don't worry, it gets easier. Eventually you get to the point where you don't think about it so much.

that is the only difference. lacto means dairy, ovo refers to eggs. i'm lacto-ovo myself.

my husband and i go to trader joes once a week. this is what we buy: 6 bags of frozen organic broccoli, 6 bags of organic frozen asparagus; 6 bags of frozen organic peppers; 6 bags of frozen, organic mixed vegetables (broccoli, cauliflower, carrots, and green beans); 6 bags of frozen organic green beans; 6 bags of organic asian stir fry blend; 6 bags of frozen, organic mixed berries; 6 bags of frozen, organic tropical trio (mango, papaya, and pineapple with passionfruit juice); 3 boxes of fresh organic spring mix lettuce (lasts us 4 days); 1 small box of organic grape tomatoes; prepackaged vegan indian meals (3-6); 3 cans of beans (chick peas, kidney beans, black beans); refried cuban style black beans; thai curry sauce; three bags of nuts and two bags of seeds.

later in the week, we go to a whole foods store where we get: 1 gallon organic/biodynamic raw milk; 1 small block of organic, biodynamic cheese and 1 small block of raw blue cheese; 1 pint of organic, raw plain yogurt; organic/biodynamic raw butter (if needed); sprouted, whole grain tortillas (ezekiel brand); sprouted, whole grain bread (ezekiel); organic fruits and veggies (since we go later in the week, we get more baby greens, more tomatoes, sprouted beans and seeds, cucumbers, potatoes, just about anything you can drream of really. :) ); 3 dozen biodynamic, soy-free eggs; coconut oil, hemp oil, and flax oil once per month; whole grain pasta and pasta sauce.

I don't have a lot of time for cooking either, but i do have time for basic assembly prep. You may notice that the meal plan that i gave you only involves one cooked meal. The other elements are all assemble and carry or assemble and eat. And, that carrot soup can be made in a 'raw' way by simply soaking and pureeing and adding cheyanne pepper to make it 'hot.' So, even that may only take assembly.

Once you get into the habit of having these foods around and assembling them, the whole process is much easier to manage. You'll have more food, more quality nutrients, and it will be easy. Going to the grocer twice a week is no big deal really--i have the process down to two 1/2 hour trips.

all you have to do is make the time. you can freeze most anything. So, if you make a meal and have left overs, you can eat them the next day or freeze them for the next week. It's all fairly simple. It's just a matter of getting the hang of it.

I'm just lacto.. No eggs. Thats the only difference, right?

:tired: :tired: :tired: This is hard -- but worth it!!oops. sorry about that. I read lacto and my brain said "lacto-ovo". :o

but yea, it does get easier with time and yes, it's very worth it. :yes:

I'm from NY and a TOTAL bagel fiend!! I love a good salt bagel all by itself... or toasted with tofutti cream cheese. :drool:
BUT!
I consider it a treat. For the past few years I've had to work every other Saturday morning, and my Saturday morning "treat" was a bagel (or two! hey! its work on a Saturday!). The point of this? Everything is okay in moderation. And I think you appreciate things more when they're a special treat than if its an every day thing. The rest of the time, I try to eat whole grain and sprouted grain breads. Whole wheat bagels aren't bad either! (They just don't make them with salt! :cry:)

Ritz actually does make a whole wheat cracker which might be a good alternative. Compare the labels though and see if they actually do have more fiber! The problem with all the "white" foods is that your body turns them into sugar instantly and burns it off and then you're hungry again, and didn't really get much out of it, and you end up eating more, and not getting much out of that either.

Gabe-

I can totally relate to you. I was a big junk food vegetarian when I started out about a year ago. It does get easier! Slowly, but surely start replacing the refined stuff and the junk with healthier whole foods. VeggieBoards is a great place to learn about nutriton-as there are a lot of knowledgable vetran vegetarians here!

I agree with rabid-in that you can still have your favorite foods (including coffee drinks) in moderation. Speaking of coffee drinks, Trader Joe's has delicious coffee flavored soymilk that tastes just as good as a foofy over-priced Starbuck's drinks!

Good Luck and welcome!
-Julie

Welcome to VB!
Rather than repeat what people have said above, I'll dive right into my advice:
I notice you like Starbucks, as do I; they have several new menu items that are pretty healthy and nutritious than bagels. They now have carrot/celery snack packs and salads that are pretty tasty. Try having your drinks with soymilk (it's free for cold soymilk in coffee and approx. 50 cents for espresso beverages), I'm not sure exactly what nutritional difference there is from 2% milk and soy but I find the soy pretty tasty.
You can absolutely incorporate cheese as part of a healthy lacto-vegetarian diet. If you're trying to eat healthily, try to think of cheese as a seasoning rather than an entree and you'll find that a little goes a long way. An ounce of parmesan grated over pasta or a veggie pizza packs a bigger taste punch for me than a greasy fast-food pizza. When I find myself craving the taste and texture of cheese, I have a bit of pungent blue cheese or creamy rich brie which satisfy me with just a small amount.
At Trader Joe's, I found that they frozen white and brown rice in the freezer department that heats up in 3 minutes and is delicious! If you're trying to have whole grains, give those a try. Additionally (wow, I'm long-winded tonight), stop by the deli of a Whole Foods (if you have one locally) and try out a couple items to get an idea of whether you like the new foods (quinoa, couscous, tabouli, hummus, etc) that are the basis of many vegetarian meals talked about on this board and in veg cookbooks.

And lastly, congratulations on losing all that weight on you decision to go Lacto-Veg!

I just want to mention that 100 grams of protein is A LOT, especially if you're not doing muscle-building exercise. The average teenage male needs 55 grams, so as an adult male I'd suspect you need about 50. I really really do suggest cutting those coffees - at least down to one per day! Or maybe two talls!

First off, welcome to VB! I hope you're not getting overwhelmed by all this advice... I think someone mentioned that working on one thing at a time will help your transition to healthier eating be both easier and more likely to be permanent.

And congratulations to both you and your wife for both deciding to do this together. I'm sure supporting each other is making this much more beneficial than trying to do it on your own.

That said, I'm going to jump in on what you ate. :D


Starbucks Venti Non-Fat Latte (Cal: 210)
3 Servings Pretzels (Cal: approx 400)
Pita Bread & Hummus (Cal: approx 300)
2 Plain Bagels (Starbucks brand) (Cal: 820)
Starbucks Venti Non-Fat Latte (Cal:210)
1 Large Bannana (Cal: Unsure)
1 20oz Sprite Zero (Diet Sprite) (Cal: Zero)
1 Block Kraft Cheese (Cal: Approx 500)
1 sleeve ritz crackers (Cal: Approx 500)
1 Bowl Corn Chex w/ Milk (Cal: Approx 400)

My first step would be to cut out at least one Latte. Right there you just got rid of 210 calories. Since you're probably addicted to caffeine, I would cut out the second one so that you don't start your day with a headache. I'm big on avoiding caffeine, but that's a battle you'll have to decide to fight if you want to. :)

When I think of Kraft Cheese I think of uber-processed ickiness. I also think -- eek, unhealthy! Maybe, since I know cheese is yummy, you could replace that block (do you really mean an entire block??) with one of those little string cheese packets. They have low-fat mozerella, and real cheese is better than fake cheese. You'd still satisfy your cheese craving without going overboard.

As most people said, you need to up your vegetable and fruit intake. I know you've mentioned not liking cooking, but it's summer and this is the best time of year to get addicted to fruits since they're all so yummy right now. :) For example, you could buy a honeydew or canteloupe and eat a slice with your breakfast each morning. Maybe you could decrease your pretzel or bagel intake because of the fruit. The melon will easily last a week in the fridge with you and your wife each claiming half and only having one slice a day. (Personally, I have it with or for my breakfast, and then I have more for dessert since we often had fruit as dessert when I was young.)

I realize this could be labor intensive, but would you mind telling us when and where you eat? It looks like maybe you're getting your breakfast on your way to work at Starbucks. Can you eat breakfast before you leave? It would save you money to brew your own coffee (you can even make your own latte if you're so inclined) and if time is an issue, you could get one of those coffee makers that you set up at night with an alarm and it makes sure your coffee is ready for you when you wake up. Spiffy. :) And then you can eat your fruit and cereal (I see you had cereal listed last -- why not just switch it to breakfast?) and be on your way.

You can make your lunch pretty fast. A sandwich, some carrots and celery maybe, some string cheese, and a piece of fruit. Enough that you have a meal in the middle of the day, but you also have things to snack on. I'm sure those ritz crackers would come in handy here. I don't know anything about them, honestly. I'm always snacking on seaweed.

I have my own personal vendetta against sodas. Anything that is 9875923874975% corn syrup can't be good for you. I do commend you for drinking 2 liters of water. And hey, I'm already asking you to give up some coffee... you can hang on to the soda... for now.

I hope we're helping. Again, welcome! :)

As there is a lot of advise in here, I won't offer specific food advise.

Instead, goals maybe best for you to set to help you make the transition smooth and long-lasting; the last thing anyone wants is a burned out new vegetarian!!

As veg and fruit are a struggle for you, let those be the first goal. Get used to eating 1 frut, 1 veg daily, then 2 of eahc, then 3 of each. The recommended amount is 5-10, so work your way up.

Then, move on to whole grains. Replace the white bagels with whole wheat, for example. I follow the 2 brown, 1 white formula. Pasta, breads, and rice -- two must be brown and I allow myself a white of the other.

Good luck!

Defently replace everything you can/are willing to with fruits and veggies. If your trying to loose weight, as you seem to be, then raw is more easily degested, which means less fat, I'm not saying that you should go 100% raw, but that's just a note for you in case you enjoy raw fruits/veggies. Also, like said above, try limiting your dairy intake.

There is some medical way to calculate the amount of protien you should be getting, so do a quick google search and figure it out, that'll only take a couple of minutes. Many meat eaters get to much protien in there diet, while protien is good for you, if you get more then what your body needs, then it transfers it into fat... that's fat that is waiting to be used when you excersize. I only need 46 grams/day, check it out to see how many you need, you probally need less then you think you do (I use to think that I needed over 100grams/day :) )

I know that your probally adicted to eating junk food because of your previouse diet, I am to. Try to limit your junk food intake, for example, if you could easily eat 2 bags of chips today, then stock your cabinent with only one at a time... if you don't see it, your less likely to crave it. Pizza: try making it homemade, this'll be healthier and possably less fatning.

Good luck! I know that you can do it... not just find succes in this diet, but also find yourself loosing weight...

By the way, I'm no expert, so take what I say with a pinch of salt! :)

Fish is a vegetable! I have a fish tree in the backyard.

Ok, continue on.

Defently replace everything you can/are willing to with fruits and veggies. If your trying to loose weight, as you seem to be, then raw is more easily degested, which means less fat, I'm not saying that you should go 100% raw, but that's just a note for you in case you enjoy raw fruits/veggies. Also, like said above, try limiting your dairy intake.


I'd just like to point out that it isn't easier for everyone to digest raw vegetables. I, for one, can only eat certain veggies raw or my stomach gets VERY upset. Also, most fruits/veggies aren't big problems for fat (i guess unless you're only eating avocado and coconut).. and I really don't understand why eating fruits/veggies raw would mean less fat?!

I'd just like to point out that it isn't easier for everyone to digest raw vegetables. I, for one, can only eat certain veggies raw or my stomach gets VERY upset.

What she said. Raw is not for everyone.

Hi. I just wanted to welcome you and congratulate you on your new diet.

As it has been said, you don't have to change over night, take things at your own pace. Junk food is ok, but like everyone else said moderation is the key. :yes:

As there is a lot of advise in here, I won't offer specific food advise.

Instead, goals maybe best for you to set to help you make the transition smooth and long-lasting; the last thing anyone wants is a burned out new vegetarian!!

As veg and fruit are a struggle for you, let those be the first goal. Get used to eating 1 frut, 1 veg daily, then 2 of eahc, then 3 of each. The recommended amount is 5-10, so work your way up.

Then, move on to whole grains. Replace the white bagels with whole wheat, for example. I follow the 2 brown, 1 white formula. Pasta, breads, and rice -- two must be brown and I allow myself a white of the other.

Good luck!

Congratulations on going veg. I really like the above advice. There are a lot of changes you could make to your diet, but make them GRADUALLY. It'll be a lot easier on your body (and your mind!) that way. If you gave up all your Starbucks all at once, you would probably be reeling from caffeine withdrawals, not to mention feeling deprived. Make healthy replacements gradually. Sometimes it takes awhile to develop a taste for whole grains if you are used to white flour. Try them out, and see what you like. You might love whole wheat bagels and dislike whole wheat pasta. See what your palate approves of and go with it!

My other recommendation is to check out some good vegetarian cookbooks from your library. Try out some new recipes and see if you find some you like. Too many times people go vegetarian and only have a handful of ideas of what to eat - and anyone would get tired of such a bland diet!

Good luck to you :D

I'd just like to point out that it isn't easier for everyone to digest raw vegetables. I, for one, can only eat certain veggies raw or my stomach gets VERY upset. Also, most fruits/veggies aren't big problems for fat (i guess unless you're only eating avocado and coconut).. and I really don't understand why eating fruits/veggies raw would mean less fat?!

I'm not suggesting that he/she go completely raw, just to try more raw foods... I tried raw personally and gave it up after 4 days, I don't care if he/she goes raw or not, I'm just sugesting it because I've read many times that raw is less fatning.

This person should still take what I say with a pinch of salt, or maybe a cup of salt... I'm not a nutritionist and don't clame to be one.

I agree with pretty much everyone else.

I'm a starbucks fiend as well and non-fat lattes are certainly better in my opinion than say soda, but maybe try cutting back to one a day or two grandes. Again, that's a suggestion. If there are other things you'd rather give up than, please do, it's your diet after all! I'd also suggest gradually cutting back on white bagels as they contain approximately five servings of bread per bagel (eat two and you're up to TEN servings in one meal/snack) which is from refined sources that offer little nutrition. Try eating just one. Chew it slowly and you probably won't have to eat two to be satisfied. Eventually try replacing your starbucks bagels with whole grain, lower calore bagels. You can buy them at most typical grocery stores and even some convenience shops. The fiber in them will make you feel fuller longer and provide a lot of nutrients.

While we're on the subject of fiber, your diet definitely needs more. As previously suggested, fruits and veggie will contribute to this, but you can also try and find whole wheat crackers as a replacement for the plain Ritz and switch to high fiber bread and cereal. Vegetables don't HAVE to take a long time to prepare. Try throwing some presliced mushrooms in a pan with a little olive oil, cooking wine and spices and add some spinach near the end. You have a healthy snack of side dish in about 5-7 minutes. Frozen fruits and vegetables are also good, but be sure to read packages. I discovered many frozen vegetables to have loads of unnatural preservatives and even chicken fat!

Congrats on becoming lacto-veg and adapting a healthier lifestyle! Remember, changes don't have to be made all at once! Here are my humble suggestions for making over your diet so it's healthier, but still lets you have foods you like.

Starbucks Grande non-fat latte (160 cals)
2 servings whole wheat pretzels (200 cals)
pita bread with hummus and sliced cucumber (300 cals)
1 whole grain bagel (appx. 250 calories)
Fruit smoothie made with frozen yogurt or milk and juice with your favorite fruits . (You can make this in the morning or at night and store it in a fridge or thermos until you are ready to drink it.) Calories are up to you.

Veggie sandwhich (about 300 calories)
6 whole grain crackers (70 calories)
3 oz low fat cheese (150 cals)
1 apple or other fruit (80 calories)
1 wheat chex or whole grain cereal (about 400 calories)

2-3 liters of water

That's about 2,000 calories! Chances are if you're pretty sedentary, that's a good amount to eat while trying to lose weight. Don't forget about the health benefits of exercise though. It'll help you live longer and have loads more energy.

Good luck!

Welcome2VB :yes:

Welcome!

while not everyone can eat raw, most people have such poor diets, they don't know if they can or not. it seems to me that gabe has moved from a typical SAD of fast foods that was definately supercaloric, was able to cut that by a great deal, and has now decided to go veg. in going veg, he's still a 'fast food' (processed food) kinda guy, who hasn't even tried "real" food yet!

So, i think the suggestion for trying some raw foods is a good one. I would like to point out that there is a difference between raw vegetables and such (truly, some people can't digest these) and raw dairy products. Raw dairy products are unpasturized, and are often easier to digest (particularly for those who have some lactose intolerance). it's also richer in nutrients than processed (pasturized and de-fatted and then fortified) milk products.

I think it's a good idea for gabe to try some raw food in his diet. If it doesn't work, then certainly he can forgo consuming raw foods. I don't think anyone was suggesting that he go 'totally raw' or anything else.

Also, i find it really easy to take out a bag of mixed veggies, put them in a tupper ware container, toss in some curry powder, a can of beans, a handful of cashews and a handful of raisins and run out the door. By the time it gets to lunch, they're room temp and it tastes great! For those who use microwaves, it might be a good idea to microwave the veggies etc for a good 3-5 minutes and you have a meal.

If you have a microwave and use it, it's fairly simple to make 'one dish' meals. add coconut milk and purple basil to the curry above and you have thai. use a jamacian sauce and you have jamacian. use a morrocan sauce and you have morrocan. Trader joes sells good, basic, healthy sauces (watch the sodium content). A bit of these sauces can go a long way, and you'll still get lots of veggies.

Try eating a salad or a fruit before every meal. It'll fill you up so you will not eat as much!

Just wanted to say that I agree with the nutritional advice already offered in this thread and offer a belated welcome to VB! :hi:

I just want to mention that 100 grams of protein is A LOT, especially if you're not doing muscle-building exercise. The average teenage male needs 55 grams, so as an adult male I'd suspect you need about 50. I really really do suggest cutting those coffees - at least down to one per day! Or maybe two talls!


My doctor has me on the 100 grams per day diet. Since the new lifestyle started (the beginning of the weight loss) he has preached that my body needs 100 grams per day and even forces me to drink protien shakes :(

The coffee for me is a treat that has 200 calories, no fat, and 20 grams protien... I'm not sure why its so bad for me.

Also - what is the advantage to switch from FAT FREE 200 calorie skim milk to 350 calorie 16 grams of fat SOY MILK?

skim milk is mostly sugar.

fats help slow the burning process of foods helping you to feel satisfied. fats also carry a lot of nutrients.

i don't do soy milk and i generally don't think that it's healthy. if you drink full fat milk (raw) you get all the benefits of milk and it's fat-soluable vitamins, less sugar (less of an insulin spike) and the protien. (realmilk.com)

I highly recommend that you consider going to a vegetarian nutritionist and/or a whole foods nutritionist. I recommend that you read as much about nutrition as you can--generally and specifically to lacto-vegetarianism.

you do have a lot to learn. it's ok to not understand.

And congratulations to both you and your wife for both deciding to do this together. I'm sure supporting each other is making this much more beneficial than trying to do it on your own.

My first step would be to cut out at least one Latte. Right there you just got rid of 210 calories. Since you're probably addicted to caffeine, I would cut out the second one so that you don't start your day with a headache. I'm big on avoiding caffeine, but that's a battle you'll have to decide to fight if you want to. :)

I have my own personal vendetta against sodas. Anything that is 9875923874975% corn syrup can't be good for you. I do commend you for drinking 2 liters of water. And hey, I'm already asking you to give up some coffee... you can hang on to the soda... for now.



Oh, where to start. :)

My wife is wonderful! This was my idea and she said ok... :) Thats a good wife. :P She must think I'm a good husband, too.

Latte has to die? :( Oh-kay. Oh-kay. 1 Latte per day. Got it.

I drink diet soda.. no sugar, calories, nutrtitional help... :)