Meal plan:Vegetarian low carb wk1

I did my food prep yesterday, all the while watching the first season of breaking bad and taking a nap. It rained all day yesterday as a result I never left my house. It felt great not having anything to do

I had already made my menu and as a result only had a few things to prep.

Here is what my menu looks like. I simplified it by dividing it into breakfast foods; lunch and dinner are stacked together and finally snacks. This way I can alternate them through out the week without getting bored of anything particular. Since its raining a lot and a bit chilly here, I will be making a weekly soup that I can have for either lunch or dinner depending on what mood I am in.

 

Breakfast

Fried egg

Avocado and salsa

Lowcarb protein pancakes

Egg taco with TVP filling

 

Lunch and Dinner

Avocado and salsa

Salad (Lettuce, cucumber, carrots)

Stir-fry Veggies (broccoli, sugar snap peas, French beans, carrots and onion)

Split pea soup

 

Snacks

Nuts

Yoghurt cups

Chopped fruit and veggies

 

Here is what a sample day will look like.

Today for breakfast I had

  • ¼ avocado with about 2Tbs of homemade salsa
  • 2 LC protein pancakes recipe here
  • 1 mug of coffee
  • 1 fried egg

Total calories 496; net carbs 10; protein 36g

Snack

  • I Cup yoghurt
  • I carrot cut into strips

Calories 140 calories; net carbs 17g; protein 5g

Lunch

  • Stir-fry (broccoli, sugar snap peas, French beans, carrots and onion)
  • Side salad (lettuce, avocado, homemade salsa)

Total calories 164; net carbs 12; protein;5g (to top up on the protein, add tofu or TVP)

Dinner

  • Split pea soup

 

Breakfast and lunch

snack of egg and TVP taco and split pea soup for dinner

 

 

This is pretty much the template I will be using for the entire week. Next week I will change it up. I want to be more adventurous and think up new things tat I can change into low carb. I want to make this sustainable by only keeping the foods in my menu at my house.

The only food prep I had to do was make the pancakes, the salsa and the soup. I chopped up the veggies and potion controlled them.

protein pancake. recipe on low cab recipes tag

homemade pico de gallo / salsa

 

 

Total calories for the day

800 and dinner still left

Net carbs: 39g + dinner

Protein: 46g I need to work on getting in more protein

 

 

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Day 150: Vegetarian? But how do you get protein??

Every vegetarian and vegan has gotten this question. Mostly its is from ignorance and the belief that protein can only be gotten form meat.

The simple fact is that almost every food we eat contain a little bit of protein and as a vegetarian, the challenge is only to mix the right foods to get sufficient protein.
Anyways since I will be starting the carb cycle, I will need to be seriously upping my protein. Protein is in everything we eat but there are some great boosters out there that do not have a lot of carbs in them.

Protein source for a vegetarian

 

–       Tofu

–       TVP

–       Tempeh

–       Eggs

 

Protein Sources and How Much You Are Actually Getting By the Numbers


Beans, Nuts, Seeds

1-cup garbanzo beans 14.5 grams (43g net carbs)

1 cup pinto beans 12 grams
(30g net carbs)

1 cup refried beans 15.5 grams

1 cup soybeans 28 grams
(7g net carbs)

1 oz. cashews 4.4 grams
(7g net carbs)

1 oz. peanuts 6.5 grams
 (4g net carbs)

1 oz. sesame seeds 6.5 grams
 (3g net carbs)

1 oz. pistachios 5.8 grams
 (2g net carbs)

1 cup tofu 22 grams
(2g net carbs)

1 cup lentils 18 grams (23g net carbs)

 

 

Dairy

1 cup yogurt 13 grams
 (16g carbs)

1 oz cheddar cheese 7.1 grams
(0g net carbs)

1 egg 6 grams
 (0g net carbs)

1 cup cottage cheese 10 grams (3g net carbs)

Mozzarella cheese 7 grams (0g net carbs)

 

Fruits and Vegetables

1 avocado 10 grams
 (4g net carbs)

1 cup broccoli 5 grams
(5g net carbs)

1 cup spinach 5 grams
(2g net carbs)

1 cup peas 9 grams
 (14g net carbs)

1 medium artichoke 4 grams
 (6g net carbs)

1 cup asparagus 5 grams
(3g net carbs)

1 cup beet greens 3 grams (14g net carbs)

 

This List isn’t extensive at all but it shows a great way that you can get in protein without all the carbs. You just have to make calculations about what you can combine and sacrifice.

On law carb days, you can keep your meals with veg and dairy and some tofu. The beans and legumes can come in on the high carb days.

 

 

 

Day 145:Feeling meh and proper Breathing when running

Been feeling a bit out of it yesterday and today. The week started off with a bang and I was ready to conquer the world. Then today I woke up at 5:31, (my alarm clock is permanently set to that time because I am too lazy to change it to 5:30) got dressed to go and run, got to my door turned back and crawled back into bed. Makes no sense at all. I did manage to get in a 4-mile walk later on today but I really don’t count it because it was not an actual run.

My eating has been horrendous. Nothing processed or Junk but just a lot of bread and rice. As a result, I was hungry all the time and just wanted to eat. I went to the supermarket today and spent a lot of money. Hopefully all the fresh food I got will get me back on track tomorrow. I will be making my TVP patties (Recipe here) and can munch on those for breakfast instead of the toast and eggs I have been having.

I’m feeling a bit down. Not really sure what’s up with that but my attitude towards most things this week has been meh!! I need a kick in the butt is what.

Tomorrow morning I’m going to try and get in a 5-mile run. I just realized that since the marathon last November I haven’t run a 10K. This weekend I plan to change that. I plan on getting in a 10-12 KM run and I just need to figure out the right incentive to get me out.

 

In more serious running news, I hate the way I breathe when I run. When I am without my headphones, I think that I am about to pass out due to my all over the place loud breathing. I went to the trusted interwebs to try and find out whether there was an ideal and effective way to breath while running and got some tips and exercises on how to achieve this from http://www.runnersworld.com

 

Did you know that we can either breathe with out chest or stomach???? I was in choir while in high school and we were always told to breathe with our stomachs. A simple test is to run until you are huffing and place one hand on your stomach and the other on your chest. If the hand on your chest is moving up and down more than the one on your tummy, you are breathing with your chest and this is not the most effective way to do it while running. However, if the hand on your tummy is moving more than the one on your chest, then Rock on, you are ahead of the game. According to Gina Demillo from runner’s world, when training to run, we often work on our legs and heart endurance and neglect the Diaphragm. She says,
A strong respiratory system can improve your running. It’s a simple equation: Better breathing equals more oxygen for your muscles, and that equals more endurance.”

She continues to state that as a runner, it is better to learn how to belly-breathe and break the bad habit of chest breathing.

When you chest breathe, your shoulders get tense and move up and down. That’s wasted energy-energy you should conserve for running.”

 

source: runnersworld

For more info on studies supporting this and tips on how to improve your breathing, check out the entire article here. There are some great instructional videos on improving your breathing. http://www.runnersworld.com/running-tips/lung-power?page=single

 

 

 

 

Day 84: Breakfast and recipes

I think I’m getting better with watching my carbs. I’m still averaging about 60-70g of carbs and I think I am comfortable with that.  As I lose weight, I plan on getting that up to 100 by incorporating more legumes and whole grains into my diet.

I prepped myself for the week and made a few things.

1st I made a pumpkin curry soup I always make. Recipe here. Made about 10 cups and is in the fridge ready to be reheated.

Butternut squash curry soup

 

 

 

 

 

 

 

 

 

2nd, I also made some Vegetable protein Patties. Recipe here. These are a staple in my fridge and I use them mostly for breakfast.

 

TVP “sausage” patty

3rd, another staple in my fridge is pan-fried tofu. I make it simple with salt and pepper and sometimes curry. I add this to salads and soups to add protein and make the meal more filling.
Recipe
Ingredients: a block of tofu, salt and pepper

Procedure: Cut the block into about ten slices. Sprinkle salt and pepper to both sides. (Feel free to add any spices that you might like. Good options included ginger and soy sauce). Put some oil on a non-stick pan and fry each side until brown.

 

4th , I made some soybean salad. Soybean is great because of all the beans; it has low net carbs and plenty of protein. One cup of mature yellow soybean is about 298 calories, 17.1g of carbs/10g of fiber (net carbs per cup is only 7gJ and 28.6g of protein= WIN

2 cups mature yellow soybean

Chopped veggies

mix with spices and cider vinegar

Viola! ready to eat

 

 

 

 

Recipe

Ingredients: 2 cups boiled mature soybean, a large cucumber, a small purple onion, a small bell pepper, one medium tomato and some cilantro (optional), salt and pepper, cumin and apple cider vinegar.

Procedure: chop all the veggies. Mix in a bowl with your soybean. Add salt, pepper, cumin, and 2tbs of apple cider vinegar. Mix and ready to eat. Makes about 8 servings. A serving is a 1/4cup.

 

My breakfast is kind of a staple. I eat the same thing everyday for a week and then switch it up to kill the boredom.
This week it has been 2TVP patties, half an avocado, 1/4cup of soybean salad and an egg. Total calories are about 532 cals (I include the oil used to fry the egg) and a net carb of 11g.

breakfast of champions. 532 cals 11g of carbohydrates

i Have neglected my exercise but i did go for a walk on tuesday and thursday. my body just wont let me run yet. or maybe thats the excuse i am using for being a bit lazy this week. next week I start my 10K daily challenge. I have been getting in all my water and have resisted getting on the scale.

 

Day 83: stocking a Low-carb Vegetarian Kitchen

Photo credit. Livestron

The problem with being vegetarian is that your diet becomes very high in carbs. It’s all about the pasta, the rice, the bread, and the beans etc.

It’s hard to be a low carb veggie but its not impossible. I’ve been scouring the interwebs looking for a variety of things to eat to make sure my diet doesn’t become too monotonous.

One thing I have learnt throughout my weight loss journey is that planning is key. I need to have a fully stocked Kitchen. I need to plan my meals in advance and have them cooked. Whenever I don’t have anything prepared, the first thing I reach out for is always carbs.

So step number one is to stock your kitchen.

Here is a list of what I think makes a great low carb kitchen.

 

High protein “meats” such as Tofu and Seitan also textured vegetable protein (TVP) can be used to make patties, chilli and soups as a replacement for minced meats.

Cauliflower will be your replacement for rice and potatoes

Soy, soy, soy,- nothing is better for a low carb vegetarian than soy in all its forms. It is high in protein and low in carbs.

 

The Bean question: Lots of vegetarians know that their major source of protein is beans. This is true but the problem is that most beans are really high in carbs.  So if you are on a weight loss journey, I think it is better to stay away from the beans until you get to your goal. If you cannot completely eradicate the beans from your diet, ½ a cup should be your daily limit. ½ cup of kidney beans is about 20g of carbs. If you can fit this in your diet, go for it. As you progress along your journey, start slowly incorporating legumes back into your diet.

For me, I plan on having lentils and chickpeas in my diet. I make lots of lentil soup and chickpea/swishchard soup that is very high in fiber and therefore the netcarb is really low.

 

 

The greens

-Low on glycemic index- (do not spike up sugar levels and production of insulin. Insulin turns all teh sugar in your blood stream into fat and stores this. we want to avoid this as much as possible) spinach, zucchini,Green beans, mushrooms, broccoli, romaine lettuce, cucumber, chard, kale and any green leafy vegetables you can find.

These veggies are out carrots, beets, potatoes.

The fiber question: the great thing about fiber is that it doesn’t count in your carb total. So if you can get food high in fiber, you can get away with eating the carbs.

 

Fruits

Most fruits have lots of carbs because of the high sugar content. The rule of thumb I follow is to stay away from tropical fruits. These include bananas, papaya and pineapples . these are good to go

–       Avocado,

–       Berries( blue/ black/ straw, rasp, cran)

–       Cantaloupe

–       And peaches

Nuts and seeds

–       Almonds

–       Walnuts

–       Sesame seeds

–       Pumpkin seeds

–       Sunflower seeds

–       pine nuts

–       Pecans etc.

Legumes

–       Soy

–       Lentils

–       Black eye Peas

–       Kidney beans

(Limit these for a lower carb diet)

Dairy

–       eggs

–       Cheese

–       Low carb yoghurt

Fats

–       Olive oil

–       Coconut Oil

–       Avocado

–       Almond

 

The list is not exhaustive and there many other  low carb vegetables out there.

Next, i’ll try put together a list of what i will be cooking and share some recipes.

doesn’t that look yummy

 

 

Day 66: Weigh-in and Recipe: cabbage soup

Last weigh in: 168
Today: 169.2
Gain: 1.2

I’m not mad at this. Aunt flo has been in town (so bloating is happening) and i have been sick for the past week. I haven’t had a run in 7 days or any exercise whatsoever. I also ate like crap for the past week. I’m starting to feel a lot better and planning to start going hard for the next 14 days.  My marathon is on the 18th on this month which gives me exactly 14 days to get back into shape. I’m going on a strict low carb diet to lose a few pounds for the marathon. I plan on hitting the road hard this week. I learnt a lot from my 10K race last week and know that I run better when I don’t rest.

Here is a great recipe I use once in a while when i need a filling low calorie soup.

Recipe: Not your cabbage soup diet cabbage soup

Ingredients

  • I small head of cabbage
  • I small onion
  • 1 large tomato
  • tomato paste
  • 2 carrots
  • 1 small zucchini
  • 1 cup Textured Vegetable protein (TVP)
  • Water/broth 5 cups
  • Spices coriander, black pepper, basil, curry powder, dried mixed herbs(Go nuts on the spices, I usually just throw in whatever I have in the pantry)
  1. Cut onions and sauté then in some olive oil
  2. Add in the chopped tomatoes, carrots and Zucchini
  3. Cook for a few minutes until the veggies soften and add in 2Tbs of tomato paste and dried mixed herbs
  4. Add the TVP and half a cup of water or broth to hydrate the TVP
  5. Add the chopped cabbage and over the pot to let the cabbage cook
  6. Once the cabbage softens, add in all the remaining spices and let it cook for a few minutes to let the spices blend in
  7. Add the remainder of water/broth and salt to taste
  8. Let it simmer for about an hour or more depending on thickness of soup.
  9.  Can also be cooked in a crockpot

This is a healthy lowish carb and calorie soup. It is very filing and the TVP adds a lot of protein to it.

Makes 9 servings (a serving is a cup; makes it easier to measure)

Calories: 119

Carbs: 16g net carbs:10

Fat: 4g

Protein: 8g

Sodium: 29

Fiber: 6g

source examiner.com- Wp still wont be upload my own pics so I found one that looked exactly like mine

Day 22: Recipe -TVP(textured vegetable protein) patty


For vegetarians and vegans, we need to get protein mostly from soy.
One thing I make weekly for breakfast is tvp “sausage” patties. On Sundays, I try and make about 10 patties to last me all week. I always eat two every morning with a couple of eggs and some avocado. I like that I have a regular set breakfast that I can make in no time. I know how many calories are in it and don’t have to fret too much in the morning.

Here is my recipe.

TVP pattiee

Ingredients
-1 cup dry tvp -you can get this at the health store
-1 egg
-1/4 cup wheat flour /or regular all purpose flour.
-3/4 cup hot water
-a couple of table spoons oil.
-1 tsp cummin
– 1 tsp mixed herbs
– a pinch of salt
-go crazy with any spices you like.
– if you like you can add some veggies to give it colour and different flavours. I sometimes add green peppers, onions, shredded carrots and mushrooms.

1. Put the tvp in a bowl and add the spices and salt.
2. Add the hot water and stir. Cover the bowl and let the tvp hydrate for ten minutes.
3. Add the egg and flour and mix
4. Add any veggies (optional)
5. Make sure the mixture can form into patties. If boy add some more flour and eggs.
6. Put a non stick pan on the flame and add some oil. About a tbsp. Or enough to cover the bottom of the pan.
7. Form the mixture into patties and put them in the pan.
8. Cook on both sides for about a minute or until brown.

Makes 8-10 servings
Calories 92, protein 7.3g, net carbs 3.8g,

These are delicious and I try to make varieties by adding different things.