This is a easy one day meal plan.I replace the whey with soy protein and also use vegetarian sources of protein.
Tag Archives: Vegetarianism
Perfect Diet For Active Women : Cardio & Strength Training
-This is a good diet philosophy ,small meals and portion control. Eat until your 3/4 full or portion your food out prior to eating. Your usually dont realize your full until its too late.
Sample Vegetarian 1 Day Meal Plan
- Breakfast – ½ cup of Oatmeal.1Tsp of organic peanut butter.
- Snack -An apple, app. 200 grams – 100 calories. Here you can add a protein shake (80-100 calories).Protein shake is made of soy and is good for completely vegetarian diet.
- Lunch– 100 grams boiled brown rice (110 calories) with 150 grams low fat tofu (210 calories). You can boil rice and tofu together, very important to add many seasonings, like Cumin and black pepper, because they give strong taste to this dish. Don’t add any oil. On your taste have fresh salad with the launch, like tomatoes or cucumbers or lettuce.
- Snack – a glass of low fat soy milk. If you don’t like the taste, drink it with a straw, so the milk goes directly in the throat lol. Depending on the brand it is 80-100 calories per glass.OR 50 grams raw almonds – 280 calories
- Dinner – a bowl of dense lentils soup, app. 200 grams of drained lentils. This is app. 220 calories
General directions for a vegetarian diet plan
- Fruits have good nutrition value and once you lose weight you can eat plenty of them. But for the period of vegetarian weight loss diet, limit them per 1-2 fruits per day because of the high carb content. Dry fruits have more calories than raw fruits per 100 grams. Eat fruits before the lunch, because body has time to spend energy from carbs until the night. If you eat many carbs before you go to bed, than you don’t have time to spend this energy and most probably you will gain weight.
- Protein shakes in the above vegan diet are not obligatory. But because vegetarian food is not rich of protein it is good to consider including protein shakes in your menu from time to time. Like 3-5 times per week.
- Tofu – especially low fat is excellent food choice for a vegan diet. There are different types/brands of tofu and some of them don’t taste good – just try several brands to find out what you like. The fresher and the firmer is tofu, the better. I found that adding vegetables and seasonings to the cooked tofu is the best way to enjoy tofu meals.
- Nuts are very healthy food, but they also are high in calories. For the period of vegetarian diet, limit them to no more than 50 grams per meal.
- Vegetables – eat plenty of them, because they are high in fiber, vitamins and low in calories. Every time you feel hunger – eat vegetables. If you have late cravings before going to bed, than prepare a big salad and eat it slowly. Don’t add any sauce, just, salt, vinegar and olive oil.
Source: Women Workout Routines
How to Understanding Egg Marketing Labels?
· Conventional (i.e., no special label) – Typically less than half a square foot of space per hen, giving not even enough room to spread their wings.
· Cage Free – As it says, the hens are able to move about inside a barn without being confined to cages. A better life, but not optimal as parts of beaks are often burned to prevent pecking at themselves and others (a sign of distress, by the way).
· Free Range – Implies chickens on lush green pastures. Actually is not a regulated term for eggs so this can be used by absolutely anyone. Really all that’s needed is a door to the outside that gives the chickens “access” to an outdoor area, whether they actually use it or not. This is a meaningless term.
· Organic – This means the hens were fed organic feed, whatever that feed consists of. I think it also means no animal by-products in the feed.
· Vegetarian – The hen is fed a vegetarian feed. I only mention this to point out that chickens are omnivores, not vegetarians, and will naturally eat bugs, grubs, etc. This term is used to imply “healthier” in our anti-meat culture.
So What Healthiest Egg to Eat ?
-Free Range/Cage-free Eggs have more nutrition
• 1/3 less cholesterol
• 1/4 less saturated fat
• 2/3 more vitamin A
• 2 times more omega-3 fatty acids
• 3 times more vitamin E
• 7 times more beta carotene
It’s true that some eggs are healthier, tastier and more environmentally friendly than others, but despite all the label claims, it’s often difficult to know exactly what you’re getting with supermarket eggs. Many of those claims are unregulated by the U.S. Department of Agriculture (USDA), leaving it up to the consumer to discover their meaning . What’s a shopper to do? One strategy is to learn about the different companies (how big are they? where are they based?) to help you decide which you prefer to support. Another is to find a local source for fresh eggs, or even to get a few chickens of your own and declare your independence from the supermarket egg case.(W.Westwood ST, Porterville, CA)
In rural areas, suburbs and even cities nationwide, more and more people are discovering that keeping a few hens takes no more effort than keeping a dog, and that they can have eggs as good as or better than the priciest eggs in the grocery store — and have fun doing it.
*Brown vs. white? Same thing.
*Organic isn’t a high-nutrition guarantee.