randy - where do you factor in the 3-4 slices of cake per week from Atlas? if you came over to eat dinner with me when i invite you i'd help you out bro! we cook good stuff! and healthy!

you need more greens. eat leafy greens (collard, mustard, chard, kale) at least twice a week. make sure you get some iron! if you have one, cook stuff in a cast iron skillet to get extra iron. don't cook veggies down too much. also, get some flax seeds and sprinkle them in the greens when ya cook em. flax has omega 3 fatty acids that are absent in most vegan food. plus they taste good.

get some nutritional yeast fortified with b12 and put it on everything. it's tasty so that shouldn't be a problem. it also provides amino acids. don't buy it from bulk bins though cause exposure to a lot of light can deplete the b12 in it from what i've been told.

in the mornings i usually eat oatmeal with some fruit (bananas mostly) and little brown sugar and/or a bagel with a little margarin and nutritional yeast. also get some raw nuts, not roasted, to eat during and after rides for good protein and other stuff. almonds are the best. chickpeas are also good. i usually make at least one big batch of hummus a week and eat it all week for a snack.

lunch is my weakness. i rarely eat lunch cause i'm out and about, and when i do it's usually garbage.

but yeah, we should get an NYC pot luck ride or dinner ride together soon.

edit: oh, also drink a ton of water. 65 ounces a day is a good goal, more if you're sweating a lot. get a nalgene (or similar product if nalgene manufacturing devices to hold animals for testing bothers you), it makes it easy to keep track.

also,in regards to the person mentioning free range. free range is a crock. i'm not saying you shouldn't buy free range, just don't be under the illusion that just because it's free range it's vastly more humane.