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livvyandbella

LOOKING for: sensible vegetable diet?

livvyandbella
22 years ago

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.

Comments (3)

  • Meghane
    22 years ago
    last modified: 9 years ago

    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:

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

    Lunch:
    Fruit Salad
    Lentil, Cracked Wheat, and Vegetable Salad

    Dinner:
    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.

  • schataje_yahoo_com
    22 years ago
    last modified: 9 years ago

    My normal food intake is as follows:

    Breakfast:
    Cereal with skim milk and banana

    snack:
    granola bar

    Lunch:
    Sandwich with deli-slice fake meat and mustard
    potato chips

    Dinner:
    stir fry (fake meat and veggies) with rice

    Desert:
    cookies

  • caitzs
    21 years ago
    last modified: 9 years ago

    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.

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