The book plan was not vegetarian, but the rules transfer. You still skip fruit, grains, sugar, and alcohol for 14 days. Protein has to come from eggs, dairy, soy, and beans, or the meals are just vegetables.
Phase 1 plate
- Eggs, egg whites, low-fat cottage cheese, part-skim ricotta, and plain yogurt.
- Soft tofu, tempeh, and low-fat soy crumbles. Skip sweetened soy milk.
- Half a cup of lentils, chickpeas, or black beans.
- The same non-starchy vegetables as the regular list.
- One nut or seed portion a day, plus olive oil.
A meatless Phase 1 day can be a vegetable omelet, lentil salad at lunch, and tofu with broccoli at dinner. Phase 2 adds fruit and a whole grain, which makes the vegetarian version easier to keep. Recipes that already fit: the bean and turkey chili can drop the turkey and use more beans, and the meal plan days built on eggs and cottage cheese need no meat.