By Abigail Carroll. Vegetarian Diet. At Saturday, May 04th 2019, 21:55:37 PM.
For this meal plan compiled by our registered dietitian, we’ve included lots of meals you should be able to buy ready-made in supermarkets and health food stores. Please check out the further reading at the bottom of this meal plan to find out more about buying and making vegan food and, if you had like to read our second weekly meal plan, be sure to take our Vegan Pledge.When planning your meals, include green leafy veg (kale, spinach, spring greens, watercress, rocket, Pak Choi) in them each day. Choose plant milk, cereal, spread and soy yogurt that are fortified with vitamin B12, calcium and, where possible, vitamin D (making sure the latter is not animal-based).
In a study published in 2014 in Nutrition, researchers followed a group of 50 overweight or obese adults for six months. They found that those on a vegan diet lost significantly more weight than those on other plans, including vegetarian, semi-vegetarian and omnivorous – by about 4.3 percent or an average of 16.5 pounds. The study authors suspect that is because the vegan dieters were focusing on high‐fiber foods, which help you feel full for longer, and their diets were low in fat and likely had fewer calories.
Hold in mind that the more limiting your diet is, the more challenging it can be to get all the nutrients you need. A vegan diet, for instance, reduces natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium. To be certain that your diet comprises everything your body needs, pay special attention to the following nutrients: Calcium supports to develop and maintain strong teeth and bones. Milk and dairy foods are powerful in calcium. However, dark green vegetables, such as turnip and collard greens, kale, and broccoli, are great plant sources when eaten in adequate quantities. Calcium‐enriched and supported products, including juices, cereals, soy milk, soy yogurt, and tofu, are other possibilities.