Low Carb for Vegetarians
The Complete Vegetarian's Guide to Low Carb Dieting
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.
- 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.
- 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.
- Preplan your meals and have your snacks prepared and ready to go for the day.
- 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.
- 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:
|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|
|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|
|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|
|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|
|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|
|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|
|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|