Hi There- I'm a low carb pescatarian. I don't worry about soy too much- but don;t go overboard either. I usually have tofu for dinner 2x a week, and have soy nuts or edamame (I but a pack of either once a month or so- so once a month, I'll eat soy once a day....for a few days in a row until the soynuts run out)
My staples:
veggies- I could go on and on, but veggies are the basis of my diet- lots of greens, broccoli, cucumber, tomatoes, bell peppers, spaghetti squash, zucchini, mushrooms, pumpkin, some carrots....
Dairy- greek yogurt, cottage cheese, almond milk, lf shredded cheese in recipes...
Fats- olives, nuts, peanut butter, olive oil, avocado....
Protein- eggs (most days in one form or another), fish (at least 2-3x/wk), Veggy burgers (maybe 2 per week), tofu (once a wk), occasional beans, etc...
here are a few typical menus (I am more SBD than Atkins BTW)
B- coffee with almond milk and splenda
Greek yogurt (can add sf maple syrup and almonds, or sf jam) or cottage cheese
Eggs on weekends- with veggies like mushrooms and peppers
L- omelet with salad
veggy burger with salad
sometimes a smoothie- I particularly like "pumpkin pie smoothies"
S- nuts and more coffee (often an iced coffee)
veggy sticks and dip (made with greek yogurt and spices or hummus)
yogurt
celery with pb
D- spaghetti squash with shrimp and olive oil and parmesean
portabello "pizzas" (basically use a mushroom as a base for your pizza"
quiche
tofu/veg stir fry or "tofu mac n cheese"
salmon burger with wasabi mustard and asian salad
some sort of soup or salad with beans (once a week)
Parmesan crusted tilapia with roasted turnip "fries"
If I want dessert, it is usually very dark chocolate, hot cocoa, sf apple cider....
Hope this helps....btw, I have type I diabetes
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