Phase 2 again….. 😦  On the bright side I woke without needing allergy meds today.  My fingers still feel swollen, but it looks like I’m back down to within half pound of where I was before the Splurge.  I’ll stop weighing now until next Monday on my usual weigh-in day.  Now onward to surviving the day.

Phase 2 for vegans consists of lots of green veggies and 1 of 3 proteins 5 times per day.  I noticed that after tempeh I am extremely full while after my tofu pudding  I am much less stuffed; in fact I could eat double the size of pudding (except for it’s taste)!  So, I decided to investigate these 3 foods a little further.

The portion sizes sound similar but are visually  quite different.  A 4 oz piece of tempeh is huge; in fact it’s half the package of tempeh.  A 12 oz block of tofu yields 4  portions of 4 oz each and likewise a 12 oz bag of edamame yields 4 servings of 1/2 cup each.

An even bigger difference can be seen among these three forms of soy nutritionally:

Tofu:”Tofu is made by curdling soy milk with a coagulant to form thick white blocks. There are four types of tofu to use in various dishes: silken, soft, firm, and extra firm.”.source  (Apparently according to this source “Extra Firm has double the protein of Silken which has more water weight”). I usually choose Silken since I am making a pudding.

  • a portion equals 4 ounces based on various Fast Metabolism recipes like this one

My brand: Nasoya Organic Silken

  • 60 calories
  • 2.7 grams fat
  • 0 grams saturated fat
  • 0 mg Cholesterol
  • 0 mg Sodium
  • 1.3 grams Carbs
  • 0 grams fiber
  • 0 grams sugar
  • 5.3 grams protein

Tempeh: “This brownish and more textured soy product is made by fermenting cooked soybeans. Sounds pretty unappetizing, but it makes for a firm and chewy texture people might prefer over the often squishy tofu.” source  Also supposedly the “fermenting enhances digestion and increases the bio-availability of the nutrients”.source

  • a portion equals 4 ounces based on various Fast Metabolism recipes like this one

My Brand: Lightlife Organic Original

  • 231 calories
  • 8 grams fat
  • 1.5 grams saturated fat
  • 0 mg Cholesterol
  • 10 mg Sodium
  • 16.1 grams Carbs
  • 12 grams fiber
  • 0 grams sugar
  • 22.1 grams protein

Edamame:”These are baby soy beans that are harvested when ripe and sold either frozen, cooked, or shelled.”  source  “Means “twig bean” in Japanese. Soybeans have the highest ratio of protein to calories of any plant”. source (Note** you can also buy mature soy beans like these or  these in the can or even dried mature soybeans; however they are not listed on the approved choices for Fast Metabolism Diet )

  • a portion equals 1/2 cup based on various Fast Metabolism recipes like this one

My Brand: (varies depending on where I’m shopping)

  • 100 calories
  • 3 grams fat
  • 0 grams saturated fat
  • 0 mg Cholesterol
  • 30 mg Sodium
  • 9 grams Carbs
  • 4 grams fiber
  • 1 grams sugar
  • 8 grams protein


So  vegans in Phase 2 should have  5 servings of any combo of the above proteins plus lots of green vegetables.  At the low end that could be 300 calories of protein (all tofu) and at the high end 1155 calories of protein (all tempeh).  The fat could range between 13.5 grams and 40 grams.  The carbs could range between  6.5 grams and 80.5 grams.

Realistically I usually eat tofu twice, edamame once or twice and tempeh once or twice so my range has been

  • Calories from Protein 551-682
  • Fat from Protein 19.4 g-24.4 g
  • Carbs from Protein 36.7-43.8 g

I wonder if there are any other vegan sources of protein that I could eat 5 times to meet these requirements.

Based on this chart   5 servings (1/2 cup each) of Black eyed peas (which was the lowest carb legume listed) would have

  • 550 Calories from Protein (fine)
  • 2.5 g Fat from Protein (fine)
  • 80 g Carbs from Protein (close to twice as many carbs)

And this other chart indicates that 5 servings of almonds (1 oz each) would have

  • 805 Calories from Protein (a bit high)
  • 66 g Fat from Protein (much higher)
  • 30.5 g Carbs from Protein (fine)

It looks like there is no easy protein swap for soy. I read on this forum about someone who made her own modifications to the Vegan plan and is eating  Quorn and still having success, so maybe a perfect swap is unnecessary.  It looks like some of the ingredients in this food are not approved for Phase 2, and I can also see that 5 patties would have:

  • 600 Calories from Protein (fine)
  • 15 g Fat from Protein (fine)
  • 90 g Carbs from Protein (higher)

OK, here’s another option… I saw in this forum someone mentioned that “Haylie has her own protein powder that works on the diet. Its base is pea protein, so you could use pea protein, which is vegan”. So, I looked on the FMD site and discovered this Protein Shake Mix Labeled for Phase 2.  The main ingredient is pea protein. Pomroy’s is pretty pricey at $54 and I’m not sure I would like it or not; the ingredients are: Pea protein concentrate, xylitol, natural flavors, sunflower oil, medium-chain triglyceride oil, cellulose gum, xanthan gum, stevia leaf extract, and silica.  I found this brand that is just that one ingredient: pea protein (it doesn’t have the extras that the FMD one has) but is less than $10.  The carbs are super low for either!  Here’s what I wondered about… maybe I could mix the pea protein powder into a shake with lots of ice, cocoa powder, sweetener (unless I get the FMD kind which is already sweetened), and fresh baby spinach.  I know I like shakes that are fruit + cocoa + spinach; maybe it would be ok without fruit?  I could also just use the powder to thicken a vegetable soup or a green smoothie. In the video on Pomroy’s site, she mentions you can use it to replace Breakfast or a snack.  I also found this page with a recipe for an FMD Green Smoothie.  If you search the page, you can find a lady who wrote in with a question; she said she does not eat meat or eggs and cannot eat soy due to cancer concerns; she wanted to know if she could use the pea protein for all 5 meals and the admin told her “sure”.  Looks like you could also add it to vegetable recipes , simple soups, or as a salad dressing , or even to a cup of  tea or cocoa (these recipes would need tweaking but are good ideas). Would it work for me?  Would it be filling enough? Easy enough? Tasty? Or is it just another of my desperate attempts to “fix” phase 2?

5 shakes from the Pea only brand would be:

  • 350 Calories from Protein (lower)
  • 5 g Fat from Protein (lower)
  • 5 g Carbs from Protein (lower)

and 5 shakes from the FMD brand shake mix would be

  • 650 Calories from Protein (fine)
  • 17.5 g Fat from Protein (tad low)
  • 45 g Carbs from Protein (minimally higher)

DEFINITELY lots to think about.

Now here’s what I ate today:

5:30 Hot Tea

6:00 Soup (Broth made with Nutritional yeast, ginger, garlic, lemon, red pepper flakes, and Bragg’s Aminos) with cabbage and edamame

9:30 Tofu Chocolate Pudding (still not great but WAY better than last week’s disaster)

12:30 Reuben Salad :Big bowl of chopped romaine and fresh dill topped with some sauerkraut (note that Pomroy is a fan of this for aiding digestion and talks about kraut here and also here), caraway seeds, pickles, 1/2 portion of edamame, and a mock Thousand Island dressing made from Tofu, lemon juice, salt, mustard powder, white pepper, dill pickles, and some of the bell pepper ketchup that I made and described last week

3:30 celery sticks, edamame, and Lime-ade (fresh squeezed key limes + sweetener + water and ice)

6:00 seltzer and lemon

6:30 Browned Tempeh (1/2 portion), green beans, shallot sage sauce (veggie broth + shallots + fresh sage + balsamic vinegar), and 1/2 of a Tofu Chocolate Pudding

8:00 Hot Tea (choosing this kind due to my frequent Phase 2 digestive complaints)





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