Weight Loss Forum

[preesi]

Vegan Phase 1 Guidelines and Allowed Foods List
BREAKFAST
Protein: Quantity is not limited. See choices
Vegetables: Minimum 1/2 cup. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 tsp mayonnaise or oil (optional) See choices

LUNCH
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 Tbsp mayonnaise or oil. See choices

DINNER
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 Tbsp mayonnaise or oil. See choices

SNACK- Snacks are required.
Choose from the Protein or Vegetable list, or eat nuts from the Fats list.

PROTEIN CHOICES

BEANS, 1/3 cup
Black
Black-eyed Peas
Broad
Butter
Chickpeas
Kidney
Lentils
Lima
Navy
Pigeon
Pinto
Soya
Split Peas

CHEESE (FAT-FREE OR LOW-FAT)

American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone
Ricotta
String
Swiss

EGGS
The use of whole eggs is NOT limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.

TOFU
Use soft, low-fat or lite varieties, 1/2 cup

MEAT SUBSTITUTES

Bacon, simulated, 2 slices
Burger, low-fat, 1 ounce
Chicken patties and nuggets, low-fat, 1 ounce
Hot dogs, low-fat, 1 ounce
Sausage, 1 patty or 1 ounce
Soy crumbles and patty mixes, 1/4 cup or 2 ounces
Seiten, 1 ounce
Soy Nuts, Roasted, 1/4 cup
Shoyu
Tamari
Miso
Tempeh, 1/4 cup

VEGETABLES

Artichokes
Asparagus
Beans (black, butter, chickpeas, green,
Italian, kidney, lentils, lima, pigeon, soy, split peas, wax)
Broccoli
Cabbage
Cauliflower
Celery
Collard greens
Cucumbers
Eggplant
Lettuce (all varieties)
Mushrooms (all varieties)
Snow peas
Spinach
Sprouts, alfalfa
Squash, spaghetti
Squash, summer
Tomato (limit to 1 whole or 10 cherry per meal)
Turnips
Water chestnuts
Zucchini

DAIRY(with suggested servings sizes)

Milk
Light soy, 1/2 cup
Fat-free or 1%, 1/2 cup
Soy milk, light, 1/2 cup
Rice Dream®, 1/2 cup
Vegelicious®, 1/2 cup
Yogurt - Plain, low-fat or fat-free, 1/2 cup

FATS (with some suggested serving sizes)
MONOUNSATURATED
Oil, canola
Oil, olive
POLYUNSATURATED
Mayonnaise (do not use fat-free)

NUTS

Almonds, 15 whole
Brazil, 2 medium
Cashews, 6 whole
Peanut butter, 1 tsp
Peanuts, 20 small
Pecans halves, 15
Pine Nuts (Pignolia), 2 tsp
Pistachios, 30
Macadamia, 4
Walnuts halves, 15

[Cyberella]

VEGAN Guidelines, Phase 2
Adding More Carbs to your diet
Remember, reintroduce carbs gradually back into your diet, and observe the effect it has on your weight loss.

Fruits: 1 fruit serving allowed daily (with Lunch or Dinner). Gradually increase to 3 total servings for the day. See FRUIT choices
Starches: 1 starch serving allowed daily (with any meal). Gradually increase to 2 or 3 total servings for the day. See STARCH and CARB choices. Do not add a starch for both Dinner and Breakfast. Choose one meal or the other.
Milk and Dairy: 1 - 1 1/2 cups allowed daily (including yogurt) See DAIRY choices in Phase 1
Snacks: Snacks are now optional: Choose from the Protein, Vegetable, or Fruits list, or Nuts. Plain, low-fat or fat-free yogurt is also allowed in Phase 2 and Phase 3

Additional VEGETABLE Choices (in Moderation):

Beets
Carrots
Corn
Potatoes
Yams

FRUIT Choices (with suggested serving sizes)

Apples, 1 small
Apricots, 4 whole fresh, or 7 dried apricot halves
Blueberries, 3/4 cup
Cantaloupe, 1/4 or 1 cup chunks
Cherries, 12
Grapefruit, 1/2
Grapes, 15
Kiwi, 1
Mangoes, 1/2
Oranges, 1
Peaches, 1 medium
Pears, 1 medium
Plums, 2
Strawberries, 3/4 cup

STARCH and CARB choices (with suggested serving sizes):

Bagel, small, whole-grain, 1/2 small
Bread, 1 slice

multigrain
oat and bran
rye
whole-wheat

CEREAL, 1/2 cup

Fiber One
Kasha, cooked
Kellogg's Extra-Fiber All Bran
oatmeal (not instant)
other high-fiber
Muesli, toasted
Uncle Sam
Couscous, 1/2 cup
Muffins, bran, sugar-free (no raisins), 1
Pasta, whole-wheat, 1/2 cup
Peas, dried, green, 1/2 cup
Pita, 1 small

stone-ground
whole-wheat
Popcorn, 1/2 cup
Potato, small, sweet, 1 small
Quinona, cooked 1/2 cup
Rice, 1/2 cup

brown
wild
Wheat germ, 3 Tbs.

[Cyberella]

VEGAN Guidelines, Phase 3
Maintenance and Lifetime Responsible Choices
By now, you have reached your desired weight, and are able to make Common Sense Choices as to which Carbs you can enjoy in moderation, and which Carbs are not good for your individual Lifestyle. The additional choices presented here should be gradually and attentively added, just as you did in Phase 2.

Fruits: 3 fruit servings allowed daily. See choices in Phase 2, and Additional FRUIT choices.
Starches: 3 to 4 starch servings allowed daily. See choices in Phase 2 and Additional STARCH and CARB choices.

Additional FRUIT choices (In moderation):

Bananas, 1/2
Canned fruit, juice packed, 1/2 cup
Fruit juice, 1/2 cup
Pineapple, 1/2 cup
Raisins, 2 Tbs.
Watermelon, 1 cup

Additional STARCH and CARB choices (in moderation):

Bagel, refined wheat, 1/2
Bread, refined wheat/white, 1 slice
Cornflakes, 1/2 cup
Matzo, 1 ounce
Pasta, white flour, 1/2 cup
Potatoes, baked, 1 medium
Potatoes, instant, 1/2 cup
Pretzels, 1 ounce
Rice, white, 1/2 cup
Rolls, dinner, 1 medium