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Honored Contributor
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Re: Plant Based News πŸ“πŸ‡πŸ πŸŽ

I am still not totally getting this - can you explain what you eat during a meal 

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Re: Plant Based News πŸ“πŸ‡πŸ πŸŽ

@I am still oxox

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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!

 

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Re: Plant Based News πŸ“πŸ‡πŸ πŸŽ

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Re: Plant Based News πŸ“πŸ‡πŸ πŸŽ

Just a caution. An essential vitamin, B12, is non-existent when eating vegan or vegetarian diets.

 

B-12 needs to be supplemented.

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Re: Plant Based News πŸ“πŸ‡πŸ πŸŽ


@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.

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Re: Plant Based News πŸ“πŸ‡πŸ πŸŽ

@sidsmom

 

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. 

Stop being afraid of what could go wrong and start being positive what could go right.
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Re: Plant Based News πŸ“πŸ‡πŸ πŸŽ


@I am still oxox wrote:

@sidsmom

 

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. 


@I am still oxox

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 β€˜healthy’ blood numbers

are adopting this diet for the betterment of health...because, yes

that stroke can still occur with β€˜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 @KittyLouWhoToo 

started awhile back in Wellness.  

Read her journey. 

It’s very enlightening.

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Re: Plant Based News πŸ“πŸ‡πŸ πŸŽ

@sidsmom

 

Thank you I have no further interest if it works for you great 

Stop being afraid of what could go wrong and start being positive what could go right.
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Re: Plant Based News πŸ“πŸ‡πŸ πŸŽ

What is your favorite go to salad dressing for plant based salads?

~Spring is right around the corner~
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Re: Plant Based News πŸ“πŸ‡πŸ πŸŽ


@Blackhorse wrote:

What is your favorite go to salad dressing for plant based salads?


@Blackhorse

I use a thinned out oil-free hummus.

So simple to make...just chickpeas, garlic, lemon juice.

Add add’l spices, like onion powder, nutritional yeast, pepper.