Hi. Any vegetarians out there? I need... - Weight Loss Support
Hi. Any vegetarians out there? I need to lose just over a stone, but need help. I eat dairy but hate quorn or meat subsitutes. Any ideas?
I'm a vegetarian, and usually i eat a lot of fish. Tuna burgers are great and I also eat prawns, salmon and loads of chickpeas. If you go to bbc good food and look at healthy vegetarian they have loads of low calorie filling ideas! Good luck 
A true vegetarian does not eat the flesh of anything fish included. You are not classed as vegetarain
Hi Thanks for your reply. I personally dont eat fish either, but I didnt know about the good food website. I will take a look there. Im trying to stay clear of the usual pasta/potatoes/rice and need inspiration. Thanks for your help.
Hello! I'm also a veggie and not a massive fan of quorn. Have you tried stir frys? Just use loads of veggies and soya sauce to keep the cals low. I then buy the dried noodles and just make up one portion (as they are aready done for you, it's easy). I then tip the cooked noodles in with the stir fry and at the end, and you don't notice that you're not having so many noodles! I think the verison I do works out at about 300 cals. Sainsbury do a good basis stir fry mix for £1, so it's a good budget dish too!
Also, frittata is a good one, as you can just use frozen peas and whatever veg you have around.
Good luck! Day one for me here! x
Hi swimgal. Thanks for the tips. I will give them both a go. Good luck on your day one. It's nice to know there are other veggies looking to lose weight and I'm not the only one. X
Thanks, we veggies need more support, I think, as pasta is such a staple it's really hard to cut it out! Have you been doing this long? And is it working?! x
Hi swimgal. Like many others I have tried all sorts of diets, slimming world, rosemary conley, weightwatchers, but I found the best diet for me was to just cut out the rubbish (biscuits, butter, fried food)! I did lose weight this way years ago, but am finding it more difficult now I am a little older (in my 40s). I am trying to take a good look at my nutritional diet rather than just calorie count, and to see if this will make a difference to me, although believe me I am no expert. Hopefully, now that I have found this community it will spur me on to stay on track. x
Wow, you could be my twin! I've done them all in the last 4 years (since having my son), but I could never stick to a plan as life is too unpredictable with small people, and he was such an awful sleeper that I was knackered and thus, like you, turned to sugar for energy. I am also in my 40's so the old ways don't work so well! Finding time to exercise is a nightmare ( I used to cycle 36 miles a day to work and back), but I'm determined to crack this. I was 12 stone before having him: I'm now 14.7, so no more excuses!
Fingers crossed we can get there slowly and sensibly. Do you have any goals or incentives? Mine is just to get back into some older clothes I used to love and can't face throwing away! x
My goal is to try and feel better. Like you I have clothes hanging in the wardrobe gathering dust. I would just like to get back to a shape I feel comfortable at. Holidays are looming up fast and I want to be able to wear the clothes I like. Getting back on track this weekend, yes I know its Easter but no easter eggs for me! The sun will hopefully shine and that is alway encouragement for me. x
Hi Fi67
Are you hoping to cut down dairy and replace it with other protein sources? If so, I'd recommend eggs, tofu, mushrooms, baked-beans and other beans/pulses.
I'm mostly veggie too, although I do eat fish. Pre-diet I was a big dairy eater, especially cheese! It was a real weakness of mine. Now I eat more of those other sources of protein listed above, plus some fish, and the odd quorn stir fry too (although I'm not a big quorn fan either). As long as I have plenty of protein in its other forms, I now hardly ever crave cheese. I still do have milk, but I've swapped semi-skimmed for skimmed and I don't notice the taste difference now.
Do give tofu a try if you haven't already. It has a different texture to meat substitutes. It's good in stir fries so could be combined with swimgal's tasty-sounding suggestions.
Good luck with your weight loss!
Hi burntsun. I am not intending to cut back too much on dairy as doing this will limit my food choices even more. That said, I am not a big cheese eater, and any yogurts are always fat free or low fat, milk is semi skimmed and I try to stay away from butter (dont touch any 'spreads'). I may think about swapping to skimmed milk at home as I share a kitchen at work and have skimmed milk there and dont notice much difference in my tea.
Thanks for the recommendations, I havent tried tofu in years I think I will give it another go to try and liven up mealtimes!
Hope your weight loss is going well. Do you follow any plan?
Hi Fi67,
Sounds like you've got a good plan with the dairy - moderation is the best approach. I envy you as I have no self control when it come to dairy!
My weight loss is going ok. I'm on the 12 week plan on this website, and trying to follow the advice thy give: some smart swaps, cutting down my alcohol intake, handling my cravings and upping my exercise. Strangely I'm enjoying it!
This is a great thread - full of tasty sounding veggie options. With all of these ideas I think we should all do really well - good luck!
Though pasta may be a form of staple diet but then you can also try out various breads as different varieties are easily available these days.But then there is no alternatives to a good portion of vegetables.If you relish fish too,then along with getting the necessary nutrients you would also be able to lose weight eating only healthy food.Dairy products are a necessary part of our diet as they fulfill the requirement of our daily calcium but should be taken in moderation.
Hello,
I'm not a vegetarian but a few of my friends are and the following are a few things I make for them and myself on occasion:
1. Quinoa - use instead of rice in many places. You can sauté some onions with ginger, garlic, vegetables and some Indian spices and tomato sauce to get a lovely meal (use a good non-stick pan so you need a minuscule amount of oil). Or do it Chinese style with eggs, peas, spring onions and soy+chilli+tomato sauce.
2. Brothy soup - sauté some garlic, onions and finely chopped veg (carrots, leeks, celery, peppers, mushrooms, spinach/cavolo nero), add vegetable broth and season with oregano, nutmeg etc. and let it cook for at least 20 minutes. Serve with some sliced avocado, chillies and parsley to garnish. To make it heavier, you can add brown rice, quinoa, bulgar wheat and chickpeas.
3. Vegetarian chilli - follow any chilli recipe without the mince. Add a variety of beans and lots of cayenne to make it interesting. Eat on its own in a more liquidy form or a bit drier with wholewheat bread or tortillas or aforementioned quinoa (can you tell I like my quinoa?).
4. Lentil salad - chop up some onions, tomatoes, coriander and a bit of chilli and toss with assorted cooked and cooled lentils/pulses. Top off with some lemon juice and pepper and some Chaat masala if you have some. Works as an evening snack too.
5. Kale chips - buy pre-chopped or pull leaves into random bits (avoid stalk), lay on parchment-lined baking tray, spritz a bit of olive oil, lots of pepper, chilli flakes or whatever floats your boat, shove in the oven for 8 minutes at 170 deg C. Makes for a crispy snack or a healthy side to dinner. Works to a lesser extent with swiss chard or cavolo nero. (You may need to fiddle with the temperature and time depending on your oven.)
Some general tips:
a. Use egg whites instead of eggs (you can buy them prepared from Two Chicks).
b. No butter, sugar, salt, all of that.
c. Unsweetened almond milk instead of dairy if you can handle the taste.
d. Control your portions and eat slowly - fill a bowl/plate with how much you want, halve it and eat one half slowly. Drink some juice or water, wait for 15 minutes; if you're still hungry, eat half of the other half. Your mind is your best friend and worst enemy, so you need to 'manage' it in different ways.
Wow inkblot. Those meal ideas look fab. I bet all your vegie friends love it when you cook for them! I will certainly be giving them a try. As for your comments about portion control, I absolutely am going to try this. I think over time we forget the amount of food that we actually need to eat and just fill our plates. I might invest in a smaller plate for me to try and convince myself that I am having enough to satisfy my apetitie. Thanks again. x
Hello!
I've also struggled with weight. For me there is definitely no substitute for exercise, no matter what I eat. I can count calories 'til the cows come home, but if I'm not incorporating a good amount of exercise into my day, then I just get fat and flabby. It often takes a while to kick in (more than a month before I see movement on the scale), but I know it's making me healthier and I'm building muscle (both good things!).
Having said that, I try not to get trapped in the "meat substitute" mind-set. One of the main reasons I eat vegetarian is for my health, and a lot of meat substitute products are highly processed, have a lot of preservatives, and simply not good for you. I find that non-vegetarians and new vegetarians feel the need to fill the gap of meat with something similar, and we find ourselves looking for low-calorie options. While nutritionally, this is true (we need iron, protein, etc.), it often leads us to substitute meat with highly processed substitutes that may be worse for our health than the meat in the first place. Don't worry about replacing meat - instead try to think of meals and snacks as opportunities to fuel your body, rather than places to restrict yourself calorie wise.
If you find that you're craving "meaty" things - make a chickpea-quinoa burger in coconut oil and have it with avocado, tomato, lettuce and homemade ketchup or garlic aioli. That always satisfies my hunger!
Think fresh fruit and veg, legumes, seeds, nuts, pseudograins, starchy vegetables (though in smaller quantities), grains, healthy oils, vinegars, natural sweetners (like maple syrup or agave syrup), herbs and spices. There are so many delicious, easy foods to make, that I just don't think of meat substitutes anymore and focus more on my meals as described below.
A balanced, healthy and filling meal should be based around a healthy grain (brown rice, quinoa, couscous, etc.), protein (lentils, beans, peas, seeds, etc.), and vegetables. Roughly aim for 1/4 grain, 1/4 protein and 1/2 vegetables. The key is to get a variety of different foods, and try to eliminate processed things. Make your own healthy salad dressings, sauces, etc. Also consider adding seeds and nuts to your foods to boost the nutritional value and help you feel full for longer. Hemp seeds are a great source of protein for vegetarians, and pumpkin seeds are a great source of iron.
Using a day or an evening to plan out your meals for the whole week is the single biggest thing I've found to help me lose weight. If I plan it all out, go for a grocery shop and know what I'm eating for the week, it helps in so many ways:
I save money (because I don't go to the shops everyday looking for something to eat and buying things for each meal as it comes).
I don't impulse eat anything within reach just because i'm hungry. There's always something available that healthy and nutritious.
Eating well makes me feel better throughout the day, which means I'm more likely to make healthier choices at other times (taking the stairs, walking a few extra blocks, going to the gym, etc.).
So much stress is taken away from the whole week because I don't have to worry about a major thing - food!
It saves time - one afternoon or evening of planning can save you multiple stops at the shops, standing in queues, looking for food in the house, trying to decide what to eat, etc.
Of course, portion sizes help as well (as someone mentioned) - read packages of pasta or rice and follow the recommended portion size - you'll get used to it fairly quickly and your stomach and brain will reset themselves to how much food you eat.
There are so many amazing websites out there that have recipes for healthy vegetarian and vegan meals - and many of them only use real food (as opposed to processed food, or food trying to be something it's not).
If you take a look on google, twitter, pinterest, etc., there's loads of info and great photos so you can see what the food looks like (always important for that feeling of satisfaction).
Also, for me, when I focus on weight - NOTHING MOVES! i get on the scale and sometimes I've put on a pound or two! If i forget about the weight and turn my focus to eating to nourish my body - not to satisfy cravings or mood swings, or anything like that - then magically the weight starts to slowly fade away (with exercise as well). But stress (even stress about losing weight) can have detrimental effects to your goals - so focus on the good stuff - all the positives of great food and exercise, and before you know it, that stone will be history.
Hope this helps?
WOW. Thank you veggiemonster for your very informative reply. I think I have fallen into the "brocolli and carrots are the only vegetables" trap that I need a wake up call to open my eyes to the numerous possibilities out there, and your reply certainly did that. Thanks, I will focus on creating a weekly plan, filled with different foods and see how I get on. Perhaps I have got lazy in my cooking, but when I open a recipe and see ingrediants that I dont recognise or know where I can get them from, I close it off in my mind. With such wonderful information I will retrain myself and set myself a target of trying something new at least once a week (small steps!!). As for exercise, I have dusted off my trainers and am all set to give my old DVDs another whirl! x
Yes! Sounds great! Don't let those weird and wonderful ingredients scare you off...you can almost always substitute with something you know (i often substitute ingredients based on what i have at hand, or what i can find in the shops - experiment! it's fun!)
Also it's fun to go on a little field trip - go to different shops (some holland and barretts have some good ingredients, we find the best veg selection around here at morrisons - but also ethnic food shops, asian grocers, farmers' markets, etc. - whatever you have access to). go with another friend on a similar journey to yourself and make a little outing of it. check them out, browse the shelves, etc.
another great thing to do is make recipes you already know and love, but switch up the ingredients - make a spag bol with whole wheat pasta and a sauce with just veggies.
or make a veggie chili (one of our favourites!)
I'd love to hear how you get on with whatever you try.
Hi, I too am a veggie with nearly a stone to lose. I think I basically eat a good diet, just too much of it, especially cheese. I agree about quorn - not a fan. I'm not wild about tofu either though I keep it in the freezer and occasionally throw it into stir fries. (I prefer the tofu I buy in the Chinese supermarket - more texture). I just love veg so all my cooking starts with chopping a heap of them. They also fill you up without using much of your calorie allowance. I worry about air miles on e.g. beans flown from Kenya etc and don't succumb often but I do think it's important to eat a wide variety. The ones I always have in stock are onions, mushrooms, tomatoes, peppers, courgettes and aubergines. Also frozen peas and spinach. I don't eat enough nuts which, although potentially fattening, are a good source of protein, I think, and make a change from eggs and cheese. I don't like those oil sprays but try to be strict with myself about measuring oil for cooking - 1 tsp for an evening meal (usually olive except groundnut for stir frying).
I agree about being experimental and adventurous. I love using lots of herbs and spices in cooking and they mostly have no calories at all!
You are not a vegetarian this below is taken from the vegetarian society. vegetarians do not eat fish.
“A vegetarian does not eat any meat, poultry, game, fish, shellfish or crustacean, or slaughter byproducts,” it says. They can make that even more pithy: “We don’t eat dead things.”
The society tackles the issue of fish-eating vegetarians with a page headed in red capitals: “VEGETARIANS DO NOT EAT FISH.”
Hi JDUN
Thank you for your comments but as I do not eat "any meat, poultry, game, fish, shellfish or crustacean, or slaughter byproducts,” I am a vegetarian. I, like the Vegetarian Society, take this very seriously. Thank you.
Hi Fi67,
I became a vegan just over a year ago. I confess I didn't do it because of concern for animals but for my own good health. Nevertheless, I am delighted that less animals will suffer as a result of this eating lifestyle. To be precise I am on a wholefood plant-based diet so don't eat processed foods nor animals of any kind nor dairy. I also avoid quorn and meat substitutes. So what's left?, you're probably thinking. And this is the point I want to make. I had the same concern but took on board the view made to me that, rather than focus on what I can't eat just look at the vast amount of food I can eat, the variety, textures, flavours, etc. yes i had to work at it a bit but I now have a great and varied diet, stews and salads, stir-fries and curries, soups and dips. All sorts of great dishes. I also eat plenty of carbs -potatoes, wholemeal pasta, brown rice so it's not all beans, nuts, grains and seeds - but plenty of them too. I eat very well indeed, have lost 3 stone over the last year which is staying off and I feel great. My arthritis is also improving. I'm not sure if I can avoid the new hips I was told I would need but I'm exercising more not less (squash, football and cycling). I'm 57, by the way. My initial reading started with The China Study by Dr. T Colin Campbell. That gave me the inspiration to change my carnivore habits and made me realise what a bad diet we are all eating in the civilised world. My main cookbook is Forks over Knives (which followed the video by the same name) but I also use the Happy Herbivore. I love The Starch Solution by John McDougall and once you look up these people you will also come across John Robbins, Caldwell Esselstyn, Michael Greger and lots of others. Try looking up DeliciouslyElla - a quick google and you'll see what wonderful food you could be eating. Or try mindbodygreen.com.
You may feel this is all a bit extreme - people saying that milk is bad for you ( I use soy milk by the way - unsweetened, it's good) and that low carb diets are unhealthy - but it all makes so much more sense than Atkins, South Beach, paleo, etc. If you can be bothered to do the research it all makes fascinating reading.
Bill Clinton claims a wholefood plant based diet saved his lfe. Mike Tyson lost 100 lbs by turning vegan and now J-Lo is looking and feeling great as a vegan.
Sorry, don't mean to preach but hope this helps. Good luck.
I dislike tofu, but find that if you cut it into cubes and toss it in something really tasty, like cumin or oregano before you cook it, it becomes much more palateable. Any herb or spice you like. Enjoy!
Forgive me but Im a meat eater who loves vegetarian foods. Im not getting into why I chose to eat meat but rather look at why you are not losing weight. Ive been researching micro nutrients and diabetes. One of the easiest ways to lose weight is to cut out the carbohydrates and replace with fats while boosting your niacin. This is going to be difficult for vegetarians but I still think it is possible. Add Almonds, coconut milk/oil,Portobello mushrooms,Passionfruit ,advocado,dates (be careful because dates have high carbs),shiitake mushrooms , chunky, unsalted peanut butter,pearled barley into your diet and you should see the weight come off quickly.
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