Some of us need fewer calories energy than others. Even healthful foods, like grains, nuts, seeds, and avocados, can add up in terms of calories if you are consuming too many of them.
Cheese, cream, and sour cream are often the default options for vegetarians. But beware, high-fat cheeses can contain up to calories and 6 grams of saturated fat per ounce. 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. 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.
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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. 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. Balance Your Diet Wisely. For other plant-based recipes for healthy weight, check out the following satisfying meal recipes, which contain less than calories each:.
Check out my book, Plant-Powered for Life , for other fabulous, healthy plant-based recipes.
How To Lose Weight On a Plant-Based, Vegan Diet | Forks Over Knives
You'll find lots more ideas for vegetarian meals in wlr's recipe and meal ideas databases, you can add them to the planner to make your own meal plans. Plus you can create and calorie count your own recipes and meal combinations. Banana milkshake made by blending ml skimmed milk with 1 pot fat-free banana yoghurt and 1 small banana. Plus a bowl fruit salad. Once you're logged in simply choose the vegetarian diet plan and your PDF will be available.
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.
Plus 1 pot fat-free fruit yogurt. Serve with a 5cm piece Granary bread. Plus 1 orange. Plus a slice of canteloupe melon. Plus 1 bowl fruit salad.
Losing Weight on a Plant-Based, Vegan Diet: Tips for Success
Serve with mixed leaves and 1 wholemeal pitta. Fry 1 small onion, garlic and 1 small pack button mushrooms in a spray oil until brown. Add ml veg stock and 50ml dry white wine. Simmer until the liquid has reduced by half. Stir in 2tbsp low-fat soft cheese with herbs and g cooked penne. Mix, heat and serve with salad and fat-free dressing.
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Stir fry made from a spray oil, 1 small pack of stir-fry veg and 1tbsp reduced-salt soy sauce. Serve with 8tbsp cooked brown rice. Plus 1 slice canteloupe melon. Brush with 1tsp olive oil and sprinkle with fresh basil. Roast until the vegetables are soft and browned.
How it works
Place under a hot grill until the cheese has melted. Serve with salad and fat-free dressing. Mix 4tbsp cooked brown rice with 1tbsp pine nuts and chopped spring onions, cherry tomatoes and 50g feta cheese. Cut 1 red pepper in half lengthways, deseed, then fill with the rice mixture. Cover with foil, bake until cooked and serve with salad and fat-free dressing. 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.
Omelette made from a spray oil, 2 eggs, skimmed milk and 4tbsp grated reduced-fat Cheddar. Serve with a 10cm piece Granary bread and salad with fat-free dressing. Fry in 1tsp sunflower oil with cajun seasoning until soft and brown. Top 2 large flour tortillas with the veg and 2tbsp each of salsa and grated reduced-fat cheese. Roll up and serve with salad and fat-free dressing. Top some lightly-steamed spinach with 2 poached eggs and 4tbsp grated reduced-fat Cheddar cheese. Place under a hot grill until the cheese has melted and serve with a 10cm piece Granary stick.
Serve with 8tbsp cooked brown rice, 1tbsp soured cream and salad and fat-free dressing. You can use the Diet Planning tools in WLR to make sure your vegetarian diet is healthy, balanced, and contains the right amount of calories. Start a 24 hour Free Trial. Of course, not everyone's needs are 'average', so predicted weight loss will differ from person to person. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here. Enter your details to calculate your ideal weight range, and discover how soon you could reach it!
Supermarket Chefs: Tesco Diet Plan.