Veggie Plan

Phase 2 Vegetarian Plan Food Ideas

Please note. This is not the official Vegetarian Protocol (which is attached at the end of this page). This is just a supplemental document that has been put together from a collection of ideas from various droppers/distributors who have done the Vegetarian Protocol and wanted to include variety and diversity in the food choices. This document was approved by Omnitrition

Home Office on May 6, 2014.

Breakfast ideas: Omni Thermo Java or Tea with Stevia | Omni 4, frozen strawberries & Stevia Smoothie

Apple (with or without cinnamon/stevia) | ½ Grapefruit (with or without stevia)

1 orange

Lunch/Dinner ideas:

Protein Shakes | Unflavored Whey Protein

 No flavored protein powders (they have unapproved sweeteners). Use unflavored and flavor it yourself with fruit/and/or the approved stevia,  Blend with ice to add volume/make it thicker like a smoothie.

Meal ideas:

“Iced Mocha Frappuccino” Protein Shake: A plain Americano, blended with plain protein

shake, 3oz spinach, 1 oz cucumbers, Chocolate Stevia and ice. (add strawberries for straw-choc flavor)

“Hot Chocolate”: Protein Shake with Chocolate Stevia, heat up. Eat with 4oz of veggies.

 Iced Vanilla Cinnamon Frappe: Ice, Vanilla Stevia, cinnamon (spice), Plain Protein powder. Eat with 4oz of veggies.

Cottage Cheese

Cottage cheese needs to be whole milk, 4% or 2% fat – no nonfat.

 Best Brands are Daisy or Nancy’s. Check the ingredients for additives and fillers.

Meal Ideas:

 “Caesar Salad” 4oz veggies: (ie: Romaine, green onion, cucumbers) ½ cup of cottage cheese, Garlic powder, sea salt, pepper to taste, Crunched up Melba toast for ‘croutons’

Strawberries and Cream: Diced up strawberries in ½ cup of cottage cheese. Eat with veggies.

Cream of “veggie” soup: Make the Phase 2 approved Tomato soup recipe, blend in your serving of cottage cheese to make it creamy and get your protein serving. Can also be done with asparagus, spinach or other approved veggie/s). Italian spices work well. I like basil, oregano, parsley, garlic and cayenne pepper.

Green Salad with “Ranch”: Blend cottage cheese with Homemade Ranch Dressing, Seasoning Mix (from P3 Recipes: 2 Tbsp. dried parsley, 1 tsp dried dill, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp dried basil, 1/2 tsp pepper) to make a “ranch” dressing for your 4oz salad.

 “Lasagna”: Daikon radish, slice super thin, layer in a small baking dish with tomato sauce, Italian seasonings and cottage cheese. Bake at 375* until bubbly.

Eggs

One serving of eggs is: one whole large egg and 3 egg whites. Farm fresh have the most nutrients. White eggs in a carton are usually highly processed.

Meal ideas:

 Scramble in an egg pan or non-stick pan (so you don’t have to use oil, butter, or spray).

Hard-boil for on the go.

Egg Salad: 4 hard-boiled eggs (1 whole and 3 egg whites). Take the yoke out of one and mash it with (approved) spicy brown mustard, sea salt & pepper and enough water to thin for dressing. Chop the whites into bite-sized bits. Stir in with the yoke/mustard mixture. Add as a dressing over 4oz salad of lettuce, cabbage, cherry tomatoes, celery and green onions.

Poached eggs with salt, pepper and a splash of Franks Original Hot Sauce. Good with cherry tomatoes. Or ‘fry’ shredded daikon in Asian dressing like ‘hash-browns’.

 Shakshuka Omni style!A yummy Israeli dish. 2oz onions, 2oz tomatoes, sautéed with water in a green pan, add salt, pepper, mustard and franks hot sauce. Simmer then add 3 egg whites and 1 whole egg. Cover pan and cook until whites firm up and there’s a film on the yellow. Serve with wasa cracker. Variation: add garlic, parsley and cilantro.

Egg Drop Soup: steam 4oz of veggies such as onions, celery, cabbage, chopped spinach, asparagus, green onions etc. In a separate pan, make a broth with ½ a cup of Asian Dressing (from P2 recipes) and 1 ½ cup of water. Beat one egg and 3 egg whites. Bring the broth to a boil. Remove from heat and slowly, using a fork, drop the egg mixture into the broth while staring clockwise with a wooden spoon. Add in cooked veggies and serve with Grissini bread stick.

 Quiche or Frittata: Beat 1 whole egg, 3 egg whites add to pre-cooked veggies (such as asparagus, onions, tomatoes) add spices such as salt, pepper, and cilantro (or oregano and/or parsley). Cook in a small glass baking dish with a tiny bit of water in the bottom at 400 for about a half hour. Let cool a couple minutes and cut around the edge of dish. Comes out of dish easily.

Soy Patties

Strongly recommend against the soy patties. They are full of junk/fillers/food additives, etc and can cause stalls/gains. However, everyone is different so if you’d like to try to see how YOU do with them… the best tasting brand I’ve found so far is Boca “Original” Veggie Burger.

Meal ideas:

Soy patty with mustard, onion, cabbage, spritz with Braggs and brown in a pan (add mushrooms on P3) (limited, soy patties tend to cause stalls/gains)

Crumble up and cook with taco seasoning (from P2 recipes) then add to veggies for ‘taco salad’. Blend cilantro, onion, lime and sea-salt for ‘salsa’ dressing.

Additional Tips

Can choose to do the regular or Vegetarian Phase 3 protocol after completing the Vegetarian Plan for Phase 2.

Cannot switch back and forth between regular and vegetarian plans. If you really want to switch, it is recommended to switch ONE TIME only. Although please note, you will most likely gain or stall during the switch. For best results, please follow the protocol as written. Omnitrition cannot guarantee products if you choose not to follow the protocol.

Phase 3 only: Vegetarian version of a steak day is an ‘egg day’.

 There aren’t a lot of recipe options for vegetarian proteins. One thing nice about this is you have a choice; you can keep it very simple or be creative to add variety.

You can mix your fruit (ie frozen strawberries) with your protein drink but don’t forget to eat your protein serving and vegetable serving at the same time – just like the regular protocol.

 Basically the only difference with the vegetarian protocol is the protein options – the approved vegetables, fruits and grains, and 1 TBSP milk a day are all the same as the regular plan.

Official Omnitrition Vegetarian P2 Protocol

The Omni Drop Program for Vegans and Vegetarians

Water, Tea and Coffee in any quantities. You must drink a minimum of 96 ounces (3/4 gallon) of fluids every day. The closer you are to 1 FULL gallon (128 ounces) the better your results will be.

 You can use as much Stevia as needed to sweeten your coffee, tea and water. Lemon may also be used in tea and water (ONE lemon per day)

Proteins: (Lunch and Dinner)

• MRM Whey, Jay Robb Whey, Sun Warrior Protein Raw Vegan Natural, or Pea Protein Powder (must be 5 grams of carbs or less per serving and sweetened only with Stevia or Xylitol),
• OR one soy patty not to exceed 110 calories
• OR ½ cup full fat cottage cheese
• OR one whole egg and 3 egg whites. We discourage eating more than two soy patties per week. They WILL cause STALLS/GAINS!

Vegetables: (Lunch and Dinner) *4 ounces per serving*

• Lettuce (any type) Chard
• Spinach
• Chickory
• Asparagus
• Onions
• Cabbage
• Beet Greens
• Tomatoes
• Radishes
• Cucumbers
• Celery
• Fennel

Fruits: (Breakfast and Snack)

• Apple
• Strawberries (6-9)
• Orange
• ½ Grapefruit

Two Melba Toast, Grissini or WASA Bread are allowed per day also, to be eaten as 2 separate snacks Seasonings are allowed, except pre-mixed spices as they often contain sugar. PLEASE read label carefully!

Bragg’s Liquid Amino Acids, Mustard (check for sugar content on mustard blends), Frank’s Original Hot Sauce, and Spry Xylitol gum/mints are OK.

NO SUBSTITUTIONS of any foods is allowed! It is important to eat BOTH servings of protein a day!