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Nutrition

Vegetable Diet Plan: Healthy, Tasty and Cheap

A healthy diet with lots of fruits and vegetables is recommended worldwide. The latest guidelines form the Department of Agriculture and Health and Human Services recommend eating about two cups of fruit and two and a half cup of vegetables each and every day, which makes up to about nine servings. A healthy diet is a balanced diet with enough calories to fuel you throughout the day.

Vegetable Diet Plan

Whether you are a vegetarian or just trying to lose those extra pounds or even just trying to include more vegetables in your diet, nothing gets better than a diet plan solely based on vegetables.

Vegetables are known to be one of the healthiest food groups. They provide a variety of nutrients, minerals, and vitamins to the body. Following a vegetable diet plan can replenish your body’s nutrient and vitamin stores.

Vegetables are a rich source of fiber which makes it ideal for weight loss, so this plan can also help you tone up. The phytochemicals and antioxidants from the vegetables and fruits can help reduce the risks of cardiovascular problems, diabetes, and can even prevent cancer.

Before starting any specific diet plan it is necessary to plan accordingly and ahead of time. Planning is crucial as it helps you be ready before time and does not let you fall off the track. It is easier if half of the work is done and you only have to some basic finishing steps.

Following a diet plan and making meals accordingly might get tough especially on weekdays, when you come home tired from work, get into your pajamas and wish you had food ready to eat. So to avoid the urge of ordering food just because you do not have the energy to get up will no longer be an excuse to cheat on your diet if you have already prepped your food in advance.

Try to store your fridge before the week gets started, chop the vegetables and keep them in airtight containers. Put leafy greens separately to avoid them going bad.

Breakfast options

  1. A bowl of oatmeal cooked in skim milk with your choice of fruit (like a half of a medium-sized apple) and a tablespoon of nuts of your choice.
  2. A cup of low-fat yogurt with two tablespoons of muesli and quarter cup of blueberries.
  3. mozzarella cheese, basil frittata
  4. fruit smoothies
  5. blend of vegetable juice

Lunch options

  1. Two cups of leafy greens mixed with tomatoes, cucumbers, and cottage cheese cubes. Toss it with a tablespoon full of olive oil and vinegar and a pinch of salt to give it added flavor.
  2. Two toasted tortillas with mix vegetable toppings and feta cheese.
  3. Vegetable broth soup
  4. Tomato soup
  5. Lentil soup

Dinner options

  1. A bowl of mixed green vegetables with olive oil and vinegar dressing with a side of toasted whole wheat bread slice.
  2. two toasted tortillas with butternut and black bean topping
  3. 3 vegetable tacos
  4. Steamed spinach
  5. A bowl of Sautéed vegetables (cabbage, carrot, capsicum, mushrooms) with salt and pepper.

Snack options

Two snacks can be taken throughout the day, one between breakfast and lunch and the other between lunch and dinner.

  1. Choose between half medium sized apple
  2. three to four strawberries
  3. 1 hard-boiled egg
  4. ½ cup low-fat yogurt
  5. 4 whole walnuts
  6. Pita chips with hummus

Alternate these options for breakfast, lunch, dinner, and snack as your requirement and feasibility. You can make a customized diet plan with the options given above. You can ivied them in seven days and follow it.

You can also add other recipes that involve vegetables and do not require any high-calorie ingredients. You can always substitute ingredients that are high in the caloric count with those that suit your needs.

Sources:

http://www.eatingwell.com/article/288729/7-day-vegetarian-meal-plan-1200-calories/

https://www.livestrong.com/article/432496-meal-plan-with-only-fruits-vegetables/

 

 

Michelle M

Conducting research in a laboratory can often feel isolated so Lisa prefers writing about scientific research in healthcare. She contributes stories about the latest research in all fields related to health. Email: lisa@askhealthnews.com

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