Recommended Program
Easy Veggie Meal Plans
Discover How To Quickly Lose Weight
The Healthy Way With New Simple,
Cheap, And Easy Veggie Meal Plans
Easy Veggie Meal Plans Review
By John Davenport 
The Easy Veggie Meal Plans system is a collection of meal plans for men and women who wish to lose weight and gain muscle definition without eating meat. The system includes detailed meal plans for 90 days including the recipes and extensive preparation instructions.
The Easy Veggie Meal Plans System was created by Kardena Pauza, a physical trainer and a vegetarian nutrition expert. Kardena Pauzais known for having won the title of Ms. America Fitness despite being a total vegan.
The meals in the system are originally vegan which means that they're totally free of any animal derived products. However, the system does contain instructions on how to include dairy products and eggs if you wish to not go totally vegan.
There are many positive tesimonials from people who have been trained or advised by Kardena Pauza during her long career. Many former meat eaters have seen a veggi diet do wonders to their body, help them become more energtic, lose weight, and become more toned.
Of course, eating meat has many benefits, but with today's mass production of meat in unnatural conditions, many experts state that the meat we eat can induce many health issues and can actually make us feel ill. For that reason, it's important to take an ocassional break from meat even if you have no intention of ever becoming a vegetarian.
However, eating a vegetarian diet does have its challenges as you need to know what to eat in order to get a good dose of protein, iron, calcium, and Vitamin B12. All of this is handled in detail in this system. In addition, Kardena Pauza does a great job in explaining how to make the transition from meat eating to vegetarian eating smooth and easy.
Overall, I believe that as anyone needs to ocassionally eat only vegetarian food, this collection of meal plans is the best resource to do it in a healthy, balanced, and easy way.
For more information on this system, click here: Easy Veggie Meal Plans Review.
To see how you can get this system for 50% off, visit: Kardena Pauza's Veggie Meal Plans
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.
Article Source: http://EzineArticles.com/?expert=John_Davenport
Recommended Program
Easy Veggie Meal Plans
Discover How To Quickly Lose Weight
The Healthy Way With New Simple,
Cheap, And Easy Veggie Meal Plans
Developing Vegetarian Meal Plans For Weight Loss
By William Witt
One of the critical parts of any weight loss plan is developing good, quality meal plans. Anybody can slap a few recipes together and call it a meal plan, but developing vegetarian meal plans is a challenging process. You must ensure that there is balanced nutrition. Additionally, you have to plan for adequate protein without relying on animal sources. Thirdly, you need to maintain the proper caloric level for your weight loss needs. Once you have done this you will discover that all the planning and work is truly worth it for you will consuming truly wholesome foods in the proper amounts.
Your first step in developing meals plans is to ensure you are going to have balanced nutrition. Now you need to get a copy of the USDA 'food pyramid'. You can easily adapt this to a vegetarian diet. The only real change to the pyramid will be in the protein category which we will discuss in a little bit. Next using the pyramid as a guide either create some meals on your own or from a collection of vegetarians recipes. Now make some preliminary meal plans, ignoring protein which we will get to next.
Ensuring there is enough protein in your diet is not as difficult as it sounds. Even without using animal products it is not hard, and if you allow dairy products into your diet it is even easier. But it is worth repeating animal products are not required in your diet to have enough protein. First here are some guidelines as to how much protein we really need in our diets. In 2002, the National Academy of Sciences published a 'Dietary Reference Intake'. It included everything from fiber to fatty acids. For protein they recommend that an optimal range of protein is 10 to 35 percent of calories (On a 2,000 calorie diet this would be 50 to 175 grams of protein). In everyday terms this means that adult women need at 46 grams of protein daily and adult men need at least 56 grams of protein daily (very active and elderly people may need more).
Now here are some foods with their protein amounts:
Food product Protein, Grams
- Black Beans, 1-cup cooked 15
- Bread (whole grain), 2 slices 6
- Brown Rice, 1-cup cooked 5
- Corn, 1-cup cooked 6
- Corn Tortilla 2
- Garbanzo Beans, 1-cup cooked 12
- Kidney Beans, 1-cup cooked 15
- Lentils, 1-cup cooked 18
- Pasta, 1-cup cooked 7
- Potato, Baked with skin 5
- Re-fried Beans, 1-cup cooked 16
- Split Peas, 1-cup cooked 16
- Tempeh, 1/2 cup 16
- Tofu, 1/2 cup 20
- Yogurt (NONFAT), 1-cup 13
Maintaining the proper caloric level in your meal plans is perhaps the easiest of all. You need to review the meal plans you developed thus far with an eye towards the calorie levels each day. If your calorie counts are too high either substitute foods (i.e. spinach for lettuce) or reduce the added fats from oils & margarine. Once your calorie levels are good, your vegetarian meal plans are ready to go.
Well if you have made it this far I would say that you have some workable vegetarians meal plans for weight loss and in developing them you have made sure that there were proper calorie levels on a daily basis. You also discovered how easy it is to ensure adequate protein as a vegetarian. Lastly you maintained balanced nutrition throughout your meal plan. I hope you enjoy yourself as you develop and implement you vegetarian meal plans.
Happy dieting!! Visit this website for further information on vegetarian weight loss in particular and also losing weight in general. I have developed a report on vegetarian weight loss Click Here! to receive your FREE copy.
Article Source: http://EzineArticles.com/?expert=William_Witt
Recommended Program
Easy Veggie Meal Plans
Discover How To Quickly Lose Weight
The Healthy Way With New Simple,
Cheap, And Easy Veggie Meal Plans
Weekly Meal Plan - Low-Fat Raw Vegan
By Monica Siembor
Complex combinations of food and raw food recipes are time consuming to prepare and extremely difficult to digest, so I choose to keep my diet very simple. I enjoy a low-fat, raw vegan diet consisting mostly of monomeals, so the following meal plan may seem a bit bland for you. As you progress on your raw journey, however, you will appreciate and even desire more simple meals. Remember, be kind to your body—transition at your own pace.
Keeping your diet simple also allows you to spend more time and energy on other aspects of your life, such as fitness, work, and play. Many raw foodists spend enormous amounts of time in the kitchen dehydrating or sprouting this and that. Aren’t you relieved that you don’t have to spend so much time preparing meals or loads of energy cleaning your kitchen after you’ve used just about every food processor or kitchen gadget you have?
My diet consists of fresh, sweet, non-sweet, and fatty fruits, and tender leafy greens. Nuts and seeds are acceptable too, but I rarely eat them, so you will not see them in the meal plan below. I do not use salad dressings or condiments either. If you feel that you still need salad dressing, try this fruit-based tomato and mango salad dressing recipe: blend 1 cup tomato, 1 cup mango, the juice of 1 lemon, and 1 quarter cup of water (only if needed).
It’s best to eat according to what produce is in season. There are many produce charts available online or in books to help you make the best selections. The winter season is challenging as in-season produce is limited. Summer, however, offers an abundance of yummy options. Following is a one-week meal plan for the summer season. My calorie consumption is between 1,200 – 1,400 calories per day, depending on my activities and exercise for the day. Weekly, my caloric breakdown is approximately 80% carbohydrates, 10% protein, and 10% fat, following Dr. Douglas N. Graham’s 80/10/10 calorie ratio for a low-fat, raw vegan diet.
DAY 1
--Breakfast – fruit smoothie: 5 medium bananas, 2 *Ataulfo mangos, 2.5 - 3 cups water. (Blend)
--Lunch – 4 large peaches
--Pre Dinner – 2 cups pineapple
--Dinner – salad: One half head Romaine lettuce, 1 cucumber, 3 tomatoes, 4 stalks celery
* Ataulfo mangos are also called champagne mangos. They are small and apricot in color. When ripe and ready to eat, they will be a little soft, and the skin will just start to wrinkle.
DAY 2
--Breakfast – fruit smoothie: 3 medium bananas, 1 cup strawberries, 2.5 - 3 cups water. (Blend)
--Lunch – 1 honeydew melon
--Pre Dinner – 2 cups grapes
--Dinner – salad: One half head Iceberg lettuce, 1 cucumber, 2 tomatoes, 4 stalks celery, 1 avocado
DAY 3
--Breakfast – fruit smoothie: 4 medium bananas, 2 Ataulfo mangos, 2.5 - 3 cups water. (Blend)
--Lunch – 1 personal watermelon
--Pre Dinner – 2 grapefruits
--Dinner – salad: 1 red bell pepper, 1 orange bell pepper, 1 yellow bell pepper, 2 tomatoes, 1 cucumber (chop all ingredients) Eat as is, or add lettuce of your choice: Romaine, Boston, Bib, etc.
DAY 4
--Breakfast – fruit smoothie: 5 medium bananas, One half cup blueberries, 2.5 - 3 cups water. (Blend)
--Lunch – 4 large peaches
--Pre Dinner – 2 cups pineapple
--Dinner – salad: 4 oz. baby spinach, 4 tomatoes, 4 stalks celery
DAY 5
--Breakfast – fruit smoothie: 4 medium bananas, 4 fresh figs, 2.5 - 3 cups water. (Blend)
--Lunch – 1 honeydew melon
--Pre Dinner – 2 grapefruits
--Dinner – lettuce wraps: 3 chopped tomatoes, 1 chopped cucumber, and 3 stalks chopped celery wrapped in Romaine lettuce leaves
DAY 6
--Breakfast – fruit smoothie: 4 medium bananas, 1 papaya, 2.5 - 3 cups water. (Blend)
--Lunch – 4 large peaches
--Pre Dinner – 2 cups grapes
--Dinner – *Dine out for a salad and a Beefsteak tomato at J. Alexander’s. Salad: mixed greens, cherry tomatoes, cucumber, celery, one half avocado. Beefsteak tomato: plain tomato with a touch of fresh cilantro.
*For tips on ordering out at a restaurant, go to www.theskinnyonraw.com, click on "articles," and read "Eating Out and Staying Raw: Keep It Simple."
DAY 7
--Breakfast – fruit smoothie: 5 medium bananas, 2 Ataulfo mangos, 2.5 - 3 cups water. (Blend)
--Lunch – 1 lb. Rainier cherries
--Pre Dinner – 2 cups berries (strawberries, blueberries, etc.)
--Dinner - 1/2 head green leaf lettuce, 4 Roma tomatoes, 4 stalks celery
Are you making raw food mistakes that are holding you back? Since there is so much misinformation on the topic of raw foods, I have decided to break the silence and personally share with you what I’ve learned over the years, all of the tips and information that will finally help you succeed on the raw food diet. To learn more about eating raw the right way and gain all of the benefits of achieving raw health, go to http://www.TheSkinnyOnRaw.com Sign up for my “Savvy Health & Nutrition Tips” and receive your FREE special report, Raw the Right Way. Also, click on the “coaching services” tab, and schedule your first appointment with me today.
Monica D. Siembor
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