not eat meat. I also personally know other vegan health educators who are also type O and they are in amazing vibrant health. If you’d like to add them back into your diet one thing you can do is soak nuts in water for 12-24 hours before eating. This helps with digestion and higher absorption rate. Rinse the uncovered nuts at room temperature on your counter-top and put fresh water in every 12 hours. Refrigerate in new water after soaking so they last for 4-5 days. Nuts are dense so you don’t need to eat more than a small handful at a time. Portion size is important here! Kardena

Comment by Reiynne
2009-07-15 15:54:00

Hello Kardena,

Love the sample meal plans. I did read that you and your husband are enjoying a raw vegan lifestyle and was wondering if you are going to put out a set of mealplans that reflect this.

My husband and I are vegans and we don’t eat eggs and very rarely have cheese. Could you share some alternatives to the egg and cheese that are in the mealplans?

I am so excited to try your menu, I have eaten as a vegan for quite a while now and have really been lost as how to eat to lose weight and be fit. I have heard so many conflicting things from trainers, even some that were angry with me for not eating meat or diary. So I thank you for sharing this plan with us.

much love,

Comment by Kardena Pauza
2010-04-18 21:47:57

Hi Reiynne,
I made the food plan for vegetarians as well as vegans. There are over 250 recipes in this plan so you can swap out meals. There are a couple recipes that included eggs but I added in vegan options. And there are only a couple that include cottage cheese so you can change to another snack.

Comment by Judy
2009-07-15 16:11:55

Kardena, just downloaded your 7 day meal plan.
There are several things included that I cannot eat.
I can’t eat wheat soy or oats. So I can’t have TVP, seitan, any soy veggie burgers, etc. What do you recommend please?

Thank you.


Comment by admin
2009-07-17 01:21:53

Hello Judy,
Thank you for your diet questions. This is a transitioning diet so please stay tuned as I will be addressing the next level of diet in future food plans and blog posts.
Wishing you wellness, Kardena

Comment by JC
2009-07-15 16:19:36

Hello Again, Kardena,

Forgot to add that cottage cheese (included in your free meal plans)gives me a terrible stomach ache. Also, most cheeses but not all, seem to cause congestion for me.

Any suggestions, please?

Thank you.

Comment by Kardena Pauza
2010-03-12 00:15:20

I took the cottage cheese out of the easy veggie meal plans. So it will be more suited for you.

Comment by josh
2009-07-15 17:23:48

I enjoy your information, and agree with your advice, I understand you stay away from dairy products, but my question is, what are your thoughts on plain, unsweetend, low fat yogurt. I’m guessing these carbs are pretty high on the glycemic index?

Comment by admin
2009-07-17 00:35:02

Hi Josh,
Thank you for your question 🙂 Yes it’s true I do stay away from dairy. Dairy can contribute to excess mucous in the digestive system (digestive problems) and congestion in the sinuses, Sluggish energy and skin problems. I totally allow people to choose what they feel is best for them. If you still want to have some once in a while plain, low fat is the better choice. And actually it is low glycemic. The protein slows down the absorption of the lactose sugar.The yogurt with sugar added will be on the high glycemic side. Wishing you Wellness, Kardena

Comment by Shawn
2009-07-16 12:48:32

Hello Kardena,

My wife and I are very interested in your Vegan diet but when looking for blueberries, strawberry’s, ect.. we are having a hard time finding these items within our budget. Is there a place that you recommend buying all these items? Raw foods seem out of our price range.



Comment by admin
2009-07-17 00:12:51

Hi Shawn,
I’m not sure where you live in the country. Start with local farms and buy what’s in season. Secondly, a store where you can buy larger bulk items like Costco or Trader Joe’s where you pay sometimes $1 less and get more per bag. Berries aren’t a must all year round so rotate your fruits and veggies. Look for what produce is the lowest price for the season. Kardena

Comment by Cathy
2009-07-16 23:15:55

Hi Kardena–

I am gluten intolerant. When I eat gluten, I break out in hives and my doctor has advised me to eat only gluten free foods. My understanding is that Seitan is pure gluten. Do you have a program without Seitan? Thanks!

Comment by admin
2009-07-16 23:43:41

Hello Cathy,
Thank you for your comment. As of right now, I won’t be doing a strictly gluten free diet however when I do a raw diet it will be gluten free. I only add seitan a couple times a week in the food plan so you can substitute one of the other meals or proteins in place of the seitan.

Comment by Tina
2009-07-22 12:31:32

I am interested in following your 7-day plan but can’t seem to find it. I keep getting the 10 things to avoid on a vegetarian diet. Your help is greatly appreciated.

Thank you!

Comment by Kardena Pauza
2009-07-22 20:21:46
Comment by Manish
2009-07-23 00:35:28

Hi, I have received ur easy veggie meal plan but it contains eggs and i don eat eggs. So can u suggest wat can i have instead of eggs. Wat is the best alternative to start the plan.

Comment by Vicki
2009-07-23 00:35:54

Hi – Craig Ballantyne emails have led me to your website.
I have a child with Down Syndrome who loves ALL food and I wondered if this way of eating would be suitable – am concerned that if I cut down on too many calcium products ie milk, yogurt will he get enough calcium for his growing bones. He is 9 but is too heavy for his age.
Thanking you

Comment by Kardena Pauza
2010-03-03 13:25:42

Hi Vicki,
I have a blog post about greens and their source of calcium. I also wrote a post about milk and alternative sources of calcium. You will see, it is much easier to digest calcium than dairy products.
It would be better for his digestive system to eat plant based calcium not animal based.

Comment by Leila
2009-07-23 07:24:12

Hi Kardena,

I would like to go for a more raw diet. Do you plan to release a raw diet program?
Thanks a bunch!

Comment by Maxine
2009-07-23 08:14:30

Hi Kardena I downloaded the meal plans and will be buying the meal plans next week as it is very exciting what you are doing and what Craig has been doing lately with his diet with your advice. I have been having stomach problems and went to a dietician who told me to not eat beans, legumes etc which of course I had been eating lots of as a vegetarian. I have started to eat a bit of free range chicken so I get some protein but would love to be vegetarian totally again. She also told me to not eat wheat so Seitan is out for me, is there anything else I can replace it with as I notice it is in a lot of the meals? Could I use eggs or tofu instead? Thanks Maxine (Australia)

Comment by Kardena Pauza
2010-03-12 00:27:09

Hi Maxine,
i would recommend eating soaked seeds and nuts made into meals, they are easy to digest. Eat cultured foods like sauerkraut, kimchi, almond yogurt you can make yourself with soaked almonds and probiotics. Tempeh would be a great option since it’s cultured.

Comment by Sheryl
2009-07-23 12:39:51

Kardena, I am very excited to learn about your veggie meal plans. I have been stuggling to lose the last 10-15 pounds for two years now. I am also dealing with fluctuating hormones because of peri-menopause. I have tried so many things, but nothing seems to work. I already exercise regularly about four times a week (spin classes and weight training). I will lose a couple of pounds and think that I have finally broken through my plateau and then my weight goes back up. Help! I am desperate.

Comment by RUBY
2009-07-24 01:30:29

Hello, Kardena
I’m very happy to know that you have prepared some veggie meals that can loose weight. My family of four are all vegetarians from almost ten years, but we are all overweight. I would like to use your veggie meal plans to make my family loose weight and be healthy. Thank you.


Comment by Dianne
2009-07-24 02:39:19

Dear Kardena,
I have signed up for the free – 10 veg. foods not to eat on your weight loss programme. But I have never received it or be able to get to look at it or download it. And when I sign on to get the free report – yur system indicates that I am already on the list.


Comment by Stephanie
2009-07-25 14:03:48

I would like to have alternatives to soy. I only want to use the whole soy beans nothing processed. What do you suggest as a substitute for those meals in your veggie plan. Also, what would be a substitute for the dairy. I would love to see some vegan meals w/out soy.

Comment by Kardena Pauza
2009-07-30 01:39:23

Hi Stephanie,
On my plan I rarely use tofu as I see it as a transitional food to a more advanced diet. Tempeh is fermented soy which is very versatile, and you can substitue other beans or whole soy beans in stir fry’s or peas which are a great source of protein. Enjoy! Kardena

Comment by Rooha
2009-07-27 06:34:45


I want to get your veggie meal plan, but I have a question. The 7 day trial was loaded with soy. I absolutely cannot have any soy since my body is very estrogenic and I have and am having several problems. Do you have alternatives in your meal plans. I dont want to buy and end up not using the plan at all since its all soy. Is the real plan different than the 7 day trial? Please let me know so I can decide today since your special price ends tonight. Thank you.

Comment by Kardena Pauza
2009-07-30 01:30:28

Hello, Per the feedback we received on the 7 day meal plan, I changed many of the recipes to either omit it or give an alternative so i think you will be pleasantly surprised. I have a lot of variety and options. Kardena

Comment by Alexandra
2009-07-27 09:42:55


I’m very interested in transitioning to a vegetarian diet and have been including more more plant based meals in my diet. I am considering ordering the Easy Veggie Meal Plans for women but am not sure if the plan is right for me. I am comfortable with my weight and don’t need/want to lose weight and/or muscle mass; I’d like to maintain weight and muscle mass. From what I’ve read, the meal plans are geared for those that want/need to lose weight. Would the Easy Veggie Meal Plans work for me? Would I just follow the basic plan but increasing portion size or number of meals?

Comment by Kardena Pauza
2009-07-30 01:23:53

Hello Alexandra, looks like you have already purchased the book, excellent… The answer is yes. you would add a slight bit more protein, carbs and fat to your diet. As you can see it gives you a wonderful structure for meals and snacks. The plan is to help people lose excess fat and then maintain a healthy body . I may want to start with the regular meal plan and add more calories if need be. Only increase by 3ish grams of protein, carbs and fat per meal for at least a week before increasing your calories again to find your bodies correct calorie intake. Have a passionate day, Kardena

Comment by Stephanie
2009-07-27 21:08:12

I just purchased the deluxe plan but was disappointed to see that the reciepes did not come with nutitonal anlaysis. I would like to see what the calorie/carb/fat/protein count is for each meal just like what was in the free 7-day download. Is that possible

Comment by Kardena Pauza
2009-07-30 01:08:24

Hi Stephanie,

Thank you for your input. I have had several requests for this information now, so I will go back and input it. Kardena

Comment by Kim
2009-07-28 03:30:22

Hi Kardena,

I bought your program hoping you can help me. I need help figuring out how to adapt your 90-day plan to some food allergies I have. I’m allergic to wheat, corn, rye, and nutritional yeast. What substitute suggestions do you have because it seems bread is a regular part of the meals? I’d love any and all suggestions.


Comment by Kardena Pauza
2009-07-30 01:07:14

Hello Kim,
There are wheat bread alternatives on the market. I personally like Food for Life because they sprout the grains before baking them which helps …. They have a wheat free/gluten free product line which is awesome that’s made with brown rice. I’m sure there are other brands out there, you may need to ask a grocer. You may be able to tolerate products made from kamut, spelt, barley, buckwheat. Have a healthy day, Kardena

Comment by Lori
2009-07-28 05:32:36

Hi Kardena,

I purchased your new Easy Veggie Meal Plans yesterday and am VERY pleased with the content!! PLEASE keep comining up with more!! Within the program you mentioned occasionally adding coconut oil into your smoothies. Is that still recommended if your main goal is weightloss? Or, is it better to stay low fat until you reach your goal weight and then begin adding back in the good fats? I’m 75% raw but to get some fats already thru veggie saute’s for dinner and salad dressings. I’ve been reading some of the online RAW diets, but many of the recipes include TON’s of high fat (although good fats) in them. Your thoughts would be greatly appreciated!!

Lori in Geneva

Comment by Kardena Pauza
2009-07-30 00:51:12

Hi Lori,
Thanks for your feedback, I really appreciate it. You asked about fats in a weight loss diet. Your body does need good fats which include raw coconut oil because it helps run many functions in your body. Staying within a calorie range that your body can burn as energy or utilize is what will help you lose weight, on the plan I put in small amounts of coconut oil which is within the 1,600 calories/ day. You could calculate the calories in the raw meals you are looking at to figure out the correct portion/calories. You don’t want an excess of fats which your body can’t burn off- true. Also, in your vegetable saute’s a way to keep the fats in check is to saute with water or broth and a teaspoon of oil. Have a healthy day, Kardena

Comment by Laura
2009-12-14 20:19:49

Hi Lori,

Coconut oil actually does help you burn fats too, besides giving you lots of nutrients that protect you against various ailments. You can find great info about coconut oil at http://www.ionehealth.com/articles/health-benefits-of-coconut-oil.htm

Best of health,


Comment by Alexandra
2009-07-28 12:24:54

I second Stephanie’s request; including the nutritional analysis as you did in the free 7-day meal plans would be helpful. Why was this ommitted?

Comment by Kardena Pauza
2009-07-30 00:29:45

Hi Alexandra,
We wanted to keep the plan really simple for everyone to follow, so it seems it is important for people. I will be implementing this into the food plan so stay tuned! Kardena

Comment by Andrea
2009-07-28 22:26:29

Hi – I am actually just getting started on your meal plan here, and it sounds great so far. I have a few questions after perusing a little… I am sure I will have more! You talk about wheat/whole grain breads… what are some good alternatives to the “brown bread” that you talk about? Also, I have always been addicted to sugar, and every time I try to restrict myself I end up buying a larger amount of cookies or ice cream, etc… do you have any advice as to how to curb these cravings? Or maybe as I introduce more of these better foods into my diet I won’t feel I need them? Any help is greatly appreciated!

Comment by Kardena Pauza
2009-07-29 23:52:34

Hello Andrea,
In regards to”brown bread” and healthy alternatives. Brown bread is basically white flour enriched with brown color to make it look like wheat bread. Some alternatives are sprouted grain bread like Food for Life and Essene Bread. These breads are not made from flour instead they are made from the whole grain and roughly ground. More fiber and nutrients.
Sugar is so addictive, like a drug- huh? Go throw away your ice ream right now! 🙂 That’s a way to break habits. ok on to more advice…People crave sugar for energy typically, so eating healthier such as on the veggie meal plan will help eliminate these cravings. Also adding healthy fats to your diet supports long lasting energy and you won’t have big fluctuations in blood sugar and crash. When you crash you typically crave more sugar for energy- it’s a vicious cycle. Put in place of cookies, cakes and ice cream- fruit, dates, honey, stevia and almond milk. Foods that will satisfy the craving but not have such a powerful addictive quality. Wishing you Wellness, Kardena

Comment by Ramana
2009-07-29 14:11:29

Hi Kardena,

I have just brought your program and I live in India. One of my greatest problem is the non-availability of ingredients. The reasons I decided to try your program is because its vegetarian making ingredients easier to buy. However, there is still stuff like Spelt pasta and its likes I wont be able to find here.

Any suggestions?

Comment by Kardena Pauza
2009-07-29 22:49:05

Hi Ramana, Spelt pasta is a great high protein, nutrient rich alternative to white flour pasta but if you don’t have it available you do not even need to have the pasta. It is just a different form to eat grains. Do you have spelt grain or other high powered grain options like kamut, quinoa, amaranth? These are other options that make a nutritious grain option for any meal. Ask around because they are becoming more popular. Kardena

Comment by Madeleine
2009-07-30 02:52:24

Hi Kardena,
I am interested in purchasing the meal plans but I have a question first. I have looked through the sample menus and I see protein powder and seitan, vegan cheese etc. I live in Norway and protein powder is extremely expensive so I’d rather not have to buy it often and “alternative” products are very, very hard to find. Even tofu is not easily found in my local stores, not even my local health food store carries these products. I can get more varied beans, grains etc downtown at the international stores but I won’t be shopping there more than 1-2 times a month. Are there enough recipes with only “real” food ingredients to justify a purchase? Thanks so much for your help!

Comment by Howard
2009-07-30 03:00:14

Hi Kardena,

I live in the UK, and have just downloaded your 90-day male veggie meal plans – you mention using Stevia quite a bit, but as far as i know, this is unavailable in the UK.

Can you mention the next-best alternative?


Comment by Cathy Mate
2009-07-30 08:26:12

Hi Kardena,

I have been following a very low carb diet (under 20 grams of carbs per day) for years. I tried going on a healthy vegetarian (no pre-packaged/processed) diet a few months ago. The diet made me extremely bloated and I gained weight. I thought the symptoms would subside over time, but they did not. When I went back on the low carb diet, the symptoms went away. Is your diet low carb? If not, do you think I will experience the same syptoms again? Is there any way to avoid these symptoms?

I seem to have very clear thinking, no digestive problems and lots of energy on a low carb diet. I want to switch to a vegetarian lifestyle, but I am worried because the low carb diet has worked so well for me.

Please let me know your thoughts.

Thank you,


> Please let me know.
> Thank you,
> Cathy

Comment by Gianni
2009-07-30 11:57:23

Hi Kardena,
Just 3 quick questions before I buy EVMP,
1, Are nuts a staple part of the plan? My girlfriend has a major allergy to them and I dont want “kill” her.
2, As I dont want to raise my estrogen, I’m worried about the soy content; is there a lot?
3, This Seitan question keeps popping up, what is it?

Thank you loads, Gianni UK

Comment by April
2009-07-30 16:18:43

I just wanted to know… I really can’t stand tofu. I have tried many times to eat it various ways and just can’t. Can you follow a vegetarian lifestyle and not eat tofu? I can live without meat – I pretty much did for years (with the exception of chicken here and there and tuna about once per month, fish once per month and eggs once in a while). I love my carbs though (like bread and chips and that – which will be the hard thing for me to give up – though it’s not a worry because I really don’t NEED things like that. My main concern is protein without tofu. Any suggestions or comments?

Comment by Cathrine
2009-07-31 12:06:21

Hello Kardena,

I purchased your program yesterday. I have a few questions about it.

1. Can you pick and choose a breakfast, lunch, supper and snacks to create your own daily plan?

2. Could you pick one daily meal plan and eat that same plan for a week at a time?

3. Do the daily meal plans progress and get more healthy over the 3 month period? If so, could I just pick one daily meal plan and eat it for a week at a time?

4. Will you lose muscle on the day that you eat just veggies and fruit each week? Should you avoid working out this day?

5. How can 1,600 calories work for all women? I am 5’5″ and weigh 124 pounds. I am very, very small boned. I carry all my extra weight in my thighs, hips and butt. After an extensive assessment done by a personal trainer, she determined I should weigh 107 pounds. How the heck can I lose weight when I will be eating 1,600 calories a day?

6. Will we have access to the updated plan when the fat, carbs, fiber and protein information have been included?

Please let me know.

Thank you!

Comment by Kardena Pauza
2009-08-13 04:00:50

Hello Cathrine,
I will answer each question numerically here.
1. yes you can pick each meal as they are all comparable in their ratio of protein carbs and fat.
2. you could pick one day and eat the same thing but I would recommend a little more variety than that. I typically make a dish a can eat for 3-4 meals.
3. The meals throughout the meal plan are all healthy and I sprinkle super healthy meals throughout the entire plan. So get a variety of fresh fruits, veggies, and nuts and legumes throughout the entire day. you could eat one daily plan if there is a wide variety of sources of proteins, fats, and carbs in the meals.
4. no you won’t lose muscle. I had a friend measure her body fat before and after a 4 day cleanse and she lost no muscle. I would still workout, your body will sometimes have even more energy on this day. You will get protein from the vegetables and your body recycles 75% of the amino acids in your body anyway so you will keep your muscle. Exercise will help you detoxify on the day you are consuming fruits and veggies, this is a great thing!
5. Your body frame is unique so, first write down what you are eating and calculate your calories per day. can do this on nutritiondata.com. Then see if you are already above or below 1,600 calories. 1,600 calories may be lower than what you are eating now. We’ll have to see. If so then 1,600 would be a baby step towards getting to your calorie target. If it is more than you are consuming now than you will need to reduce the portion size on the meal plan by 20% to about 1,200 calories. If you work out than this will be sufficient to lose weight.
6. I will double check my ability to send the updated plans to you but we should be able to!
Wishing you Wellness,

Comment by Mandana
2009-08-02 15:09:58

just bought your deluxe veggie meal plan. I’ve read the book and it is helpful.
I have a question re omega 3 supplies.
I have read what you said in the book but my naturopath says that the only rich source of omega 3 remains to be salmon. Due to lowered immune system, and inflammatory condition, I need lots of omega 3. How can I get that without having to take salmon capsules, what’s the best sources and how much of that do I need to take to be equivalent with salmon type.
I seem to have too much omega 6 and 9 and not enough omega 3…
looking forward to your response

Comment by Kardena Pauza
2009-08-13 03:38:45

Hi Mandana,
I need more info. My question is about your lowered immune system and inflammatory condition. Yes omega 3’s help but what’s causing the inflammation? Excess inflammatory causing foods, foods compromising your immune system? refined carbs, dairy, processed sugar, processed breads, cereals, coffee, diet drinks, etc… these first need to be eliminated then there will be less need to take higher doses to try an counter act the inflammation and immune system issue. Many foods are anti inflammatory, turmeric, ginger, cayenne, aloe vera, cucumbers, leafy greens.. Now to your question.. sources of omega 3’s are plentiful in the plant world. Hemp seeds or hemp oil are amazing, flax seeds are full of Omegas 3’s, walnuts, pumpkin seeds, and believe it or not beans such as kidney beans, navy beans. Add variety to your diet and rotate these foods into your daily routine and you will be set… Have a passionate day, Kardena

Comment by john bain
2009-08-03 21:48:37

I have recently signed up for and received your 90 day veggie program and in reviewing it I am a bit overwhelmed ..
I am in a car much of the day between appointments and being able to access this type of food and its preperation seems an impossibility.
Help me to get around this .
I know I am not the only one to have this issue and imagine you must have a solution..thanks

Comment by Kardena Pauza
2009-08-13 03:19:03

Hi John,
This is a good question. Preparation and knowledge are key so I’m glad you purchased the book. Listen to the c.d. on getting started, this will help get you going. Here’s my suggestion, 1. Buy a lunch box and cooler pack for traveling. A lunch box/cooler large enough to fit a days worth of food in it, this is what I did while going to school full time and working full time. 2. Prepare ahead of time, like on Sunday. Make 3-4 dishes that you can bake, steam, chop, boil, etc. and get it all done in 1-2 hours. Like a food factory in your kitchen. Then you have food for 3-4 days. Put all your meals for the day in containers in the morning and off you go. Invest in your health on Sunday and reap the rewards during your hectic week. Use the food plan for recipe ideas and the right portions, very important. I did put a lot of variety in the meals, but you can make several recipes and make larger portions of the recipes so it makes 2-3 meals per dish. If you do this, you won’t be able to stay exactly with the meal options i suggest on everyday but that’s o.k. Just repeat meals since you made larger portions of them. Leftovers are cool! Saves time, money and your waistline. If you must eat out, look for indian food, mexican food, or somewhere that has good quality food/salads that is relatively fast.
Bringing your own food helps so you don’t get desperate and eat anything in sight. Prepare, prepare, prepare… Kardena

Comment by Carlie
2009-08-04 07:16:55

Hi Kardena

Thank you for all your information. Initially I was not trying to become a vegetarian, and have no food allergy’s to any food groups, But I bought your information pack so that i had great ideas of adding more Vegis to all my meals.

For the last 4 days I have chosen to be completely meat free – I am testing out – like you say – its only food. Any surprisingly I have not missed it at all.

My main query is about organic free range eggs. I know Vegans don’t eat them, but can you tell me from a health point of view (compared to animal rights etc) why you choose not to eat them. I have no problem removing meat, but I have usually eat about 3 eggs a day. Usually hard boiled or in a vegi omlette.

If i had to stick to this diet strictly – milk and yogurt (and eggs) would be my hardest thing to give up. If i don’t notice major health problems from these do you think they are ok to keep in a meatless diet.

I will keep you posted on my no meat trial.

Comment by Kardena Pauza
2009-08-13 03:03:42

Hello Carlie,
First of all congrats on really going for it. Power is in taking action and your that.. Funny how your mind thinks you just can’t live without meat and here you are doing great. About dairy and eggs, 1st ones I would eliminate are milk and yogurt. I know you said you don’t have any major health problems but cut them out for 2 weeks and then come back to them and see how you feel. Because dairy is typically pasteurized and hard to digest, it causes excess mucous, congestion, and fermentation in the intestines. Skin problems, sinus problems, gas, bloating and is not a good source of calcium. Egg would be the last one to phase out, if you choose to. From a personal perspective, I did a live blood test right after eating eggs and I had hundreds of bacteria wiggling around in a tiny drop of my blood I looked at under a microscope. They were not there before! This bacteria didn’t make me physically sick but my immune system had to work overtime to pick up all the excess bacteria. I don’t want to compromise my immune system by putting high levels of bacteria in my body. Overworking the immune system makes you more susceptible to illness. I can get all the protein, fats, and vitamins from so many other sources that are cleaner and easier on the body. Remember, listen to your body and how foods make you feel. Keep me posted! Kardena

Comment by Carlie
2009-08-13 06:20:29

Hi Kardena,

Thank you for the encouragement. So far I have been ‘vegetarian’ for 12days, except for two small meals where it was hard to avoid. Other than that I haven’t missed meat at all, not even when my partner is eating a yummy steak (that I normally love).

I was just wondering if you still do Personal Training sessions? It is a rare opportunity that I will be in the States. Between flying home from living in Norway for 12months and going back to Australia.

I would love to have a training session with you, and see how you combine your eating habits with your workout. I think this would help add perspective to the whole thing.

You have my email address from this post and the subscriptions I have been sent by you and Craig. If this is something that you would be willing to do I would love to hear from you.

I will be in Anaheim/OC September 3-6th and then in Hollywood until the 9th.

Look forward to hearing from you.

PS Thanks, I will start to pluck up the courage and give up my daily milk and yogurt.

Comment by Kardena Pauza
2009-09-02 19:26:57

Hi Carlie,
I am just catching up on comments. I train full time still. I just emailed you personally so let’s see if we can get together while you are here. would love to train you and show you what I do. Kardena

Comment by Cathy
2009-08-14 08:35:50

Hi Kardena,

I have been following a very low carb diet (under 20 grams of carbs per day) for years. I tried going on a healthy vegetarian (no pre-packaged/processed) diet a few months ago. The diet made me extremely bloated and I gained weight. I thought the symptoms would subside over time, but they did not. When I went back on the low carb diet, the symptoms went away. Is your diet low carb? If not, do you think I will experience the same syptoms again? Is there any way to avoid these symptoms?

I seem to have very clear thinking, no digestive problems and lots of energy on a low carb diet. I want to switch to a vegetarian lifestyle, but I am worried because the low carb diet has worked so well for me.

Please let me know your thoughts.

Thank you,


Comment by monica
2009-08-18 03:49:21

After chemo I’m trying to switch to a vegetarian diet. However, I live in Europe and the commercial brands that you use for your recipes don’t exist here. I can go to my health food store any time but don’t know what to buy. It would be very helpful for us on the other side of the Atlantic if you would mention ingredients and quantities instead of brand names when giving recipes. Waiting for your comments,

Comment by Kardena Pauza
2009-09-02 19:15:59

Hello Monica,
Thanks for your comments. I will do my best to come up with the general food name. Off hte top of my head I can think of a couple of things like Seitan which is wheat gluten. Or sprouted grain breads instead of name brands like Ezekiel. I appreciate the feedback! Kardena

Comment by Maxine
2009-08-18 05:31:59

Hi Kardena
> I just wanted to let you know that I am really enjoying the meal
> plans.
> I have tried out a few of the recipes and have loved them, I am
> getting favourites already!!! They are so tasty and once I got some
> of the ingredients in and in a reasonable supply the recipes were so
> easy to make and I have been making enough for 2-3 meals so is less
> preparation during the week. In particular the black bean tortilla,
> rainbow salad, cauliflower soup, mushroom burger, broccoli in black
> bean sauce, really yummy!!! I have changed the recipes around though so some days am having lunches for dinner as the calories are so similar it is so easy to do and vice versa.
> I have already noticed a difference in my abdomen, it is much flatter and my husband has told me I look thinner already even after just over 2 weeks. Some days I am finding I can’t even eat all the food which is
> amazing for me as I have a decent appetite and it is winter here in
> Australia, so feels cold!!!
> The smoothies were also a surprise for me. I really didn’t fancy
> putting spinach in them but gave it a go, and so tasty. I even tried
> them out on my husband who isn’t vegetarian though he doesn’t eat much meat and didn’t tell him what was in them and he really enjoyed them too!!
> Keep up the great work it is so nice to have something like this
> to follow and to taste so good as well.
> Thanks again
> Maxine

Comment by Kardena Pauza
2009-09-02 19:10:22

Hi Maxine!
Thank you for the feedback. You are an example of plan in action= results. I really appreciate the positive feedback and I love hearing that people are getting great results. It makes my day! My goal is to help people be the best they can, have a great quality of life and enjoy it. So thanks for taking the time to write me! Keep up the great work! Kardena BTW- there is quite a bit of fiber in the food plan so it naturally fills you up making you feel full with out feeling heavy. That’s probably why you can’t eat all the food all the time. It’s a good thing:)

Comment by Maxine
2009-09-04 05:06:56

Thanks Kardena and I am in action and getting results and thoroughly enjoying everything I am eating, trying out a new recipe tonight the brocolli stir fry and looks yummy already and I haven’t started cooking it yet, just swapping the tempeh for some TVP though as I don’t like tempeh. Thanks for the personal response much appreciated and I will keep you posted on my progress but I am so glad I bought the plans they are fantastic, thanks again it has really made a difference to me already as I mentioned.
Take care

(Comments wont nest below this level)
Comment by Kardena Pauza
2010-03-12 00:30:46

Hi Maxine,
I hope you are still enjoying the meal plans!

Comment by Rebecca
2009-08-19 10:13:44

Hi Kardena,

I have purchased your veggie meal plans which are fantastic as it was reallly needed for people. I have going to give a brief description of what I have been doing so yu can answer the question beter at the bottom.

I have been a vegeterian for 8 months but all over the place especially when it came to the whole protein thing and ended up gaining 25 lbs. Through juice detox’s and trying not too eat carbs after lunchtime I have lost 10lbs, but have the final 10 lbs to go which is not as easy as I thought it would be.

I am keen to do a 12 week competition diet like if I was competing for a fitness model competition. I am currently hovering around 120 lbs (give & take), 158 cm with about 21-22% body fat and trying to get down to 12% and weigh 110 lbs. I was aiming to consume around 1200 per a day with one high day of 1400 cal every forth day.

My question; with the veggie plans how do I change them to 1200 & 1400 cals and the marco to Protein 50%, Carbs 25%, Fats 25% for Comp phase diet Do you have the calories content of each individual item on veggie plan?

Any help I would appreciate as it is the final peace to my puzzle of getting started on Monday 7th September ready for Christmas. I know you are so busy, and I would love to hear from you.

Best Wishes

Comment by Stephanie harren
2009-08-21 16:47:28

I have written before and not gotten any response. I would like to know the macro nutrient content of the 90-day meal plan as well as the macro nutrient content of the vegan reciepes. I was highly disappointed that those were not included.
> I also have questions about keeping carbohydrates to a minumm while still getting the recommended amount of proteins. What are substitutions for people that don’t eat soy, milk or wheat?
> Thank you Stephanie Harren

Comment by Scott Waltzer
2009-08-26 03:10:02

I have a strong aversion to almost all vegetables except corn, brocolli, peppers and mushrooms. This has made many diets not possible. Do you know how I can overcome this? I am 48 yrs old and have always had this problem. Cottage chese grosses me out as well and would like to be able to eat this.
This includes cucumber(yeech!) and beans etc.About 8 months ago ate some stringbeans, heavenly seasoned at Kentucky frieddd chicken. Got down about 4 small plastic spoon size bites, had to hold my nose during process.

Comment by Kardena Pauza
2009-09-02 18:51:29

Hi Scott,
Some of what your are dealing with may be psychological from when you were younger. But I’m not really sure. I would say don’t eat veggies by themselves like the string beans. You want to ease them in to foods you already like and add veggies in small amounts. The fact that you were at Kentucky fried chicken worries me. That tells me you eat fast food. If you are on the go, eat healthier versions of fast food. Less salt, fat and chemical laden foods. making small changes can change your taste buds and what you like, so try something once then again several weeks later. Do it with the mind set that you like it, it’s great for your body, and find what you like about the taste, texture, etc… I don’t like boring steamed string beans and carrots and peas. They are disgusting to me. yuck! I don’t know how any one can eat them. Add easy spices, tomato sauces or lowfat sauces to make veggies tasty great. Keep trying! Kardena

Comment by Stephanie harren
2009-08-26 11:23:33

Thank you for updating the vegetarian meals plans to include the macro nutrient content. I would also like to see and update to the Vegan recipes that you have to include serving sizes, calories, fat, carbohydrates, etc. Also, I would like to see alternatives to wheat and soy for some of the recipes in there.

Stephanie Harren

Comment by Kathy
2009-08-26 14:29:09

I too, would like to see the answer to Cathy’s questions about low carb from above. I have the same issues.

Thank you!

Comment by Dan
2009-08-26 16:53:20

Hi Kardenia,

Thank you for getting back to me. Got one more question for you pertaining to organic vegetables and non-organic. I read a book that described a toxin pesticide removal soak with apple cider vinegar and filtered water, my question is if i can remove these toxins and pesticides by soaking the vegetables first would they not then be considered organic?

Thanks for your time,

Comment by Kardena Pauza
2009-08-31 00:30:29

Hi Dan, I am not familiar with this. With that said, I am skeptical until I see empirical evidence that it works. It may remove some of the outside pesticides but to pull out toxins from the interior of the fruit, I am skeptical. Rinsing off the exterior is helpful to reducing consumption of toxins! Wishing You Wellness, Kardena

Comment by Jennifer
2009-08-27 13:18:07


I have been a vegetarian for a long time and I am so glad you came out with this! I am 40-50lbs overweight (it increased over the years and I had an injury). I consider myself very educated in vegetarian eating, but sometimes I need something sweet! What foods are approved that I can eat a small amount of to take the edge off? (ex. 1oz of dark chococlate?? maybe with a strawberry?) Any information would be helpful! Thanks!

BTW, I mentioned this program to all the ‘meat’ heads at the gym. I hope one day we can see a lot more vegetarian athletes!



Comment by Kardena Pauza
2009-08-31 00:18:01

Hi Jennifer,
Follow the easy veggie meal plan to give you structure to lose that extra 40-50 lbs. You’ll do great! Remember with sweet treats you only want to eat a little portion to satisfy you and not to eat them everyday. as you mentioned, 1 oz of dark chocolate and strawberries is a low sugar treat. I like to take a date like medjool dates and dip it in almond butter for a delicious combination. I love mango pudding made with mango, fresh coconut or coconut butter, agave nectar, and a couple cashews tossed in. You can make a cool iced treat for these summer months with berries, mint, agave, lemon and ice and blend in the blender. I hope this gives you some ideas! Wishing You Wellness, Kardena

Comment by Cathy
2009-09-01 08:55:36

Hi Kardena,

I have written before but have not received an answer yet. Kathy posted that she would also be interested in the answers to my questions below.

My questions:

I have been following a very low carb diet (under 20 grams of carbs per day) for years. I tried going on a healthy vegetarian (no pre-packaged/processed) diet a few months ago. The diet made me extremely bloated and I gained weight. I thought the symptoms would subside over time, but they did not. When I went back on the low carb diet, the symptoms went away. Is your diet low carb? If not, do you think I will experience the same syptoms again? Is there any way to avoid these symptoms?

I seem to have very clear thinking, no digestive problems and lots of energy on a low carb diet. I want to switch to a vegetarian lifestyle, but I am worried because the low carb diet has worked so well for me.

Please let me know your thoughts.

Thank you,


Comment by Kardena Pauza
2009-09-02 18:04:20

Hi Cathy,
Thank you for your question. I am now getting back to everyone. The easy veggie meal plan is low in refined and processed carbs. I do add more fruits and veggies to the diet to add additional high nutrient calories from carbs, but the carbs are not as low as 20 grams a day. Carbs aren’t necessarily bad, I’m sure you would agree, it’s the type of carbs a person is eating that’s important. If you ate a ton of veggies which is mainly carbs, I would say go for it! I can’t speak to the veggie plan you did before but I do know that depending on the fiber content of the diet, you can feel bloated. To help with bloating I recommend taking digestive enzymes, they work great! They will help with digestion and reduce bloating. I take them all the time to maximize absorption and digestion. I do not have bloating, just great for extra assistance. There may be certain grains or legumes that don’t work for you. You may want to experiment to see. There are a lot of benefits to eating vegetarian so trying it again with some support and finding the right balance for you may be the ticket! You can start the plan and email me if we need to make some modifications for you. Please let me know how I can help. Kardena

Comment by Molly
2009-09-06 13:09:05

I LOVE your 7 meal easy veggie meal plan. I followed it all week with my meat loving husband and he has REALLY enjoyed it too. I was wondering if I buy your e-Book, how many different recipes are in there? I am asking because in your easy vegg plan there were a couple meals repeated. Anyway, we are loving it! Thanks. And I also loved your audio interview with Craig, it was very helpful! You should post that here! Thanks I think you are about to change my lifestyle!

Comment by Soon Chai Lim
2009-09-08 11:35:34

Hi Kardena,

I’m curious to know how many pounds you have lost in the picture on your easyveggiemealplans site where you transform from a fat lady to a slim beauty?

Appreciate your time to reply.

Soon Chai

Comment by charles
2009-09-09 05:02:13

Hi Kardena,
After I soak the seeds and nuts, can I cook it instead of making fresh salad without lose any nutrition and mineral inside.
Your kindly response is much appreciated
Hong Kong

Comment by Kardena Pauza
2010-03-12 00:41:37

you can blend them and make meals out of it. you can cook it you would like, it will lose some of it’s nutrients.

Comment by Mike Wellman
2009-09-09 12:26:59

Hi Kardena,

My company is putting together a Incredible Weight Loss Formula Teleseminar series. My partner and I would like to share with you about the possibility of you being one of the speakers, selling your products and services, etc. Let me if you are interested.

Mike Wellman
P.S. Btw Craig recommend you to me as he will be one of the speaker too.

Comment by Kardena Pauza
2010-03-12 00:43:29

Hi Mike,
Sorry I don’t see all of the comments or see the comments in time.

Comment by Cathy
2009-09-11 09:00:55

Hi Kardena,
Can you please re-post the Portobella Mushroom Burger Recipe? I cannot seem to get the link to work.
Thank you,

Comment by Cathrine
2009-09-15 10:10:00

Hi Kardena,
Your article mentions how to soak nuts and seeds. Can you soak beans and grains instead of cooking them? If so, how do you soak them and will they be easier to digest? It seems I have alot of trouble with beans even with taking a digestive enzyme supplement before each meal.
Please let me know.

Comment by Doug
2009-09-17 13:20:06

Hey Kardena,

My wife has been a vegetarian for years but has been struggling w/ being a healthy vegetarian. She has been applying a lot of your tips to her daily eating routine and has been more consistent now than she had in the past w/ other eating plans. Thanks for the inspiration.

On a side note, we recently found out that we are going to be parents. She wants to continue with what she is doing, but it is becoming more difficult for her due to the fact that her taste are changing. Foods she used to like make her nauseous now. I was thinking about purchasing your basic plan for her. What are your thoughts on vegetarian meals for a mother-to-be? She wants to get the nutrients she needs for herself and the baby, but she also needs to enjoy it. Thanks again.

-Doug Descant

Comment by Kardena Pauza
2010-03-12 00:57:03

Hi Doug,
Congratulations! Usually after the first trimester the nausea will go away. With a soon to be mom, the food plan would give her variety and more options that she would most likely enjoy and be able to eat and not make her nauseous.
Read the blog about greens to give her ideas to ensure she’s getting enough nutrients and iron.
I would make sure she gets blood tests throughout her pregnancy to make sure she is getting all the nutrients she needs.

Comment by Chris
2009-09-18 18:07:06

Hi, Kardena.

I have recently discovered ground hempseeds. I LOVE them! Can we soak ground hempseeds—or do we even need to? If so, tell us how best to do that.

Thank you for all your video tips and recipes. Keep ’em coming!

Comment by Kardena Pauza
2010-03-12 00:58:16

Soaking is not necessary but can help with digestion.

Comment by Athena
2009-09-19 12:36:46

Hi Kardena,

The link to the blueberry breakfast doesn’t work and I am looking forward to having this for breakfast sometime soon.

Happy trails,

Comment by Marriann
2009-09-20 19:19:54

I just purchased the Easy Veggie Meal Plan…I have spent most of my day researching Vegan/Raw Food diets and am blown away by the healthful benefits. I have been aware of the concept for some time, but am thrilled to find the Easy Veggie Meal Plan – it appears pretty straight forward and I think I can handle it!! I’ll keep you posted on my progress!

Thanks Kardena!


Comment by Esp
2009-09-23 07:05:55

Hi Kardena,

I have made a concerted effort to cut out meat from my diet. I have tried to replace it with beans of all varieties. Often when I eat beans I get bloated and feel quite uncomfortable. Should I be soaking them for longer than 24 hours? Or should I try to sprout them rather than merely soak them? If I do sprout beans can I eat them raw or must they be thoroughly cooked? I read somewhere that kidney beans should never be eaten raw, even if they have been sprouted. Sorry for so many questions.


Comment by Johan
2009-09-27 01:08:49


I follow the healthy plan for 3 weeks now, and ITS WORKS.
One question, if you take more cabs, and calories in, when will you
See the effect in weight increase.24 hours, 72, hours?

Comment by Foresteen
2009-09-27 20:57:10

Hi Kardena,

I have heard you and others say that coconut oils aids in weight loss. Does this mean that I do not have to count it when dieting?



Comment by Kardena Pauza
2010-03-03 14:02:18

Hello Foresteen,
You still have to count it because it is calorie dense. In the meal plans you will see that it is measured out for you so you know how much is acceptable for you calorie intake.

Comment by moe
2009-10-10 07:38:05

Hey Kardena!!
Made the sprouted Red Lentil dish you showed in your video and I loved it so much I am having it again today for lunch.
Can you show more dishes you make with sprouted lentils or beans.
Thanks so much.
Peace and love!

Comment by Tom
2009-10-11 10:41:00

I love the diet and all but I have a few things that I would like to see how to substitute. I don’t want to eat Tofu or soy. what do you recommend to substitute the tofu and soy products.

Comment by Jennifer
2009-10-12 06:24:48

Hi Kardena.

I have been a vegetarian for years now. I had an injury that resulted in 40lb weight gain. I have been following your diet and I really love it!! I came across some information from a fitness model (Jennifer Nicole Lee) that kinda slammed soy. She claims that soy is bad and affects hormone levels in women resulting in weight gain and thyroid burnout. Can you offer some insight on this?? I have been eating soy products daily for years. Thanks so much!

Comment by Chris
2009-10-16 05:06:50

Dear Kardena,
I can swear you did a piece on Ensure and the High sugar content, but can’t locate it again. If I am wrong, sorry if I am right, please direct me to the article so I can share it with a friend. God bless, Chris

Comment by Kardena Pauza
2010-03-03 13:59:11

Hi Chris,
It was in the 10 foods not to eat on a vegetarian weight loss diet.
It on the home page of the blog site.
You tell’em what’s up. That stuff is Pure junk.

Comment by Bettina Renata
2009-10-18 19:47:40

Hi Kardena,

What protein powder do you recommend? Is whey protein appropriate? What other supplements do you recommend to take? I have heard the vitamin B complex is a must. ??

Luckily, raw food is the least expensive and most abundant where I live, there is such a variety of fresh fruits, seeds and vegetables, I enjoy every single meal SO MUCH!!

Best wishes to you and everyone going veg!!

Bettina Renata (from Chile!!)

Comment by moe
2009-11-07 19:17:13

Hi Kardena!!! I am trying to add more seeds and nuts to my diet but I running out of ideas and would like to be a bit more creative in the way I have them. Can you share some ideas??? MUCH APPRECIATION!!! Simone

Comment by Kardena Pauza
2010-03-03 14:00:02

I just did an almond milk recipe and I will be posting a sunflower seed granola recipe this week so stay tuned!

Comment by Cathy
2009-11-13 19:48:31


I have been told that I need to stay away from gluten (causes hives) and soy products (a problem because I have low thyroid, hypothyroidism). Would I be able to obtain enough protein on your Easy Vegetarian Diet Plan or on your raw food diet? Would I need to order both programs to find enough protein foods for me without soy or gluten? Also, where would I find the order form for your raw food diet? I am trying to build lean muscles. Thanks!


2009-11-17 04:40:25

Hey Kardena,
I am excited to start promoting your Easy Veggie Meal plan and I have started trying to add more fruits and veggies into my diet. I love the videos and information you are sharing. I also am doing Craig’s Turbulence Training Transformation Contest right now and I just love all the great articles from both you and him. I had been keeping a daily food log on my weebly blog but I am a whole month behind already maybe more. I am writing everything down. One thing I found was one day when I had more veggies, fruits, and nuts and then I did a cardio workout at the gym the next day when I woke up I swear I felt lighter kinda like I was floating and it was great. I have also started a fitness blog on wordpress besides my weebly blog/site. I just started it the other day so it only has one post but I am planning on adding my story and fitness and nutrition tips and also articles I can post to promote both the Easy Veggie Meal Plan and also Turbulence Training. I am so excited and motivated!

The WordPress blog…

On my weebly blog I have been posting a meal log and workout log and also my measurements and photos from when I started the Turbulence Training Transformation Contest…

I am excited to continue reading your great articles and great videos and all the great information that you are sharing here.

Thank You!
Jennie Wiewel
Jen aka Kittykat7983

Comment by Liz
2009-11-26 09:08:15

Hello Kendra:

I’ve been back and forth on what diet I should follow to reach my goals. The thought of a vegan diet really interests me yet I’m not that I’ll get enough protien. I don’t do well with soy and I’m very carb sensitive so don’t do well with most grains also. Anyway, what I’m trying to determine is whether my 30 – 40 grams of protien from raw nuts is enough protien for me to reach my fat loss goals. I’m currently 40, weigh 150 pounds BUT have 34% body fat. My goal is to weigh 130 pounds, and drop my body fat to 20%. Can you please help or clarify this for me.
Liz Polanic

Comment by Sharon
2009-12-02 16:49:33

Hi Kardena,

I too would like to try your plan, but allergic to anything Soy and advocado I get really ill and found that when I eat Wheat my body retains loads of water. Does your meals contain a lot of these foods? I would like to try and hopefully there will be some alternatives for them.

Also I went to your site to order and in the advertisement it say the cost is $77. but when I click to order it says its $127.

Thank you,

Comment by Kardena Pauza
2010-03-03 13:55:24

Hi Sharon,
Each meal is different. I use different fat sources for different meals. You can always substitute avocado for another fat I have in the meal plan. It shows you the aprox. fat portions also so this will help you determine how much to have.
Soy- I have option for soy. or just substitute out a meal.
I have over 250 recipes in the plan so you will have plenty of choices.

About the food plan. If you scroll down towards the bottom of the page, you will see the basic option you are looking for.
Wishing you wellness,

Comment by Wind
2009-12-14 11:06:23

Hi Kardena,

I would like to know after following through your 90-day veggie meal plan, what do I do next? Repeat the meal again and again or…?

Please advise. Thanks.


Comment by Kardena Pauza
2010-03-03 13:50:40

Hello Wind,
You can repeat the 90 day plan especially if you want to master the recipes and portion sizes. The more you do something the more it becomes a habit and the easier it is for it to be the new you.

Comment by Julio
2009-12-14 12:01:48

Hi Kardena:
I’ve been using your breakfast and lentil salad recipes weekly for several weeks and they’re great! I tried to sprout Mung beans, but I couldn’t get them to sprout. I put them in water in a non-closed jar, put them in the fridge and gave them new water every 12 hours. They didn’t sprout after 2 days. Could you tell me if I did anything wrong? Thanks!


Comment by Kardena Pauza
2010-03-03 13:49:14

Hi Julio,
Glad you’re liking the recipes. They are so nutritious.
About the mung beans- while the mung beans are sprouting you want to leave them on the kitchen counter out of the sun, open container (can put a towel over the top to keep out bugs).
1. Have them fully saturated in water for the first 24 hours. still need to rinse at the 12 hour mark.
2. After 24 hours, rinse and dump water out of jar. leave beans on the counter with no water in the jar and still breathable. There will be enough moisture in the jar to have them keep sprouting.
3. Every 12 hours put fresh water in and dump water out. This way they get plenty of air to sprout and fresh water.
4. keep rinsing every 12 hours and by the 3rd day you should see the beans sprouting.
5. Then you can store in the frig to use for the next 5-7 days.

Comment by Ashley
2010-01-03 23:59:23

Hi Kardena! You are such an inspiration. I am a 24 year old female who has been a vegetarian since I can remeber.. I never liked the taste of meat even as a child. I was vegan for about a year, but even with all of this I found that I would always go back to the high suger vegan food. I even felt like I was not getting enough protein so I putting dairy in my diet again. I feel worse then I ever have. I am wanting to go back to vegan (take out the dairy) and cut out gluten and wheat, and loose weight of course. I was wondering if you could post a video or answer my questions in regards to what you usually buy when you go grocery shopping. Thank you so much for your time and inspiration!


Comment by Kardena Pauza
2010-03-03 13:43:09

Hi Ashley,
I can relate to your struggle.
check out the 7 day meal plan to get you started.
This will help you with structure.

Comment by Jeff
2010-01-06 15:37:47

Hello Kardena, I am so glad someone finally put out a vegetarian meal plan! It has been so time consuming going thru cookbook after cookbook, trying to put together a meal plan for the week. I am a 6’1″ tall male, weighing in at 230 lbs, give or take. I downloaded your 7 day meal plan trial, and I was wondering if the recipe, say lunch on day one, is a single serving or not? Reason I say this is because I ate about half, and found that I was quite full. Also, are there some steps and/or ingrediants missing from the 7 day trial? It could be me just missing something here, but if you could let me know, that would be great. Thank you, Jeff

Comment by Jeff
2010-01-06 15:42:01

Hi again,

Is the 90 day meal plan something that can be continued? What I mean, is that I am looking for a lifestyle, not so much a diet. Initially I would like to shed some unwanted pounds, but would like to maintain once I hit my target weight. Jeff

Comment by Kardena Pauza
2010-01-11 01:35:18

Hello Jeff, Yes I created the 90 day meal plan to be a program that is nutrient rich and provides the essential amino acids your body needs along with with vital minerals. Everything your body needs to thrive. There are over 250 different recipes so you will have tons to meals to choose from. Lots of variety and you can change out the lunches and dinners. I think you’ll really like it! Kardena

Comment by Kardena Pauza
2010-01-11 01:42:02

Hello Jeff, You are welcome. I understand your frustration with recipes/vegetarian/ healthy/portions. That’s why I created this, to help other people like me. The 90 day plan is portioned out. I made changes after I created the 7 day meal plan pertaining to what you pointed out. Everyone’s feedback was very helpful and the full directions for each meal is included below the ingredients and also each meal will have the calories, grams of protein, carbs, and fat. The great thing about these meals is that they are high in fiber and it will fill you up faster. The calories for men will definitely help you drop a few pounds. Enjoy! Kardena

Comment by Michele Reed
2010-01-22 11:37:31

I really would like to try this diet. After having my second baby in May, I found it was not as easy to lose the weight the second time around. I am a vegetarian and would like to have a copy of the actual BOOK, not an internet file. With 2 kids it is not always easy to hop on my computer all the time…I would like a book that I can sit and read and keep in my kitchen while I am cooking. However I don’t see that this is offered. Can I purchase an actual BOOK?

Comment by Kardena Pauza
2010-01-23 04:14:55

Hi Michele,
I do not have a physical book for you. I’m really sorry about this. You can send it to your local printer and they can print and bind it for you. It’s worth it!

Comment by Eileen Nadeau
2010-02-10 08:54:00


My questions is can we exchange a breakfast, lunch or dinner for different days. My husband and I both work and we are not able to cook during the day. Alos, it was wonderful to finally find a site that considers the every day cook; I am really enjoying your recipies.


Comment by Kardena Pauza
2010-03-03 13:39:32

Hi Eileen,
You can most certainly exchange out different meals (lunch, breakfast, dinner). The main meals are similar in calories, carbs, fats, protein so you can substitute meals.
I know it’s difficult to prepare for lunch, so you can take left overs from the night before for lunch the next day. Just make sure you take the correct portion for you. I know I have a ton of recipes in the meal plan. And you may not be able to make every meal. That’s o.k. You at least know your options and have plenty of choices for meals!
I’m glad you’re enjoying the recipes.
Power is in the action and you are doing it. Congrats to you and your husband.

Comment by LT Cartwright
2010-02-16 16:21:52

I’ve just downloaded your free e-books (as a preview to purchasing your
program) and was wondering how you can transition a meat eater to the
vegetarian lifestyle. I’ve attempted to do this on my own (this will make
my 5th try in 5years!) and find that I’m good for about 4 months, then back to meat. I’ve tried “fake meat” products and don’t really like them, bean or nut substitutes are more to my liking! I think I would do better knowing how to make more vegetable based foods not really concentrating on meat replacement, just adding more fruits and vegetables; trying to do this on my own has produced some results that have ended up in the garbage and not in my body!!! So, the original question is do you offer a transition phase teaching in your book? or is this something that I would benefit from a Q&A type recommendation?

Comment by LT Cartwright
2010-02-25 23:30:16

I downloaded the sample menu and found it very helpful, I’m on Day 6 and not only have I not had any meat cravings, I’m also not constantly thinking about food! My meals are so filling that I have no need or desire to be tempted. I’m re-doing the sample 7-day plan again in 2 days, I’ll post my results from the first week and then again at the end of the second.

Comment by Kardena Pauza
2010-03-03 13:35:06

Hi! The update on your 7 day veg plan is extraordinary. No cravings- means your blood sugar is constant and your body is getting the nutrients it needs and is not craving quick energy sources like processed sugary foods.
The 7 day plan is very high in fiber that’s probably why you feel full easily.
You were asking about fake meat substitutes. I would steer clear or maybe have it very sparingly. They can be high in sodium and they look like meat so meat is in your space/thoughts which makes you think of meat. Just like watching fast food commercials on t.v. Even though you never eat it, watching the commercial makes you want to go buy it. ok maybe not you, but most people. That’s why commercials are so powerful.

Keep me updated and keep crushing it

(Comments wont nest below this level)
Comment by Ellie
2010-03-10 08:56:14

Hi Kardena,

I’ve been searching for a web site such as this for such a long time! See back in 2008, I worked very hard on my diet and training and with the help of a trainer, I built my dream body (sexy six pack and 7% body fat) but unfortuanetly, it was built on a typical Figure competitor’s diet (animal protein all the way, 4 to 5 times a day!!!) I 2009, I got fed up of eating so much animal flesh and just couldn’t stand it anymore. However, I didn’t know how to eat properly without my daily chicken breast and tuna so I gained alot of weight! In January of this year, I decided it was time to get my body back. I want my six pack back but I want to do it the vegan way!

I downloaded the women’s free sample menu and noticed it had eggs and dairy. Since I don’t want to include those in my life anymore I figured I would purchase the Veggie Detox eating plan but wanted to double check with you first to make sure it didn’t contain any dairy or eggs. I also wanted to ask you if the Detox is the best plan for my goals ( as weight loss is not as important for me as Fat loss…I really want to keep my hard earned muscles!) or if another one of your eating plans would be more suited for me!

Thank you for taking the time to respond! … I’m so glad I found you! 🙂


Comment by Kardena Pauza
2010-04-18 21:59:06

Hi Ellie!
You have real dedication to your body, that’s awesome! I changed the diet after I created the 7 day plan.
I pretty much eliminated the eggs and dairy or I put in alternatives.
The 90 day will give you tons of recipes, over 250 to choose from all portioned out for you.
The detox will help you shed extra fat pretty quickly. They compliment each other well. If you want quick fat shedding then just do the veggie detox.
You are going to kick butt!

Comment by David Robbins
2010-03-22 12:18:24

Hi Kardena,

Have you heard of a new product being prepared for release this year called YOLI? Wanted your opinion.



Comment by Kardena Pauza
2010-04-29 22:51:57

Hi David,
Looks like a vitamin water to me, which means you’ll pay more $ for vitamins your body will most likely pee out. Nothing special just stevia sweetened in terms of the sugar. I guess this would be good if you need a sweet fix but I recommend water or making your own tea (which is one of the ingredients) or concoction with berries. It’s basically isolated vitamins, berries, white tea, and stevia. Just get some green/berry powder and put it in your water. Done! And it’s cheaper!


Comment by Tina
2010-03-23 06:22:37

I was wondering if you have ever tried to make vegan marshmellow. I use vegan unflavored gelatin in a recipe I got from volcanicnectar.com (agave nectar) and I don’t know what I did wrong. Just wondering if you could help.
Thank you,

Comment by Kardena Pauza
2010-04-18 21:53:07

Hi Tina,
sounds yummy but I have never made them before, good luck!

Comment by Brynna
2010-03-27 23:06:27

Hi Kardena,
I have been on a vegetarian diet for about 6 months now and I have not been taking things seriously. I just recently started taking a multivitamin everyday and I usually only have about one large meal and a smaller snack a day. I have always had horrible eating habits. Im not taking in any protein and whatever I am doing is catching up with me. I feel horrible, run down, and tired all day everyday. Im wondering how I should work out a daily eating schedule, what I should be taking in, and how often so that I can lose weight and feel better. Thank you for any feedback.

Comment by Kardena Pauza
2010-04-18 21:52:19

Hi Brynna,
Whenever you are doing something new, it’s a good idea to educate yourself so you get the best results and the result you are looking for.
Sounds like you need to eat more often and smaller meals to balance your blood sugar. Did you download my free report on what NOT to eat on a vegetarian weight loss diet? That would be a great start.
Buy my easy veggie meal plan. This is a 90 day vegetarian weight loss program that spells out exactly what to eat everyday for 90 days. Super easy to follow.
No guess work and you will be getting all the nutrients your bodies needs including protein.

Keep me updated on your improvements!

Comment by Adam L
2010-05-04 07:29:32

Hey Kardena!

Firstly, you are amazing and your lifestyle has helped me to completely change mine as well. I am SO thankful that I learned about soaking/sprouting on your site.

Question: What would you suggest for soaking with grains? I usually soak oat groats for 24 hours, but I got my hands on some spelt and kamut flakes to try just for a short change of pace from the oat groats. (4-5 days a week, my breakfast is soaked oat groats and I make a smoothie, drink half, and dump the rest over the groats. SO good! Would like to try this with my other grains I picked up) What about Wild rice? Pre-soak # hours before boiling? I guess it would just be nice to see a breakdown of time requirement for soaking other grains since I only know Oat Groats as I would like to mix things up from oat groats from time to time. Thanks so much!

Comment by Marlene
2010-05-07 17:04:54

Hi Kardena,

I am a new client and have one quick question. Would it be possible for you to take the daily menus and make a “grocery list” and then combine these into a weekly list?

Thank you for the consideration.

Comment by sylvain Hebert
2010-05-17 10:20:41

Hello Madame Kardena!

I’m a french Canadian friend who will try your lifestyle for the first time of my life.i’m 5’8 – 367 pounds so the reason i wanted to start i have no energy at all or vitality it take all my change to finish my day.
so today is my first day i will let you know what happen with me in
2 weeks on how i feel energy wise.
so thank you and sorry for my english i learn it from seasame street.

Comment by sylvain hebert
2010-06-03 20:19:20

hello i’m back and still alive!

still stick to the program fall 1-2 days but got back on the track

more energy but not yet like the energy rabbit from energizer battery

good day


Comment by Pam
2010-05-30 00:05:15

In your foods to avoid, you list caffeine. I have been a caffeine addict for 40 years. This past 10 days I have been caffeine free and am slowly pulling myself back together.

I am confused a bit, because in your video, you make an “energy drink” that is made with White Tea (and lemon and cayenne), which has caffeine in it. Can you please explain this?

Sincerely and Caffeine-free,

Comment by Tina
2010-05-30 13:21:25

Hi Kardena,

I really like your facebook page and website. I am not a vegetarian but would like to incorporate more raw, veggies in my diet and less meat. I have read great reviews of your Veggie Meal Plans and am considering purchasing it for ideas. My question is what is your exercise routine? Obviously you strength train because of your physique but what is your cardio routine and what type of cardio do you do and how often? I am trying to come up with a good workout schedule and would love some advice. I am already thin, and could actually stand to put on a few lbs but want my thighs/butt to be smaller..(I also do weights and trying to lift lift heavier)

ps- I’ve learned a lot about sprouting from you and thanks so much for putting out the helpful videos

thanks so much

Comment by Cathy
2010-06-02 00:09:16

Hi Kardina,

Thanks so much for the raw spaghetti video! I love raw recipes and hope that you will do more soon. You mentioned a raw cheese that you used to sprinkle on the spaghetti. It would be great to see how you made that!
Thanks again.


Comment by Nikki Athy
2010-06-02 15:47:46

Hi Kardena,
My name is Nikki and I am vegan and I was looking for more recipes and also some hints of how to get a bit leaner. I signed up for your program but I never received the link to receive the recipes and the training stuff. I would really appreciate any help you can give me.


Comment by Cathy
2010-06-09 01:20:28

Hi Kardena,

I saw photos of you online for the NPC bodybuilding contest. WOW! I just have to say that your shoulders look so beautifully defined. You really inspire me. That’s exactly the look that I would love to have. And to think you did it all on veggie power! Keep up the great work.


Comment by Becky
2010-06-11 01:55:12

Hi Kardena,

I have been sitting here for over an hour checking out your videos and website. Lots of great info! Congrats on placing 5th! You look amazing. In one of the videos you mentioned you were going to show how to make breakfast out of almonds and oat groats. Have you made that video yet or are you still in the process of creating the video?


Comment by Sarah Scott
2010-07-07 14:15:56

Hello, I saw your You Tube channel and I admire your commitment and determination…Wow! I am just getting started by adding in more raw foods. Can you recommend a good “starter” cleansing program? I thought you had mentioned one, but now I can’t find it. Sincerely, Sarah

Comment by matthew hospedales
2010-07-10 13:55:42

hello Kardena i like lifting weights and i am considering a vegi diet, i live in the caribbean and some of the foods i saw on some of the vegi meal plans i do not have access to please give me a solution.

thank you, Matthew

Comment by Tina
2010-07-27 08:53:46

Hello Kardena, and congrats on your 5th and 2nd place competitive wins!

Do you have a lot of clients or customers that use Easy Veggie Meal Plans that had reactive hypoglycemia before using your plans, and now they no longer do?

I know that you’re busy, but I pray that you answer this. I’m desperate to get healthy. I have terrible bouts with reactive hypoglycemia, was vegetarian eating way too much bread and sweets, recently vegan (about 3 mos ago.)

I tried some the sample smoothie easy veggie meal plans, but since I no longer do dairy, I didn’t try the others. The smoothies were awesome but left me pretty hungry an hour later.

I have absolutely no energy. I struggle to workout. I know I need a specific meal plan, but fat, protein, and limited carbs seem to be the only way I feel better.

My other problem is severe budget restriction (I am currently on food stamps for my young son and myself). My health and energy levels are really keeping me from achieving my goals and getting off these food stamps. I feel like I’m in a fog or on sedatives most of the time. I also need to lose 25 – 30lbs.

I cannot currently afford your program, but maybe I could ask for it as a Christmas present from family if you think that it could work for me.

I’ve been reading about the Zone Diet (40% carbs-30% protein-30% fat), but it seems almost impossible to do as a vegan. After learning so much about the dark side of the dairy industry, I don’t think I can go back to ovo/lacto or even just lacto. Also, the Zone doesn’t consider beans a protein. I must confess that I do feel sleepy and carb overloaded after some bean heavy meals. I REALLY, REALLY, WANT TO CONTINUE TO EAT VEGAN! Can you help me?

Any suggestions or help would be greatly appreciated! Thanks in advance for your time.

Comment by Tina
2010-07-29 10:57:29

Kardena, could you please, please, have a sale on “Easy Veggie Meal Plans” soon ;~)?

You are already such a winner. You inspire me to reach higher and dream bigger. Not to mention that no one else has ever really shown me that a high-raw, healthy vegan plan can actually be done while building muscle and keeping fat loss going!!!

Blessings to you!!!!

Comment by Maggie
2010-08-17 19:35:45

Kardena: I downloaded your Vegetarian Meal Plans and was surprised to see that you include cottage cheese and eggs as a part of your plans. I didn’t think that milk products especially were good for us. Can you comment on this please? Thank you.

Comment by Albert
2010-08-18 21:15:26

Hi Kardena,
I’m switching to a vegan diet and I’m clueless on what to eat and how much in order to get enough protein. I don’t want to lose weigth actually I want to put on some muscle. Can you help me with this?

Thank you,

Comment by Deb
2010-08-23 16:26:07

I have just ordered your Easy Veggie Meal Plans. I am taking thyroid medication and am not able to eat soy products. What would be a good substitute for soy in the recipies that call for it?

Comment by Tracy
2010-08-28 21:33:32

I am vegetarian diagnosed with MS 2003, the more I read about MS the more I believe its related to whet we eat, is there a specific vegetarian meal plan I should follow or particular foods I should eat

Comment by Yvonne
2010-08-30 23:30:18

Hello Kardena,

Thank you for sending me your 11 day vegan plan. All the meals look lovely and healthy. There is lots of variety, now I was wondering if I would be able to eat the same breakfast, lunch and dinner for 2-3 days in a row,(excluding the veggie burger), or do I need to eat the variety as in your plan.
Blessings Yvonne

Comment by Theresa Murphy
2010-08-31 14:20:25

Hi Kardena, Is there any chance that you could convert the measurements in your mealplans to weights? I purchased your mealplans months ago but everytime I go to use a recipe it just drives me mad because there are no weights, only cups. I’ve tried a few websites but they give different sizes for an american cup, and, apparently, some foods have to be measured lightly, some packed down. Measuring big items, like nuts or tempeh in a cup seems silly. For example, if tempeh comes in a slab or you make it yourself how do you measure a cup? Do you chop it up first? The smaller you chop it up the more you fit in. Why not use weights, then there is no question about whether the amount is too small or too little and calorie content would be accurate. It would make your mealplans more accessible to non americans. By the way, congratulations on your achievement in the bikini contest. You looked great.
I have been vegetarian for 33 years and am always looking for new ideas.

Comment by Michelle
2010-09-12 20:58:58

Hi Kardena,
I really enjoy all your videos. All the recipes look so good.
I was just wondering if all the video’s of the recipes that you do are
in your veggie meal plan book?

Comment by Michelle Little
2010-09-13 21:31:11

Hi Kardena,
I really love all your video’s. All the recipes look so good.
I was just wondering if all the video recipes are included in your meal plan?

Comment by Nancy
2010-09-15 12:26:17

Hi Kardena,
I recently started watching your videos and soaking up your recipes and information. Im LUV’N it! I wouls like to make your granola but curious what temp you put the dehydrator on?? Does it matter? (i havean Excaliber) Please let me know.
Thanks for the information you put out there for people. It is appreciated 🙂 Congratulations on all you have achieved!
Peace, Nancy from NY

Comment by Kardena Pauza
2010-10-01 01:20:58

Hi Nancy,
thanks for the wonderful feedback. I would put your dehydrator at the lowest temp possible. No need to “cook” it! Enjoy!

Comment by Kardena Pauza
2010-10-01 01:22:20

Hello Michelle,
Some of the recipes are in the easy veggie meal book and some I make up and I love so much I make a video. Most videos should have the ingredient list.

Comment by Lynda Sully
2011-02-16 08:46:03

Hi Kardena,
I love your recipes and enjoy all the videos. I’m very new to “vegan” but am trying it for “21” days…have been a vegetarian for about 6 years. I really love the lentil salad with avocado etc BUT I’ve been reading a lot and found several references to not eating lentils raw because of toxins they contain????? I have given my sisters the recipe too and they really like it…Now I’m afraid we shouldn’t be eating it. Does sprouting help? Please get back to me about this. I have been using brown/green lentils and they are delicious.

Comment by Leyla
2011-03-01 12:57:56

I have been a vegetarian (lacto-vegetarian) all my life and have recently become more conscious of eating healthy to lose weight and get the nutrients I need for optimum health and wellbeing. I recently purchased another nutrition program Craig Ballantyne recommended called The Diet Solution Program by Isabel de los Rios. I had to take a test and the results classified me as a “protein type.” Unfortunately she recommends consuming a lot of animal protein, and I don’t really agree or like that perspective. Anway, I tried to follow her program using vegetarian sources of protein and have since consumed way more nuts (raw) than I ever have in my life and developed major acne on one side of my face. I am really perplexed because about 75 % of my diet consists of raw vegetables….the only culrpit I can think of is nuts and avocados. Any ideas? I am interested in purchasing your program and wanted to get your thoughts on my skin dilemma and if you think this program would benefit a life long vegetarian?



Comment by grace
2011-03-10 11:22:56

Hi Kardena,

First I would like to say I am your biggest fan. I think we have lots in common (raw-vegan life style, workout routines,age)and I admire your results.
I am doing body building for last 3 1/2 yrs and for last 6-8 months I hit plateau. I can’t gain more lean muscle. I am maintaining my current physic but no more. I live in Canada but I would be even willing to come to US and train with you for let’s say a week (if you still provide such services). I think this might have sometihng to do with the food intake (right food at the right time-not enough of the right food after workouts?).
Please let me know if there is any way you can help me?
I can write you my daily routine, food intake etc. There is not many trainer out there who eat that way and are involved in bodybuilding, so if you can help I would be geatful to you for life.
Looking forwad to hearing from you

Comment by Kardena
2011-03-11 23:37:49

Hi Michelle,
I’m sorry but I have not done videos for all my recipes. I have over 350 recipes so this will be a task I might take on sometime in the future!

Comment by Kardena
2011-03-11 23:42:26

Hi Theresa,
I’m sorry for the inconvenience. Us Americans do things “backwards”, haha. This is how we have “learned” to cook in the US. You don’t have to get the exact measurements, I “eye ball” food items sometimes. And adjust the spices and seasonings, that’s the important part.
Thank you for the congratulations.
Congrats to you too!

Comment by Kardena
2011-03-12 00:02:12

Hi Maggie,
I appreciate your concern.
My goal is to give vegetarians (eat eggs & dairy) and vegans (no eggs & dairy) a weight loss plan that is easy to follow and a more balanced nutrient ratio. My goal is to give people healthy suggestions and some people choose to consume small amounts of dairy, and I respect that choice. My goal is to direct them to increasing the amount of fresh plant based superfood type foods in their diet and eating portions that are sufficient for energy production and a healthy amount of calories.
I personally don’t consume dairy, however I do know some raw foodists who have incorporated grass-fed organic dairy in to their diet and have felt much better.

In my Easy Veggie Meal Plan I only have a very limited amount of recipes with dairy however I put a vegan option in the recipe also.
I encourage people to eliminate dairy from their diet for a week or two and see how they feel and make a choice on what’s best for their body.
Thank you for your comment.

Comment by Kardena
2011-03-16 12:21:55

Hi Mannish,
You could eat tempeh and mix it with veggies. You can cook it if you want but Tempeh doesn’t need to be cooked. Also you can sub in a protein shake from one of the other 90 breakfast meals. That would make it super easy. There should only be a couple places where eggs are used, so a minor change is needed.

Comment by Kardena
2011-03-16 12:36:46

Hi Adam,
Sprouting is a more advanced lifestyle change but so helpful for getting the vital life nutrients we need. I’m glad my information has helped!
Sprouting spelt and kamut is going to be the same soaking time as oat groats (24 hours). Now if they are Kamut “Flakes”, that means they may have flattened them out like rolled oats? If so then they won’t technically sprout so just soaking them overnight is sufficient before eating. At least by not cooking them you will keep the fiber in tact.
I also pour my smoothie over a small bowl of oat groats, it’s sooo tasty!
Wild rice is a little trickier & takes longer because it’s a harder grain. I soak for 24 hours, rinse every 12 hours. Then rinse, dump water and let sit in the dark with access to oxygen (cover with terry cloth or use sprout jar with sprout lid/screen) for 24 more hours, still rinsing every 12 hours. You can continue sprouting and not cook them or cook lightly after sprouting. Check out both these links if you haven’t already. http://kardenaskitchen.com/2009/09/24/sprouting-for-energy/
Great ideas for switching it up. Spelt is an ancient wheat grain that has not been altered for many years.

Comment by Kardena
2011-03-16 12:50:02

Hi Sheryl,
Since I cant be right there to see what you are eating, I created the Easy Veggie Meal Plans. Did you download my 10 foods not to eat? This will give you insight in to foods to stay away from completely and the Easy Veggie Meal Plan gives you a meal plan to follow so you can stay on track and not fluctuate with your weight but instead steadily see weight loss.

Comment by Kardena
2011-03-16 12:51:43

Hello Ruby,
Excellent, this will also give your children a healthy foundation, that’s important.
Wishing you a happy & healthy family,

Comment by Kardena
2011-03-16 13:05:46

Hi Madeleine,
I use lots of whole foods and over 250 recipes to choose from. There is plenty to choose from that incorporate beans/legumes and natural foods. The other important part of the meal plan is that all the meals are portioned out for you. A huge benefit when trying to figure out how much is enough.

Comment by Kardena
2011-03-16 13:08:05

Hi Howard,
You could use xylitol or agave nectar as an alternative.

Comment by Kathie
2011-05-07 09:35:39

I just purchased your meal plan package. I have hereditary high cholesterol and my dr wants me on drugs. I said no, I would rather go back to being a vegetarian. I also need to lose 50 lbs. So some internet surfing led me to Easy Meal Plan. I started reading your books and scanning the recipes. Here’s my obstacle to getting a good start —– I am a teacher and I get very little exercise because I spend a lot of time reading/grading/planning. I also eat at my desk. My lunch time is 30 minutes. I eat breakfast running out the door. I dont’ have a kitchen at school. Please help me make it really simple. I can live with the same daily plan for breakfast. I can do simple finger food for lunch. Can I eat the same thing almost everyday and keep with the weight loss?What do you suggest for breakfast/lunch on the go?

Comment by Kardena
2011-05-16 12:34:55

Hi Kathie,
The great thing about the way my meal plan’s set up is that you can eat any of the 3 main meals- breakfast, lunch, and dinner, at any meal, they are interchangeable. Each meal is portioned out for you for that sitting. You can make a dish and make 3 times the amount and save it for other meals and take it with you to work. Here’s the key. Preparation- preparing ahead of time works especially when you are in a rush. Put your meal or meals in a to go container and off you go. This is what I’ve done for many years when I left the house at 6 am and didn’t come back until 8 pm. I packed all my 3 main meals and snacks. Yes you can eat the same meals. There are a lot of recipes in my book so enjoy the new recipes and find several you really enjoy and makes those more often.

Comment by Kathie
2011-05-07 09:57:19

Do you sell hard copies of your e-book? I couldn’t find it anywhere. 🙁

Comment by Kardena
2011-05-16 13:02:05

I do not have it in hard copy. When you purchase the ebook, you can print off the day/recipes you really like and keep them in a notebook.

Comment by gail kemp
2011-05-17 20:25:46

I use to eat this way and lost weight and never felt better. My chronic pain completely went away. I have been off these foods for a year now, gained the weight back and am trying to find my way back and found your youtube video. I am inspired to start again. I also was surprised when I found your video in Joshua Tree area, I spend 11 years in Yucca Valley. Thank you for your videos, I look forward to buying your book.

Comment by Kardena
2011-05-27 17:28:31

Hey Gail,

I was born in Yucca Valley and my dad lived there for the rest of his life. We probably know a couple of the same people! I enjoy going out and visiting friends, camping, and rock climbing out there. Funny, U2 wrote songs about Joshua Tree. The song “Enjoy the Silence” I love and reminds me of the serenity I feel sitting high on the rocks in the monument.
Gail, I’m excited for you to regain that health and vitality you experienced before. The body is an amazing regenerating machine when you give it the nutrients it needs. I suggest adding in some green juices to jump start your plan and detox the liver. You will feel incredible again!

Comment by Wind
2011-06-14 05:28:07

Hi Kardena,

Your free 7-day sample meal plan is calculated at 1600 calories per day for women. But you mentioned that the meal plan for women is calculated at 1500 calories per day in the 12-week meal plan at http://kardenaskitchen.com/2011/03/04/tell-us-a-little-about-easy-veggie-meal-plan/ Is it true?

Appreciate your time.

Comment by Candy
2011-06-20 18:57:58

Hi Kardena,

I want to break my plateau and also want to get more energy. I love the way you present your meal plans with the info on calories, fat, carbs and protein. However, as I’m currently using weight watchers and I wonder if you could fill me in on the fiber content with this 7 day plan so I can calculate the points for fiber with weight watchers. I also wonder if the 12-week meal plan will include the fiber content. If it does, I would very much love to try out. I look forward to your reply. Thanks.

Comment by debbie
2012-01-05 15:54:40

Hi Kardena,

Just wondering about added supplements: Taking CLA (linoic acid) or other vitamins…


Comment by Kardena
2012-03-17 18:04:42

Hello Debbie,
CLA’s are a great supplement to take! They help with regulating blood sugar levels, reducing inflammation, and help reduce body fat while retaining lean muscle among lots of other benefits. I would highly recommend taking digestive enzymes with your meals like these, I find them to be some of the best on the market. They help with fully breaking down the food you eat so your body can utilize the nutrients properly in the body and to break down excess toxins and fat int eh body. Also taking a great source of probiotics helps with overall digestive health, IF you are not eating some sort of fermented foods like raw sauerkraut, kimchi, fermented veggies, or yogurt. Also high quality minerals are important for so many functions in the body. Trace Minerals makes a great product that has helped so many people balance out different disorders they have been dealing with physically.
These 3 are foundational along with consuming good oils everyday like the CLA’s.

Comment by Pearl
2012-04-10 15:13:06

Hi Kardena,
I am very excited to find your website and videos on youtube. It has a wealth of information for vegetarians to eat healthy balanced nutritious meals. It takes a little bit of tweaking for us vegetarians to make sure we get the right balance of good carbs, good fats and protein. I downloaded your 7 days plan and want to start trying the recipes ASAP.
The only thing that I am concerned about is that its a 1600/day meal plan. I am currently trying to lose weight and and am approximately eat 1200- 1350 calories along with circuit training 3x week. Are all meals in the 90 day meal plan approx 1600 calories ? How can I change them so I can eat just 1200 calories ?

Comment by Kardena
2012-05-11 18:10:17

thank you for joining me! The entire meal plan is 1600 calories per day so what I suggest is reducing the fat and carbs in all the meals in the day by 1/3 to shave off around 300-400 calories. this will help you reach your goals!

Comment by parvez iqbal
2012-05-15 08:44:11

Hi I luckily came across your website and would like to comment how glad I was to see articles and videos. I am male 43 and have circulation issues.I have visible veins and cappilleries around the ankles and if I run I get pain.I have started to take Herbal Bitters and apple cyder vinegar,more greens etc My GP says, smoking leaves plaque deposits too.I have seen your cayenne pepper and lemon video and will try this and any other advice u may give.Thankyou

Comment by Kardena
2012-06-13 22:14:10

Yes, try the cayenne pepper and lemon. I’ll let you know if I think of anything else for you.

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