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Help! Newbie here:). I’m so lost, when I signed up I selected NO meat and all the meal plans it gav me has meat. I created a meal plan BUT my question is can I substitute and use Lightlife Ground (Vegan) and the Lightlife Sausage. Also vegan cheese, cream cheese, and tofu where regular meat and cheese is used? I havent seen many options for vegan meals or I am just missing how to add them and/or find them. Thanks so much for the help and sorry for all the questions!
Hi, AdventurousMom. Yes, you can generally substitute vegan products, though each will be handled a bit differently to maintain the keto-supportive nature of the menus. Because the meaty products tend to be lower in fat than the fatty meats in the menu, and soy fat isn’t the best, I recommend supplementing with olive or coconut oil (in cooking) and flaxseed oil (for cold dishes, to get omega-3s) – 1 teaspoon for each two ounces of the plant-based versions. Some vegan cheeses are fine as is, but be sure to check the label – if the fat per serving is less than the sum of protein+carbohydrate, add a teaspoon of any of the above oils to each cheesy ounce (the best option is to make your own, e.g. nut cheeses like https://www.trimdownclub.com/recipe/basic-dairy-free-feta/ can be used as is, ounce for ounce). Tofu has a good fat:protein ratio, but is lighter over all – so 2 ounces for each ounce of meat/chicken/fish.
We do indeed have many vegan recipes (or recipes that can easily be “veganized,” with the switch detailed in the ingredients list), but most were not included in the keto program. The development team is working on that, as they understand how important it is.Hi there I’m new and planning on starting my meal plan this coming Monday. I printed out the menu’s but I have 2 questions. 1. the snacks seems like there is a lot of food. Am I supposed to eat all of it or only pick 1 thing. And 2. for my first dinner it says ” 6 oz of Cod, 1 cup eggplant and 1 cup couscous” How do I get a recipe for that meal? Thank you!
Hi, Slauer. The intention is for you to eat all of the food in the menu. The goal is to keep your metabolism going and prevent hunger, while making sure you’re well-nourished but not overfed. The food items are generic to enable you to select how you want to prepare them, guided by ideas in our searchable recipes collection (link in the toolbar at the top of each site page).
For example…
COD: https://www.trimdownclub.com/recipe/basque-style-fish-with-stewed-peppers/ – you can use the eggplant for the vegetables
COUSCOUS: https://www.trimdownclub.com/recipe/lemon-herb-couscous-salad/ (1/8 of the recipe = a serving)
EGGPLANT: https://www.trimdownclub.com/recipe/roasted-vegetables/Hi, Catwoman. Scallops would be fine. You can substitute any fresh or frozen seafood, ounce for ounce.
Hi, I’m just starting week 2 of the diet and I am still not sure I’m doing it right. I followed the assigned menus with a few alterations that I asked about. But I think I must be missing where all the “free foods” are. Are we allowed free foods to start? I haven’t had a slice of bread or rice with any or menus as they were not on the menu itself. Just wondering.
Hi, Jody912. There are no starchy carbohydrates in your menu because you selected the keto route, which is nearly devoid of carbohydrates in general. If you are missing bread, you can try our recipe (https://www.trimdownclub.com/recipe/keto-coconut-flax-bread/), or buy a similar product in a store or online, and you can use “riced” cauliflower (grated) in place of regular rice and a vegetable serving. You may also like “skinny” konjac pasta and rice products.
Keto “free” foods and beverages are essentially coffee, tea and similar infusions, raw salad greens, cucumber, and celery, as well as seasonings such as vinegar, lemon/lime juice, and spices.
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