Atkins for Vegetarians

After a week at 30 grams of Net Carbs, assuming weight loss of two or more pounds and the absence of cravings, it’s time to move up to 35 grams. As long as weight loss continues, add another 5 grams of carbs every week or several weeks until 10 pounds from goal weight. At this point, it’s time to transition to Phase 3, Pre-Maintenance.

For vegetarians who eat no eggs and dairy:

• Dairy substitutes tend to be lower in carbs than their counterparts, although some cheeses are actually higher. Read the labels, as always. As long as these products don’t contain added sugar or fillers, they’re acceptable on Atkins.
• Products such as vegetarian “bacon,” “sausage,” “burgers,” and “meatballs” usually contain just a few carbs per serving. Seitan is made with wheat gluten (the protein component of wheat) and is used for many meat analogs. It can be stir-fried, but its texture improves when it is simmered, braised or oven-baked. ​
• Substitute crumbled silken tofu for scrambled eggs—a pinch of turmeric provides an appealing yellow hue. For baking, use an egg substitute product.
• Even some vegetarian products, such as Quorn, as well as shakes, may contain eggs or whey. Read labels carefully.
• Mayonnaise made with soy instead of eggs, mixed with crumbled tofu, chopped celery and onions, and a little curry powder makes a tasty eggless salad.
• Silken tofu and soy creamer can be used in desserts; use agar-agar in jellied desserts.
• Non-dairy “sour cream” and “yogurt” go nicely with berries.

Pre-Maintenance and Beyond

Whole grains usually loom large for vegetarians, and starchy vegetables are often important components of meals. However, they’re among the very foods that may have played a role in weight gain. These foods (and legumes) need to be reintroduced carefully and regarded as side dishes, rather than the mainstays of a meal. Over time, individuals may find that they can tolerate larger portions as long as they steer clear of refined grains and most processed foods. Vegetarians should diverge from the Carbohydrate Ladder by adding back starchy vegetables, followed by whole grains, before higher-carb fruits (other than the berries and melon acceptable in OWL).
Phase 2, 3 and 4 meal plans for vegetarians can be found in The New Atkins for a New You.

Also see: Atkins for Vegans.