budget healthy mostly vegetarian eating ideas

[njcarita]

I take a multivitamin and vitamin B-12. B-12 is the only one that can't be found in plant foods. I also take B-6 every few days. And sometimes I take a DHA omega-3 supplement that's made from algae whenever I feel the urge (like 1-2 times per week.)

I don't take calcium, because I personally believe that dairy causes osteoporosis (for several reasons: to me, there's no reason why human adults need to drink the milk of another species - that's unheard of in nature, countries with the least dairy consumption have the lowest rates of osteoporosis and those with the highest rates have the highest levels, there has never been a reported calcium deficiency in anyone who is not starving, etc.) But yeah, sorry for that tangent, I just get calcium from vegetables (green vegetables like broccoli and kale have a lot.) I get blood tests fairly regularly and don't have any deficiencies or anything like that. If you feel more comfortable with the supplements then that's cool, too! It sounds like you're doing great!

thanks for the info on b-12 this is so new to me and their is so much info to absorb...... and I am going to read up on the calcium from other sources besided calcium.....THANK YOU

 

[njcarita]

You can just omit the cayenne pepper and tobasco sauce (I never put the tobasco in I just use the cayenne).

thanks for the suggestion.....

 

[njcarita]

If you are willing to eat some greens, you don't need even the calcium supplement. Dairy doesn't "do a body good" like the commercials tell you it does. Countries that don't eat dairy at all have almost NO incidences of osteoporosis. Calcium supplements can actually harm you because your body generally can't process the type of calcium in them and it leads to kidney stones (which can be very painful). Anyhow, my two cents worth is to just eat lots of veggies of every color... but make extra certain to eat lots of dark green leafy veggies (they contain the most calcium).

the only dark leafy greens I've eaten in spinach.... any other suggestions .....recipes

 

[hambirg]

I was just going to chime in with the B-12 suggestion. . .you will need it. But please also make sure you are getting enough iron. Just a good multi-vitamin with iron will do the trick.

As far as your meals. . .

I would nix the toast for eggbeaters (or just eggs) and oatmeal. I just saute up some veggies. .. this week it's been spinach and mushrooms, and then just add and cook the eggs omelet style.

mid morning. . .fruit, yogurt, or veggies and hummus or peanut butter.

lunch. . .big salad w/tuna. . .or a veggie bowl with tofu or beans and brown rice.

mid afternoon if needed. . .veggies

dinner. . .tofu stir fry. . .fish (salmon ) green veggies (spinach, swiss chard, beet greens, kale, green beans, asparagus. . .etc.) brown rice or a sweet potato and salad.

Invest in some stevia, and try some of the Walden's Farms products (they're usually in the diabetic section of the grocery store). They have some good dressings. . .I like the Asian one. . .and they also have a maple syrup that I like on my oatmeal. Don't bother with their ketchup. .. .:blech:

 

[magik]

the only dark leafy greens I've eaten in spinach.... any other suggestions .....recipes

Kale chips. There are tons of variations on the same basic idea - rip kale off the thick stems. Dry it. Sprinkle with seasonings and maybe a spritz or two of olive oil spray. Toast in the oven until crispy.

 

[shortbun]

You think veggies are more expensive than meat? Not me! We eat vegetarian here 4 days a week. We have fish one night, red meat one and chicken and eggs each one night. I make veggie and goat cheese omlets or quiches for the egg nights, broil chicken thighs(boned) or bake/grill marinated chicken breasts on the chicken night. Some nights I actually make a chicken noodle casserole with fresh boiled then cut up chicken. I really watch my salt because my BP is at the high end of ok and my feet tend to swell. The red meat comes usually in steak form but again, fresh. We eat out at an organic cafe that doesn't use a lot of salt but herbs instead and that's what I do too. We grow fresh-just cut my chives, tyme and rosemary for the 1st time this summer. I dry them for winter and buy some things like cumin, cinnamon, chili powder, garlic, smoked paprika but I get most of that at a mexican market so they're cheap. We grow tomatoes every summer and freeze them(blanched and peeled) for winter soups and sauces. I buy local veggies all summer so even though they are not cheap, they are healthy. I and my family are very important folks so we're worth an extra dollar here and there, lol! We have enough land to plant potatoes but I haven't gotten that ambitious yet. I do grow green onions so I can chop the greens and dry those for salads, soups and so forth. I buy lettuce whole, wash and chop it then put it in a large baggie-same as buying it already done but fresher and not as much preservative. I buy canned when it's on sale and low salt or salt free-things like french cut beans, corn, chick peas(I make my own hummus) and lots of dried beans and peas so I can soak them and then use them. I freeze chilis late in the winter so I have a few meals that will thaw and be ready-I use the beans I hydrate that way and don't have to have three meals in a row of beans. We do eat beans and rice(brown) with home made salsa and a sprinkle of cheese every other week-cheap, healthy and good but the carbs will kill ya in a weight loss program. I use nearly the whole broccoli, asparagus, cauliflower instead of just the florets. I do buy the precut carrots once in a while for speed but because I'm trying to avoid GMO's, I often buy them fresh-chop and again-into that zip lock bag for later. YOU are worth the price of veggies. Watch the circulars and buy accordingly. Most people plan their meals around the things on sale. Most veggies last at least a week-a few don't. The fresher they are, the longer they last. Last-walk.

 

[fall08CP]

I'm a vegan so this is right up my alley. I live primarily on grains, veggies, potatoes (and yams!), and some fruit for good measure- but I'm allergic to many fruits so I have to be creative!!

Eating vegan is MUCH cheaper than when I was omnivore. Fruit and veggies are pennies here and I buy local at the farmers market. You just need to retrain your body and be conscious of it's signals. I eat more often now, but I'm losing about 2lbs/week. PM me with specific questions or if you'd like recipes!

 

[njcarita]

I was just going to chime in with the B-12 suggestion. . .you will need it. But please also make sure you are getting enough iron. Just a good multi-vitamin with iron will do the trick.

I dont tolerate Iron supplements well.... but just found out cream of wheat is high in iron... almost 50% off your daily requirement of iron.... so I figure I eat it on the days .. Im not having fish....

 

[Sagginit]

I am gf and eat brown rice pasta. I have a friend who went on a diet and started eating it too bc its better than traditional pasta. I get some at trader joes but many stores have other brands. You can make plenty of dishes with veggies and pasta and then eat a sde salad for a lower carb meal. I hard boil egss in batches each week I use some for egg Salad , some chopped up on a salad, and some I just slice and eat at breakfast. I scramble eggs and make all sorts of omlettes. Another tip is you can get chick pea or white bean flour. My whole foods has gf pizza crusts,- made with white bean flour- one mini pizza has 24g protein, I only eat half at a time but its an alternative to the traditional crust. They can be pricey but still cheaper than eating out.

 

[Abbeys_mom]

Dh is a veggie, I am not. We both work, some weeks crazy hours. On Sunday or Monday, I try to cook these:

Baked (organic) potatoes that were tossed in EVOO and herbs d'provence
"Ground Meatness" this is a favorite:
2 packages of Yves veggie ground, regular flavor
1 package of Trader Joe's Soyrizo
1 package of mushrooms, sliced
1 red onion, chopped
Couple cloves of garlic
enough EVOO to wet the pan
Saute the garlic, onions and mushrooms. Add the veggie ground and Soyrizo, letting a crust form, cook until well browned.

This goes into the fridge. I usually make veggie tacos the first night, with that (saute veggies, warmed tortillas, TJ's NF sour cream, shred some cheese, chopped lettuce, chopped and seeded tomatoes, sliced avocado). Then, I will use it in anything that calls for ground beef. Sometimes it is a topper on the baked potatoes for a quick lunch or dinner.

Heirloom beans can be really easy to cook, here is a GREAT way to cook them via video. And there are quite a few recipes that look interesting too. I will sometimes make up a big pot and we will eat off that for a few days. YUM!

 

[njcarita]

op here.....
well its only been 10 days..... but this has been extremely easy to stick to...
though I have lost 4 lbs..... the real plus for me has been no more night time indegestion!!!!! it was killing me....

last night I went to an open mike to listen to some local musician play...including husband... brought along a veggie platter.... to stay away from chips and nuts... munched away ..... no heartburn

make a big pot of vegetarian redbeans with carrots and potatoes yesterday in the crockpot..... craving some for Breakfast this morning.. maybe I'll wrap some up in a flour tortilla wrap...

 

[njcarita]

I am gf

what is gf???? only thing that comes to mind is 'grain fed" and "girl friend" lol

 

[mombrontrent]

what is gf???? only thing that comes to mind is 'grain fed" and "girl friend" lol

maybe gluten free?

 

[njcarita]

maybe gluten free?

well that makes more sense...lol

 

[njcarita]

just wanted to update..... on day 21..... lost 5 lbs ... easiest diet I have ever stuck too..... right now i ma eating seafood about 3x a week..... going to try to cut down to twice a week..... have been really good at limiting dairy.... I am really enjoying everything I am eating... right now for breakfast I am having a tomato avocado sandwich and its amazing...

 

[elcodfish]

Try the website: skinnytaste.com

There are a lot of good recipes on there, not a lot of meat, and you can easily take the meat out of most things.