Doing the Program as a Vegetarian


It is possible to do the program as a vegetarian, but frankly, it's a lot harder. It takes effort to find good vegetarian protein sources, keep them varied and eat enough to get the protein you need. Still, it can be done!

Many sugar sensitives become vegetarian because they absolutely LOVE carbs. After all, the carbs we ate as we started this program were whites and sugars. And what ss person doesn't just love those?

The steps aren't any different for vegetarians. You do the same steps and in the same order, just as they are written. That means there's no need to spook yourself on Step 1 by worrying you can't eat all that protein as a vegetarian. (smile) Just work on breakfast. When that one is easy, you move to journaling. After that one is solid, then work your way through Step 3, working at making sure you get the protein your body needs. You can take that one in baby steps just like any other step.

Your task is really pretty straightforward. Learn what the program recommendations are for your body, learn the protein values for the foods you normally eat, and design a food plan that suits your vegetarian commitment. Protein sources include:

* Nuts, seeds
* Cheese, yogurt
* Eggs
* Tofu and tempeh
* Legumes (remember there are 20,000 varieties of beans just waiting for you to taste them)
* Seitan (wheat gluten)

We have found that the more protein dense the food is, the better for healing your brain. Using the values for "dense" means counting the protein in eggs but not oatmeal, counting protein in beans but not in brown rice.

Animal protein food contains all the essential amino acids to make a complete protein. Legumes don't. However, whole grains have the essential amino acids legumes are missing. Eating legumes and whole grains in the same day will give you the complete protein you need.

Trying to figure out just how much protein there is in almonds or tofu? First, check the label. If that doesn't help, try: http://www.nutritiondata.com/index.html.

With a little thought and creativity, you can plan some delicious vegetarian meals that have the protein you need. Here's a list of some quick and easy vegetarian meals that are program friendly to get you started. The protein sources are starred.

A morning shake made with protein powder and oatmeal. You can use a whey product such as George's Junior or an all veg product such as the vegetarian protein made by Naturade. Add some flax oil to your shake. Getting omega 3 fatty acids is particularly crucial for vegetarians.

* Tofu* Scramble with Salsa, Fruit, Hash Browns made with the skin on.
* Scrambled eggs* with spinach and cheese*, whole wheat bread
* Burritos (beans* and cheese*)
* Quesadillas (beans* and cheese*)
* Whole Wheat Pasta with Marinara & Seitan*
* Chili*, brown rice, carrot sticks and toast
* Tofu hot dogs* with veggie chili*
* Salad with beans*, vegetables and olive oil + spices, and a whole wheat roll
* Wok with tofu*, vegetables and brown rice
* Beans* with garlic, parsley, cilantro & feta cheese*. Served on salad with whole wheat couscous

One caution. Do not rely on soy as your primary protein source. Do not have more than one serving of soy per day unless you are postmenopausal. You might want to read the article on soy in the resource center. It is very helpful. And it is very important not to give your children soy because of its estrogenic effect.
How do you do the program as a vegetarian? You move through the steps, get the support you need and do the best you can! Ask for help on the forum. A lot of vegetarians are in the community!!

(c) Kathleen DesMaisons 2006 All Rights Reserved