 Tstands 12 years ago | Hi Ossie, thank you so much for your reply. I’m a vegetarian, not a vegan. I feel a lot better now about trying some of the foods you mentioned. I also know now to be careful with soy-and make sure it is organic. I look forward to trying quorn and being a little more adventurous with my options. Thank you again! 🙂 |
 Ossie-Sharon 12 years ago | Hi,Valerie88. Your food combinations look great – proteins with carbohydrates, and at least 3 food groups represented each time. It isn’t stated what all the amounts are, but if they are according to what the Menu Planner gives you, then it should be fine (as evidenced by the weight loss – hopefully you are not feeling hungry).
With regard to your husband, if you post his height, weight, and activity level, I can suggest how to multiple portions to meet his needs. |
| Ossie-Sharon 12 years ago | Hi, Tstands, and welcome. Just to confirm – are you vegetarian or vegan? If you are vegan, it can seem at first like there are limited options, but ironically, it opens the door to many that people just don’t hear about, like the foods you asked about.
First, quorn is a wheat-mushroom-egg-based meat substitute; it is not 100% vegan, but very high in protein.
Seitan is a wheat-based meat substitute made entirely from gluten; its protein content is similar to that of meat. It does have a bit of a wheat taste, but if you slice it thinly and marinate it for a few hours before cooking, it can be delicious. A product made with a mix of gluten and plain flour is called “fu” – generally available in Asian markets.
Tempeh is made up of fermented soybeans, and often is mixed with grains to form a block that looks like gravelly cement. It has slightly less protein than meat, but is considered the healthiest of all the meat substitutes, due to the fermentation of the soy and the fact that it is usually organic soy. The fermentation has a slight characteristic taste, so finding a seasoning you like for preparation makes all the difference.
Other soy products abound (i.e. fuyu, which is fermented tofu, and used in Asia as a cheese substitute), and there are two important things that need to be noted: (1) soy is one of those foods for which it is important to select “organic”; (2) soy has some “anti-nutrients” when are reduced by fermentation, sprouting, and cooking, in that order (fermentation being the best).
Note also that there are many processed meat substitutes products, similar to TV dinners, etc. – they may be vegetarian/vegan, but they are still processed, and often still unhealthy (which may be to what you referred in your original note about not being healthy).
Other protein sources considered important include nuts, seeds, and beans (beans are in the “carbohydrate” section of the menu planner, but are still an important protein source). However, many other foods have a fair amount of protein, such as quinoa and similar grain-type foods, regular grains, and even some vegetables and mushrooms (in that order).
Combining amino acids at the same meal is no longer considered essential in vegetarian cuisine, but if you are interested, the richest combinations are those of a grain with a legume or legume-based meat substitute.
We are always upgrading the vegetarian route of the Menu Planner, so when you choose this route, it will get easier and easier to build a menu, especially as you try new foods. Be patient in finding the right recipes – it really is worth it. |
| Tstands 12 years ago | Hi, I’m a newbie, and I’m excited to get started, but also a little afraid. I’m a vegetarian-not a very good/healthy one though. I don’t get enough protein, and I’m not really familiar with the healthy vegetarian proteins I’ve seen- (tempeh, seitan, quorn), etc. I made quinoa for the first time today, and it wasn’t bad in my salad. I even ventured out and made the Butternut muffins (and I don’t “bake”‘ and rarely cook!) The muffins were okay, but could be a little sweeter. I thought about using canned pure pumpkin next time, but don’t know if it would work with the monk fruit sweetener. Is that bad? Does anyone have any suggestions on the protein concern, or any helpful advice on getting started? |
| Ossie-Sharon 12 years ago | Hi, Mindings. Lamb tends to be higher in fat that many meats, but if you can find very lean mutton, you can just swap it in for another meat in the Menu Planner. Mutton will be added to a later application upgrade. |
 Mindings 12 years ago | On the subject of meat there doesn’t seem to be any mention of Lamb. Please advise. |
 apensa 12 years ago | There you go, mamalil. Try to stick to it at least most of the time. When you start to see results it makes you become more dedicated and soon you will find it is not a chore to eat healthier and get better habits. Walking really helps. I have a treadmill but could never get myself to use it….or go to the gym, but one of our members gave me a hint. I go directly from bed to treadmill and only put on a pair of Sketcher GoWalks; turned on the TV and walk for 15 minutes. It really helped….of course now with a knee injury I have had to depend on my wife making me do upper body exercises. All I’m trying to say is little steps help a lot and you are living healthier. Don’t expect miracles like a Nutrisystem TV ad. |
 mamalill 12 years ago | Thanks apensa. Have stopped the binging at night a couple of days ago and i do feel better for it. very hard though but has to be done if i want to see results. going to start walking again tomorrow twice a day will be good!! |
| apensa 12 years ago | mamalil….You hit the nail on the head…..the snacks while watching the TV at night and the irregular eating patterns. Those are my problems exactly….or were….and especially if those snacks were accompanied by alcoholic drinks. Just make changes in those two areas and I will practically guarantee you will see the weight drop. I’m by no means one of the experts here; just the resident skeptic…who’s seen it work. Good luck |
| mamalill 12 years ago | Hi All. Just joined the Trimdown club this morning. will start my healthy eating tomorrow. I don’t think i eat enough sometimes, then eat to much othertimes, Does that make sense!! well i need to do something with my weight, around my middle is the worsed not good i know!! middle aged spread i keep telling myself but who am i kidding more like pigging out while watching the telly at night!! it’s great to know that i can talk about it and not just try and cope on my own. |
| apensa 12 years ago | Yep, Terrie. Those family events will play havoc with your regimen. It is hard to turn your back on all that tasty food, but try to make little adjustments that make a difference…..maybe try one of the drinks with no alcohol and pass up the white bread….have a burger patty with no bread, have cold slaw instead of potato salad……….NOW, DO AS I SAY AND NOT AS I DO….LOL |
 TerrieS 12 years ago | Ah …yup, the lighter lunch and slightly bigger afternoon snack is sorting the tiredness issue! I felt like I was becoming a cat. Eating and sleeping! I did actually feel as though I was ‘forcing’ lunch. I am that bad with forgetting to eat I have an alarm set for eating times. My family think Im nuts but hopefully to eat will eventually become habit. Ive also lost 3 pounds in weight which totally shocked me as I totally blew the plan out on one dinner when we had a family bbq, waaaay too much meat, waaaaay too much white bread and waaaay too much alcohol (with just a toss in of lettuce and tomato somewhere along the way) |
 CHIA 12 years ago | APENSA: what makes you think people wouldn’t break that Golden Rule? They break everything else 🙂 |
| apensa 12 years ago | Very well said, Ossie. In so many ways our entire society would be so much better off if moderation in all things would be a golden rule of life. |
