Vegetarian Weight Loss Plan

Easy Vegetarian Meals

The following vegetarian weight loss plan provides you with some simple ideas to guide your eating habits. Recent research has shown that including some protein with breakfast leaves you feeling fuller and may help you to consume up to 200 fewer calories throughout the day. Beans and other legumes are also an important part of any vegetarian weight loss plan. Not only do they provide protein and fiber and help you to feel full, they also provide your body with Lysine-- an essential amino acid that the body is unable to produce on its own. Try to fit in a small serving of protein at breakfast and lunch, and at least 3 servings of legumes throughout the day.

For every meal choose one item from each category, paying attention to suggested serving sizes listed on the packaging, and drink plenty of fresh water or tea to aid digestion. Be sure to choose low- or no-sodium varieties for all packaged foods, and enhance the flavor of all your meals with fresh herbs and spices.

Healthy and Tasty Food Choices

  • oatmeal
  • high fiber cereal
  • whole grain toast, rye or pumpernickel bagel, wheat pita, etc.
  • brown rice
  • sweet potato (can count as both vegetable and carbohydrate)
  • bulgur or quinoa (made into pilaf, tabbouleh, or simply cooked like rice)
  • whole wheat flat bread or tortilla
  • enriched pasta
    fruits & vegetables:
  • sliced tomatoes
  • raisins, apricots, prunes or other dried fruit
  • fresh fruit
  • sweet potato (can count as both vegetable and carbohydrate)
  • roasted peppers (readily available in jars)
  • cucumber
  • zucchini or winter squash
  • pesto
  • apple sauce
    dairy & protein:
  • soy based meat substitutes (bacon, sausage, "beef" crumbles, "burgers", etc.)
  • prepared tempeh (Tofurkey, "chicken or "turkey" cutlets or deli slices)
  • low-fat cheddar, neufchatel, cottage or other low-fat cheese
  • yogurt
  • skim milk, almond milk or soy milk
  • kefir (a tasty yogurt-based drink available in the health-food section of many groceries)
  • regular or soy margarine
  • peanut, almond, cashew, sunflower or soy butter
  • hummus

A week worth of meal suggestions...

  • Day 1: warm oatmeal with skim milk and raisins
  • Day 2: mashed sweet potato w/ 1 Tbsp. neufchatel cheese & a sprinkle of cinnamon
  • Day 3: high fiber cereal w/ soy milk or kefir and strawberries
  • Day 4: half a pumpernickel bagel with margarine and sliced pears
  • Day 5: warm brown rice w/ melted cheddar & fresh pepper, sliced apples
  • Day 6: whole grain toast with peanut butter, turkey bacon and a banana
  • Day 7: whole wheat tortilla with cottage cheese and sliced peaches

For lunch:

  • Day 1: warm wheat pita spread with hummus and filled with cucumbers
  • Day 2: toasted rye bagel spread with neufchatel cheese, sliced tomatoes
  • Day 3: whole wheat bread with tempeh "turkey" slices and sundried tomato spread, grapes
  • Day 4: grilled cheese sandwich on whole wheat, tomato and basil soup with white beans
  • Day 5: zucchini scooped out, filled with mix of cottage cheese & pesto, and baked
  • Day 6: veggie burger with cheddar on a whole wheat bun, baked potato "fries" & low-sodium ketchup
  • Day 7: salad of greens, white beans, tomato, herbs and olive oil w/ toasted whole wheat flatbread

For dinner:

  • Day 1: pasta with fresh green beans and Thai-style peanut butter & chili sauce
  • Day 2: pinto "soup beans" cooked with onion, corn bread
  • Day 3: spaghetti squash with garlic-tomato sauce sprinkled with parmesan
  • Day 4: tomato bisque made with skim milk and white beans, whole wheat croutons
  • Day 5: bulgur wheat tabbouleh w/chickpeas, tempeh "lamb" and cucumbers
  • Day 6: Cuban style black beans and rice with roasted peppers
  • Day 7: tacos made with soy "beef" crumbles, low fat cheddar, corn tortillas, lettuce and tomatoes

Desserts and Snacks (2 per day):

  • low fat frozen yogurt
  • warm applesauce w/ cinnamon and 2 honey graham crackers
  • low fat pudding with sunflower seeds
  • a single square of dark chocolate
  • 10 roasted almonds

You may try out the above vegetarian weight loss plan, or even make your own !

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