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The Scarsale Vegetarian Diet, though effective, is not as fast a
way to lose weight than following the traditional SMD and substituting any meat, poultry, fish, seafood, egg or cheese proteins
listed at the bottom of this page.
THE SCARSDALE VEGETARIAN DIET
Observe
the basic Scarsdale Diets Basic Rules as they apply to you.
Recipes for dishes marked with an asterisk* appear
on the recipe link on the bottom of this page.
VEGETABLES NOT PERMITTED on the SCARSDALE VEGETARIAN DIET
Avocados,
Dry Beans (baked beans, lentilsm dry white beans, red kidney beans, lima beans, chick peas, black-eyed peas, etc; except
soybeans, which are permitted in the Vegetarian diet),
Sweet potatoes/Yams
SUBSTITUTE MEALS PERMITTED
Any
day, for lunch or dinner, you may substitute for menus in this chapter a hot or cold vegetable plate, any vegetable you like-except
for those not permitted, mentioned in the opening of this chapter.
Accompany vegetables with one baked potato sprinkled
with salt and chives, if desired.
Or, 1/2 cup boiled rice may be substituted for potato.
Or, 1 slice protein bread,
toasted with no-sugar jam or jelly, if desired
Or, you may have 4 oz. cooked soybeans instead (1 ounce uncooked)
On
salads, you may use lemon or vinegar or any of the Scarsdale Diet dressings.
BREAKFAST EVERY DAY:
1/2 grapefruit
or other fruit in season
1 slice of protein bread, toasted, spread with no-sugar jam or jelly, if desired
Tea/coffee/herb
tea (no sugar, cream or milk)
MONDAY
Lunch:
*Watercress (or broccoli) soup
Baked potato with low-fat
cottage cheese & chives
OR
1 oz. uncooked/ 4 oz. cooked soybeans
6 halves of walnuts or pecans
*Baked
Apple Oscar
Tea/coffee/herb tea
Dinner:
2 slices cheese of your choice on lettuce
*Ratatouille
Artichoke
hearts (no oil), cucumbers, radishes
1 slice protein bread, toasted
Canteloupe or watermelon or sliced orange
Tea/coffee/herb
tea
TUESDAY
Lunch:
Fruit Salad -as much as you wantany kind of fruit with lettuce, celery
1 slice
of protein bread, toasted spread with no-sugar jam or jelly, i desired
Tea/coffee/herb tea
Dinner:
*Apple-Nut
Acron Squash
Hot or Cold Vegetables, cauliflower, carrots, tomatoes, all you want
4 olives
Tea/coffee/herb tea
WEDNESDAY
Lunch:
*Stuffed Tomato
Broiled mushrooms, zucchini and carrots
1 slice of protein bread
toasted
Tea/coffee/herb tea
Dinner:
*Asparagus (or cauliflower, or broccoli) Au Gratin
*Hawaiian Fruit-Nut
Squash
Green salad and tomatoes
1 slice protein bread, toasted
Tea/coffee/herb tea
THURSDAY
Lunch:
Low-fat cottage cheese with sliced scallions, radishes, cucumbers
Olives
1 slice of protein bread toasted
OR
1oz uncooked/4oz cooked soybeans
Apple
Tea/coffee/herb tea
Dinner:
*Scarsdale Eggplant Parmesan
Green
salad with choice of Scarsdale Diet low-calorie dressings
Fresh fruit cup with squeeze of lemon or lime, minced mint leaves
Tea/coffee/herb tea
FRIDAY
Lunch:
Assorted cheese slices
Spinach
1 slice protein bread, toasted
Peach or pear
Tea/coffee/herb tea
Dinner:
Onion bouillion, with
*Protein croutons
*Stewed vegetables
No-sugar applesauce with 6 walnuts orpecans
Tea/coffee/herb tea
SATURDAY
Lunch:
Fruit salad, any
kind, as much as you want, with low-fat pot cheese or cottage cheese, on lettuce or other greens
1 slice of protein bread,
toasted
Tea/coffee/herb tea
Dinner:
*Vegetable Cheese Casserole served with
1/2 cup no-sugar applesauce
sprinkled with 1 tablespoon raisins
Sliced Tomatoand lettuce with vinegar and lemon dressing or *Scarsdale Diet dressing
Tea/coffee/herb tea
SUNDAY
Lunch:
*Stuffed tomato (with stuffing #3; no rice, no potato)
Boiled
or mashed potato (no butter) with 1 tablespoon low-fat sour cream and chives
OR
1 oz uncooked/ 4 oz cooked soybeans
Stewed fruit; use sugar substitute if desired
Tea/coffee/herb tea
Dinner:
*Chow mein on rice
Salad
of lettuce, sliced tomatoes
Sliced pineapple or pineapple chunks ( if canned, packed in its own juice or water- not sugar
sweetened syrup)
Tea/coffee/herb tea
SCARSDALE MEDICAL DIET- SUBSTITUTE LUNCH
for any lunch, any day, on the
Scarsdale Vegetarian Diet.
1/2 cup low-fatpot cheese or cottage cheese
Sliced fruit, all you want
One tablespoon
of low-fat sour cream topping or mixed with the fruit
6 halves of walnuts or pecans, chopped and mixed with or sprinkled
over the fruit
Coffee/tea/no-sugar diet soda of any flavor
REPEAT THE DAILY MENUS for your second week on the
Scarsdale Vegetarian Diet
AFTER YOUR TWO WEEKS on the Scarsdale Vegetarian Diet, if you still want to lose more pounds
to get down to your desired weightm go on two weeks of Keep-Trim Eating, adapting to your regulations. Following that period,
return to two more weeks on the vegetarian diet.
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SCARSDALE VEGETARIAN DIET RECIPES
Members Suggest:
TOFU - Highly Recommended is Panda Farms, which has 80 cals,
2g fat, 7 g carb, and 10g protein per serving. (2 oz)
Tofu is great because it can be served hot or cold, and seasoned
to taste like ANYTHING - salty, sour, sweet or spicey- it ROCKS!
Textured Soy Protein/ Textured Vegetable Protein
T.S.P. Chunks - This is a product made by NOW Foods. Its like TVP but formed into chunks, that must be reconstituted and cooked.
They are SO good! And just like tofu, you can get them to taste like anything! They have a spongy quality to them which seems
like you are eating stuffing, but they can be cooked down to a chewier, more meat like consistancy.
90 cals, NO FAT, 9
g carb, 15g protein per serving (1/2 cup)
TuNO - This is made by Worthington Foods, which is owned by Kelloggs.
Its a tuna substitute and it comes either frozen or in cans. (the cans have less fat for some reason - and taste awful
in comparison.)
Mix it up with some Fat-free Nayonnaise or Vegennaise, add some diced red oniion, diced celery, and serve
on a bed of watercress on toasted spelt bread.
Delish and ya never hurt a fish!
Frozen stats - 80 cals, 6g fat, 2
g carb, 6g pro per serving (1/2 cup)
Soy Protein Powder - Vanilla flavored, sugar free. This stuff is AMAZING. Break
out the hand held blender and mix it up with some low fat vanilla soymilk, throw in some frozen strawberries, or frozen banana
and maybe add a little stevia powder for extra sweetness!
Shake it up baby!
Cals 111, 1 g fat, 0g carbs, 24g protein
per serving (1 scoop - 26 grams)
As for the prepared "fake" foods go...
Vegan Singles cheese, which HAVE
to be eaten "with" something. Then they are great, and actually taste like cheese....but alone, the texture doesnt hold up
and it generally crumbles.
Vegan Cream Cheese is also delicious on toasted raisin bread
Yves cold cuts are
good too
BOCA BURGERS are the best of all of the veggie burgers. Always take the time to stop and read the ingredients
of these things, because they contain a million and one different things. Gardenburger, for example, contains egg and cheese.
Fine for veggies but not vegans
VEAT looks and tastes JUST LIKE CHICKEN. Its juicy and succulent
TOFURKEY - gets mixed reviews, although some people
really enjoy it.
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