Heavy cream has 52 calories and 4 grams of saturated fat in a single tablespoon.
And these are both very small portion sizes—one single serving of cream-based soup or cheesy lasagna can have several times this portion size. Use Caution with Nut and Seed Servings. Nuts and seeds, such as almonds, pistachios, sunflower seeds, and hemp seeds are a good thing. Watch Your Fats. Adding a moderate amount of healthy plant-based fats is a healthy habit.
But limit your amount to 1 teaspoon of plant oil i. Keep Your Grains in Check.
Suggested Vegetarian Weight Loss Meal Plan
A healthy plant-based diet absolutely includes plenty of whole grains, but only about 5 — 8 servings per day for maintenance a bit less for weight loss , depending on your specific energy needs. Keep in mind that many people and especially restaurants can dish up four servings of pasta per portion, and dipping into the bread basket before meals can add a few extra servings of grains before you know it.
Go Crazy for Veggies. The one food group you should eat without caution is non-starchy vegetables, including greens, cucumbers, broccoli, cauliflower, onions, carrots, summer squash, asparagus, cabbage, and Brussels sprouts.
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These plant foods average about 25 calories per serving, and their bulk, water, and volume can help you feel more full and satisfied. Fruit for Dessert. Skip the dessert and enjoy a serving of seasonal unsweetened fruit to hit your natural sweet spot. Milkshake and fruit salad - cals Banana milkshake made by blending ml skimmed milk with 1 pot fat-free banana yoghurt and 1 small banana.
Scrambled eggs on toast - cals 1 slice wholemeal toast with 1tsp low-fat spread, 2 scrambled egg and grilled tomatoes. Toast and peanut butter - cals 2 slices wholegrain toast with 1tbsp peanut butter and 1 small glass of orange juice. Fruit salad with yogurt and oats - cals Bowl of fruit salad, 1 pot low-fat natural yoghurt and 3tbsp oats.
Beans, mushrooms and tomatoes on toast - cals 1 small can baked beans, 1 grilled tomato, grilled mushrooms and 2 slices wholemeal toast with 1tsp low-fat spread. Jacket potato with cottage cheese - cals 1 jacket potato with 6tbsp cottage cheese and salad and fat-free dressing. Tropical fruity salad - cals Iceberg lettuce topped with 6tbsp low-fat cottage cheese, 2 chopped dried apricots, 1tbsp raisins, 1 chopped apple, 1 slice fresh pineapple and 5 crushed walnut halves.
Egg mayo and tomato sandwich - cals 2 slices wholegrain bread filled with 1 hard boiled egg, 1 tomato and 2tsp reduced-fat mayo. Greek salad wrap - cals 1 large tortilla wrap filled with chopped lettuce, cherry tomatoes and cucumber, 50g crumbled feta cheese, 5 sliced olives and 1tbsp tzatziki. Beans and cheese on toast - cals 2 slices wholegrain toast with 1 small can baked beans and 1tbsp grated reduced-fat Cheddar.
Becoming a Vegetarian to Lose Weight – Does It Work?
Mixed bean salad - cals 3tbsp each of red kidney beans, chick peas and cannelini beans with spring onions, cherry tomatoes, green pepper and fat-free dressing. Creamy mushroom pasta - cals Fry 1 small onion, garlic and 1 small pack button mushrooms in a spray oil until brown. Veggie stir fry with rice - cals Stir fry made from a spray oil, 1 small pack of stir-fry veg and 1tbsp reduced-salt soy sauce. Stuffed peppers - cals Mix 4tbsp cooked brown rice with 1tbsp pine nuts and chopped spring onions, cherry tomatoes and 50g feta cheese.
Becoming a Vegetarian to Lose Weight – Does It Work? - Holistic Holiday at Sea
Jacket potato with cheese and beans - cals 1 medium jacket potato with 1 small can baked beans, 2tbsp grated reduced-fat Cheddar, salad and fat-free dressing. Moroccan salad - cals Mix 8tbsp prepared couscous salad with cherry tomatoes, red onion, coriander, 3tbsp each of chick peas and kidney beans, lemon juice and 1tsp olive oil. Cheese omelette - cals Omelette made from a spray oil, 2 eggs, skimmed milk and 4tbsp grated reduced-fat Cheddar.
Egg Florentine - cals Top some lightly-steamed spinach with 2 poached eggs and 4tbsp grated reduced-fat Cheddar cheese. Crispbreads with Nutella - cals Two rye crispbreads thinly spread with 10g Nutella. Healthy fruit pavlova - cals 1 meringue nest filled with berries and 3tbsp low-fat natural yogurt. Crisps - cals 1 small packet of low-fat crisps or savoury snacks.
Pitta and salad - cals 1 wholemeal pitta bread with salad. Toast and honey - cals I medium slice of wholemeal or seeded bread, toasted, spread with 2 teaspoons of honey. Fruit salad and yogurt - cals Bowl of fruit salad with 1 pot low-fat natural yogurt.
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Branflakes with milk - cals 5tbsp branflakes with skimmed milk and 1 orange. Alcoholic drinks - cals ml glass of dry white wine with soda water or red wine or 2 single measures 25ml of spirits with diet or slimline mixers eg gin and slimline tonic or vodka and diet cola.
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