WFPBNO

[Anonymous]

Last two posters - do either of you have any website or cookbook recommendations for recipes?

[Anonymous]

Anonymous wrote:Last two posters - do either of you have any website or cookbook recommendations for recipes?

I use a lot from Mark Bittman's Vegan before Six, Veganomicon, and just my own favorite foods. I don't use a ton of recipes though because I enjoy cooking and experimenting.
I try to make sure each meal has a whole grain or a pulse and a lot of vegetables.
I make a lot of red beans and rice, modified with brown rice. Black bean stew, sometimes over steamed potatoes. Whole wheat pasta with lots of spinach and/or mushrooms. Portobello caps with eggplant and tomato puree. Occasionally a strip fry with air crisper tofu. Three pepper, onion, and mushroom tacos with refried black beans and avocado.

Breakfast would be oatmeal, a nut butter, and berries. Avocado toast. A Dave's killer bagel with hummus, cucumbers, and cilantro. Fruit salad and tofu scramble (the recipe with turmeric).


I adjust for the flavor profiles I like and my family likes. Obvi, none of these are low carb, but with portion control, they are a good mix of macros and low calorie enough to help you lose weight. If you are not losing weight, you can just eat more

[Anonymous]

I will also add that I always have salad ingredients ready to go so if I am still hungry, I just add a dense salad with oil and vinegar, or often, just lots of black pepper, lemon, a little olive oil and big salt crystals.

My family likes their honey mustard and ranch

They are not vegan, but they do eat vegan dinners, because that is what I make. They load up on their dairy and meat in other meals!

[Anonymous]

No oil increases your risk for other issues.

Polyunsaturated fats are essential fats. That means they're required for normal body functions but your body can't make them. So you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation.

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

[Anonymous]

Anonymous wrote:No oil increases your risk for other issues.

Polyunsaturated fats are essential fats. That means they're required for normal body functions but your body can't make them. So you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation.

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

I am vegan who would never go no oil, but I don't think anyone is denying the importance of MUFAs, PUFs or Omegas. But truthfully, you can get all these fats from foods, along with fiber and nutrients that oil does not have.

[Anonymous]

Oil is not important. According to many plant based high nutrition diets, oil is just empty calories and only fat. You can get the same fat by eating nuts, seeds, some avocado or coconut. No oil does not mean no fat.
Also it is easy to cook without oil. Just use water or broth to saute. Get an air fryer and you can make a lot of yummy food without oil. Please look up plant based doctors like Dr. Joel Fuhrman (the author of "Eat to Live") and Dr. Michael Greger (author of "How not to die"). There are so many people who have transformed their lives and reversed lifestyle diseases by following these diets. Dr. Fuhrman focuses on high nutrient foods called GBOMBS (Greens, Beans, Mushrooms, Onions, Berries and Seeds/Nuts). Dr. Greger focuses on Daily Dozen (Beans, Berries, Other Fruits, Cruciferous veggies, Greens, Other veggies, Flax seeds, Nuts, Spices, Whole grains, Beverages and Exercise)

Vegan food can be empty carbs and need not be healthy (think white rice, bagels, French fries, processed mock meats, sugary floury desserts). A WFPB diet is based on whole plant foods and provides optimum nutrition.

[Anonymous]

I'm glad this is working for you. I have mild gastroparesis and this diet sounds awful for me.

It's fascinating how different our bodies are, how some things work well for some people and the opposite works well for other people.

[Anonymous]

Anonymous wrote:would love to see a sample menu for the day and any links to recipes.

Breakfast - Green smoothie, Oatmeal or Overnight oats with plant based milk, berries, nuts, seeds, Scrambled tofu and sautéed veggies, Savory oatmeal with veggies
Lunch - Big ass salad with greens, beans, some raw veggies, some cooked/roasted veggies, fruit, nuts, seeds
Dinner - Some sort of a soup or bean and veggie stew served over whole grain/bean pasta with steamed/stir fried veggies. Think brown rice with spinach lentil dal and veggies, or a Mexican rice/quinoa, beans and other fixins

[Anonymous]

Anonymous wrote:

Anonymous wrote:would love to see a sample menu for the day and any links to recipes.

Breakfast - Green smoothie, Oatmeal or Overnight oats with plant based milk, berries, nuts, seeds, Scrambled tofu and sautéed veggies, Savory oatmeal with veggies
Lunch - Big ass salad with greens, beans, some raw veggies, some cooked/roasted veggies, fruit, nuts, seeds
Dinner - Some sort of a soup or bean and veggie stew served over whole grain/bean pasta with steamed/stir fried veggies. Think brown rice with spinach lentil dal and veggies, or a Mexican rice/quinoa, beans and other fixins

Thank you!!

[Anonymous]

Anonymous wrote:

Anonymous wrote:Congrats!

I did smth very similar last summer although I didn't know the name of that diet. I was in a remote village in Eastern Europe and was mosly eating what I could buy from local people - veggies, eggs, cottage cheese, rarely some chicken - and avoiding small stores with commercially produced food. I lost about 10 pounds in one month. I probably should open a weightloss rehab there

But I also went low calorie at the same time, so I am not sure if it was all about calorie restriction or the food I ate also mattered.

So I am very interested whether you were tracking how many calories a day you had?

The food you eat doesn't matter. At the end of the day weight loss always comes down to a calorie deficit. Different combos of food/different diets work better for some people than others so you need to figure which plan you can see yourself sticking to for the long term.

DP. The food you eat does matter. Stop lying to yourself. Food you eat makes you eat more or less or causes insulin resistance. One donut vs cabbage?!

[Anonymous]

I ate like that for a week and gained 4 lbs. Not for everyone.

[Anonymous]

I’m interested for overall personal health and environmental and ethical reasons. People who “gain” from eating health-promoting plant foods with bodies that “can’t access” protein from plant sources, and argue there’s no true difference for you or others or the planet in moving this way are full of crap.

[Anonymous]

Anonymous wrote:I’m interested for overall personal health and environmental and ethical reasons. People who “gain” from eating health-promoting plant foods with bodies that “can’t access” protein from plant sources, and argue there’s no true difference for you or others or the planet in moving this way are full of crap.

They may be full of crap from the fiber, but that doesn't mean they are lying.

There's a reason that people are omnivores and that no traditional diet is vegan.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Congrats!

I did smth very similar last summer although I didn't know the name of that diet. I was in a remote village in Eastern Europe and was mosly eating what I could buy from local people - veggies, eggs, cottage cheese, rarely some chicken - and avoiding small stores with commercially produced food. I lost about 10 pounds in one month. I probably should open a weightloss rehab there

But I also went low calorie at the same time, so I am not sure if it was all about calorie restriction or the food I ate also mattered.

So I am very interested whether you were tracking how many calories a day you had?

The food you eat doesn't matter. At the end of the day weight loss always comes down to a calorie deficit. Different combos of food/different diets work better for some people than others so you need to figure which plan you can see yourself sticking to for the long term.

DP. The food you eat does matter. Stop lying to yourself. Food you eat makes you eat more or less or causes insulin resistance. One donut vs cabbage?!

(I am the first pp you are quoting)

But donut and cabbage are so different on calories, lol. I simply can't eat 450 calories in cabbage

Now, if you compare 450 calories from a donut and 450 from 4 apples, that's more interesting. Of course, apples will fill you up much more than a donut. And, of course, apples are healthier. But calorie-wise, they are the same. Then again, they have different glycemic index, and it matters a lot, too.

'The more I know, the less I know' *sigh. But that's why I try to stick to low carb and don't even choose between apples and donuts

[Anonymous]

Anonymous wrote:

Anonymous wrote:I’m interested for overall personal health and environmental and ethical reasons. People who “gain” from eating health-promoting plant foods with bodies that “can’t access” protein from plant sources, and argue there’s no true difference for you or others or the planet in moving this way are full of crap.

They may be full of crap from the fiber, but that doesn't mean they are lying.

There's a reason that people are omnivores and that no traditional diet is vegan.

Perhaps. I’ll trust Neal Barnard and Michelle McMackin before anyone here. I agree that we are all different.