Vegetarian Diet Plan

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Many people adopt a vegetarian diet plan as a means to a healthier lifestyle, some to lose weight. Others follow these plans out of moral reasons. Whatever your motives may be, the following will help you along in achieving your goals. Let’s start then, shall we?

Types of Vegetarian Diet Plans

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Vegans are strict vegetarians and eat only plant foods. With this vegetarian diet plan, you need to be concerned about whether you are getting adequate amounts of protein, vitamin B12, and iron. Eating a wide variety of foods will help you acquire these nutrients. Discuss with your healthcare professional as you may need to supplement your diet.

Lacto-Vegetarians follow a vegetarian diet that includes plant foods, dairy and eggs. This provides you with more options in obtaining sufficient nutrients such as protein, iron, and vitamin B12.

Sample Lacto-Vegetarian Diet Plan

Breakfast

1 cup oatmeal sprinkled with cinnamon and 100% honey.
2 slices whole grain bread
Soy or Whey protein shake
Coffee or tea

Quick Tip: Studies show that consuming protein for breakfast is more satiating and you consume fewer calories throughout the day.

Lunch

Split Pea soup 1 serving
Hard Boiled Egg
Sliced Veggies
Green Tea

Afternoon Snack

1.5 ounces of cheese
Handful of Mixed nuts or Trail MixDinner
Vegetarian Chile – use a wide variety of beans and legumes
Red Pepper and Broccoli salad
Water or a glass of wine if you prefer.

Can I Lose Weight with a Vegetarian Diet Plan?

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Absolutely! You’ll have to watch your calorie intake as with any diet. Plant foods have a low to moderate glycemic load. This means that they are digested slowly and keeps your insulin response down. High insulin levels promote fat storing, so stay away from sugars.

Eat a wide variety of foods and include protein with each meal. This will make you feel fuller longer which will help you avoid unhealthy snacking. Include nuts and seeds, preferably raw, in your diet for the Omega fatty acids. While more studies are needed, some show that a diet high in Essential Fatty Acids or EFA’s help in fat loss.

Where Do I Get My Protein?

Good sources of protein are:

Beans and lentils Soy Tofu Nuts and seeds Quinoa Hempseed Spirulina

Lacto-vegetarians can include:

Cheese Eggs Milk Whey protein

Benefits of Following a Vegetarian Diet

You will benefit from a vegetarian diet in many ways. You will consume less saturated fat and cholesterol. You will have a higher intake of antioxidants, fiber, magnesium and folate. These nutrients are lacking in the normal North American diet.

A vegetarian lifestyle is a healthy one. Eating a wide variety of natural, whole foods supplies your body with the nutrients it requires. By following a vegetarian diet plan and watching your calories, you can lose weight, gain energy, and feel healthy overall.


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