Gaelen
11-12-2006, 12:06 AM
Laura Dotson (aka Tortoise on these boards) has spotlighted a vegan low carber's menu, analyzing her typical menus and posting several of her recipes and tips. You can find the story here (http://lowcarbdiets.about.com/od/vegetarian/a/veganlowcarb_3.htm)at about.com
(hats off, Laura, for another helpful article!)
Terry's typical daily menu looks like this:
Breakfast:
1 cup plain organic enriched soy milk
½ cup uncooked organic rolled oats, added to the soy milk & allowed to soak
4 walnut halves (about 2 Tbs), chopped up and added to the cereal
1-2 Tbs dehydrated raspberries, added to the cereal
1 orange
Lunch:
6 cups (approx.) salad, including lettuce, red cabbage, carrot shavings, tomato, celery, cucumber, red or yellow bell pepper, snow or snap peas (when available for a reasonable price)
3 ¼ - 3 ½ ounces marinated baked tofu
2 Tbs low-carb oil and vinegar dressing
0.6-0.7 oz dark chocolate (70-88% cocoa)
Snack:
2/3 cup plain unsweetened soy yogurt
1 peach, cut up and mixed with the yogurt
Dinner:
½ cup cooked organic short-grain brown rice
2-3 cups of the entrée, depending on what’s in it, but all vegetables, including a leafy green (kale, collards, bok choy, chard, beet greens, etc.), and a brassica (cauliflower, cabbage, broccoli, Brussels sprouts, etc) [some foods, such as kale, are in both categories] and almost always carrots [entree usually includes about 1.5 teaspoons of olive oil]
Dessert:
1 apple
0.6-0.7 oz dark chocolate (70-88% cocoa)
Eliminating the rolled oats (or substituting chopped nuts and seeds, or TVP, or a mix of the two), and using riced cauliflower or riced zucchini instead of the short-grain brown rice would lower the daily ECC to PP's recommended 55g ECC for Phase II, and substituting melon or berries for some of the carbier fruits would bring the totals down to the 40g ECC of Phase I. What are *your* typical vegetarian or vegan low carb menus?
(hats off, Laura, for another helpful article!)
Terry's typical daily menu looks like this:
Breakfast:
1 cup plain organic enriched soy milk
½ cup uncooked organic rolled oats, added to the soy milk & allowed to soak
4 walnut halves (about 2 Tbs), chopped up and added to the cereal
1-2 Tbs dehydrated raspberries, added to the cereal
1 orange
Lunch:
6 cups (approx.) salad, including lettuce, red cabbage, carrot shavings, tomato, celery, cucumber, red or yellow bell pepper, snow or snap peas (when available for a reasonable price)
3 ¼ - 3 ½ ounces marinated baked tofu
2 Tbs low-carb oil and vinegar dressing
0.6-0.7 oz dark chocolate (70-88% cocoa)
Snack:
2/3 cup plain unsweetened soy yogurt
1 peach, cut up and mixed with the yogurt
Dinner:
½ cup cooked organic short-grain brown rice
2-3 cups of the entrée, depending on what’s in it, but all vegetables, including a leafy green (kale, collards, bok choy, chard, beet greens, etc.), and a brassica (cauliflower, cabbage, broccoli, Brussels sprouts, etc) [some foods, such as kale, are in both categories] and almost always carrots [entree usually includes about 1.5 teaspoons of olive oil]
Dessert:
1 apple
0.6-0.7 oz dark chocolate (70-88% cocoa)
Eliminating the rolled oats (or substituting chopped nuts and seeds, or TVP, or a mix of the two), and using riced cauliflower or riced zucchini instead of the short-grain brown rice would lower the daily ECC to PP's recommended 55g ECC for Phase II, and substituting melon or berries for some of the carbier fruits would bring the totals down to the 40g ECC of Phase I. What are *your* typical vegetarian or vegan low carb menus?