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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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The Simple Diet – as Simple as It Sounds

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The purpose of the Simple Diet is to reduce the calorie intake to a safe level than can be tolerated. The diets that provide up to 1500 calories per day are usually good for everyone. This diet allows dieters to plan their own breakfast, lunch, and dinner by selecting the food from a list.

The foods may be exchanged between them but the number of calories should not go over the 1200 calorie limit. Dieters should not eat more than four meals per day.

Dieters may have for breakfast a fruit, a glass of milk, two slices of bread, or two floury products. As a snack, dieters can have a fruit, a glass or milk, or a floury product. Lunch includes two pieces of meat, a vegetable, a fruit, two slices of bread, two floury products, or some fats. Dinner consist of three pieces of meat, two slices of bread, two floury products, some fat, a vegetable, and a fruit.

The fruits that are allowed for the Simple Diet have sixty calories and fifteen grams of glucides. Dieters may have a cup of huckleberries, a fruit cocktail, a cup of blackberries, a cup of fresh pineapple, two dates, a pear, grape juice, half a banana, grapefruit juice, melon, four apricots, a peach, lemon, raisins , dried apricots, orange, raspberry, ten strawberries, three prunes, twelve sweet cherry, apples, and dried prunes.

Dieters may eat twenty-five grams of calories, five grams of glucides, and five grams of proteins. The recommended dosage is roughly found in a mug of raw vegetables or half a mug of boiled vegetables and may consist in pumpkin ,adish, peppers, green bean, tomatoes, cucumbers, turnip cage, beet, chicory, spinach, celery, mushrooms, peace , carrots, garlic, cabbage, and cauliflower.

The floury products may include a cup of rice, biscuits, pancakes, pasta, pretzels, bread, muffins, white bean boiled, popcorn, white potatoes, and cereals. For proteins, dieters may consume is pork, lamb chops, lean beef, chicken, fish, or shells. As meat replacements, dieters can eat low fat cheese, sweet cheese, bean, soy, and eggs.

The fats that are allowed for the Simple Diet include a spoon of cheese with cream, three large olives, mayonnaise, up to ten nuts, a teaspoon of margarine, two tablespoons of coconut, a slice of ham, seeds, and a teaspoon of oil .

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Source by Vicky Lynum

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Zone Diet Recipes and Diet Plan Tips

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Zone diet recipes have got very big popularity among millions of Americans and Europeans. Zone diet author is Dr. Barry Sears from Boston. His concept is based on a simple principle: if you place the body in a favorable zone, it cleanses and drops extra weight itself. And that for in the daily diet should be balanced three components: proteins, carbohydrates and vegetable fats.

Using zone diet recipes and diet plans it is recommended to make a size of each meals small but eat often. The best daily option: 5 big meals and 2 small (snacks).

At this moment zone diet is one of the easiest.

“Eat more and lose weight” – suggests Dr. Sears paradoxically. It this hard to believe, and in the beginning many patients refused to use zone diet recipes and diet plans. But after first effective results, it became his “Eat more and lose weight” and made him world famous.

Here are zone diet recipes and 14 day diet plan:

First day

Breakfast

1. 4 fried eggs (protein only), mixed with 1 teaspoon shredded cheese. Add a little oil.

2. Cup of raisins.

3. Cup of coffee or tea without sugar and milk.

4. 2 pieces of black bread.

This breakfast can be changed for a breakfast of third or fourth day.

Lunch

Salad of 200 g of crab or shrimp with 1 teaspoon of mayonnaise. Add some lemon, wrapped in a thin piece of wrapper.

Snack

50 g of fat-free yogurt or sour cream.

Dinner

150 grams of minced beef with 1 tbsp fat-free sour cream, 1 spoon of chopped onion, herbs and pepper. Add a bit of tomato and cook with white beans. Fry in vegetable oil.

At night

1. 50 g of low-fat ham or turkey.

2. 100 g of strawberries or raspberries.

3. A handful of walnuts or pistachio.

Second Day

Breakfast

1. 50 g of bacon.

2. The glass of mineral water non-carbonated with 1 / 2 cups of oat flakes and 1 tablespoon of almonds.

3. Tea, coffee without sugar.

Lunch

1. 170 g of chicken fillet, fried in vegetable oil.

2. Tomato and a few green leaves of salad.

3. Slice of fat-free cheese.

4. Half of apple

5. Handful of any nuts.

Snack

Green peas, broccoli or needle beans with vegetable oil and 150 town soy cheese “tofu”.

Dinner

1. 150 g of chicken fillet or turkey baked in the oven with slices of lemon and onions. Add some ketchup.

2. Spinach with lemon juice and olive oil.

3. 100 g of strawberries.

At night

1. 50 g of fat-free yogurt.

2. 1 Peach.

3. 3 olives

Third Day

Breakfast

1. Any fruit salad with the small quantities fat-free sour cream, 3 cups of raisins and walnuts.

2. Tea or coffee without sugar.

Lunch

First day menu.

Snack

50 g of fat-free yogurt with a cup of pineapple slices.

Dinner

1. Baked in the oven white fish fillets with lemon.

GARNISH – any cooked green vegetables.

At night

1. 50 g of boiled ham or turkey.

2. Half a cup of raisins.

3. Handful of any nuts or dried apricots.

Fourth day

Breakfast

1. 50 g of roasted bacon.

2. Fat-free yogurt with 1 / 4 cup of berries and 1 tbsp of chopped almonds.

3. Tea or coffee without sugar.

Lunch

1. 150 g of chicken fillet, baked in the oven.

2. Salad with mushrooms, olives and celery with lemon sauce and vegetable oil.

3. Orange.

Snack

1. 50 g of any cheese.

2. Half an apple.

Dinner

1. 150 grams of pork; cover with mustard, put on the top circles of apples, sprinkle with a mixture of white wine and mineral water and bake in the oven for 20 minutes at a temperature of 250 degrees.

GARNISH: any green vegetables raw or boiled.

At night

1. 200 g of dry red wine.

2. 50 g of fat-free sour cream or yogurt.

Fifth Day

Breakfast

1. French toast with berries: Mix 4 egg protein, cover with this mix of 2 slices of black bread and fry in butter. On the top put some strawberries and shredded almonds.

2. Tea or coffee without sugar.

Lunch

1. 150 g of boiled chicken fillet with green celery, tomatoes, lettuce leaves and a few slices of apple.

2. Slice of black bread.

3. 1 / 2 cup of raisins.

Snack

1. 1 mashed avocado with lemon.

2. 50 g of ham or brisket.

3. 1 / 2 cup of raisins

Dinner

1. 180 g of beef covered with a mix of 1 protein, 1 teaspoon ketchup, few chopped onion and breadcrumbs. Roll ball it and fry in vegetable oil.

2. Boiled zucchini or broccoli.

3. Half of apple.

At night

1. 50 g of ham.

2. Cup of berries, 3 walnuts.

Sixth Day

Breakfast

1. 150 g of ham.

2. 1 tomato.

3. Slice of melon or watermelon

4. Tea or coffee without sugar.

Lunch

1. Sandwich of black bread with turkey meat or crabs with leaf lettuce and 50 g of cheese.

2. 1 / 2 orange.

Snack

1. 100 g of skimmed cream.

2. 1 / 2 cup of fresh or canned pineapple.

3. Handful of almonds.

Dinner

1. Skinless turkey fillet, roasted in vegetable oil.

2. Boiled green vegetables.

3. Cup of berries.

At night

1. 50 g of ham.

2. Cup of berries.

3. 3 olives.

Seventh Day

Breakfast

1. 4 fried egg protein and 50 g of bacon.

2. Slice of black bread.

3. 1 / 2 grapefruit.

4. Tea or coffee without sugar.

Lunch

1.150 grams of boiled chicken fillet with a few slices of sweet peppers, onions and avocados.

2. Two plums or dried prunes.

Snack

1. 1 boiled egg.

2. Half of an apple.

3. Handful of almonds.

Dinner

Fried in vegetable oil 200 g of salmon add some garlic, herbs and red pepper.

At night

A piece of ham or chicken fillet.

On the second week of zone diet plan repeat first week.

It is recommended to consult your doctor before applying any of these diets.

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Source by Paul J Green