Lifestyle Choices

It is easy to adapt all of the recipes and meal plans. Here are some simple suggestions for making the recipes vegetarian:

• Replace the meat or fish in a recipe with Portobello mushrooms or aubergine, but remember that this will raise the carbohydrate levels in the recipe. You will also need to take extra whey-protein drinks and maybe increase your intake of nuts and high protein snacks to keep your protein levels high enough.

• Cook with tofu instead of the meat or fish. However, tofu has a quarter as much protein per gram as meat and a third as much as most fish. This means that not only should you replace the meat or fish in a recipe with a higher amount of tofu, but you should also add whey-protein powder to the recipe or supplement your meal with a whey-protein shake.

• If you eat fish, simply replace the meat elements of a recipe with a fish equivalent. Most of the recipes can easily be adapted in this way.

• If you don’t eat fish, then be vigilant about taking 2 teaspoons of flaxseed oil a day to ensure you are getting sufficient omega-3 essential fatty acids.

• Add some whey-protein powder to sauces and soups as a means of increasing their nutritional value.

Fast Vegetarian Dieting Track

The Fast Track plan is the most difficult to adapt for vegetarians because there are so many vegetarian staples that are restricted or not allowed. Once you move on to the other plans you can start to reintroduce a lot of these foods and things should become easier.

When you adapt Fast Track for a vegetarian diet, it is important that you plan to eat plenty of cashew nuts, tofu, dairy products, fortified soya milk, kale, broccoli, eggs, leafy vegetables, celery and radishes to ensure that you are getting a full compliment of vitamins and minerals.

It is also very important that you eat the right amount of protein. Here are some suggestions for eating around 150g protein daily on vegetarian version of the fast track plan:

• 2-egg omelette with 15g (1/2oz)of whey-protein powder added to the mixture = 26g protein
• 200g (7oz) cottage cheese = 26g protein
• 125g (4oz) feta cheese salad = 23g protein
• Whey-protein shake = 20g protein
• 25g (1 oz) walnuts 7g protein
• 25g (1oz) sunflower seeds = 6.5g protein
• Whey protein drink = 20g protein
• 150g (5oz) tofu = 12g protein
• daily allowance of 250m1 (8 fl oz) milk = 8g protein

Keep on Vegetarian Dieting Tracking

When you move on to the Keep on Tracking it would also be wise to continue having whey-protein drinks on a daily basis to ensure that you are maintaining a reasonable level of high Biological Value protein in your diet. Three protein drinks per day would ensure around 60 grams of high quality protein per day. Alternatively, you could incorporate whey-protein powder into sauces and soups to increase their nutritional value.

These foods should be gradually re-introduced during Keep on Tracking:

• Oats
• Lentils, cooked
• Rice, brown, long grain
• Chickpeas, cooked
• Wild rice
• Wholegrains

No Vegetarian Dieting Backtracking

Don’t fall back into your old eating habits. The following tips will help you to make these choices when planning your diet in the future.

• Eat rye bread or wholegrain bread rather than white bread.
• Try eating chickpeas, soya beans, pulses, brown rice or wild rice.
• Choose wholewheat pasta rather than pasta made from refined flour.
• Eat plenty of raw fibrous vegetables, instead of relying on cooked dense vegetables such as carrots.
• Moderate your intake of potatoes.
• Eat enough protein — supplement your diet with whey protein drinks if you need to.
• Make sure that you are getting sufficient omega-3 fatty acids in your diet.

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