Key to doing Atkins as a vegetarian is to remember, you want your protein portion bigger and your veggie portion will be smaller -- on OWL, you can eat more veggies.
Proteins: Cheese, eggs, tofu, tempeh, some veggie burgers, some fake veggie "meats" (hotfdogs, etc), wheat seitan, quorn (mushroom protein), Nuts (AFTER Induction).
As far as tempeh, be careful to make sure you eat all-soy tempeh. Many of them have grains in them!!! so check the carb count on the back. if it is similar to tofu carb count, that's the one you want.
Here is a list of ovo-lacto vegetarian meals that are Atkins legal. The items with stars are induction-worthy:
-Sandwiches made in a lettuce wrap or raw collard green wrap (my current favorite .5 c cheddar, 1 oz cream cheese, 2T salsa melted in a lettuce leaf. Wrap a second lettuce leaf around that)
-Sandwiches made with homemade "spinach bread" See recipe below.
* stirfried tofu + vegetables with soy sauce or lc hoisin sauce (made by Steele - not induction)
* greek salad with feta, olives, hardboiled egg - you could even throw some tofu or almonds(not induction) in.
* Omelette with cheddar cheese or Swiss Jarlsberg Cheese or veggies
* Spinach or Broccoli Quiche - either egg-based or tofu-based
- Swiss Cheese and Spinach melt on lowcarb bread or spinach "bread" recipe (see below)
- Portobello Mushie sandwich with cheese
* Eggplant parmesan (I dip eggplant slices in egg, fry em up, eat with cheese on top and/or a tiny amount of tomato sauce.)
- Lasagna made with cabbage leaves as noodles (recipe on recipe board)
* Miso Soup with Tofu
- Vegetable soups, like cream of broccoli made with vegetarian bouillon (mine is 1 carb per cube)
- Fried Tofu with Lowcarb peanut sauce (also made by Steele) and cauliflower "rice"
- Sheratake Noodles with alfredo sauce or sauteed roasted vegetables and parmesan, or LC tomato sauce
* Spaghetti Squash instead of noodles with a creamy tomato sauce and stirfried tofu (one of my favorites!)
- lowcarb Tortillas with stirfried tofu and spices, cheddar, lettuce, etc etc (you can also use the "spinach bread" or fried cheese base for the tortillas)
- Vegetarian fajitas wrapped in lettuce leaf wrap or raw collard green wrap
- Cheese and veg quesadillas using the LC tortillas or other options above
* Indian food! Like Saag Paneer - use either the paneer cheese or substitut stirfried tofu- yum!!
- Pizza with LC Tortilla or spinach bread recipe as a pizza base or check out all the pizza recipes on the recipe board
* use vegetarian soy fake hamburger for the meaty recipes from the recipe board
* Check out the "quorn" products at the healthfood store - a protein derived from mushrooms.
- black soybeans are a good alternative for beans in chilis as they are lower carb. Also add some crumbled tofu or fake hamburger.
* Check out the cauliflower recipes on the Recipe board for fake mashed potatoes and for fake fried rice. I like to serve different concoctions over these as you would with rice or noodles ...
- Do not forget nuts as a protein source. There are many recipes for nut roasts (mostly from the uk). They are like a meatloaf made of nuts, lol! I am sure you could tweak to make lc.
- All-soy tempeh .. but beware of the tempeh with grains in it it is higher carb.
At restaurants, order either: 1. eggs, omelettes, etc and a vegetable, or 2. A big salad like a Cobb salad minus the turkey or chicken and bacon. 3. Ask for pasta dish minus the pasta, have them put the sauce over a plate of steamed veggies, 4. Stirfried tofu at the Chinese 5. Saag Paneer and other dishes at indian restaurants
hth! If I can help in any other way, feel free to contact me
******Spinach Bread******
Butter for greasing baking dish
1 (10 ounce) package frozen chopped spinach - thawed and drained
4 large eggs - beaten
1/4 teaspoon crushed garlic
Salt and freshly ground black pepper
Preheat oven to 400 degrees. Butter an 8x8 glass baking dish.
Mix together spinach, eggs, garlic and season with salt and pepper.
Pour into prepared pan.
Bake for 15 minutes until mixture is set.
Allow to cool slightly. Cut into 4 squares.
Use spatula to remove squares from pan.
Refrigerate or freeze until ready to use.
Variation: To make a whole loaf of this bread, triple the ingredients and
pour into well buttered loaf pan. Place pan on baking sheet and bake for 1
hour and 15 minutes at 350 degrees. A whole loaf will yield 12 slices. Use
what you need and wrap well and freeze extra slices or loaves.
Quote from Suzanne: This is a must-try recipe. I consider it one of the
cornerstone recipes of this book. I have given you two ways to make this
bread-- in a glass baking dish or tripling the recipe and making it in a
loaf pan. It takes longer to cook in the loaf pan, but you end up with a
whole loaf of bread that you can slice and freeze. Then you have spinach
"bread" for a whole variety of sandwiches. Try my green eggs and ham recipe
(p.181), or invent some of your own.
Also make sure you get all the water out of the spinach or you won't get it
to turn into a dry loaf! You can also try with half the eggs called for …
The total carb count: Carbs: 11, Fiber 7, Calories 430, Protein 39 and Fat
20
Per slice (4 slices): 1 net carb, 107 calories
My tweaks:
I have been making this using 2 whole eggs and 2 egg whites in order to
lower the calories since I am eating very low-cal as well as lowcarb. I
upped the crushed garlic to .5 teaspoon since it wasn't garlic-y enough for
me, lol! and swapped out the salt for garlic salt. I also use a larger pan
- - -- like 13x9 and it comes out nice and thin for a pizza crust.