Vegetarian Diet Plan

Most people are health conscious and a number of them are conscious with their weight. While some people tend to stand on a weighing scale to check their weight, some check their weight following a diet plan.

There are many kinds of diets, according to Medical News Today. The publication said that these diets have different goals, as some diets aim to lose weight while others are being followed to gain weight. Other diets are directed toward reducing body cholesterol levels and some are intended for living a long and healthy life.

Some diets reflect the cooking routines of the inhabitants of Southern Europe, such as the Mediterranean diet. The South Beach and the Atkins diet put emphasis on the regulation of the body’s insulin levels, in addition to the beneficial effects of unrefined slow carbohydrates. One of the notable diets is the vegetarian diet, which focuses on eating vegetables and eliminating animal-based foods, barring eggs, dairy, and honey.

According to Eating Well, vegetarian diet meal plans are designed by nutrition and culinary experts to provide balanced meals for vegetarians, without losing the food’s pleasant taste and nutritional content. The publication also said that the recipes of vegetarian meal plans contain various protein food sources, such as nuts, grains, tempeh, tofu, legumes, cheese, and eggs. Cheese and eggs can be eliminated by vegans or people who eat vegetables only.

Some vegetarian diet plans are set at 1,200, 1,500, or 1,800 calories.

A sample of a vegetarian 1,500 calorie menu contains the following:

  • For breakfast, one must eat German apple pancake, one cup of strawberries, and skim milk.
  • Lunch consists of leek, asparagus, herbal soup or triple celery bisque, quinoa and black beans, and one large orange. An apple and skim milk are good for snack.
  • Then, no-bake macaroni and cheese and curried cashew burgers are set for dinner, along with red peppers and orange-infused roasted green beans, and roasted-peaches.

Another vegetarian diet plan can be seen in Vegetarian Times. The diet has five meals, which are structured for seven days and each day’s menu had about 1,600 calories.

  • The sample diet (for Day 1) includes two scrambled eggs with one teaspoon butter (or 5 ounces firm tofu), two cups spinach, half cup diced tomatoes, a slice of sprouted who-grain toast with half teaspoon butter for breakfast. The first snack consists of 15 dry-roasted unsalted almonds and one cup of blueberries.
  • Lunch consists of one and three-fourth cups of low-sodium prepared lentil soup, one crispbread, and a large orange. The second snack is comprised of a medium apple (sliced), served with two tablespoons raw almond butter.
  • Finally, dinner has one wedge tortilla lasagna tossed salad, containing two cups lettuce, six cherry tomatoes, half cup shredded carrot, two teaspoon crumbled feta, and two tablespoons vinaigrette.

Good planning, in addition to the food pyramid, is an interesting move to a healthy diet, according to Mayo Clinic. The publication said that the vegetarian pyramid serves as a blueprint of the food groups and food choices that establish a durable foundation of a healthy vegetarian diet if consumed in the appropriate quantities.

While vegetarians lose weight by losing fat through the elimination of animal-based foods, with the exception of eggs, dairy, and honey, the vegetarian diet places them to a risk of having Vitamin B deficiency, such as Vitamin B12 (Cobalamine), which can be obtained from animal food sources.
Overall, people who are on a well-planned vegetarian diet will have their needs met and are generally will be less likely to experience disease and have a longer life expectancy than those who are not on a vegetarian diet.

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