Abstract: A diet that excludes meat as well as any free oil, fat or grease is advocated. Free fat is natural oil taken out of the cell and refined. Various experiments and studies which point to the detrimental aspect of free fat are explored. Cooking is done on Teflon Ware, without oil or fat, and nonfat or 1 percent fat cheese is used. Entrees include moussaka, mock stuffed turkey (using soymeat), cottage cheese roast, mock bologna, and oat burgers. Dairy products include rice milk and mock whipped cream made with blended cashews. Herb or cream sauce seasoning of vegetables is advised. Salads and dressings range from soy mayonnaise to garbanzo sandwich spread. Various breakfast, bread, and dessert recipes are given, including no-oil pie crust and eggless pumpkin pie.