Newbies

Hi, Mindings. Lamb tends to be higher in fat that many meats, but if you can find very lean mutton, you can just swap it in for another meat in the Menu Planner. Mutton will be added to a later application upgrade.

Hi, Tstands, and welcome. Just to confirm – are you vegetarian or vegan? If you are vegan, it can seem at first like there are limited options, but ironically, it opens the door to many that people just don’t hear about, like the foods you asked about.
First, quorn is a wheat-mushroom-egg-based meat substitute; it is not 100% vegan, but very high in protein.
Seitan is a wheat-based meat substitute made entirely from gluten; its protein content is similar to that of meat. It does have a bit of a wheat taste, but if you slice it thinly and marinate it for a few hours before cooking, it can be delicious. A product made with a mix of gluten and plain flour is called “fu” – generally available in Asian markets.
Tempeh is made up of fermented soybeans, and often is mixed with grains to form a block that looks like gravelly cement. It has slightly less protein than meat, but is considered the healthiest of all the meat substitutes, due to the fermentation of the soy and the fact that it is usually organic soy. The fermentation has a slight characteristic taste, so finding a seasoning you like for preparation makes all the difference.
Other soy products abound (i.e. fuyu, which is fermented tofu, and used in Asia as a cheese substitute), and there are two important things that need to be noted: (1) soy is one of those foods for which it is important to select “organic”; (2) soy has some “anti-nutrients” when are reduced by fermentation, sprouting, and cooking, in that order (fermentation being the best).
Note also that there are many processed meat substitutes products, similar to TV dinners, etc. – they may be vegetarian/vegan, but they are still processed, and often still unhealthy (which may be to what you referred in your original note about not being healthy).
Other protein sources considered important include nuts, seeds, and beans (beans are in the “carbohydrate” section of the menu planner, but are still an important protein source). However, many other foods have a fair amount of protein, such as quinoa and similar grain-type foods, regular grains, and even some vegetables and mushrooms (in that order).
Combining amino acids at the same meal is no longer considered essential in vegetarian cuisine, but if you are interested, the richest combinations are those of a grain with a legume or legume-based meat substitute.
We are always upgrading the vegetarian route of the Menu Planner, so when you choose this route, it will get easier and easier to build a menu, especially as you try new foods. Be patient in finding the right recipes – it really is worth it.

Hi Ossie, thank you so much for your reply. I’m a vegetarian, not a vegan. I feel a lot better now about trying some of the foods you mentioned. I also know now to be careful with soy-and make sure it is organic. I look forward to trying quorn and being a little more adventurous with my options. Thank you again! 🙂

Hi, Kat. Congratulations on your success, and thank you for the inspiration.
Kefir and kombucha are absolutely wonderful. You can swap the kefir in for yogurt in the menu planer.

WOW :DDD Thank you, Ossie. Unbelievable something so good is good for you! Really simple to make, too. Go figure. Why in the world don’t restaurants/schools/soda companies offer it as a healthy alternative vs stuff loaded w aspartame and the like…..I guess that was a rhetorical question based on the premise they are concerned w our health….Thanks again 😀

Thank you Ossie. If I i change to flavored (w/ live active cultures), how do I adjust the calories? I tried adding flavored yogurt to my menu, but didn’t see it as an option.

Funnily enough Apensa I actually prefer the cold slaw to the potato salad! And the patties are usually kinda nice because they are home made from lean beef so I know exactly what are in them. My downfall is white bread!…and perhaps maybe (a lot) the alcohol!

Nah I have decided once every so often is ok. I am sticking to the regime quite well and I am now unlikely to ‘blow out’ again until August when my birthday hits.

I am now teaching my sons to try to follow the planner lol they take a lunch to school and each day they are surprised what it is in it. My middle son, who has always had ‘eating’ problems is finding the eating every 2-3 hours very suitable and he is almost 14. For the first time he is actually eating close to what I call a good diet and he is now choosing fruit to eat rather than saying ‘I hate….’ all the time 🙂

Hi, Tstands. Flavored yogurt is available at breakfast, but if you want it at lunch, you have two options: (2) substitute a fruit serving for a free vegetable, or (2) drop a slice of bread or cut the serving of potatoes or grains in half.