Post # 1
I’m going veggie – I’m doin’ it! Been thinking about it for a long time, I already don’t eat much meat.
Does anyone have a recommendation for an easy, simple reference guide on what foods contain iron, calcium etc? Sort of a Vegetarianism for Beginners kind of thing? Either a book or a website or two. I am hoping to avoid going to 100 different websites to gather info since I’m not very good at that.
And what is your favorite “meat substitute”? Not sure of the verbage and not even sure I want to do that, but just in case.
Is it healthier to avoid soy? Ie: tofu, tempeh, tamari etc.
Also, do you find you need to take B12, magnesium, or any other supplements?
Any tips for a beginner is welcome!
Post # 2
I’m a former veggie who fell off the wagon while pregnant but hope to go-veg again after this is over! I don’t have a ton of advice cause I never really researched it much or felt any different physically when I gave up meat, but I did eat a lot of beans/lentils during my meatless days. I didn’t take any supplements other than a multivitamin.
The absolute BEST imitation meat product I’ve ever encountered are the “Beyond Meat” burgers at Whole Foods, which don’t contain soy either…I think the main ingredient is actually peas (don’t worry they dont taste like peas)! I actually just discovered them like a week ago and have been eating them nonstop (I still don’t eat beef but I miss itttt). OMg they taste exactly like beef, and I am not someone who raves about imitation meat products. I’ve never once had a fake meat product that actually tasted like the real thing, but this does! The texture, the flavor, everything…it’s incredible.
Post # 3
ButternutPoppy : hi there! sorry I dont have a book or website per say I would say follow a bunch of ‘vegetarianlunch’ ‘vegetariandinner’ ‘veggiedinner’ hashtags on instagram to get meal ideas. Also Allrecipes has a bunch of really good easy to make/find recipes.
I personally don’t take B12 b/c I eat a pretty round diet. I also still consume salmon and shrimp scallops — so technically pescaterian.
One of my favorite meals that I make is Vegan Shephards Pie w/Gardein veggie crumbles.
The Gardein verggie crumbles are also really good to use for chillis and tacos! (both easy).
Make sure you’re eating complete proteins; example: rice and beans make a complete matrix of the protein profile.
I also eat spinach, kale, brocolli, tomatoes, yam, potatoes, bananas, apples, pineapple, salads…basically anything and everything. I also take a vegan protein as a shake with almond milk for extra protein.
I eat hard boiled eggs and also take an amino complex by Scivation Xtend which can help round out a protein deficit in a vegetarian diet.
Make sure you take good complexes and proteins ones that don’t have a ‘proprietary blend’ because you won’t know the quality over what you’re getting.
Good luck Bee! 🙂 Welcome to the team ;P
Post # 4
Beyond meat ANYTHING and gardein anything (especially the chick’n and fishless filets) are my favorite meat subs. The beyond meat burgers really give me life, as someone who used to love the taste of meat. I also eat a ton of jackfruit as a super healthy meat replacement.
I wouldn’t worry about soy, I’ve done a fair bit of research on it and don’t think there’s a real issue, so long as you eat organic, non-GMO stuff. I eat tofu and tempeh probably 4-5x a week, and have never had an issue with it.
I used to take b12, but found it unnecessary since I eat a lot of nutritional yeast (which is delicious), and that has like 100% of your RDA of b12. One of my favorite snacks is Bjorn corn (vegan cheesy popcorn), and it’s packed with b12.
Post # 5
ButternutPoppy : hey veggie! So I try to avoid too much soy, but I’m not a health expert, so grain of salt. I get protein from beans, lentils, seeds, nuts, and I do eat eggs and cheese (organic and I try to buy locally, from those with good farming practices).
Black bean burgers are good, the gardein PP mentioned are amazing when you want a replacement, especially as a transition food, they are excellent.
i do a lot of vegetables with seeds and nuts combined with quinoa or couscous for a good balance. I take a prenatal vitamin because my iron levels have always been low.
Here’s just one source of ideas:
Post # 6
There is really no reason to eat meat substitutes as a vegetarian. Most of the time they don’t even taste that great and aren’t really healthy for you. Start with eating foods you like, but just don’t add meat. Dishes that you probably eat currenlty like lasagna, pasta, stir fry’s, soups, sandwiches, eggs, etc are all super easy to leave out the meat or add in extra veggies without needing complicated vegetarian recipes. Good luck!
Post # 7
I went vegetarian 9 years ago, and added seafood back into my diet about 4 years ago. I don’t eat a lot of meat substitutes, but I do like Beyond Meat’s ground beef sub for things like tacos and spaghetti. Seitan is really tasty, too. I like Morning Star’s sausage patties, they’re quick to grab in the morning and have a lot of protein.
I eat a lot of salads. I’ll usually add quinoa, avocado, tomato, artichokes, chickpeas, red onion. I like to make a huge batch of quinoa at the beginning of the week and keep it in the fridge. This is one of my favorite salads: https://mywholefoodlife.com/2014/04/26/quinoa-salad-with-avocado-and-tomatoes/. Also, quinoa with black beans, avocado, and salsa is a quick and easy lunch/dinner. You can add a meat sub, cheese, sour cream or anything you want to make it a burrito bowl.
I try to have one low-cal high-protein shake a day, as well, to make sure I’m getting enough protein. String cheese is like crack to me.
One of the biggest mistakes I made when I went veg was overloading on carbs — I was eating so much bread & baked goods and I was hungry all the time. When I started paying more attention to my macros, I started feeling a ton better (and I lost weight!).
Post # 8
Just be sure to eat lots of whole foods, such as vegetables, fruit, legumes, grains, nuts, spice herbs and you’ll be fine.
Post # 9
tiffanybruiser : Baby wants meat, huh? LOL! Thanks for the Beyond Meat rec! Will have to hit Whole Foods this weekend. I haven’t eaten beef in 20 years though so I’m wondering how I’ll feel about a beef like product! PS- I love peas!
avprobeauty : Thanks for the info! Hashtag look ups is a good idea. I was kinda worried about the complex protein thing. I’m lazy so I’m hoping I can pick it up quickly!! And vegan shepherd’s pie sounds DELISH! Thanks for the tip on the crumbles, those will come in handy!
veganica : I don’t want to worry about soy cuz I’m lazy, so thanks! Do you buy the canned jack fruit? Seems like that would be easier to work with?? ANd where do you get nutritional yeast? Are there different kinds?
BalletParker : That’s a really good idea about the ethically sourced eggs. I will look in to that! Do you make your own black bean burger? And not to sound too veggie green, but what seeds are you eating?
HoneysHoney : I’m just looking for different options and proteins is all. I’m worried about getting enough protein. It wouldn’t be very often, like I said, I already don’t eat much meat.
wineosaur : Thanks for the tips! I’m a little worried because at the moment I’m not a fan of avocado or quinoa. Maybe I didn’t make a very good quinoa dish, though, and I should try it again. I’ll have to be sure to watch my carb intake!! I’m the lazy soon to be vegetarian, but I’ll have to look in to what the heck a macro is. LOL!
Post # 10
You need b12 supplements as it is only found in meat.
Post # 11
ButternutPoppy : I use black beans on my sweet potatoes with an egg on top a lot, but when I want BBQ I just buy a black bean burger. I am trying two new brands right now, but Trader Joe’s and Whole Paycheck have tons of good options.
Seeds and nuts- I mix toasted sesame seeds with toasted pumpkin seeds and toasted almond slivers and add that on my veggies. I also toss in some black sesame shake from Eden called Eden Shake which has shiso in it. Yuuum!
Post # 12
I’m not a vegetarian myself but I have several family members who are so I cook a lot of vegetarian. And probably eat vegetarian about 3 days out of the week.
I love Yves line of veggie burgers, veggie dogs, veggie sausage, even a veggie ‘ground beef’ version.
I also love portobello mushroom burgers on the BBQ (I make them with a marinade of balsamic vinegar, olive oil, mustard & spices)
Other go to veggie meals: black bean and salsa quesadillas, eggplant parmesan, zucchini parmesan, enchiladas verde, spinach lasagna, spanakopita and white pizza (olive oil instead of pizza sauce) with grilled veggies.
And of course grilled cheese, the queen of all comfort foods, is vegetarian 🙂
Post # 13
almax : Cool! I actually already do that so maybe it won’t be so hard.
rosydelight : Ooooh, okay. Thank you for that!
BalletParker : “Whole Paycheck” 🙂 Hilarious and true. Oh, and thanks for that great website! Mmm your toasted seed medly sounds GOOD! I’ll check out the Eden Shake, too! It’s on my list now.
Post # 14
Lots of eggs, quinioa, beans, roasted chickpeas, fruits and veggies…
Mexican night (look out for vegetarian refried beans), chinese bowls/stir fries, home made pizzas, pasta…
My DH’s and I’s favorite guilty pleasure hangover meal….mac and dogs! Mac and cheese with Morningstar hotdogs cut up inside/
Post # 15
I’m not a vegetarian anymore, but I was for 10+ years.
Try not to get too much of your protein from all the overprocessed soy products. I think there are better options now than there were when I was a veg, but look for substitutes with real foods in them – legumes, rice, cheese etc. And then of course just actually cooking with lots of legumes
Don’t try to go low carb/low grain. Stick to whole grains etc. when you can, but getting COMPLETE protein is much more difficult when you’re a vegetarian and you often need to do food combining in order for your body to process plant based proteins. When in doubt – rice and beans! One of the best combos for vegetarians
Nutritional Yeast! Random tip, but nutritional yeast is a delicious, and super easy way to get a ton of the vitamins and nutrients you miss with cutting out meat. I put it on popcorn, in salad dressing, would randomly sprinkle it into sandwiches and quesadillas lol.