Another Vegetarian Meal Plan

Can you lose weight on a vegetarian diet? The short answer is “Yes!” The long answer is “Yes, but only if it’s a calorie-controlled vegetarian diet.”

As a group, vegetarians tend to be leaner than meat-eaters. That could be because some vegetarian diets are rather extreme and eliminate so many higher-fat foods. Many vegetarians are also very health conscious, and they pay particular attention to the amount of food they eat. But there are as many types of vegetarians as there are reasons for following a vegetarian diet, so the rule doesn’t hold true for all.

Vegans, or strict vegetarians, eat only foods from plant sources. Macrobiotic vegetarians are vegans who eat a very limited variety of foods. Lacto-vegetarians include dairy products in their diets while lacto-ovo vegetarians eat dairy products and eggs. Pesco-vegetarians, or pescatarians include seafood in an otherwise vegetarian diet; fruitarians include only raw or dried fruits, seeds and nuts in their diets. Semi-vegetarians or “mostly” vegetarians eat animal foods but not on a regular basis.

While some of these diets are inherently lower in fat and/or calories than others, they aren’t necessarily healthier because they aren’t nutritionally balanced. Since most people can’t stick to any type of overly restrictive diet, vegetarianism is destined to become just one more thing that didn’t “work” for anyone who tries to use it solely for the purpose of losing weight.

Vegetarian Diet Plan for Weight Loss
If you want to follow a vegetarian diet plan for weight control, use the portion-controlled menu below as a guide. This basic menu supplies fewer than 1,500 calories and is high in essential nutrients and fiber. If you eliminate dairy products, substitute lowfat soy milk and soy yogurts. (Be sure to choose brands that are enriched with the vitamins and minerals normally provided by dairy products, such as calcium and vitamin D.)

To keep this menu as nutritionally balanced as possible, make all substitutes within the same food group, substituting fruit for fruit, grain for grain, veggie for veggie, in equal amounts. And remember to drink lots of water with and between meals.

Breakfast
1 cup oatmeal sprinkled with 2 Tbsp. wheat germ
1 apple or pear
1 cup skim or low-fat milk
Lunch
1 cup mixed fruit salad over …
2 cups salad greens, sprinkled with …
1 Tbsp. balsamic vinegar, raspberry vinegar or fresh lemon juice
Afternoon snack
1 cup any-flavor low-fat yogurt
Dinner


1 cup cooked whole-wheat and regular pasta (mix 1/2 cup whole-wheat pasta with 1/2 cup regular)
1/3 cup tomato sauce
4 soy “meatballs” (found in the freezer section of most supermarkets)
1 cup steamed broccoli or broccoli rabe with garlic
1/2 cup orange sections
Evening snack
1/3 cup bean dip
1/4 cup salsa
8 baked tortilla chips
Calorie-wise flavor tips:
Add a pinch or two of cinnamon-sugar to oatmeal and other hot cereals.
Add lots of garlic to plain bottled or canned tomato sauce.
Add chopped fresh mint leaves to fruit salad and sprinkle over sliced individual fruits.
Add chopped fresh cilantro to packaged bean dips and salsas.