I started my Atkins Diet (read Low Carb diet) as a non-vegetarian. But the moment I shifted from Bhubaneswar to Noida it became difficult for me to continue. With that as I didn’t want to eat costly fish brought from the notoriously polluted Yamuna. Read my non-vegetarian diet plan.
Atkins Diet Plan For Vegetarians
I like chicken but can’t eat it on a daily basis while eating pork and beef are out of the question. So I was left with hardly any option but to shift to my ‘generally vegetarian’ lifestyle. A look at the weekly Tuesday vegetable shopping spree made me very happy as it was full of low-carb vegetables. This is the list of veggies I buy every week mainly for their low-carb content.
So here is the list with the carb content of each veggie.
Vegetable | Carbs gm / 100gm | |
1 | Broccoli boiled | 1.3 |
2 | Cabbage boiled | 0.6 |
3 | Spinach raw | 1.6 |
4 | lettuce | 1.4 to 1.9 |
5 | Sarson raw | 4.7 |
6 | Mushrooms raw | 3.4 |
7 | Capsicum raw | 2.6 |
8 | Eggplant raw | 2.2 |
9 | Paneer | 2 |
10 | Tomatoes raw | 3 |
11 | Cucumber raw | 1.5 |
12 | Red cabbage raw | 3.7 |
13 | Radish raw | 2 |
14 | Pumpkin raw | 2.2 |
15 | Cauliflower boiled | 2.3 |
16 | Baby corn boiled | 2.7 |
17 | Okra raw | 3 |
18 | Mung sprouts raw | 4 |
19 | Carrots raw | 6 |
20 | Red pepper raw | 6.4 |
21 | Onions raw | 8 |
After going through this list you can surely have a general idea about how you can create a healthy and tasty low-carb meal. Make salads, and soups, or sauté them.
If you eat eggs then add a handful of cabbage, chopped spinach, a tsp of chopped onions, a garlic clove chopped to 2 beaten eggs, and sauté in a tbsp butter. Sprinkle salt and pepper and there you have a full meal ready.
Here is an easy recipe for low-carb vegetarianism which is my favorite.
IMPORTANT – If you are vegan or intolerant to eggs you can make the same recipe without eggs and with an increase in Tofu/Paneer. It will be better to blend tofu/paneer into cream form for better baking.
Recipe – EGG, TOFU, VEGGIE BAKE
Number of servings – 4 (can make 2 too) 😛
Ingredients:-
Eggs – 4
Tofu – 50 g / Paneer – 30g
Capsicum – 50 g
Spinach – 100g
Onions – 2 tbsp chopped
Butter – 2 tbsp
Milk – 0.5 cup
Per Serving:
calories – 169
carbs – 3
fat- 13
protein – 9
cholesterol -18
fiber -1
net carb – 2 (per serve)
Mix everything together and either micro-high for 4-5 minutes or make it into a thick omelet. Believe me, it’s yummy and healthy 🙂
Atkins Diet Plan For Vegetarians
My vegetarian low-carb meal plan generally goes like this.
Early morning
A tsp of roasted methi powder with 2 glasses of water. After this a big mugful of black tea without sugar with a tbsp milk cream (malai) and four almonds.
Breakfast
After my Walk at Home program. Two eggs cooked with veggies and lots of butter. (Above-mentioned recipe) and a big mug of black coffee with 1 tablet of stevia.
Lunch
A big plate of salad (blanched cabbage, capsicum, spinach) with 40g paneer crumbled in it.
Evening tea
Black tea with cream and 20 gms peanuts/ walnuts.
Dinner
Cabbage, capsicum, ginger, spinach, green chilies, and coriander sautéed/ baked/ soup. A few almonds for that sweet tooth satiety. 😉
You can always keep changing the vegetable combinations. Like at times I just love to have a bowl of ‘Sarson Palak’s Saag’ with a big spoon full of desi ghee. It is great in winter for dinner.
TIP OF THE DAY
To keep portions under control chop and weigh veggies in the morning only and keep them aside so that you are clear about your daily allowances.
Keep the food weighing machine always at hand.
Finally
People at times will call you reckless but that is the way it is. It’s your life and as far as food is concerned you have the full right to have your way. Be particular about your life now. You can’t let go of your joy of being healthy as you have got one chance to live a healthy fulfilling life enjoying the Atkins diet plan.
Love Life, Live Life.
P.S. – Read Kanan’s inspiring weight loss story.
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“Eliminate the mindset of can’t — because you can do anything.”
Your point of view caught my eye and was very interesting. Thanks.
Hi,
Thank you for your feedback, and your continuous support.
Thank you.