vegetarian meal plan

vegetarian meal plan

vegetarian meal plan

can someone tell me an ideal plan for a vegetarian meal? including all food groups?

not trying to lose weight, maintain what is already weighing healthy. I'm female, and healthy weight 5ft3

http://www.vegsource.com/nutrition/pyramid.htm:) yum. It is the natural way of life: Vegetarians and vegan food pyramid! <3 this site is really helpful.

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The Vegan Soulfood Guide to the Galaxy (Paperback)


The Vegan Soulfood Guide to the Galaxy (Paperback)


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The Vegan Soulfood Guide to the Galaxy is much more than a cookbook. It`s a fun, fact filled guide to the vegetarian world of cooking, grocery shopping, understanding food labels, proper nutrition, meal planning, dining out as a vegan, improving your o...

Good Housekeeping Simple Vegan! (Spiral)


Good Housekeeping Simple Vegan! (Spiral)


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Whether you`re embracing a vegan lifestyle, adding a few vegan dishes to your meal plan, or cooking for a guest, this book is your road map to delicious vegan food! From Pumpkin Waffles to Polenta with Spicy Eggplant Sauce to Deep Chocolate C...

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How to Sprout Nuts & Seeds - Vegetarian Diet Tips



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Vegan Handbook Over 200 Delicious Recipes Meal Plans & Vegetarian Resourcres


Vegan Handbook Over 200 Delicious Recipes Meal Plans & Vegetarian Resourcres


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Vegan Handbook: Over 200 Delicious Recipes, Meal Plans, and Vegetarian Resources


Vegan Handbook: Over 200 Delicious Recipes, Meal Plans, and Vegetarian Resources


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Vegan Handbook: Over 200 Delicious Recipes, Meal Plans, and Vegetarian Resour...


Vegan Handbook: Over 200 Delicious Recipes, Meal Plans, and Vegetarian Resour...


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Vegan Handbook: Over 200 Delicious Recipes, Meal Plans, and Vegetarian Resour...


Vegan Handbook: Over 200 Delicious Recipes, Meal Plans, and Vegetarian Resour...


$8.99


You have permission to publish this article electronically or in print, free of charge, as long as the bylines are included. A courtesy copy of your publication would be appreciated.

It's 5:30 p.m. and you're heading home after a long, full day. All of a sudden your mind turns to the daily question, "What's for dinner?"

Whether it's just you or whether you're preparing a meal for a whole gang, it's not an energizing prospect to imagine planning, shopping for or cooking a meal from scratch at the end of a long day.

That's probably why the fast food businesses are booming and why our health is suffering from the effects of these "easy" foods.

If you think meal planning is an unnecessary step, or that it would create a strict regimen that you'd be trapped by, read on about how meal planning can free you from worry and improve your health and well being.

REASONS FOR MEAL PLANNING

Less time and money spent at the grocery store

When you plan your meals out a week at a time, your trips to the grocery store become much more manageable. You know exactly what you'll need and you'll be less susceptible to "impulse" buying. Sometimes, when I'm feeling REALLY efficient, I even write my list in order of where I'll find it in the grocery store. Plus, buying the ingredients to cook a meal from scratch usually costs much less than the ready-made version.

Healthier meals = healthier you and your loved ones

When you're planning ahead, you'll have much more control over what you eat, and you can consciously choose to improve the health of your meals.

Better-timed meals

If you BEGIN planning and cooking dinner when you get home, it could be quite late before you're sitting down to eat it. The closer to bedtime it is when you finish dinner, the less likely you'll have time to properly digest and for your body to absorb what you've eaten. For breakfast and lunch, having the meals planned out can help remind you to STOP and EAT them.

Variety

When we choose our meals in the moment, based on what's fast, easy and enjoyable, we tend to stick to a few standby's and don't branch out very much. Nutritionally, this leaves us lacking. We also risk getting bored with our food and looking to fast food or unhealthier options for "excitement".

HOW TO PLAN YOUR MEALS FOR THE WEEK

  1. Keep some spontaneity. You could just plan one part of the meal. For instance, if you know that you always have plenty of fresh of frozen vegetables that you can choose from, then simply plan "chicken, potatoes and vegetables". Then you can still have some spontaneity in your meal.

  2. When you have time, make "frozen dinners". Make a double or triple recipe; package the leftovers in single (or family-size) servings and freeze.

  3. Factor in schedule changes. Maybe the night after the big meeting or the night of the soccer tournament aren't the best nights to cook a meal from scratch. Plan a quick meal, take-out or your own "frozen dinner" for those nights.

  4. Aim for balance. With the week spread out before you, look for balance between heavy and light meals, vegetarian and meat-based meals, and a variety of different-coloured fruits and vegetables.

  5. Plan while you're in the kitchen. That way you can easily check for the ingredients of the dishes you're planning. If they're not there, add them to your grocery list immediately.

  6. Keep an active grocery list through the week. That way, when staples run out you can add them to list.

  7. Grow your recipe collection. Use the Internet, the cookbooks of your friends and family, magazines, etc. and find new things to try. One new recipe a week will keep things exciting!

  8. Get some expert advice. Consult a trusted source such as Canada's Food Guide, or better still get individualized meal and nutrition suggestions from a registered dietician or a holistic nutritionist.

  9. Make it a team effort. If you're feeding others as well as yourself, make the planning a team effort so that everyone gets some of their favourites through the week.

  10. Always follow your plan, except when you don't. There are going to be things that come up, days that you just don't feel like eating what you've planned, or days when you've forgotten to do your nightly prep. Create a list of healthy stand-by's that you can throw together with the staples in your own kitchen. If you're on the go, be prepared by having a list of healthy choices at your favourite restaurants.

A meal plan is not a rigid "diet" or set of orders. The meal plan serves you, not the other way around.

Start now with tomorrow's meals. What can you defrost or partly prepare tonight to make tomorrow's meals easier and healthier?

C Copyright Linda Dessau, 2006.

About the Author:

Linda Dessau, the Self-Care Coach, is the author of "The Everyday Self-Care Workbook". For free resources, including your own Meal Planning Worksheet, visit http://www.genuinecoaching.com/resources.html

Article Source: ArticlesBase.com - Meal Planning: Your Ticket to Freedom

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Vegetarian Times Everything Vegan (Hardcover)


Vegetarian Times Everything Vegan (Hardcover)


$14.71


Veganism has never been so delicious! Vegetarian Times, the authority on animal-free food, brings you this collection of 250 delicious recipes for every meal and every occasion. The chapters include Burgers and Sandwiches, Salads, Pasta and Noodles, Tofu, Tempeh, and Seitain, Baked Goodies, and Sweet Treats. Recipes such as&nbsp;Tempeh Reubens&nbsp;will tempt meat-eaters, while dishes like Forbidden Rice Bibimbap make&nbsp;unusual flavors accessible for anyone. Includes over 50 beautiful, colorful photos throughout, making this the most colorful book on the market. Includes a foreword by noted authority Neal D. Barnard, MD. Menu ideas help you plan delicious meals for holidays and parties. Tips and sidebars throughout give helpful hints on shopping for food, prepping ingredients, and speeding up recipes, while speedy recipes are called out with a 30 Minutes or Fewer icon.

Make a Meal Plan (Hardcover)


Make a Meal Plan (Hardcover)


$14.53


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