Weight Loss Programs: VEGETARIAN AND VEGAN DIETS
7-Day Vegetarian Meal Plan
Day 1
Breakfast (322 calories)
Cereal with Fruit and Nuts
• 1/2 glass cereal cooked in 1/2 container skim drain and 1/2 glass water
• 1/2 medium apple, diced
• 1 Tbsp. cleaved walnuts
Top cereal with apple, walnuts and a spot of cinnamon.
A.M. Tidbit (47 calories)
• 1/2 medium apple
Lunch (337 calories)
Green serving of mixed greens with Spiced Chickpea "Nuts"
• 2 glasses blended greens
• 5 cherry tomatoes, divided
• 1/2 glass cucumber cuts
• 1/4 glass Spiced Chickpea "Nuts"
• 1 Tbsp. feta cheddar
Join fixings and best with 1 Tbsp. every olive oil and balsamic vinegar.
P.M. Tidbit (80 calories)
• 1/2 glass nonfat plain Greek yogurt
• 1/4 glass cut strawberries
Supper (431 calories)
• 1 serving Mozzarella, Basil and Zucchini Frittata
• 1 glass blended greens finished with 1/2 Tbsp. every olive oil and balsamic vinegar.
• 2 inclining cuts loaf (1/4 inch thick), ideally entire wheat, toasted
Day by day Totals: 1,217 calories, 53 g protein, 126 g starches, 21 g fiber, 58 g fat, 1,183 mg sodium.
Day 2
Shopping Tip: When purchasing a premade muesli, search for one without included sugars, which detract from the sound integrity of this entire grain breakfast.
Breakfast (264 calories)
• 1 container nonfat plain Greek yogurt
• 1/4 container muesli
• 1/4 container blueberries
A.M. Bite (70 calories)
• 2 clementines
Lunch (315 calories)
• 2 Tomato-Cheddar Cheese Toasts
• 2 containers blended greens
• 1/2 container cucumber cuts
• 1/4 container ground carrot
• 1 Tbsp. hacked walnuts
Consolidate fixings and best serving of mixed greens with 1/2 Tbsp. every olive oil and balsamic vinegar.
P.M. Bite (78 calories)
• 6 walnut parts
Supper (422 calories)
• 2 Butternut Squash and Black Bean Tostadas
Night Snack (50 calories)
• 1 Tbsp. chocolate chips, ideally dull chocolate
Day by day Totals: 1,199 calories, 56 g protein, 139 g sugars, 25 g fiber, 56 g fat, 1,085 mg sodium.
Day 3
Breakfast (266 calories)
• 1 serving Peanut Butter-Banana Cinnamon Toast
A.M. Tidbit (78 calories)
• 1 hard-bubbled egg prepared with a squeeze every one of salt and pepper
Lunch (337 calories)
Green plate of mixed greens with Spiced Chickpea Nuts
• 2 containers blended greens
• 5 cherry tomatoes, split
• 1/2 container cucumber cuts)
• 1/4 container Spiced Chickpea "Nuts"
• 1 Tbsp. feta cheddar
Consolidate fixings and best plate of mixed greens with 1 Tbsp. every olive oil and balsamic vinegar.
P.M. Tidbit (103 calories)
• 2/3 glass nonfat plain Greek yogurt
• 3 Tbsp. blueberries
Supper (426 calories)
• 1 3/4 mugs Tomato and Artichoke Gnocchi
Day by day Totals: 1,210calories, 50 g protein, 149 g starches, 23 g fiber, 47 g fat, 1,482 mg sodium.
Day 4
Breakfast (264 calories)
• 1 glass nonfat plain Greek yogurt
• 1/2 glass muesli
• 1/2 glass blueberries
Top yogurt with blueberries and muesli.
A.M. Tidbit (105 calories)
• 8 walnut parts
Lunch (331 calories)
• 1 glass remaining Tomato and Artichoke Gnocchi
• 2 mugs blended greens finished with 1/2 Tbsp. every olive oil and balsamic vinegar.
P.M. Tidbit (70 calories)
• 2 clementines
Supper (435 calories)
• 2 1/2 glasses Bean and Veggie Taco Bowl
Day by day Totals: 1,204 calories, 56 g protein, 159 g starches, 26 g fiber, 44 g fat, 1,047 mg sodium.
Day 5
Breakfast (271 calories)
• 1 serving Avocado-Egg Toast
A.M. Tidbit (64 calories)
• 1/2 green ringer pepper, cut
• 2 Tbsp. hummus
Lunch (354 calories)
• 1 serving Apple and Cheddar Pita Pockets
P.M. Tidbit (65 calories)
• 5 walnut parts
Supper (464 calories)
• 1 2/3 glasses Vegetarian Tikka Masala
• 1/2 glass dark colored rice
• 2 glasses spinach, steamed
• 1/2 entire wheat pita cycle (6-1/2-inch)
Day by day Totals: 1,218 calories, 55 g protein, 141 g starches, 26 g fiber, 53 g fat, 1,852 mg sodium.
Day 6
Breakfast (264 calories)
• 1 glass nonfat plain Greek yogurt
• 1/2 glass muesli
• 1/2 glass blueberries or different berries
Top yogurt with berries and muesli.
A.M. Tidbit (60 calories)
• 1/2 glass cucumber cuts
• 2 Tbsp. hummus
Lunch (340 calories)
• 1 2/3 glasses remains Vegetarian Tikka Masala
• 1/2 entire wheat pita cycle (6-1/2-inch)
• 2 glasses spinach, steamed
P.M. Tidbit (147 calories)
• 1 medium apple
• 4 walnut parts
Supper (376 calories)
• 1 serving Pita "Pizzas" with balsamic vinaigrette dressed greens
Day by day Totals: 1,186 calories, 67 g protein, 147 g starches, 27 g fiber, 45 g fat, 1,437 mg sodium.
Day 7
Breakfast (322 calories)
Cereal with Fruit and Nuts
• 1/2 glass oats cooked in 1/2 container skim drain and 1/2 glass water
• 1/2 medium apple, diced
• 1 Tbsp. hacked walnuts
Top oats with apple, walnuts and a touch of cinnamon.
A.M. Bite (47 calories)
• 1/2 medium apple
Lunch (315 calories)
• 2 Tomato-Cheddar Cheese Toasts
• 2 containers blended greens
• 1/2 container cucumber, cut
• 1/4 container ground carrot
• 1 Tbsp. hacked walnuts
Consolidate plate of mixed greens fixings and best with 1/2 Tbsp. every olive oil and balsamic vinegar.
P.M. Tidbit (42 calories)
• 1/2 glass blueberries
Supper (400 calories)
• 1/2 glasses Farmers' Market Fried Rice
Night Snack (50 calories)
• 1 Tbsp. chocolate chips, ideally dull chocolate
Every day Totals: 1,210 calories, 36 g protein, 177 g sugars, 24 g fiber, 45 g fat, 855 mg sodium.
7-Day Vegan Meal Plan
Day 1
falafel serving of mixed greens
Breakfast (296 calories)
2 Vegan Pancakes
1/4 glass blackberries
1 Tbsp. nutty spread
Blend nutty spread with 1 tsp. warm water (or more, as required, to disperse the nutty spread). Shower over flapjacks.
A.M. Bite (150 calories)
3/4 container edamame cases, prepared with a spot of salt
Lunch (245 calories)
1 serving White Bean and Avocado Toast
1 container cut cucumber
P.M. Bite (30 calories)
1 little plum
Supper (499 calories)
1 serving Falafel Salad with Lemon-Tahini Dressing
Every day Totals: 1,221 calories, 50 g protein, 137 g sugars, 38 g fiber, 59 g fat, 1,586 mg sodium
Day 2
dark bean plate of mixed greens
Breakfast (262 calories)
1 serving Peanut Butter and Chia Berry Jam English Muffin
A.M. Bite (100 calories)
1/2 container edamame units, prepared with a touch of salt
Lunch (360 calories)
4 containers White Bean and Veggie Salad
Supper (500 calories)
2 containers Black-Bean Quinoa Buddha Bowl
Every day Totals: 1,220 calories, 48 g protein, 153 g starches, 46 g fiber, 53 g fat, 1,370 mg sodium
Day 3
cauliflower soup
Breakfast (266 calories)
1 serving Peanut Butter-Banana Toast
A.M. Bite (114 calories)
2 Tbsp. pumpkin seeds (pepitas)
Lunch (325 calories)
4 containers serving Green Salad with Edamame and Beets
P.M. Bite (62 calories)
2 containers air-popped popcorn
Supper (446 calories)
1/2 containers Roasted Cauliflower and Potato Curry Soup
1/2 little entire wheat pita, toasted
1/3 glass hummus
Supper Prep Tip: Save 1 serving Roasted Cauliflower and Potato Curry Soup for lunch on Day 4.
Day by day Totals: 1,213 calories, 49 g protein, 132 g sugars, 34 g fiber, 57 g fat, 1,760 mg sodium
Day 4
sweet potato
Breakfast (296 calories)
1/3 glass Quinoa and Chia Oatmeal Mix cooked with 1/4 mugs unsweetened soymilk
Supper Prep Tip: Make the Quinoa and Chia Oatmeal Mix and store in a water/air proof holder for up to multi month.
A.M. Tidbit (30 calories)
1 little plum
Lunch (309 calories)
1/2 mugs Roasted Cauliflower and Potato Curry Soup
1/2 little entire wheat pita, toasted
P.M. Tidbit (114 calories)
2 Tbsp. pumpkin seeds (pepitas)
Supper (472 calories)
1 serving Stuffed Sweet Potato with Hummus Dressing
Day by day Totals: 1,222 calories, 51 g protein, 177 g sugars, 40 g fiber, 40 g fat, 1,327 mg sodium
Day 5
chickpea curry
Breakfast (296 calories)
2 Vegan Pancakes
1/4 glass blackberries
1 Tbsp. nutty spread
Blend nutty spread with 1 tsp. warm water (or more, as required, to disperse the nutty spread). Shower over hotcakes.
Lunch (325 calories)
1 serving Veggie and Hummus Sandwich
P.M. Tidbit (100 calories)
• 1/2 glass edamame units, prepared with a touch of salt
Supper (487 calories)
• 1 glass Chickpea Curry
• 1 glass Basic Quinoa
Day by day Totals: 1,208 calories, 44 g protein, 149 g starches, 33 g fiber, 50 g fat, 1,253 mg sodium
Day 6
spaghetti squash
Breakfast (262 calories)
1 serving Peanut Butter and Chia Berry Jam English Muffin
A.M. Tidbit (17 calories)
• 1/4 glass hummus
• 2 medium celery stalks, cut into sticks
Lunch (308 calories)
1 serving Vegan Bistro Lunch Box
2 Tbsp. pumpkin seeds (pepitas)
Supper (525 calories)
1 serving Thai Spaghetti Squash with Peanut Sauce
1 container Vegan Thai Cucumber Salad
Every day Totals: 1,211 calories, 51 g protein, 118 g sugars, 32 g fiber, 65 g fat, 2,065 mg sodium
Day 7
veggie spring roll
Breakfast (296 calories)
2 Vegan Pancakes
1/4 container blackberries
1 Tbsp. nutty spread
Blend nutty spread with 1 tsp. warm water (or more, as required, to disperse the nutty spread). Sprinkle over hotcakes.
A.M. Tidbit (62 calories)
1 medium orange
Lunch (325 calories)
4 mugs serving Green Salad with Edamame and Beets
P.M. Tidbit (93 calories)
3 mugs air-popped popcorn
Supper (434 calories)
• 1 serving Rainbow Veggie Spring Roll Bowl
Day by day Totals: 1,209 calories, 45 g protein, 144 g sugars, 32 g fiber, 51 g fat, 1,732 mg sodium
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