We have mentored hundreds of vegetarians through Cura Romana. The principles of the Food Plan are the same for vegetarians as for the rest of us—four foods per meal and so forth. And there are some great vegetarian and vegan protein alternatives that even non-vegetarians can enjoy while on Essential Spray+Food Plan.
If, as a vegetarian, you are happy to include fish and shellfish in your menus, this is even better. It gives a lot of variety and sea foods are an excellent source of easily digested top-quality protein for non-meat eaters.
Vegetarian Protein Sources
- Omelet made from one whole egg and three egg whites
- Non-fat cottage cheese—100g
- Smoothie made from micro-filtered whey
- Smoothie made from Garden of Life - Vegan RAW Protein (see below)
- White fish
- Prawns, shrimp, lobster, crayfish
Vegetarian Smoothies—Here's How
When making a smoothie, vanilla usually works best because it is easy to mix with green vegetables or a piece of fruit to make a whole meal. Read labels to see how much protein powder to use. Check the protein content and use one or more scoops so you are getting between 15 and 22g of protein in each drink. It's usually between 1 and 1 1/2 scoops of the powder. You can add your fruit allowances—strawberries, an orange, an apple to the smoothie to make a meal if you wish. Sprinkle with cinnamon or nutmeg if you like. Best of all...make a green smoothie whole 'meal', containing 1 to 1 1⁄2 scoops of powder plus your allowance of raw green vegetables. Sweeten with only REAL stevia (see below) and be sure to check that whatever you buy to make smoothies with contains no sugars or artificial sweeteners of any kind, including xylitol. These are not allowed on Essential Spray+Food Plan.
Use Only the Best
There is a lot of junk micro-filtered whey out there that are cheap and nasty imitations of the real thing, and many poor quality vegan protein powders. Use only the very best. I have researched them all thoroughly. Below you will find my recommendations, plus links to where you can order them from anywhere in the world—from iherb.com. Click on the link to each product and you will be able to read a full description of it and its contents. You can then check, if you like, to see if the product you're interested in is also available in whatever country you live in.
BEST MICRO-FILTERED WHEY
Vital Whey is the best quality, easily assimilated protein-rich product I have found anywhere. Vital Whey is a non-denatured, native whey protein that is produced to maintain the full range of all the fragile immune-modulating and regenerative components naturally present in fresh raw milk. This product is derived from cows that are grass-fed and graze year-round on natural pastures. It does not contain genetically engineered materials. It is treatment-free, pesticide-free, chemical-free and undergoes minimal processing. It comes in Chocolate and Vanilla.
BEST TOTAL MEAL POWDER (VEGAN)
Garden of Life, vegan RAW Protein, Beyond Organic Protein Formula is unique to the world. It unlocks the nutritive power of living grains and seeds. A certified organic, RAW, vegan protein powder. Featuring 14 RAW organic sprouts, this powder is an excellent source of complete protein—providing 17 grams and 33% of the Daily Value—including all essential amino acids. It contains Vitamin Code RAW Food-Created fat-soluble vitamins A, D, E and K and supports digestive health and function with live probiotics and protein-digesting enzymes. It mixes instantly and has a neutral taste, making it an excellent foundation for a refreshing, high protein energy shake or smoothie. It is suitable for almost anyone, including those on vegetarian or vegan diets, those on low carbohydrate diets or those with gastrointestinal sensitivities to milk, whey, soy or other protein sources.