By Abigail Carroll. Vegetarian Weight Loss. At Saturday, May 04th 2019, 22:04:51 PM.
A high‐calorie, vegan bulking meal plan might begin with a fruit smoothie made with juice, berries and hemp protein powder, plus some whole-grain bread with hummus and a bowl of oatmeal. For a midmorning snack, try a raw, vegan energy bar along with dried fruit and mixed nuts. At lunch, you might have a large serving of tofu with quinoa, roasted vegetables and olive oil. A mid-afternoon meal might consist of nut butter on a bagel with fresh fruit. For dinner, enjoy a bowl of lentil soup followed by a burrito made with a large whole-wheat flour tortilla, black beans, avocado and brown rice. Before bed, snack on fresh pineapple and soy yogurt.
Less than 10 percent of our daily calories should come from saturated fat, according to the latest Dietary Guidelines for Americans from the USDA. These fats are mostly found in animal products (as well as tropical plants like coconut and palm), so a vegetarian diet would be naturally lower in them.And then there’s fiber, which is only found in plants like fruits, vegetables, and grains. “A lot of the plant-based proteins are also high in my favorite nutrient in the world — which is fiber! Those high-fiber diets have been shown time and time again to help with promoting weight management,” says Enright. Fiber helps make you feel fuller longer, which means you may be less likely to snack, she adds. With a fiber‐rich diet, you are creating good gut health and keeping things moving smoothly, too.
Do not be afraid of nuts! (that made me giggle.) But seriously, so many people ask me if nuts are okay to eat when you are trying to lose weight. The answer?Yes! Nuts provide important healthy fats we need, and are high in vegan protein. Raw nuts provide important enzymes we need. Toasted nuts tend to taste a little more interesting and make the protein more available for your body. So I recommend eating some raw nuts and some toasted nuts to get the best of both worlds. Just do not go crazy with them -- 1/4 cup nuts per day if weight loss is your goal;