Sauté with water or veggie broth to avoid extra fat from oil.
Try baking veggies on a sheet pan in the oven. Toss with some balsamic vinegar ahead of time.
Learn/experiment with mixing spices/herbs for flavor instead of relying on oil or other fats.
Avoid eating high fat foods like nuts as a snack. Use a small amount on top of a salad to add a little crunch.
Try whole grains like millet, barley, black rice & buckwheat instead of processed foods like noodles.
Cookbooks- Beat Cancer Kitchen, The Kick Diabetes Cookbook, Be a Plant-based Woman Warrior, Forks over Knives magazine

I’d try focusing on increasing the amount and variety of vegetables that you eat, so that veggies are roughly half of what you eat, and eating whole grains. I think if you do those things, the low fat part will mostly take care of itself. For protein, beans, lentils, tofu, low fat cottage cheese would all be low in fat.

My two most common meals now that I'm restricting calories (lost 10 pounds, 20 more to do) are

1. Black beans, brown rice, and squares of extra firm tofu, microwaved with salsa.

2. Romain lettuce with sliced apple, two original boca burgers (the 70 calorie kind), and two hardboiled eggs -- with a small amount of dressing. Makes a huge meal, and it's under 450 calories.

Roasted chickpeas, brown rice, veggies and harissa.

Cut up butternut squash, salt pepper it, and add Penzey's Galena Street spice, and then roast cubes until edges are starting to brown. Also roast some onions (on same sheet, they dont need as much time as the squash). Meanwhile, boil some farro and drain. Brown some pine nuts in olive oil. Toss everything together. It's easy and delicious and super low fat.

That's what I have for lunch. Yum.

If you eat eggs - a poached egg on everything. I love TJ’s roasted potatoes with onions/peppers, add some black means spiced up and throw an egg on top.

Also stews at this time of year, butternut squash, tomato. Can add orzo or faro.

I love the Jennifer Aniston salad and you can just cut down on the feta (quinoa, cucumber, mint, parsley, chickpeas, pistachio and feta with lemon and olive oil.)

Big salads for lunch. Go light on the dressing.

Soup - vegetable, lentil, bean, soybean, miso.

Chickpeas. In curry, with couscous, as hummus. Lentils. In curry, soup, salads.

Anonymous wrote:Ratatouille, Chana Masala, tofu stir fry. Those ate my go to vegetarian dishes. I do put cheese on my Ratatouille for serving but you could cut it down.

This is helpful. Thank you! Please send more meal suggestions. What do you eat for lunch?

Cook books and home made food, you can control what is going in much more than restaurant or pre-cooked meals.

Ratatouille, Chana Masala, tofu stir fry. Those ate my go to vegetarian dishes. I do put cheese on my Ratatouille for serving but you could cut it down.

I need to start eating a lot fat diet, and I’m a vegetarian. I don’t currently eat a low fat diet AT ALL. I’m currently more of a cheeseatarian. Can you please help me with meal ideas? I am overwhelmed and don’t even know how to get started.