If you're willing to lose some extra pounds, improve health conditions and at the same time save the environment, then a vegetarian diet plan can really be a commendable choice for you. A vegetarian meal plan eliminates from the meals any animal products which are meat, poultry, fish, eggs, and dairy in it for plant-based rather foods such as fruits, vegetables, grains, beans, nuts, and seeds for more focus.
A vegetarian diet, in general, has an advantage over a non-vegetarian diet in terms of low intake calories, high fiber intake, satiety, palatability, low risk, and easy digestibility. However, not all the vegetarian diets are the same.
In addition, many vegetarian diets can be accompanied by too much added sugars and refined carbs along with unhealthy fats that can foal your going vegan attempts while hurting your health. To get away from these every bad factor, you have to go for a high-protein low-sugar vegetarian diet plan.
Especially since protein is the most essential building nutrition in muscle, bone, skin, and tissues for building up as well as repair. It also helps you maintain your appetite, metabolism, and blood sugar levels. A high protein vegetarian diet plan empowers your body to burn calories, reduces hunger pangs, and forestalls lean mass preservation during the procedure of moderating weight.
However, it can be difficult to get enough protein from plant-based sources because the majority of plant foods aren't complete proteins, which means they don't comprise all nine essential amino acids, ones your body cannot produce.
So it follows that you need to include plant proteins like beans, lentils, soy, nuts, seeds, and whole grains in your diet to get all the essential amino acids. You must as well limit the added sugars because it is empty calories which will raise your blood sugar, increase your cravings and result in fat storage.
To help you get started, here is a sample 7-day vegetarian diet plan that is high in protein and low in sugar. The plan provides around 1500 calories and 75 grams of protein a day, which can be adjusted according to your individual needs and likings. The program also contains a good amount of fiber, as well as healthy fats, vitamins, minerals, and antioxidants to optimize your general health and fitness.
Day 1 Breakfast:
Bowl of overnight oats with almond milk, chia seeds, and berries Lunch: Lentil vegetable soup with grainy bread Snack: Hummus with sticks of carrot Dinner: Brown rice with tofu stir fry and steamed vegetables Dessert: Greek yogurt topped with cinnamon and walnuts
Day 2 Breakfast:
Scrambled tofu with spinach, mushrooms and cheese on a whole-wheat tortilla Lunch: Quinoa and black bean salad with salsa Snack: Apple slices with peanut butter Dinner: Vegetable and bean chili with cornbread Dessert: Dark chocolate and almonds
Day 3 Breakfast:
Shake of banana and soy milk mixed with hemp seeds and fresh spinach Lunch: Vegetable and cheese sandwich made from whole-wheat bread Snack: Edamame with tomato Dinner: Tomato pasta using parmesan cheese, served with veggies roasted specifically Dessert: Salad of fresh fruits
Day 4 Breakfast:
Oatmeal, soy milk, flax seeds Lunch: Whole wheat vegetable and cheese pizza Snack: Trail mix with mixed nuts, seeds, and dried fruits Dinner: Vegetable and tofu curry with basmati rice Dessert: Light coconut-based mango pudding
Day 5 Breakfast:
Whole-wheat flour pancakes in almond milk, with blueberries Lunch - Walnut bun stuffed with patties of vegetables and beans, along with a side of salad Snack - Cream cheese coated celery sticks on raisins Dinner - Lasagna of vegetables and cheese, topped with a generous portion of salad Dessert - Cinnamon baked apples with oat crumble and a scoop of vanilla ice cream
Day 6 Breakfast:
Berries and yogurt granola smoothie Lunch: Cheesy salsa vegetable wrap in a tortilla Snack: Salted or salsa popcorn Dinner: Couscous and vegetables with beans stew Dessert: Dry fruit banana bread
Day 7 Breakfast:
Whole Wheat French Toast with Almond Milk and Strawberries Lunch: Quiche with mixed vegetables in a corn tortilla with red enchilada sauce with sides of brown rice and Refried Pinto Beans Dessert: Whipped Cream and Raspberries on top of Chocolate Cake. –(IVNTV)