Low Carb for Vegetarians

Vegetarians are not excluded from a low carbohydrate approach to eating.   Low-carbohydrate doesn’t have to mean high protein.  There are plenty of vegetarian options that provide protein and fit into cutting carbs.  There are many tips to consider to become a successful low-carb vegetarian.

It is essential to ensure you’re meeting your protein needs, but a shift in focus to the right type of protein will take some planning.  High-carb grains like quinoa won’t make an appearance in significant volumes anymore.  Protein options to include are eggs, tofu, soybeans, meal alternatives, dairy, moderate amounts of legumes, avocados, nuts and seeds.

Read labels carefully, many “healthy” vegetarian foods such alternative milk, yogurts, dressings, sauces, etc will have added sugar.  Dairy foods and meat substitutes can have added starches that you wouldn’t think are packed in there.  Again, search the labels with a careful eye.  Consider avoiding or limiting processed food all together.  Dive into a good cookbook on the weekend and prepare your meals for the week in advance and you end up with the same level of convenience throughout the week.

Finding balance between all three macronutrients requires some experimenting.  It can be an adjustment process to identify where your level of carbohydrate sensitivity lies.  Make sure your protein and fat is in place, you’re feeling full and satisfied, then ensure the carbohydrates are at a level that is eliciting the weight loss response desired.

1. First clean out the pantry.  Remove the temptations, the refined and processed foods.  Then stock up on the basics so you’re ready to go.
2. Start off by keeping a food journal.  Count your carbs in the beginning to identify the appropriate adjustments you need to make for your success.
3. Preplan your meals and have your snacks prepared and ready to go for the day.
4. Get rid of the caffeine and alcohol, especially in the beginning.  When you’re well established in the low-carb plan then add back in moderation if desired.
5. Balance out your dietary efforts with an exercise routine that you enjoy.

Ready to get started? Check out the vegetarian low-carb meal plan below:

Sunday

	Meal	Calories	Net Carbs
Breakfast	Chile Relleno Casserole	364	3
Lunch	3oz seitan, 1 cup mushrooms and 1 cup broccoli	190	9
Dinner	1 meatless chicken cutlet + 1 cup mixed veggies + Cheese Chips	385	22.5
Snack 1	1 cup cucumber + 1/4 cup hummus	60	6
Snack 2	1cup celery + 2Tbsp cream chz + Quest Bar	250	10
TOTAL		1249 calories	50.5g net carbs

Monday

	Meal	Calories	Net Carbs
Breakfast	Broccoli Quiche	380	3
Lunch	3oz tofu,1 cup stir fry veggies with 1T olive oil	277	5.6
Dinner	Marinated Tofu with Crunch Thai Salad	223	6.6
Snack 1	Flax Crackers (10) + Wholly Guacamole	350	2.5
Snack 2	Plain Greek Yogurt	280	24
TOTAL		1510 calories	41.7g net carbs

Tuesday

	Meal	Calories	Net Carbs
Breakfast	2 scrambled eggs, 1/4 cup diced mushrooms, 1/2 cup chard, 4 slices meatless bacon, 10 cherry tomatoes	362	20.5
Lunch	8oz Amy’s split pea soup + 1 oz chz	180	14
Dinner	Portabella Parmesean + Grilled Tempeh	400	11
Snack 1	2oz Soy breakfast sausages x 3 + hard boiled egg	200	2.5
Snack 2	Cucumber Feta Rolls (4) + Seaweed Snack + 4 slices meatless bacon	192	1.5
TOTAL		1334 calories	49.5g net carbs

Wednesday

	Meal	Calories	Net Carbs
Breakfast	Baked muffin cups (2 serv)	300	2.6
Lunch	UnPotato Salad + Soy Chicken Apple Sausage + 1/2 c veggies	341	7
Dinner	3 cups kale salad, 3/4c beans, 1oz cheese, 2 Tbsp oil and vinegar	436	29
Snack 1	Think Thin Bar (1/2)	120	5
Snack 2	Low Carb Protein Shake made with 8 oz unsweetened almond milk	260	3
TOTAL		1457 calories	46.6g net carbs

Thursday

	Meal	Calories	Net Carbs
Breakfast	Breakfast burrito; 1 low CHO tortilla, 1/4 cup beans, 2 eggs, 1 cup spinach	300	8
Lunch	Taco salad; 4oz ground soy crumbles, 2 Tbsp salsa, 2T sour cream, 3 cup lettuce	294	5.4
Dinner	Paneer and Lentil Curry	455	21
Snack 1	2T hummus + 1 cup sugar snap peas	266	8.2
Snack 2	Tofu Pudding (1/2 cup)	110	7
TOTAL		1425 calories	49.6g net carbs

Friday

	Meal	Calories	Net Carbs
Breakfast	Atkins Shake + 1 oz cheese	220	6
Lunch	BLT Potato Salad (omit bacon) with tofu dog wrapped in lettuce or diced	342	9
Dinner	Veggie Chili (1 cup) + 1/2 avocado	440	8
Snack 1	Black bean patty and sour cream	150	9.5
Snack 2	Low Carb Protein Shake w/ 8oz unsweetened almon milk w/ 1 Tb Peanut Butter	274	4
TOTAL		1426 calories	36.5g net carbs

Saturday

	Meal	Calories	Net Carbs
Breakfast	Fritatta; 2 scr eggs, 1 cup chard, 1/4 cup feta, and 1/2 WW English muffin	392	7
Lunch	Veggie Patty, 1/2 cup brussel sprouts,1 cup sauteed mushrooms and onions, 1 tbsp olive oil	333	10
Dinner	Quorn Vegetarian Meatballs (1serv), 1 cup zuchinni ribbons, 1/2 c marinara, 2tsp parmesean	265	19
Snack 1	1/2 English Muffin and 1 Tbsp PB	154	9
Snack 2	1/2 Atkins Bar + 1oz Mixed Nuts	253	8
TOTAL		1397 calories	53g net carbs