low carb vegetarian omad?

#1
i would like to go back to vegetarian
but it has to be low carb
at this time i do low carb omad
with meat but want to cut it out again
how would i do low carb omad
vegetarian?
so no grain no fruit no meat
maybe a little cheese/eggs
 

Happyflowerlady

Moderator
Staff member
#2
I have contemplated this situation also, @pinkbell . For a while, I tried a complete vegan diet, noting from animals at all, but I didn’t do well on that, and I was hungry because of eating more carbs and burning sugar for fuel.
What I do now, is low carb first, and then I do have meat, cheese, eggs, etc; but in smaller amounts, and more green veggies and the lower carb vegetables.
This summer, that was mostly salads with some egg or cheese in it; but now that it has turned cold, I have been wanting hot soup, and I am making vegetable soups to eat.
Yesterday, my meal was chopped cabbage and onions sautéed with a little ham for flavor, and then I put 2 eggs on top and steamed them. The cabbage was very filling, as well as it has a lot of good vitamins and minerals, and the eggs gave me the protein I needed for the day.
it is not a completely plant-based food plan; but it is a compromise that I am comfortable with.
 
#3
It could be done, but not with just a "little' cheese and eggs. You'll likely wind up eating a healthy sized omelet every day. I do not know your particulars but I doubt your ideal protein/fat/carbs ratio will have you under 60 grams of protein a day. Without any meat or fish, and being unable to eat most of the plant proteins due to their carb content, you really are pretty much left with eggs and cheese. Personally I wouldn't have too much problem eating a butter fried cheese omelet every day, but that's just me. Add a decent sized leafy green salad with plenty of olive oil dressing and some steamed broccoli or the like, and you are likely to be just fine.
 

Happyflowerlady

Moderator
Staff member
#4
Since it has gotten colder, I am not having salads every day like I was in the hot summer weather, and I still want to have the main “filling” part of my OMAD meal to be some kind of healthy vegetarian food. What I have been doing, is sautéing fresh thinly-sliced cabbage in coconut oil, and then I add an egg or two on top just before it is done, put the lid on and steam it until the egg is cooked but still soft in the yolk.
I add a little butter to this, and lemon pepper, and it makes a really delicious, low carb, meat-free vegetarian meal, and since you can have as much cabbage as you want, it always fills me up really well.
Sometimes, I also add a few leaves of kale or spinach along with the cabbage, or even carrots and onions. Any which way that you make it, it is a healthy meal and very filling.
On days when I do not want anything heavy to eat, I will have a large sliced apple and cheese cubes, along with a hot cup of coffee, and this is also a filling meal for me.
 
#5
You should check out the Washington Post's recipes! They often have delicious soups and stews that are perfect for the cold weather. Sometimes they center around a specific seasonal food and how to really bring it into your cooking! They also provide nutritional facts and alternatives if you're trying to cut down on something like carsb. Back when I was eating fish, their kale and clam stew was like one of my absolute favorite things to make! It's really filling and is jam packed with nutrients!

I know you said no meat but the clams have close to no carbs (1% for 3 oz) so they might not be a bad thing to add to your diet!
 
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#6
I'm looking into vegetarian keto because I want to take a break from OMAD and go on keto for a month or two. From my research you need to keep mostly vegetables and have things like kale, spinach, cabbage, broccoli and cauliflower. Depending on how strict you are you can have eggs. You can also have beans and legumes if you don't do keto and do a low carb version that allows them. Don't have carbs, to keep you satiated use oils like butter and lard. Have avacadoes with your meal and you can have cream with your coffee when you have your eating window.
 
#7
Lard is not vegetarian, it is rendered pig fat. And if you are going to consume dairy, I don't see the issue with eating eggs. Eggs with some cheese will make a 'vegetarian' keto a heck of a lot more practical. Shoot, half my diet these days seems to be cheese omelettes.

(I'm doing keto and OMAD both. OMAD is a heck of a lot easier when you are keto because you pretty much don't experience hunger. I did a three day water fast earlier this week and barely felt any hunger the whole time.)
 
#8
i would like to go back to vegetarian
but it has to be low carb
at this time i do low carb omad
with meat but want to cut it out again
how would i do low carb omad
vegetarian?
so no grain no fruit no meat
maybe a little cheese/eggs
Well, in my opinion your purpose for getting into OMAD should go a very long way in determining what you should eat. So, my advice would be to choose a diet that best gives you good results for your OMAD plans. So, if it's becoming a vegetarian that would be helpful for you, I don't see anything wrong with it.
 
#9
Well, in my opinion your purpose for getting into OMAD should go a very long way in determining what you should eat. So, my advice would be to choose a diet that best gives you good results for your OMAD plans. So, if it's becoming a vegetarian that would be helpful for you, I don't see anything wrong with it.
Certainly there is no problem with being an OMAD vegetarian. The problem is that the OP said they wanted to be 'low carb' vegetarian. That is a problem, as low carb requires high fat to balance it out. Getting high fat from a strictly vegetarian diet is hard, especially given that most everything has a lot of carbs as well. By far the best way to do it in my opinion is as a 'lacto/ovo' vegetarian, so you can get fat from eggs and cheese, sources that do not add any carbs, leaving whatever carb budget you have open to everything else.
 
#11
Nuts are good, especially walnuts and pecans. However they do contain some carbs, and if you tried to get your whole protein and/or fat content from nuts, you would significantly blow your carb budget (which should be under 20 grams). A small amount of nuts is good, but you will need other sources of protein and fat to go with it. You can get a lot of fat from olive oil, which you can use liberally as a salad dressing.

Protein is the biggest hurdle, as most vegetarian sources of protein like beans and grains are off the list with Keto, as they have WAY too many carbs. This is why I have been touting the virtues of eggs and cheese (butter and 35% cream are also ok). Especially if you get your eggs and cheese from free range sources, I see no ethical downside to not eating them, and there is certainly little health downside.
 
#12
I'm sorry, it just dawned on me that I have been making an erroneous assumption. You said 'low carb' and I assumed that meant Ketogenic. You could certainly do low carb vegetarian 'without' going Keto, whereupon you could ignore or minimize cheese and eggs, and eat as many nuts as you need to, to get your required protein. It is 'possible' that you could achieve ketosis with a higher carb budget. I have heard of some people being able to maintain ketosis with a carb budget as high as 100 grams! Though these people first got themselves into ketosis the regular way and basically slowly 'trained' their body to prefer fat.

There are so many benefits to being in ketosis that I think it well worth the effort to take that one extra step. Low carb alone without ketosis will definitely correct many health issues and could even slow down or stop progress towards diabetes, etc., the data on that is solid. But doing a low enough carb to get into ketosis magnifies that benefit massively.
 
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