Vegetarian SOS Recipes

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1 Vegetarian SOS Recipes Welcome to the Vegetarian Menu Guide for SOS Slender and SOS Slim. Following are several healthy and very tasty meals that you can prepare yourself. These meals have come to LifeSpan from our satisfied customers and are a small part of a growing trend in succeeding at losing abnormal Weight. Use SOS drops, follow the VLCD meal planner(s) and see less of yourself! LifeSpan offers a Vegetarian protocol. These substitutes work inside the program, yet Dr. Simeons found that you will lose weight slower than non-vegetarians. Here are a few options you can try that most vegetarians have had success with on the SOS Slender or SOS Slim program. You can eat 2 egg whites and 1 whole egg for a protein substitute. Also, you can have 110 calories worth of cottage cheese or many have enjoyed Tofu, just be certain to equal the calories to that of the protein serving as well. However, you need to be comfortable with this program as you need the protein or else you will lose muscle instead of fat and you do not want that! Following are some vegetarian recipes that have proven successful: Asparagus Frittata Approximately 146 calories per serving. Prep Time: 10 min Cook Time: 20 min Ready In: 30 min Servings: 1 serving 3 egg whites 1 whole egg asparagus (allowed amount) 1-2 clove minced garlic 1 tablespoon dehydrated minced onion 1 tablespoon water 1 teaspoon parsley salt and pepper to taste drop Tabasco optional 1. Preheat pan over MED heat. 2. Snap woody ends off asparagus and discard. 3. Snap each asparagus spear into 2-3 pieces. Add to pan with garlic & heat through until tender. LifeSpan International, Inc Page 1

2 4. Preheat oven to In bowl, mix eggs & water. Add asparagus, minced onion, parsley, salt/pepper. 6. Pour egg mixture into non-stick baking dish. 7. Place in oven and cook mins until done. 8. Top with Tabasco (optional) and serve immediately. Even tastes good heated up a second time. Apple Cinnamon Omelet Approximately 190 calories per serving. Cook Time: 15 min Ready In: 20 min 1 whole egg 2 egg whites 1 apple 1 tablespoon cinnamon 1 tablespoon sweetener, to taste Slice the apple into desired portions. Sprinkle with sweetener and cinnamon. Bake, microwave or stove top cook it to your desired consistency. Mix the eggs together and make your omelet and use your apple to fill it. Note: You can omit 1 egg white and add a tablespoon of cottage cheese for a creamy cheese texture. Even my children love this one. Fried Zucchini Prep Time: 10 min Cook Time: 5 min Ready In: 15 min Servings: 1 cups 1 small zucchini 1 tablespoon milk dash any seasoning you like 2-4 pieces small melba toasts LifeSpan International, Inc Page 2

3 Take a half to one whole zucchini and slice thinly. In a separate bowl take 1tbs of milk and add any approved seasonings and mix you like. In another dish turn Melba toast into powder. Add zucchini to milk seasonings and place in Melba toast powder. You want to batter like you would anything else that is fried. Heat a small pan to med heat, and add coconut oil. Use 1-2tbs, then add zucchini and fry until golden brown. You ll love it! Protein Powder Pancakes Approximately 40 calories per serving. Cook Time: 10 min Ready In: 15 min Servings: 5 servings 1 egg 1 scoop vanilla whey protein powder 1/2 teaspoon baking powder 1/2 teaspoon vanilla flavor Stevia water Add all ingredients together and blend well. Add water until it has the consistency of pancake batter. Spoon onto frying pan. Makes 5 pancakes. Will surprise even your friends. Carrot and Barley Soup Approximately 190 calories Prep Time: min Cook Time: min 3 large carrots (approx 10oz/300g) 1/2 cup/45g pearl barley 2 tablespoons/30g butter 2 1/2 cups/600ml vegetable stock A sprig of thyme 2 sticks of celery Salt and pepper Slice carrots, fry on low heat with butter and seasonings. After a couple of minutes, add barley (about 2 handfuls), and keep frying for about 10 minutes. Add vegetable stock, cover and simmer over low heat for about an hour. In the last five minutes, add celery. When celery is soft, put the soup in a blender and puree. Tastee LifeSpan International, Inc Page 3

4 Spinach Omelet Cook Time: 15 min Ready In: 20 min 1 whole egg 2 egg whites 1 cup spinach (fresh or frozen thawed with water squeezed out) 1 medium yellow onion : Cook onion and spinach together in non-stick skillet. Beat egg and whites together with salt and pepper and nutmeg if used. Once vegetables are wilted pour eggs over and cover and cook over medium heat until desired doneness. Minimum salt and pepper to taste. Dash of nutmeg optional. Still have it once a week AFTER my SOS. Egg Salad Wrap Approximately 119 calories per serving. Ready In: 5 min 3 hard boiled eggs mustard 1 tablespoon acv 1-2 leaf romaine dash salt dash pepper Discard 2 yolks. Mash up eggs. Add mustard, acv, salt and pepper. Mix all together and wrap in romaine leaves. Yummy LifeSpan International, Inc Page 4

5 Egg Salad Wrap Approximately 119 calories per serving. Ready In: 5 min 3 hard boiled eggs mustard 1 tablespoon acv 1-2 leaf romaine dash salt dash pepper Discard 2 yolks. Mash up eggs. Add mustard, acv, salt and pepper. Mix all together and wrap in romaine leaves. Cauliflower Salad Approximately 39 calories per serving. Ready In: 5 min Servings: 2 servings 1 head cauliflower 1 tablespoon lemon juice 1 bunch green onions 1/2 cup cilantro 1 teaspoon sea salt 2 teaspoons onion or garlic powder Chop veggies and toss in bowl to mix with the rest of the ingredients. LifeSpan International, Inc Page 5

6 Swiss Chard with Pine Nuts and Pan Roasted Garlic Approximately 35 calories per cup. Prep Time: 15 min Cook Time: 20 min Ready In: 35 min Servings: 2 cups 1 tablespoon Olive Oil 4 cloves Garlic 1/3 cup pine nuts 1 bunch Swiss chard (rainbow chard if available) 1/4 cup water no salt or pepper dash lemon juice Heat olive oil in a large sauce pan. Thinly slice garlic and add to oil cooking until lightly brown. Add pine nuts and sauté until golden brown. Remove garlic and pine nuts and set aside. Trim stems from Swiss chard and cut in 1 inch pieces. Add chard stems to pan with water and simmer until water has evaporated. Roughly chop thoroughly washed chard leaves and add to pan. Season lightly and toss to wilt. Cook to desires consistency. Add garlic and pine nuts and sprinkle with lemon juice. Adjust seasoning to taste and serve. A real favorite! LifeSpan International, Inc Page 6

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