The Vegan & Vegetarian Way

Transcription

1 The Vegan & Vegetarian Way

2 The Vegan Way of Life Vegan: Strictest of the vegetarians. No animal products or by-products. Some vegans may not even consume any honey or yeast product. The Vegetarian Way of Life Vegetarian: Someone who does not consume meat, poultry, fish, or seafood. Semi-Vegetarian: no meat, poultry, fish, or seafood; but does consume eggs and milk.

3 DR. EMMA S DIET DETAILS BEVERAGES WATER- THE MOST IMPORTANT BEVERAGE!!!! The absolute minimum water consumption for the average adult per day is 64 ounces (8 glasses) per day. However, your body requires extra water during the fat breakdown process, so the 64 ounces should always be exceeded. Otherwise, your weight loss may slow due to the inability to excrete byproducts. It is recommended that during your diet you should drink approximately half of your weight in ounces of water. Consult with your Dr. Emma s HCG Provider or counselor for your water intake recommendation. WATER SUBSTITUTES (may count toward daily water requirement): Water with lemon, lime, or cucumber Water with calorie-free flavoring (5 calories or less is acceptable) Seltzer or carbonated water Decaffeinated teas or coffee ALLOWED BEVERAGES (do not count toward daily water requirement): Diet soda (limit to one daily due to Sodium and sweeteners) Coffee -Do not add sugar. -Calorie-free sweeteners are allowed -Limit creamer or milk. Make sure to measure quantity of creamer or milk to record calories consumed per cup. Tea -Same rules as coffee apply -Lemon is allowed -Honey is not allowed NOT ALLOWED BEVERAGES (DO NOT CONSUME THESE DURING YOUR DIET): Alcohol (cocktails, wine, cordials, beer, etc.)- causes water retention Juice Regular Soda

4 Beans Proteins Bean Serving Size Calories Protein Carbs Fat Raw Bean Sprout 1 cup g 24g 0.6g Lentils, Mature ½ cup 115 9g 20g 0.4g Navy Beans, Canned ½ cup g 27g 0.5g Chick Peas, Canned ½ cup 150 6g 27g 1.4g Tofu (allowed twice a week) Light, firm tofu 4 oz. 57 calories 2.2g Fat 10g Protein -For semi-vegetarians- Dairy is not a preferred source of protein and should only be used when necessary. This is due largely because of the sugar content in most forms of dairy. Fat-Free cheeses are an exception. Also dairy is occasionally responsible for unrecognized food sensitivity. Protein Source Serving Size Fat Calories Protein Sugar Egg Whites 1 white 1 cup 0g 0.3g Fat- Free Cottage Cheese 1 cup 0g g 6g Fat Free Plain Greek 1 cup 0g g 7g Yogurt Fat-Free Cheese 1 cup 0g g 1.5g g 26g 0g 0g

5 VEGETABLES Vegetable Preparation Serving Size Calories Sugars Asparagus Cooked, boiled, drained 2 1/3 cup g Asparagus Raw 2 cups 54 5g Broccoli Cooked, boiled, drained 1 cup g Broccoli Raw 1 5/8 cup g Beans, Snap Cooked, boiled, drained 1 1/8 cup g Beans, Snap Raw 1 ½ cup g Brussel Sprouts Cooked, boiled, drained 1 cup g Brussel Sprouts Raw 1 3/8 cup g Cauliflower Cooked, boiled, drained 3 ¼ cup g Cauliflower Raw 2 cups g Cabbage Cooked, boiled, drained 2 ½ cups (shredded) 43 5g Cabbage Raw 2 ½ cups (shredded) g Carrots Cooked, boiled, drained 2 cups (slices) g Carrots Raw ½ cup (chopped) 26 5g Celery Raw 1 cup chopped (100g) 16 2g Celery Cooked 1 cup chopped (150g) 27 4g Chives Scallions 5 cups (chopped) 50 0g Cucumber Raw 3 cups g Cherry tomatoes Raw g Dill Pickle Raw 1 cup (diced) g Eggplant Cooked, boiled, drained 1 ½ cups (1 cubes) g Eggplant Raw 2 cups (1 cubes) 40 4g Lettuce, Iceberg Raw (fresh) 5 cups (shredded) 40 5g Lettuce, Romaine Spring Mix 6 cups g Mushrooms Raw 3 cups (slices) g Mushrooms Cooked, boiled, drained 1 cup (pieces) 44 3g Onion, Red Raw ½ cup g Onion, White Raw ½ cup g Pepper, Red Raw ½ cup (chopped) g Pepper, Red Cooked, boiled, drained ½ cup (chopped) 19 3g Pepper, Green Raw 1 cup (chopped) g Pepper, Green Cooked, boiled, drained 1 cup (chopped) g Radish Raw 10 each g Radish Cooked, boiled, drained 2 cups (sliced) g Spinach Raw 7 cups g Spinach Cooked, boiled, drained 1 1/8 cup g Squash (summer, Cooked, boiled, drained 1 ½ cup slices g zucchini, skin) Squash (summer, Raw 2 cups (slices) 37 5g zucchini, skin) Tomato Raw 1 cup ( chopped) 32 5g

6 Fruit Fruit Serving Size Calories (max 60 cal) Sugars (under 12g) Apple 1 whole g Blackberries 1 cup 62 7g Blueberries ½ cup g Cherries ½ cup 45 9g Clementine g Cranberries 1 cup 60 10g Grapefruit ½ of grapefruit g Grape, Red ½ cup 52 11g Grape, Green ¾ cup 45 11g Kiwi 1 medium 50 8g Lemon 1 medium 15 1g Lime 2 cut g Mango ½ cup g Melon ½ cup (cubed) 30 7g Nectarine ½ cup (slices) 61 11g Orange 1 medium g Papaya 1 cup 55 9g Peach 1 medium g Pear ½ cup g Pineapple (fresh) ½ cup g Plum 1 medium g Strawberry 1 cup (sliced) 53 7g Watermelon 1 cup (sliced) 46 9g Snack Guide Snacks should be kept between 30 and 60 calories and chosen from the allowed food items. Make sure to record ever snack. They count! Snack Suggestions Calories 2 cups Raw Veggies 50 1 cup/ piece of Fruit Rice Cake (4 Round) Fat- Free Saltine Crackers Melba Toast (Varies, Check Package for Serving Size Fat-Free Cheese Stick 42 2 Hard Boiled Egg Whites 30

7 CONDIMENTS AND FOOD PREPARATION All food must be prepared in accordance with Dr. Emma s Diet Guide. Other methods of preparation may be adding too many additional calories. Preparation Boil Bake Grill Poach Steam Broil Raw Cooking spray may be used to prep a pan, but excess must be wiped out! The best way to keep food from sticking without adding calories is to place water or fat-free broth in the bottom of a pan. Item Quantity Calories Calorie- Free Dressing Unlimited 0 Hot Peppers ½ cup chopped 15 Hot Sauce Unlimited 0 Low- carb ketchup 3 tbsp 15 Lemon juice 1/3 cup 17 Mustard, yellow 1 tbsp 18 Mustard, Dijon 1 tbsp 15 Pickles Unlimited 0 Relish 1 tbsp 20 Salsa 2-4 tsp (check label) 15 Soy Sauce 2 tbsp 20 Spices & Seasonings Unlimited 0 Vinegar-Red Wine 5 tbsp 15 Vinegar- Balsamic 1 tbsp 15 Vinegar-White Balsamic 3 tbsp 15

8 Recipes Baked Baby Eggplant Makes: 2-3 Servings Ingredients: 2 Baby Eggplant - Sliced Thinly 1 Teaspoon Dried Oregano 1/4 Tablespoon Black Pepper 1 Teaspoon Dried Parsley Breadcrumbs-use crushed melba toast Directions: 1. Dip sliced eggplant in lemon or lime juice 2. Mix remaining ingredients & coat eggplant w/ mixture. 3. Put eggplant on sheet. 4. Bake at 375 degrees until done. Breadcrumbs should be browned and eggplant should be soft. 5. Remove & serve! Black Bean Burgers Makes: 2-3 Servings Ingredients: 3 Cups Cooked Black Beans - Drained 1 Green Pepper - Chopped 1 Red Pepper - Chopped 2 Teaspoon Fresh Cilantro - Chopped 2 Tablespoons Minced Fresh Garlic 1/2 Teaspoons Jalapenos - Minced Salt & Pepper Breadcrumbs- use crushed melba toast Directions: 1. Mash 1/3 Cup Of Beans. 2. Mix mashed beans with remaining beans. 3. Mix in remaining ingredients. 4. Add breadcrumbs & form meat patties. 5. Cook until brown. 6. Serve plain 7. Add lettuce, tomatoes, onions, etc as desired. 8. Serve!

9 Vegetarian Chili Makes: 2 Servings 1/2 Vidalia Onion - Chopped 1 Jalapeno Pepper 1/2 Cup TVP 1/2 Can Kidney Beans 1/2 Can Tomato Sauce 1 Garlic Clove - Chopped 1/2 Teaspoon Chili Powder 1 Tablespoon Water Salt Directions: 1. Mix onions, peppers, and garlic & saute. 2. Mix in remaining ingredients. 3. Cook for 3-5 minutes until vegetables are soft and TVP is cooked. Rice Salad Makes: 3-4 Servings Ingredients: 4 Cups White Or Yellow Rice 1/2 Cucumber - Peeled & Sliced 1/4 Teaspoon Pepper 1 Green Pepper - Chopped 2/3 Cup Creamy Italian Dressing 1/2 Tablespoon Dijon Mustard 1 Red Pepper - Chopped Directions: 1. Add ingredients to a large bowl. Mix. 2. Add dressing, mustard, and pepper. 3. Toss & mix. 4. Serve! Vegetable Medly Soup Makes: 3 Servings Ingredients: 2 Cups Miracle Noodles 1/2 Cup Assorted Beans 1/2 Teaspoon Salt 2/3 Teaspoon Garlic Powder 1 Cup Carrots - Chopped 1 Cup Broccoli Florets 1 Cup Cauliflower Florets 1 Cup Tomato Sauce

10 Directions: 1. Soak beans overnight. Drain in morning. 2. Boil water. Add noodles, cook & drain. 3. Cook vegetables in tomato sauce. Add water if needed. 4. Add noodles to vegetables and sauce. Simmer until finished. 5. Serve! Vegetarian Chipotle Chili Makes: 2-3 Servings Ingredients: 1 Green Pepper - Chopped 1 Teaspoon Chili Powder 1 28 Oz Can Diced Tomatoes 1 Small Yellow Onion - Chopped 3 Garlic Cloves - Chopped 2 Different 15 Oz. Cans Of Beans 2 Tablespoon Chipotle Chilis 1 15 Oz Can Of Black Beans Directions: 1. Mix ingredients in saucepan. 2. Cook on low flame for minutes. 3. Stir & mix in salt and pepper. 4. Cook until vegetables are soft. 5. Serve!