If you are Vegan or Vegetarian? You are in very good company

People become vegan or vegetarian for all sorts of reasons. Some of us do it for longevity, others do it because they want healthier lives, and some do it to preserve the Earth’s natural resources or because they love animals and are philosophically opposed to eating them.

Irrespective of their motivations, to maintain a healthy diet, people who don’t eat animal protein and other animal products need to find a source of protein they can use.

That’s why we have put together the following guide.

Most diets rely on animal products for protein. If you are a vegetarian or a vegan you may be struggling to find sources of protein you can eat.

It is important to consume a specific amount of protein with every main meal to not only help balance your blood sugar levels so that your energy levels can be stable throughout the day, it will help with the overconsumption of carbohydrates which is common with a vegetarian or vegan diet.

If you are not on one of our programs here are some options to increase protein in your diet:

Vegetarian

  • Beans and legumes (soy*, lentils, chick peas, black eye peas, etc.)
  • Cottage cheese
  • Eggs – Organic is ideal
  • Haloumi
  • Quark
  • Tempeh* (preferably organic, Non-GM varieties) (organic Non-GM preferable)
  • Tofu* (preferably organic, Non-GM varieties) (organic Non-GM preferable)
  • Modere Chocolate Shake Pea Protein

Vegan

  • Chocolate Shake Pea Protein
  • Beans and legumes (soy*, lentils, chick peas, black eye peas, etc.)
  • Tempeh* (preferably organic, Non-GM varieties) (organic Non-GM preferable)
  • Tofu* (preferably organic, Non-GM varieties) (organic Non-GM preferable)

*Derived from soy

Hints and tips

  • Beans and legumes are higher in carbohydrates. If you are consuming beans or legumes as a protein food, you’ll need to reduce your carbohydrate intake elsewhere. This has been taken in consideration in the meal plan.
  • If avoiding soy as well as animal protein, Shake Pea Protein is a RAW food, soy free source of vegetable protein, and can be enjoyed as a protein portion of your meals in your meal plan and post Maintenance stage. Shake Pea Protein may reduce hunger following meals whilst helping promote feelings of satiety and appetite control. Shake Pea Protein is low in carbs, hypoallergenic and yields a high biological value (BV) of 81.2 which is greater than beef or fish! BV is an indicator of the biological activity of protein. Also low in carbohydrates, which is essential for people relying on vegetable protein for weight loss and gut repair.

Vegetarians and vegans need to ensure they receive adequate iron and vitamin B12 in their diet, usually sourced from animal protein.

Ingredients that are essential for vegetarians are

  • Protein – Amino Acids
  • Vitamin B12
  • Iron
  • Calcium
  • Iodine
  • Vitamin D
  • Minerals – Natural minerals are essential for nutrient absorption
  • Cinnamon – essential for vegetarian and vegans due to blood sugar irregularities that are common with vegans and vegetarians
  • Antioxidants– Essential for free radical control. Protects the cells from cellular damage due to deficiencies etc.

Reach out to your mentor. We only want success for you and we are here to support and guide you all the way.