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10-24-2017 09:03 PM
I am still not totally getting this - can you explain what you eat during a meal
10-24-2017 10:10 PM
This is a good chart to use as a guideline.
Stick to the first 4...Veg, fruit, starches, legumes & you can build from there.
The big key is...volume. If you eliminate the higher calorie density foods, you can eat so much more!
Here’s an example:
Breakfast:
Steel-cut oats w/ fruit...throw a little bit of cocoa powder for chocolate oats
Hashbrowns on my GF grill w/ ketchup...pretty much a whole bag of frozen Ore-Ida hash browns.
Jasmine rice...2 cups...w/ a splash of soy milk, fruit & a little bit of jam for extra sweetness
Lunch:
Polenta baked..whole tube...oil-free Mariana sauce w/ a huge salad w/ hummus as a dressing
Sweet potatoes, microwaved, popped open & stuffed with black beans & covered w/ mango salsa
Budda Bowls...rice base, chickpeas, a bag of frozen veg warmed, dressing of hummus thinned out or salsa
Stew of lentils, canned tomatoes, tons of frozen veg..pour over a starch.
Dinner:
Repeat breakfast or lunch.
Again, volume is needed for satiation.
One potato, a cup of rice, cup of oatmeal, handful of hash browns is not going to satisfy. Starches will be your base, unlimited vegetables, little bit of fruit & a 1/2-1 cup of beans. Eat to satisfaction...but all without oil, meat, dairy or eggs. HTH!!
p.s...Watch your grocery budget drop. This is cheap eatin!
10-25-2017 03:37 AM - edited 07-21-2018 11:25 AM
10-25-2017 03:45 AM
Just a caution. An essential vitamin, B12, is non-existent when eating vegan or vegetarian diets.
B-12 needs to be supplemented.
10-25-2017 08:44 AM
@gabstoomuch wrote:
B-12 needs to be supplemented.
That’s a good point.
Sidenote: It does take awhile to become deficient in B12...years,
but the supplementation is easy...and cheap.
Just a couple times of month or once a week is sufficient.
Choose the hydroxocobalamin or methylcobalamin form of B12.
Make sure the capsules are vegan.
Many will say everyone is advised to test for B12 levels.
The meat/dairy/eggs industry is so sterilized, B12 might be
lacking...even in a omnivore diet.
10-25-2017 08:44 AM
Thank you I would pack on the pounds eating this way, I can't eat soy, or rice and I detest hot cereal.
You are not eating any protein yet you are eating a frozen has brown with ketchup of all thing.
Thank you again for the explanation if it works for you great.
10-25-2017 09:07 AM
@I am still oxox wrote:
Thank you I would pack on the pounds eating this way, I can't eat soy, or rice and I detest hot cereal.
You are not eating any protein yet you are eating a frozen has brown with ketchup of all thing.
Thank you again for the explanation if it works for you great.
Many who see this will automatically think that. Like Kitty, I would strongly encourage you to research this for optimal health.
Carbohydrate & protein has 4 calories per gram; fat has 9 calories per gram. You can eat twice the amount of food w/out even getting close to the 9 calories per gram. It’s literally impossible to gain weight if a diet of eating foods as I described.
Fat: Optimal is around 10-15% fat of total calories. You can reach that with no added fats. Naturally occurring fats will reach that 10-15% quickly.
Protein: Again, optional is around 10-15% protein of total calories. We don’t need very much protein to be at our best health. All foods have naturally occurring protein. Adding is not necessary.
Can’t eat soy? Don’t eat soy. Make your own oat milk.
Can’t eat rice? Don’t eat rice. Eat a mountain of beautiful potatoes!
Don’t like hot cereal? Throw if in the frig to make it cold.
Many are so worried about the #on the scale...as they should.
But the journey to get to that number must be a healthy journey.
It’s so much more than what we see on the outside.
The damage we are doing on the inside, to our endothelial system,
kidneys, lymphatic system, etc, by eating meat/dairy/eggs/oils
shows up much too late. One can reach their weight goal &
look good in a pair of skinny jeans, but at what cost?
A heart attack/stroke, or even being diagnosed as diabetic
might be the result. Many people, who have ‘healthy’ blood numbers
are adopting this diet for the betterment of health...because, yes
that stroke can still occur with ‘healthy’ numbers. Even at a normal
weight, one just FEELS better...lighter, even at the same normal weight.
Again, look into Forks Over Knives, the movie or website.
That would be a good middle-of-the-road for a newbie.
If my words are not wanted, read the thread @QueenDanceALot
started awhile back in Wellness.
Read her journey.
It’s very enlightening.
10-25-2017 09:15 AM
Thank you I have no further interest if it works for you great
10-25-2017 09:25 AM
What is your favorite go to salad dressing for plant based salads?
10-25-2017 09:30 AM
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