Following a low-carbohydrate diet without meat?
-
Eating less carbohydrates is not that difficult.
-
Simply replace the sugars and starches in your diet with vegetables, meat, fish, eggs, nuts and fats.
-
Seems pretty easy unless you don't eat meat.
-
11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu
-
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad
-
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade
-
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
-
Conventional low-carb diets rely heavily on meat, making them anything but ideal for vegetarians.
-
But this need not be the case.
-
But this doesn't have to be the case.
-
Anyone can follow a low-carb diet, even vegetarians and vegans.
-
5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake
-
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat
-
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce
-
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
-
In this article I show you how to eat low-carb without meat!
-
In this article I'll show you how to eat low-carb without meat!
Why eat low-carbohydrates?
-
In recent years, numerous studies have shown that a low-carb diet can help you lose weight (without counting calories).
-
In recent years, numerous studies have shown that a low-carbohydrate diet can help you lose weight (without counting calories).
-
One of the main reasons is that these diets can significantly reduce appetite, causing you to consume fewer calories without consciously trying to eat less.
-
20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti
-
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango
-
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos
-
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
-
But a low-carbohydrate diet has a positive effect on health in other ways too.
-
These diets are very effective in fighting harmful belly fat, and they tend to reduce triglycerides and significantly increase HDL (called good cholesterol). They also tend to lower blood pressure and blood sugar.
-
These diets are very effective in fighting harmful belly fat, and tend to reduce triglycerides and significantly increase HDL (so-called good cholesterol). They also tend to lower blood pressure and blood sugar.
-
While not everyone needs to eat low carbohydrates, this has important benefits for people with obesity, metabolic syndrome, diabetes and certain neurological disorders.
-
A low-carbohydrate vegan diet can also be very healthy. Studies of a vegetarian low-carbohydrate diet (25% of calories as carbohydrates) have shown that such a diet is much healthier than a regular low-fat diet and even a low-fat vegetarian diet. [! 192298 => 1130 = 13!] Different types of vegetarians
-
A low-carbohydrate vegan diet can also be very healthy. Studies of a vegetarian low-carbohydrate diet (25% of the calories as carbohydrates) have shown that such a diet is much healthier than a regular low-fat diet and even a low-fat vegetarian diet.
Different types of vegetarians
-
There are different types of vegetarians. None of them eat meat or fish.
-
The two most common types are lacto-ovo vegetarians and vegans.
-
Lacto-ovo vegetarians (or simply vegetarians) do eat dairy products and eggs, but vegans don't eat animal foods at all.
Dairy products and eggs are low in carbohydrates
-
Eggs and dairy products, without added sugar, are low in carbohydrates, but are high in protein and fat. For vegetarians (not vegans) they are perfect for following a low carbohydrate diet.
-
Eggs: Contain only trace amounts of carbohydrates. Choose organic or omega-3 fortified eggs if you can.
-
Yogurt, Greek yogurt and kefir: Choose unsweetened, full-fat versions of dairy products. Preferably look for dairy with live cultures for an extra probiotic boost.
-
Grass-fed butter: Butter from cows that have been allowed to graze freely is healthy and can be eaten in moderation on a low-carbohydrate diet.
-
Cheese: Very nutritious and of course very tasty, can be used in all kinds of recipes.
-
These foods are also rich in vitamin B12, a vitamin not found in plant foods. Vegetarians can get their full vitamin B12 requirement from these foods, while vegans should probably take supplements.
Low carbohydrate plant foods (for both vegetarians and vegans)
-
There is actually a huge variety of low-carbohydrate plant foods.
-
There is actually a huge variety of low-carb vegetable foods.
-
Many of these foods are also rich in proteins and fats.
-
Vegetables: Many vegetables are low in carbohydrates. This includes tomatoes, onions, cauliflower, eggplant, peppers, broccoli and Brussels sprouts.
-
Vegetables: Many vegetables are low in carbohydrates. This includes tomatoes, onions, cauliflower, eggplant, peppers, broccoli, and Brussels sprouts.
-
25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks
-
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing
-
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li
-
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
-
Fruit: Berries such as strawberries and blueberries are fine to eat on a low-carb diet. Depending on how many carbohydrates you want to eat, other fruits may also be acceptable. Fruit with a lot of sugars, such as banana or mango, should be consumed only occasionally.
-
Fruit: Berries such as strawberries and blueberries are fine to eat on a low-carb diet. Depending on how many carbohydrates you want to eat, other fruits may also be acceptable. Fruits with a lot of sugars, such as banana or mango, should be consumed only occasionally.
-
Fatty fruits: Avocados and olives are incredibly healthy. They are low in carbohydrates, but many healthy fats.
-
Nuts and Seeds: Nuts and seeds are low in carbohydrates, but rich in protein and fat. This includes almonds, walnuts, macadamia nuts, peanuts and pumpkin seeds.
-
Soy: Foods like tofu and tempeh are high in protein and fat, but low in carbohydrates. This makes them acceptable on a low-carb vegetarian / vegan diet.
-
Note: soy is not an optimal choice because of the plant estrogens, but is acceptable as long as it is not used more than once a week.
-
Legumes: Some legumes, such as green beans, chickpeas, and more.
-
25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula
-
15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel
-
35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli
-
30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
-
Healthy fats: Extra virgin olive oil, avocado oil and coconut oil.
-
Chia Seeds: Most of the carbohydrates in chia seeds are fiber, so almost all of the useful calories come from protein and fat.
-
Dark chocolate: If you choose dark chocolate with a high cocoa content, you will get good fats and few carbohydrates.
How many carbohydrates should you eat per day?
-
There is no fixed definition of what low-carbohydrate food means.
-
It is important to experiment and find out how many carbohydrates you can eat to achieve your goals.
-
That said, these guidelines can help at the beginning:
-
100-150 grams per day: This is a decent range for when you've reached the maintenance phase and is good for people who exercise a lot.
-
50-100 grams per day: This should lead to automatic weight loss, and is a good range for people in the maintenance phase who don't exercise much.
-
20-50 grams per day: With an intake of such low carbohydrates, you will lose weight quickly without experiencing much hunger. This range creates a state of ketosis.
-
Vegetarians can easily reach the lowest range, but such a diet would be impractical for vegans. A range of 100-150 grams would be better suited for vegans.
-
15 minMain dishgreen tagliatelle, garlic, Red pepper, olive oil, tomato cubes, cocktail shrimp, mixed salad, vinaigrette,spicy tagliatelle with shrimps
-
50 minMain dishsomething crumbly potatoes, sauerkraut natural, tomato paste, sambal oelek, bacon, semi-skimmed milk, unsalted butter, Gelderse smoked sausage,Sauerkraut with smoked sausage
-
20 minBreakfastrucola lettuce, bunch onion, roasted red peppers in pot, traditional olive oil, medium sized egg, fresh cream, grated mature cheese, butter,creamy cheese omelet with arugula
-
25 minMain dishceleriac, floury potatoes, olive oil, beef finches, onion, Apple juice, gravy natural, dairy spread,beeffinch with sweet apple gravy
-
It is recommended that you use a nutritional app for at least a few days to keep track of your carbohydrate intake and make sure you are getting enough protein and fat.
A low-carbohydrate eating plan for a vegetarian diet
-
This is a weeklong eating schedule for a vegetarian (non-vegan) diet low in carbohydrates.
-
25 minMain dishthin bacon strips, onion, chicken fillet, smoked paprika, chestnut mushrooms, traditional olive oil, chilled little newborns, fresh carrots and snow peas,free-range chopsticks with mixed vegetables
-
15 minSnackflatbread, Mango Chutney, smoked duck breast, cress,oriental duck
-
20 minMain dishmussel, butter, leeks, White wine, water, creme fraiche,normandy mussels in cream sauce
-
65 minDessertsugar, vanilla bean, oranges, almond shavings, butter, Eggs, vanilla sugar, self-raising flour,orange-almond pie
-
You can of course customize this menu based on your own needs and preferences.
-
Breakfast: eggs and vegetables, fried in olive oil.
-
Lunch: Bean salad with olive oil and a handful of nuts.
-
Dinner: Cauliflower gratin topped with cheese with broccoli and a small potato.
-
25 minMain dishflour, slip tongues, olive oil, garlic, leeks, raw ham, black olives without pit, lemon,fried sole with ham and leek
-
40 minMain dishgreen pepper, extra virgin olive oil, spring / forest onion, garlic, sticking potato, chilli pepper flakes, deep-frozen mine, flat leaf parsley,marmitako
-
65 minMain dishpotatoes, olive oil, onion, garlic, minced beef, sauerkraut, curry powder, sour cream, parsley,potatoes stuffed with sauerkraut beef
-
85 minSide dishshallot, White wine vinegar, red silver onions of tomatoes, limes juice and grater, oysters, sea salt,raw oysters with two toppings
-
Breakfast: Full-fat yogurt and berries.
-
Lunch: Some cauliflower gratin from the day before.
-
20 minMain dishfusilli, frozen haricot beans, onion, olive oil, semi-skimmed milk, water, mix for tagliatelle cream sauce, pink salmon in a tin,fusilli with salmon and string beans
-
20 minMain dishceleriac, unsalted butter, fine mustard, vegetarian smoked sausage, stew vegetables, fresh parsley, white cheese,celeriac stew with vegetarian smoked sausage (advertorial)
-
15 minMain disholive oil, onion, fennel bulb, garlic, saffron, lemon, mussel, white beer, fish fillet, butter,fish dish with fennel and white beer
-
20 minMain dishWorld of meats iberico presca, traditional olive oil, salt, Tabasco, pine nuts, romatomat, arugula, balsamic vinegar, Parmigiano Reggiano,iberico presca tagliata
-
Dinner: Grilled portobello with vegetables in butter and avocado.
-
Breakfast: Smoothie with coconut milk and blueberries.
-
20 minDessertfresh pineapple, dark chocolate, coconut grater, almond shavings, chilli pepper flakes,pineapple sorbet and spicy chocolate
-
70 minMain dishhampen, Chinese five spice powder, butter, baking bacon, Red onion, garlic, prunes without seeds, cider or apple juice,stewed ham-pieces with prunes
-
15 minSide dishcranberry compote, Apple juice, extra virgin olive oil, arugula lettuce melange, fresh goat's cheese 55, red grapes,goat cheese salad with grapes
-
10 minSnackfresh raspberry, raspberry, lemon juice, orange juice, Apple juice, powdered sugar,raspberry ice creams
-
Lunch: Carrot and cucumber sticks with hummus dip, and a handful of nuts.
-
Dinner: Stir-fried tempeh with cashews and vegetables.
-
Breakfast: Omelette with vegetables, fried in olive oil.
-
Lunch: Leftover tempeh from the night before.
-
35 minDessertfirm apple, lemon juice, raisins, chopped walnuts, vanilla sugar, cinnamon, White wine, vanilla bean, milk, sugar, cornstarch, egg yolk,apples from the oven with vanilla sauce
-
25 minMain dishminced meat, butter, silver onion sweet sour, Ketchup, dark brown caster sugar, cut endive, garlic, mashed potatoes,meatballs with sweet and sour sauce
-
15 minDessertsoy milk, oatmeal, honey, walnut, frozen forest fruits, coconut grater,oatmeal with forest fruits, walnuts and coconut
-
220 minMain dishbacon strips, onion (coarsely chopped), cooked chestnut, lean pork mince, lightly seasoned, Apple, fresh thyme leaf, melted butter, balsamic vinegar, maple syrup or pouring syrup, turkey, at room temperature,stuffed turkey with chestnuts
-
Dinner: Chilli beans with sour cream, cheese and tomato salsa.
-
Breakfast: Full-fat yogurt and berries.
-
Lunch: Quinoa salad with some olive oil and a handful of nuts.
-
30 minMain dishfresh green beans, shell paste, onion, traditional olive oil, cooking cream light, tuna pieces in water, black olives, tomato,pasta with tuna and vegetables
-
15 minMain dishquinoamix, chilled edamame soybeans, Japanese soy sauce, ginger syrup, sesame oil, lime juice, Sesame seed, bunch onion, Dutch raw vegetables,quinoa salad with edamame
-
30 minMain dishquick-cooking rice, chicken broth tablet, vegetable stock, chicken breast, fresh pineapple, maize, spring / forest onion, Red pepper, lime, sambal Badjak, satay sauce ready-to-eat, emping, cassava, kroepoek,spicy rice salad with chicken satay
-
60 minMain dishWhite asparagus, salt, buttered puff pastry, ham, parsley, mascarpone, egg, freshly ground pepper, nutmeg, soft cream butter, baking flour to pollinate,plate cake with asparagus and ham
-
Dinner: Salad with feta cheese, pumpkin seeds and macadamia nuts, drizzled with olive oil.
-
Breakfast: Fried eggs with baked beans and avocado.
-
Lunch: Carrot and cucumber sticks with hummus dip, and a handful of nuts.
-
Dinner: Moussaka with aubergine.
-
Breakfast: Strawberry smoothie with whole yogurt and nuts.
-
Lunch: Moussaka from the night before.
-
105 minSnackyellow rice, forest outing, ginger root, garlic, half-to-half-chopped, red chilli sauce, cornstarch, ketjapmarinadeasin,yellow rice pearls
-
30 minMain dishzucchini, garlic, artichoke, raw ham, Macaroni, traditional olive oil, creme fraiche, grated mature cheese,macaroni dish with raw ham
-
110 minDessertbutter to grease, baking flour to pollinate, medium oranges, medium sized egg, white caster sugar, half-full quark, grated coconut, wheat flour, cinnamon powder, icing sugar to pollinate,baked cheesecake
-
15 minMain dishpaprika mix, onion, sunflower oil, minced beef, curry seasoning ketchup, fresh fresh mint, Bulgarian yogurt, pita bread, lamb's lettuce,pita with curry beef
-
Dinner: Quiche with asparagus, spinach and feta.
-
Looking for even more vegetarian or even vegan low-carb recipes?
-
There is a huge amount of free recipes available on the internet. Try keywords like low-carb vegetarian recipes or low-carb vegan recipes in Google.
-
15 minSide dishfennel bulb, traditional olive oil, grapefruit, capers, fresh chives, fresh crayfish,fennel with capers, crayfish and grapefruit
-
40 minSnackSushi rice, rice vinegar, sugar, sea salt, Dutch New Herring, grated horseradish, mayonnaise, parsley,herring sushi
-
45 minDessertfrutti, rum, Eggs, fine sugar, patent flower, butter, creme fraiche, milk, cinnamon powder, powdered sugar,winter clafoutis with tuttifrutti
-
10 minSide dishasparagus broccoli, (olive oil, lemon zest, dried pepper,asparagus broccoli with anchovies oil
-
There are also several cookbooks available on Bol.com that are devoted to low-carb and plant-based eating.
Finally ...
-
There are many delicious plant-based foods that are low in carbohydrates, but high in fat and protein.
-
In short, if you're just a little creative, there's no need to be a meat eater to reap the benefits of a low-carb diet.