LOOKING for: sensible vegetable diet?

livvyandbellaDecember 29, 2001

Because I don't eat meat, fish, chicken, I am afraid I fill up on the wrong things. I have also put on weight. What would be a proper days diet in the life of a vegetarian? What would you have for lunch and dinner, and it would also fill you up. And you would also be getting enough protein.

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Well, everybody's different, but I aim for about 20% protein, less than 20% fat (I like it closer to 10%), and the rest complex carbs overall in my diet. This is from my meal plan:

1/2 whole wheat bagel
1 teaspoon cream cheese
1.5 cups skim milk
1 cup orange juice

Fruit Salad
Lentil, Cracked Wheat, and Vegetable Salad

Italian Pasta and Vegetable Stew
Garden Salad

It fills me up.

Here are the recipes for the lunch and dinner items:

* Exported from MasterCook *

Italian Vegetable-and-Pasta Stew

Recipe By : Cooking Light, Sept. 1995, page 158
Serving Size : 8 Preparation Time :0:29
Categories : Soups And Stews

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups water
2 cups chopped onion
1 1/2 cups quartered small red potatoes
1 cup dried Great Northern or navy beans
1/2 cup sliced carrot
1/2 cup quartered mushrooms
1/2 cup uncooked pearl barley
1/2 pound lean boneless round steak
cut into 1/2-inch pieces
14 1/2 ounces pasta-style chunky tomatoes -- (1 can) undrained
14 1/4 ounces fat-free beef broth -- (1 can)
3 cloves garlic -- chopped
1 cup sliced zucchini
1 cup torn spinach
1/2 cup uncooked alphabet or other small pasta
1 tablespoon dried rosemary -- crushed
1 teaspoon salt
1 teaspoon rubbed sage
1/2 teaspoon pepper
1/4 teaspoon ground nutmeg
1/2 cup grated Parmesan cheese

Combine first 11 ingredients in a large electric slow cooker. Cover with lid, and cook on high-heat setting for 6 hours.

Add zucchini and next 7 ingredients (zucchini through nutmeg); cover and cook on high-heat setting an additional 30 minutes or until beans are tender. Yield: 8 servings (serving size: 1-1/2 cups stew and 1 tablespoon cheese).

- - - - - - - - - - - - - - - - - -

NOTES : Ladle into individual soup bowls, and sprinkle with cheese.
Nutr. Assoc. : 0 0 4716 4214 0 4204 86 4787 0 1514 0 0 5663 0 4363 0 0
1302 0 0 0

* Exported from MasterCook *

Lentil, Cracked Wheat, & Vegetable Salad

Recipe By : Cooking Light YEAR: 1995 ISSUE: Nov/Dec PAGE: 167
Serving Size : 4 Preparation Time :0:00
Categories : Vegetable Salad/Dressing

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup boiling water
1/2 cup uncooked bulgur -- cracked wheat
1 cup dried lentils
2 tablespoons olive oil -- divided
2 cups diced zucchini
2/3 cup diced green bell pepper
2/3 cup diced red bell pepper
1/2 cup finely chopped red onion
1 teaspoon grated orange rind
1/4 cup fresh orange juice
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/8 teaspoon ground red pepper
Lime wedges -- optional

Combine boiling water and bulgur in a large bowl; stir well. Let stand 20 minutes or until water is absorbed. Place the lentils in a large saucepan; cover with water to 2 inches above lentils, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain well; add to bulgur, and set aside. Heat 1 tablespoon of olive oil in a large nonstick skillet over medium-high heat. Add zucchini, bell peppers, and onion, and saut7 minutes or until vegetables are crisp-tender. Add vegetables to bulgur mixture. Combine remaining oil, orange rind, orange juice, lemon juice, salt, and pepper in a small bowl; stir well. Add to bulgur mixture; toss gently.

- - - - - - - - - - - - - - - - - -

NOTES : Serve warm or at room temperature. Garnish with lime wedges, if desired. Serving size: 1-1/2 cups.

Nutr. Assoc. : 0 218 0 0 5663 0 0 4712 0 0 0 0 0 0

* Exported from MasterCook *

- - - - - - - - - - - - - - - - - -

The fruit salad is as big as I can eat it- about 2.5-3 cups of fresh chopped fruit, no dressing or other stuff.

The garden salad is 2-2.5 cups mixed greens (I like mesclin mix with Romaine lettuce and spinach), 1 cup of chopped other veggies, usually green and/or red peppers, mushrooms, carrots, celery, broccoli, and some shredded cheddar cheese (I don't like salad dressings). If I have them, I might put some croutons on it too.

The day's plan I gave has the following nutritional info, according to Mastercook:

1210 calories
19 g fat % calories from fat 13.4%
6 g saturated fat
212 g carbohydrates % calories from carbs 67.2%
43 g fiber
61 g protein % calories from protein 19.4%

I usually don't get that much fiber, but the day before was a little deficient, so I made up for it. I aim for 30 g fiber per day. I try to balance everything out weekly.

    Bookmark   January 1, 2002 at 5:00PM
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My normal food intake is as follows:

Cereal with skim milk and banana

granola bar

Sandwich with deli-slice fake meat and mustard
potato chips

stir fry (fake meat and veggies) with rice


    Bookmark   January 29, 2002 at 6:47PM
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I eat toast, bagel, or cereal for breakfast. Lunch is pasta salad or sandwich with cheese, tomato, and lettuce. A snack would be more toast with cheese, peanut butter, or jelly; or fruit like a banana or an apple. Dinner is pasta and tomato sauce or a vegetable stir-fry over rice. Dessert is usually fruit; occasionally cookies. No soy or fake meats, and I get plenty of protein! With wheat and dairy, I've never had a problem with protein, even when I'm not following the best diet. I do take calcium and iron suppliments though, as a woman.

    Bookmark   May 8, 2002 at 5:33PM
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