Changing your diet can be hard at first, which is why we have compiled a few top tips to help you along the way.
Firstly, what is a plant-based wholefood diet, plus seafood, minimizing saturated fat?
Note: this is not a complete list of what you can and can’t eat – just a guide to get you started
There are lots of recipes on our website and in the OMS cookbook. Check out our list of cookbooks recommended by OMSers. You can adapt vegan recipes by excluding oil or coconut products.
Examples of some delicious recipes you can easily make OMS friendly: ramen noodle soups, pastas, salads, baked potatoes, rice dishes, sushi, egg white omelettes, risottos, flat bread, mezze dips, Buddha bowls, grilled fish, cheese free pizza, homemade veggie burgers, veggie chillis, soups, cauliflower rice, vegetables stews, breakfast cereals, overnight oats, homemade granola, dahls, vegetable or fish curries, smoothies and bean burritos.
There are plenty of websites out there with OMS compliant recipes. Edit vegan or pescetarian recipes to make them OMS compliant. Try searching for ‘fat free’ and ‘wholefoods’ along with ‘pescetarian’ and ‘vegan’ recipes.
Hashtags: #omsfriendly #overcomingms
Europe: Apples, Beetroot, Brussels Sprouts, Cabbage, Carrots, Celeriac, Celery, Chicory, Jerusalem Artichokes, Kale, Leeks, Mushrooms, Onions, Parsnips, Pears, Spring Greens, Spring Onions, Squash, Swedes, Turnips.
US/ Canada: Broccoli, Brussels sprouts, cabbage, cauliflower, grapefruit, kale, leeks, lemons, oranges, parsnips, rutabagas, tangelos, tangerines, and turnips.
Australia/New Zealand: Asparagus, Beans: Green, Beans: Flat, Beans: Butter, Capsicums, Celery, Cucumbers, Eggplant, Lettuce, Mushrooms, Onions, Okra, Peas, Potatoes, Radish, Sweetcorn, Spinach, Tomatoes, Zucchini, Apricots, Avocados, Bananas, Blackberries, Blueberries, Raspberries, Strawberries, Cherries, Grapes, Limes, Lychees, Mangoes, Melons, Nectarines, Oranges: Valencia, Passionfruit, Peaches, Pears: , Pineapple, Plums, Rambutans
6. Join your local OMS Circle for encouragement.
7. Meat and cheese contain ‘umami’ flavours which you might crave when changing your diet. Add these flavours to recipes using: miso, mushroom (particularity shiitake), soy sauce, nutritional yeast, fish sauce, marmite or vegemite, celery, ripe tomatoes, darker-fleshed fish (eat in moderation), sea vegetables (e.g. nori), black olives, toasted nuts and seeds and green tea.
8. When eating out, check The Happy Cow which has a list of vegan and vegetarian friendly restaurants. Contact restaurants in advance to lay out your requirements. Ask for vegan with fish, excluding oils (except Extra Virgin Olive Oil) and excluding coconut products.
9. Japanese cuisine is a good option for low fat, dairy-free food with lots of seafood. Indian, Thai, Lebanese and Ethiopian cuisines also have good options filled with vegetables and flavour but be careful of the oils.
10. When flying, ask for a Raw Vegetable Meal to ensure that it’s OMS compliant. This is a vegan meal consisting exclusively of raw vegetables and salads.