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Incorporating more plant-based foods into your diet is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer. Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day, 2,000-calorie vegetarian meal plan makes it easy to eat your veggies!
The registered dietitians and culinary experts at EatingWell have done the work for you and planned out a week of delicious vegetarian meals and snacks. Since it can be challenging to get certain nutrients when limiting animal products, we made sure to include a variety of healthy foods like nuts, whole grains, plenty of fruits and vegetables, and protein-rich beans and tofu. We also included the calorie totals next to each meal so you can swap things in and out to make this plan work for you. We hope you enjoy this week filled with nourishing and healthy meatless meals.
Plan Ahead: If you will be short on time, you can make the Spiced Chickpea “Nuts” ahead of time. Cover and store at room temperature for up to 2 days.
Day 1:
Breakfast (446 calories)
Oatmeal with Fruit & Nuts
• 3/4 cup oatmeal cooked in 3/4 cup skim milk and 3/4 cup water
• 1/2 medium apple, diced
• 2 Tbsp. chopped walnuts
Top oatmeal with apple, walnuts and a pinch of cinnamon.
A.M. Snack (205 calories)
• 1/2 medium apple
• 1 1/2 Tbsp. peanut butter
Lunch (493 calories)
Green salad with Spiced Chickpea “Nuts”
• 2 cups mixed greens
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/2 cup Spiced Chickpea “Nuts”
• 2 Tbsp. feta cheese
Combine ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar.
P.M. Snack (196 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 tsp. drizzle of honey
Dinner (594 calories)
• 1 serving Mozzarella, Basil & Zucchini Frittata
• 2 cup mixed greens
• Top salad with 1 Tbsp. each olive oil & balsamic vinegar.
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted, drizzled with 1 tsp. each olive oil
Evening Snack (46 calories)
• 1 cup strawberries
[:ro]Introdu mai multe rețete bazate pe plante în dietata și vei vedea cum starea ta generală de sănătate va avea un boost considerabil. O dietă vegetariană s-a demonstrat că scade riscul apariției bolilor de inimă, diabetului de tipul 2 și chiar diferite tipuri de cancer. Chiar dacă ai urmat până acum o dietă vegetariană sau cauți ceva fără carne, aceast plan alimentar vegetarian de 2000 de calorii / zi te va ajuta să mănânci legumele zilnice.
Din moment ce e o provocare să obții anumiți nutrienți atunci când limitezi cantitatea de produse animanle, am fost atent să includ o varietate mare de alimente sănătoase ca:
- nuci;
- cereale integrale;
- o droaie de fructe și legume;
- și alimente bogate în proteine ca fasolea, tofu;
