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LGANDAB SparkPoints: (5,443)
Fitness Minutes: (4,255)
Posts: 93
9/1/13 2:08 P

Eggs don't contain any lactose. You can meet your protein needs through eggs, beans, lentils, tofu, nuts, seeds and higher-protein veggies and grains. A sample day might look like:

Breakfast - Two eggs scrambled, served with two slices of Silver Hill bread. That's almost thirty grams of protein.

Lunch - Southwestern salad with black beans, quinoa, red pepper, corn, salsa, pumpkin seeds and cilantro. That's fourteen grams of protein.

Snack - An apple with a tablespoon of almond butter, and a glass of chocolate soy milk. Ten grams.

Dinner - Stir-fried vegetables with 1/3 block of tofu, served on brown rice. Twenty grams.

That's about seventy-five easy grams of protein in one day!

ALGEBRAGIRL Posts: 1,925
9/1/13 12:13 P

Go to and search books for 'vegetarian' or 'vegetarian cookbook.' There are SO MANY! If cost is a problem, look for the 'used' option if there is one for a particular book.

At the very least, look at the books that have 'look inside' as an option. You can skip around in the book and look at the table of contents, or a page (choose 'surprise me') or check out the index. It will definitely show you the huge range of foods and recipes available to the vegetarian.

Same for vegan!

SWIMMERGIRL0222 Posts: 785
8/29/13 7:12 P

I've been vegetarian for about a year and am about 95% vegan now. I don't know if you are familiar with Pinterest but it's an awesome website for recipes, workouts, etc. If you don't have it you should check it out! If you ever have any questions about vegetarian/veganism feel free to email me!

ETROYER12 Posts: 13
8/28/13 8:00 P

I've been vegan for a few years and would agree with the above suggestions - especially about protein. A lot of vegans/vegetarians go kinda crazy when talking about protein, but I notice a big difference when I don't eat the 60g recommended on the tracker.

I'd suggest two books to check out:

Quick-Fix Vegetarian: Healthy Home-Cooked Meals in 30 Minutes or Less by
Robin Robertson - It's cheap and relatively easy. Which is important in my book.

vegetarian family cookbook by nava atlas - Even my carnivore husband likes these recipes

Hope that helps!

GARDEN_GNOME SparkPoints: (780)
Fitness Minutes: (804)
Posts: 55
8/28/13 4:32 P

I have been vegan for the past 6 months. Well, until a week ago when I found out I had protein deficiency. It's no joke. Just gotta be careful count that protein get your 60 grams in, making sure at the end of the day its 60 grams of complete proteins daily too.

My problem was I have lactose intolerance as well as IBS dairy and legumes were off the table. I lost 10 lbs but in the end it wasn't worth it. I have been eating meat again daily since the 19th and feel a lot better.

It can be done (vegetarian) just watch it

SLASALLE SparkPoints: (275,524)
Fitness Minutes: (104,384)
Posts: 11,913
8/28/13 2:23 P

My biggest concern with going vegetarian is getting enough protein. Don't misunderstand, it's very doable, but I think it requires paying attention!!

I am what they now call a flexitarian - I think that is defined as eating at least 50% of vegetarian meals.

Good luck!! Becky is right - the library is ALWAYS a great resource!!!

8/28/13 2:13 P

I would suggest a trip to your local library and check out several vegetarian cookbooks and magazines. Find the ones that you like, with the type recipes you would enjoy. Then you may want to purchase the book or get a subscription to the magazine. These books will also provide information on meal planning for your vegetarian lifestyle. Since cow's milk is out; you can substitute an alternative like soy milk. Are you able to tolerate cheese and yogurt; or will you need a substitute for these as well?

Your SP Registered Dietitian

8/28/13 12:08 P

Hey guys I am going back to being a vegetarian with the occasional meat eating session ( like four times a year max) I don't really do dairy anyway do to my lactose intolerance so I am going with the alternatives, I used to be a vegetarian but I want to do this right this time not for weight loss but for my health, I cannot live off of only tofu and salads alone, any advice ,websites or recipes anyone may know ?

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