Monday, September 7, 2020
healthy vegetarian diet plan tips
The vegetarian diet has gained widespread popularity in recent years, Some studies estimate that vegetarians account for up to 18% of the global population
People often adopt a vegetarian diet for religious or personal reasons, as well as ethical issues, such as animal rights, environment, an increase in the livestock population results in increased greenhouse gas emissions, contribute to climate change, and requires large amounts of water, energy and natural resources.
This article provides a beginner's guide to the vegetarian diet, including a sample meal plan for one week.
The most common types include:
Pescetarian diet: Eliminates meat and poultry but allows fish and sometimes eggs and dairy products
Vegan diet: Eliminates meat, fish, poultry, eggs, and dairy products, as well as other animal-derived products, such as honey.
Flexitarian diet: A mostly vegetarian diet that incorporates occasional meat, fish, or poultry
Lacto-ovo-vegetarian diet: Eliminates meat, fish, and poultry but allows eggs and dairy products.
Lacto-vegetarian diet: Eliminates meat, fish, poultry, and eggs but allows dairy products
Ovo-vegetarian diet: Eliminates meat, fish, poultry, and dairy products but allows eggs
SUMMARY generally people who follow a vegetarian diet do not eat meat, fish, or poultry.
To help get you started, here’s a one-week sample meal plan for a lacto-ovo-vegetarian diet.
Sample Meal Plan
Monday
- Breakfast: Oatmeal with fruit and flaxseeds
- Lunch: Grilled veggie and hummus wrap with sweet potato fries
- Dinner: Tofu banh mi sandwich with pickled slaw
Tuesday
- Breakfast: Scrambled eggs with tomatoes, garlic, and mushrooms
- Lunch: Zucchini boats stuffed with veggies and feta with tomato soup
- Dinner: Chickpea curry with basmati rice
Wednesday
- Breakfast: Greek yogurt with chia seeds and berries
- Lunch: Farro salad with tomatoes, cucumber, and feta with spiced lentil soup
- Dinner: Eggplant parmesan with a side salad
Thursday
- Breakfast: Tofu scramble with sauteed peppers, onions, and spinach
- Lunch: Burrito bowl with brown rice, beans, avocado, salsa, and veggies
- Dinner: Vegetable paella with a side salad
Friday
- Breakfast: Whole-wheat toast with avocado and nutritional yeast
- Lunch: Marinated tofu pita pocket with Greek salad
- Dinner: Quinoa-black-bean meatballs with zucchini noodles
Saturday
- Breakfast: Smoothie of kale, berries, bananas, nut butter, and almond milk
- Lunch: Red lentil veggie burger with avocado salad
- Dinner: Flatbread with grilled garden vegetables and pesto
Sunday
- Breakfast: Kale and sweet potato hash
- Lunch: Bell peppers stuffed with tempeh with zucchini fritters
- Dinner: Black bean tacos with cauliflower rice
"of course this plan can be adapted to other vegetarian styles"
EXTRA DIET TIPS BY HEALTHY AMERICA
Do not lie down as soon as you eat something. Always walk for 5 minutes right after you eat a meal. It improves digestion.
Drink 8-10 glasses of water every day, it helps in making your skin glow. Also, stimulates the process of weight loss.
Never starve yourself to lose weight. It would do nothing other than making you undernourished.