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Delicious Vegetarian Meal Plan to Get Started

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Are you in the process of becoming a vegetarian, but don’t know where to start? You are not alone. More and more Americans are turning to a vegetarian diet for the health benefits and enjoying the meals too. What is not so surprising to the millions of vegetarian is all the weight people lose when they switch to a vegetarian lifestyle. You might have the misconception that eating vegetarian means eating boring foods or nothing but salads. That is simply not the case. There are many enjoyable, delicious foods that you can eat as a vegetarian.

Not only will you notice a change in the way you feel, but you will also see a change in the way you look. Eating a vegetarian diet can help your skin be clearer, your hair grows faster, and you can lose inches off your waist-line. Here is a very simple vegetarian meal plan to help you get started making real changes to your lifestyle. This meal plan will give you a breakfast, lunch, dinner, and dessert choice.

Breakfast

Maple Nut Cereal

1 quart water

1 cup cracked or cream of wheat

2/3 teaspoon ground cinnamon

2/3 walnuts

Maple Syrup

Boil water and then add in the wheat, salt, and cinnamon. Stir for a minute, then lower the heat and allow thickening. This will take about 5 to 10 minutes. Serve with nuts on top and rim the edge of the bowl with maple syrup.

Lunch

Bruschetta with Broccoli Rabe

1 bunch broccoli rabe

Salt and pepper

1 1/2 tablespoons olive oil

1 clove garlic

4 large slices of sourdough bread

One thin slice of the low fat cheese of your choice

An olive paste

Cook the greens in a pot of boiling water until tender. This will take about 5 minutes. Heat the oil in a skillet with chopped garlic. When the garlic beings to color add the greens with some of the water until they are completely tender, season with salt and pepper.

Toast the bread and lay the cheese on the hot toast. Spread with oil paste and then cover with the cooked greens. Drizzle a little oil olive over the top before serving.

Dinner

Warm Green Been Salad

1 1/2 pounds green or yellow wax beans

3 tablespoons olive oil

1 tablespoons lemon juice

Chopped herbs – use parsley, basil, or tarragon

Cut the beans. Boil then in salted water uncovered. Drain while they are still slightly firm. Shake off excess water and lay them on a paper towel to dry. Toss the warm beans with oil until coated. Add the lemon juice and herbs. Serve immediately.

Baked Eggplant

4 Italian eggplants

1/2 cup oil olive

Salt and pepper

4 ripe tomatoes, peeled, seeded, and chopped

2 to 3 oz of feta cheese

2/3 teaspoon oregano

Preheat your oven to 375. Slice the eggplant lengthwise in have and score the cut with a crisscross pattern. Heat some oil in a large skillet. Add the eggplant with the cut sides down and fry until golden. Fry the second side for a few minutes and then wipe out the pan. Add fresh olive oil to the skillet, put in the tomatoes and cook until they have broken down into a chunky sauce. Season with salt and pepper. Put the eggplants with the cut sides up on a baking dish. Crumble the feta over the tops. Spoon on the tomatoes and top that with the oregano. Bake, covered, for about 20 minutes or until tender. Uncover and cook for 5 more minutes.

Dessert

Baked Fruit and Honey Compote

1 1/2 cups dried apricots

1/3 cup dried pears

4 kiwis cuts into slices

1/4 cup dried cherries

3 tablespoons honey

1 1/4 cup orange juice

2 tablespoons butter

Zest of a lemon

Cover all the dried fruit with warm water and set aside overnight. Pour off the soaking water and put them into a baking dish with the kiwis and lemon zest. Mix the honey and organe juice and pour this over the fruits in the baking dish. Dot the top of butter.

Bake in an over preheated to 375. Make sure it is covered and leave in for 20 minutes. Take off the cover and bake for an additional 15 minutes. Serve warm.

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Source by Rick Porter

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Easy Diet Tweaks To Lose Calories

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Nutrition is a significant part of our fitness plans. Investing time on planning daily meals can make us reap big rewards. Having basic knowledge of what goes into everyday foods allow you to swap high fat ingredients for low calorie ones. This results to maximum satisfaction minus the weight gain. One secret of making your nutrition plan tick is to make sure that your food is palatable. You should find it appealing enough to commit yourself to it. Otherwise, you’ll always find reasons to cheat on it. In the end, as in relationships, the one who cheats is the biggest loser. Or in this case, the one who expands in girth.

Midday sandwiches are healthy if you know how to choose what’s good for you. Turkey and chicken should be your top picks. We can compromise on roast beef but ham and other processed meats should be out of the picture. Instead of mayonnaise, you can use avocado to moisten a dry sandwich. On salads, go easy on light olive oils. They’re not as nutritious as the extra virgin ones. You can save on calories but lose out on the nutrient content. You can compromise by using extra virgin oil sparingly.

Before eating, drink two glasses of water. It fills you up and decreases the amount of food you’ll consume. Doing so also ensures that you get your eight glasses a day, which keeps you adequately hydrated. When going out, your beverage of choice should be preferably low in calories. Liquid calories are notorious for promoting weight gain because you just don’t regard them as serious calorie sources. Unsweetened iced tea and water are good choices. To avoid getting overwhelmed in the buffet table, just remember this rule. Fill half your plate with fruits and vegetables. Fill the rest with complex carbohydrates and lean protein.

If you’ve got a chocolate craving you can’t shake off, here’s a little trick. Add shavings of dark chocolate into chili or barbecue sauces. You’ll get a rich flavor plus antioxidants. Just don’t overdo it. Rid your canned beans of too much sodium. These are rich sources of protein but too much sodium is not good for your health and your belly. Rinsing canned beans sheds one third of their total sodium content.

A healthy nutrition plan is essential for lasting weight and fat loss. This is simply because such action will enable you to sustain the entire process. Temporary “fits all” diets are just quick fixes. They may be effective at first, however, purely unreliable in the long run. All the weight you lost is bound to come back later. A healthy nutrition plan is like a good spouse. It might not be the most attractive option but one that will assuredly love you back.

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Source by Mark Warrington

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Weight Reducing Diet

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FREE FOOD

  • Beverages like clear soup, pepper water, tomato juice, tender coconut water, dilute skimmed buttermilk, rasam, soda, lime juice with salt.
  • All vegetables( including green leafy vegetables) other than root vegetables as salad or boiled vegetables.
  • Pickles without oil and sugar.

FOODS PERMITTED IN LIMITED QUANTITY

  • Milk (whole) not more than 300 ml. per day including that used in curd and beverages.
  • Oil not more than 4-5 tsp. per day
  • Non-vegetarian items like fish, chicken, can be taken one piece per day in boiled/ grilled form.(50 gm)
  • Fruits like oranges, sweet lime, apple, papaya, water melon can be taken- one or few pieces per day.(100 gm)

FOODS TO BE AVOIDED

  • Fats like vanaspathi, ghee, butter, coconut oil.
  • Sweets like puddings, payasam, burfis, laddu, desserts, icecreams etc.,
  • Bakery products like cakes, pasteries, biscuits, etc.,
  • High calorie fruits like banana, grapes, mango, custard apple, chickoo, etc.,
  • Raw banana and root vegetables like potato yam, colocasia.
  • Nuts like almonds, peanuts, cashewnuts, and dried fruits like figs, dates, currants, raisin, apricots, etc.,
  • Egg yolk, ham bacon, mutton, sausages, cheese, cottage cheese, etc.,
  • Aerated drinks
  • Fruit juices (with sugar) squashes, etc.,
  • Fried foods like chips, bondas, patties, etc., and foods containing lot of fat.

FOOD RECOMMENDED

  • Raw vegetables as salad, freshly boiled vegetables or green leafy vegetables at every meal.
  • Whole pulses, grams and cereals in preference to refined ones.
  • Raw sprouted grams as salads may be included atleast once in a day.

The above mentioned list does not necessarily implies that items not listed are either allowed freely or prohibited.

For quick reduction in weight, diet restriction alone may not be sufficient but combination with exercise the safest being brisk walks of ½ an hour in the morning and evening and gradually increase the timing, may be more effective

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Source by Mathi Devarajan