Quote:
Originally Posted by Sandhya
And hey....if anyone can suggest-is paneer (what we call cottage cheese in India ) simialr to Ricotta i believe ,allowed?........and what portions?....
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Paneer, or pressed ricotta, farmer's dry curd cottage cheese, pressed queso fresco, etc., is completely 'allowed.' 1/4c ricotta has 7g protein and 2g carbs; farmer's dry curd cottage cheese is about the same. You just have to watch your portion sizes.
There's no need to eat meat on low carb, but Atkins Induction's 20g carb limit can be very tricky as a vegetarian, especially if you aren't ovo-lacto. Try to find a high quality protein powder, either whey based or soy based, which you can use to make shakes, and in baking to oomph up recipes that use nut flours like almond meal.
I find low carb as a Protein Power vegetarian MUCH easier than as an Atkins vegetarian, but YMMV. The menu plans posted are okay as far as they go, but they are light on protein, which you really need to effectively reshape your body. Protein Power, written by Drs. Michael and Mary Dan Eades, allows up to 40g ECC in Phase I. IMO that makes staying vegetarian a LOT easier. However, Protein Power *does* emphasize getting a minimum protein daily requirement based on your lean body mass...and even at five feet tall, my protein minimum per day is 80g.
A typical menu for me would look more like this:
Breakfast: cinnamon hazelnut Kefir protein shake (37g protein, 12g ECC)
snack: an oz. of mixed nuts or an almond meal-cranberry scone (16g protein, 6g ECC)
Lunch: green salad with browned tempeh cubes, pumkin seeds and shredded cheese (30g protein, 7g ECC)
snack: ricotta and berries (7g protein, 5g ECC)
Dinner: egg-drop broth with shredded vegetables; maybe a Joseph's reduced carb oat bran pita with shredded cheese or a pappadum with shredded cheese (20g protein, 10g ECC)
That would be as much as 100g protein, and 40g ECC. I usually go over my protein minimum recommendations (which is okay) but try to never go under them.
Gaelen