The Fast Metabolism Diet Works for Vegetarians

IMPORTANT UPDATE: Our Mouthwatering Fast Metabolism Diet Vegetarian Recipes is now Available to Purchase!

Fall in love with these mouth-watering vegan recipes that they wouldn’t mind going vegan for awhile! So head on to the kitchen now and check out what we can cook for today!

10 Mouthwatering Fast Metabolism Diet Vegetarian Recipes


It has been attested by many that the fast metabolism diet brought miracles to our health. We’ve heard amazing stories about how we could lose some weight and live a healthier lifestyle by adhering to the rules set by the diet. The diet teaches us how to love food and eat only the real ones, staying away from the fake foods that ruins our metabolism and health. While a certain group of people, especially the vegetarians is skeptical about doing this diet, it could be necessary to shed light if this diet can still work for them. So today, we will answer the intriguing question. How will this work when meat is especially included in the program? How will this affect my choice as vegetarian? Lot of meat recipes are featured in the fast metabolism diet. Can the vegan, or vegetarians do the diet?

fmd for vegetarians

The answer is yes! Every recipes and food lists featured in this diet, there’s an equivalent vegan recipe with it. There are plenty of other high-protein, meat free foods that you can eat on the fast metabolism diet. Let’s tackle what will be your meal map and food list in every phase.

the fast metabolism diet works for vegetarians, vegans for the fast metabolism diet, fmd food list for vegetarians, the fast metabolism diet infographic

Before we move forward, let’s get familiar with the types of vegetarianism:

  • A strict vegetarian, a vegan, avoids all foods of animal origin, including meat, poultry, fish, dairy products, and eggs.
  • Lacto-vegetarians include dairy products in their diet. Lacto-ovo- vegetarians also eat dairy products and eggs.
  • Pesco-vegetarians eat fish, dairy products, and eggs along with plant foods. (We believe this is the healthiest diet for most people).
  • Finally, there are semi-vegetarians, who cheat a little and eat a little poultry along with fish, as well as dairy products and eggs. Most veggie lovers are not strict vegans.

Phase 1

In every recipe that requires meat, you can substitute meat with 1/2 cup of cooked legumes. The examples of legumes that you can substitute are: lentils, black beans, white beans, or any phase-specific beans. If you are Pesco-vegetarian, you can also eat egg whites and fish recipes that are rich in protein like halibut, tuna, sardines, salmon. Remember, the no soy rule also applies to you in this Phase,the same as Phase 3.

Phase 2

Phase 2 will be the most challenging part of a vegetarian. This is because this phase is a low-carb phase. If you are making an exemption of eating fish and eggs, then you should be fine in this phase. You can have egg recipes and fish recipes as your source of protein. But, for strict vegetarians who don’t settle to fish and and poultry products, what will be their options?

A special rule exemption applies to all the vegans. You can break the no-soy rule to replace meat as your animal-protein. You can have the following as a meat replacement.

  • Tofu
  • Soy Tempeh
  •  Edamame
  • Tamari
  • Bragg liquid Aminos

If possible, choose organic and non-GMO for the ones listed above.  It is also recommended to cook your tofu, or other soy products yourself than to buy a pre-baked one. As it is more processed than the raw one.

Phase 3

Phase 3 is almost the same with phase 1. Except that in this phase, you get to eat the whole eggs instead of the white ones only. You can now also eat healthy fats in this phase.

Don’t get discouraged now and quit achieving a healthier lifestyle just because you’re a vegetarian. Vegans can certainly do this diet. The community wishes you all the best in your fast metabolism diet journey!

16 Comments on The Fast Metabolism Diet Works for Vegetarians

  1. JackyvsFMD
    November 14, 2016 at 6:52 am (6 months ago)

    Hello everyone, I’m so happy i’ve found this forum! I was really starting to get stressed that I couldn’t get started on the FMD immediately once the book arrived because I’m vegetarian.

    I normally don’t consume dairy products either but considering I don’t mind eggs, I don’t consider myself a vegan. I am however more than willing to be a pescatarian for the FMD. However, here’s my big stress. I really don’t understand why the book says I can easily do the FMD diet as a vegetarian when throughout all the recipes in the book there is no suggestion of what to replace the meat product for. I’ve read over and over about how I can have legumes, fish and egg whites however none of the recipes in all three phases look like an easy or direct substitute for the recipe listed. For example, The Chicken Sausage with Brown Fusilli recipe. How do i know what fish or legume should be in place of the Chicken Sausage? Even if I did, do I prepare the recipe with the exact same method and flavorings despite changing the main component?

    I’m absolutely desperate to do the FMD as I suffer with Hypothyroidism and find it difficult to lose weight due to a super slow metabolism, but I really can’t start it until I understand this challenging aspect with recipe substitution. I wouldn’t want to go off track and make my own meals and delay the effects of Haylie’s purposeful design…

    Can anyone please offer some help? 🙁

    Reply
  2. Lisa
    August 11, 2016 at 1:14 am (9 months ago)

    I was wondering about the amounts of tofu, edamame, etc as a meat substitute – 1/2 cup? 4 oz?same as meat? Thanks for the help- I did this diet and wanted to do it again but couldn’t stand the thought of eating all that meat! Now I will start it again!

    Reply
    • admin
      August 11, 2016 at 5:12 am (9 months ago)

      Hi, Lisa! You can have 6 ounces of tofu and other recommended soy products for vegans in Phase 2. Hope this helps! 🙂

      Reply
  3. Bianca
    January 7, 2016 at 12:17 am (1 year ago)

    I have another question! I’m trying to do the FMD as a vegan (who eats eggs), but am not necessarily interested in eating a lot of soy during phase 2. Could I instead eat other legumes? red lentils/ split peas/ chick peas/ black beans?
    Thanks!

    Reply
    • admin
      January 7, 2016 at 3:28 am (1 year ago)

      Hi, Bianca!

      Legumes are not allowed in Phase 2 for Vegans since it contains starch. You can only settle for the exempted soy products, you can choose though which one works best for you:

      • Tofu
      • Soy Tempeh
      • Edamame
      • Tamari
      • Bragg liquid Aminos

      Hope this helps!

      Reply
      • Robin
        January 8, 2016 at 12:46 pm (1 year ago)

        Isn’t Edamame soy beans? If no soy is permitted during phase two, how can it be on the allowed list?

        Reply
        • admin
          January 9, 2016 at 12:14 am (1 year ago)

          Hi, Robin! Yes, edamame is a soy. Normally, soy is not allowed in FMD because of its plant estrogens and also because of how processed and genetically modified it tends to be. And Protein-rich legumes and grains are just too high in carbohydrates for Phase 2. In order for the vegans not to feel too restricted while doing the diet, Haylie made a special exemption to break the “no soy rule” for vegans, only in Phase 2. You can replace any meat by the following soy products:

          • Tofu
          • Soy Tempeh
          • Edamame
          • Tamari
          • Bragg liquid Aminos

          The choices above are the only soy products you can use in Phase 2. If possible, only purchase the organic and non-gmo ones. And cook the tofu without fat and grill or bake it yourself, rather than buying pre-baked
          tofu, which is more processed. Hope this helps! 🙂

          Reply
      • Mar
        June 23, 2016 at 4:52 pm (10 months ago)

        This is the major problem I am having with this diet. I want to do it so bad but it seems counter intuitive to say how awful soy is and then not provide another option for protein during all phases especially phase 2. It bums me out. I am trying to find a vegan specific FMB community to see if someone has found a “hack” of sorts. I feel like Haylie is so awesome it sucks that she really couldn’t come up with a different protein sub for Phase 2 at lease. :/ With all the new protein options becoming available (like Quorn for example) it would be nice to at least discuss why they are or are not acceptable protein sources.

        Reply
        • admin
          June 25, 2016 at 1:17 am (10 months ago)

          Hi, Mar!

          You can have legumes (like beans) for Phase 1 and 3, as well as eggs and fish (if you’re not a strict vegetarian). For Phase 2, you can have eggs and fish as well. But if you are a vegan, then you have the option to break the no-soy rule only in this phase. You can found the list of allowed soy to eat in this article. Hope this helps!

          Reply
        • VegiLinda
          August 8, 2016 at 7:30 pm (9 months ago)

          I totally agree. A vegetarian or vegan can do this if they only eat greens cooked in vegetable broth for two days with some tofu or the like tossed in. Frankly, I am sick to my stomach after that phase and have decided to make my own modifications. I did come up with a pretty good Tofu dressing/dip based in part on the cucumber tofu dressing recipe in her book. I added a lot of fresh basil and some garlic with balsamic vinegar. I hate steva and the other one (which I won’t use because it is fatal to dogs) so I used some cider vinegar. With enough basil, salt, pepper and garlic it turned out alright. So that helps. I also identified some asian noodles that are made of various things such as kelp, and the like that I thought to use in a soup with tamari and other vegetables. However, breakfast eludes me so I am just going to eat hard boiled (whole) eggs. It seems to me that even lean meat has fat in it and so I am “trading.” It may slow things down but the alternative is to give up and I am losing weight. So, totally agree. I also find this forum hard to navigate through but that is another issue.

          Reply
        • Denise
          September 11, 2016 at 3:35 pm (8 months ago)

          Mar, I use quorn cutlets and roast and it still works. It’s better than completely going off plan.

          Reply
          • Angel
            September 30, 2016 at 6:24 pm (7 months ago)

            Hi Denise – i was curious about the quorn as well. Mycoprotein is from mushrooms which is plan approved and it has egg whites which are also plan approved. Can I ask what your weightloss has been using quorn?

  4. Lisa
    July 27, 2015 at 2:04 am (2 years ago)

    I have a question on the H-Burn i’d like to start. Is the place to ask? I’m vegan and have lost 29# on the FMD. I’m not seeing “substitute legumes/tofu here” like i have in other recipes. Can a vegan do the H-Burn? Is my only protein hummus? Does that mean chickpeas too? I could handle that 🙂

    Reply
    • admin
      July 28, 2015 at 5:50 am (2 years ago)

      Hi Lisa! Certainly you can do H Burn. Though the I-Burn is the most vegan friendly among the three Burn plans. You never have to eat animal protein on this plan. You can be completely vegetarian or vegan on the I-Burn. Hope this helps!

      Reply
    • Angel
      September 30, 2016 at 6:29 pm (7 months ago)

      congrats on your weight loss! Is that in one round? What did you eat in P2? My weight loss has been pretty slow.

      Reply

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