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    30-Day Vegetarian Diet
    30-Day Vegetarian Diet
    30-Day Vegetarian Diet
    Ebook204 pages45 minutes

    30-Day Vegetarian Diet

    By S. Vjay Gupta and Gail Johnson

    ()

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    About this ebook

    Lose weight on a vegetarian diet that blends American cooking with Asian concepts. In 30 days, most women lose 10 to 15 lbs; most men lose 15 to 20 lbs.
    LanguageEnglish
    PublisherNoPaperPress LLC
    Release dateMar 24, 2016
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      Book preview

      30-Day Vegetarian Diet - S. Vjay Gupta

      30-DAY

      VEGETARIAN DIET

      PESCETARIAN

      S. Vjay Gupta

      Gail Johnson, M.S.

      NoPaperPress™

      Copyright © 2016 by NoPaperPress All rights reserved. No part of this book may be reprinted, reproduced, transmitted, stored in a retrieval system, or otherwise utilized in any form or by any means, electrical or mechanical, without the prior written permission of NoPaperPress.com™.

      CONTENTS

      Vegetarian Types

      The Best Weight-Loss Diets

      Begin with a Medical Exam

      What’s in This eBook?

      Which Calorie Level is for You?

      Expected Weight Loss

      Guidelines for Healthy Eating

      Exchanging Foods

      Two Nights Off

      Frozen Dinners

      Eating Out

      30-Day Diet Info

      Important Notes

      1500 CALORIE MEAL PLANS

      Day 1 – 1500 Calorie Menu

      Day 2 – 1500 Calorie Menu

      Day 3 – 1500 Calorie Menu

      Day 4 – 1500 Calorie Menu

      Day 5 – 1500 Calorie Menu

      Day 6 – 1500 Calorie Menu

      Day 7 – 1500 Calorie Menu

      Day 8 – 1500 Calorie Menu

      Day 9 – 1500 Calorie Menu

      Day 10 – 1500 Calorie Menu

      Day 11 – 1500 Calorie Menu

      Day 12 – 1500 Calorie Menu

      Day 13 – 1500 Calorie Menu

      Day 14 – 1500 Calorie Menu

      Day 15 – 1500 Calorie Menu

      Day 16 – 1500 Calorie Menu

      Day 17 – 1500 Calorie Menu

      Day 18 – 1500 Calorie Menu

      Day 19 – 1500 Calorie Menu

      Day 20 – 1500 Calorie Menu

      Day 21 – 1500 Calorie Menu

      Day 22 – 1500 Calorie Menu

      Day 23 – 1500 Calorie Menu

      Day 24 – 1500 Calorie Menu

      Day 25 – 1500 Calorie Menu

      Day 26 – 1500 Calorie Menu

      Day 27 – 1500 Calorie Menu

      Day 28 – 1500 Calorie Menu

      Day 29 – 1500 Calorie Menu

      Day 30 – 1500 Calorie Menu

      1200-CALORIE MEAL PLANS

      Day 1 – 1200 Calorie Menu

      Day 2 – 1200 Calorie Menu

      Day 3 – 1200 Calorie Menu

      Day 4 – 1200 Calorie Menu

      Day 5 – 1200 Calorie Menu

      Day 6 – 1200 Calorie Menu

      Day 7 – 1200 Calorie Menu

      Day 8 – 1200 Calorie Menu

      Day 9 – 1200 Calorie Menu

      Day 10 – 1200 Calorie Menu

      Day 11 – 1200 Calorie Menu

      Day 12 – 1200 Calorie Menu

      Day 13 – 1200 Calorie Menu

      Day 14 – 1200 Calorie Menu

      Day 15 – 1200 Calorie Menu

      Day 16 – 1200 Calorie Menu

      Day 17 – 1200 Calorie Menu

      Day 18 – 1200 Calorie Menu

      Day 19 – 1200 Calorie Menu

      Day 20 – 1200 Calorie Menu

      Day 21 – 1200 Calorie Menu

      Day 22 – 1200 Calorie Menu

      Day 23 – 1200 Calorie Menu

      Day 24 – 1200 Calorie Menu

      Day 25 – 1200 Calorie Menu

      Day 26 – 1200 Calorie Menu

      Day 27 – 1200 Calorie Menu

      Day 28 – 1200 Calorie Menu

      Day 29 – 1200 Calorie Menu

      Day 30 – 1200 Calorie Menu

      RECIPES & DIET TIPS

      Day 1 Recipe: Baked Herb-Crusted Cod

      Day 2a Recipe: French-Toasted English Muffin

      Day 2b Recipe: Polenta-Stuffed Peppers

      Day 3 Recipe: Crumbly Tofu Scramble

      Day 4 Recipe: Easy Penne Pasta

      Day 5 Recipe: Frozen-Fish Dinner

      Day 6 Recipe: Grandma's Pizza

      Day 7 Recipe: Vegetarian Dinner - Out

      Day 8 Recipe: Baked Salmon with Salsa

      Day 9 Recipe: Portobello Mushroom Burger

      Day 10a Recipe: Wild-Blueberry Pancakes

      Day 10b Recipe: Lo-Cal Eggpalnt Parmesan

      Day 11 Recipe: Mexican Beans & Rice

      Day 12 Recipe: Fish Dinner - Out

      Day 13 Recipe: Pasta with Marinara Sauce

      Day 14a Recipe: Lo-Cal Smoothie

      Day 14b Recipe: Frozen-Fish Dinner

      Day 15 Recipe: Vegetables with Couscous

      Day 16 Recipe: Baked Red Snapper

      Day 17 Recipe: Tofu-Veggie Stir Fry

      Day 18 Recipe: Grilled Swordfish

      Day 19 Recipe: Vegetarian Dinner - Out

      Day 20 Recipe: Quick Pasta alla Puttanesca

      Day 21 Recipe: Frozen-Pasta Dinner

      Day 22 Recipe: Tomato Risotto Salad

      Day 23 Recipe: Beans & Greens Salad

      Day 24 Recipe: Four Bean Plus Salad

      Day 25 Recipe: Tofu with Veggies & Peanuts

      Day 26 Recipe: Grilled Scallops & Polenta

      Day 27 Recipe: Fettuccine in Summer Sauce

      Day 28 Recipe: Frozen Vegetarian Dinner

      Day 29 Recipe: Barbequed Shrimp

      Day 30 Recipe: Tofu Steak with Veggies

      Appendix A: Vegetarian Background & Nutrition

      Vegetarian Benefits

      Vegetarian Nutrition

      Protein

      Iron

      Vitamin B12

      Fatty Acids

      Calcium

      Vitamin D

      Tofu Info

      Buying Tofu

      Preparing Tofu

      Leftover Tofu

      Appendix B: Vegetarian Soup

      Appendix C: Frozen Food Safety

      Appendix D: Calories in Foods

      Disclaimer

      The 90-Day Vegetarian Diet blends traditional American cooking with  Asian vegetarian concepts. Of course this diet is meatless, but fish, eggs and dairy are allowed. The diet is a Pescetarian version of vegetarianism and features delicious, low calorie, nutritionally balanced vegetarian meals.

      A well planned vegetarian diet can provide the same level of nutrients as a meat-eater's diet.  In addition, eating meat-free can have real weight-loss benefits because plant-based foods, such as vegetables, beans and whole grains, are loaded with fiber that help you feel satisfied on fewer calories. And many health-care professionals also think that eating a healthy vegetarian diet is one of the best things you can do for your short-term and long-term health. 

      Vegetarian Types

      When deciding what type of vegetarian you want to be, think about what foods you want to include or avoid.  There are several vegetarian versions:

      1. Lacto-Ovo Vegetarians do not eat animal flesh of any kind (including beef, pork, poultry, fish and shellfish) but they do eat eggs and dairy products.  This is the most popular vegetarian diet.

      2. Lacto-Vegetarians do not eat animal flesh of any kind (including beef, pork, poultry, fish and shellfish) and do not eat meat or eggs – but do consume dairy products.

      3. Ovo-Vegetarians do not eat animal flesh of any kind (including beef, pork, poultry, fish and shellfish) and do not eat meat or dairy products – but do eat eggs.

      4. Pesceterians do not eat meat or poultry but do eat eggs, dairy and fish. Some Pesceterians also eat other seafood (shrimp, scallops, etc.).  People often adopt this diet for health reasons, or as a stepping stone to a fully vegetarian diet. This vegetarian version is sometimes called Semi-Vegetarian.

      5. Vegans are strict vegetarians who do not eat meat of any kind and also do not eat eggs, dairy products, or processed foods containing these or other animal-derived ingredients. Many vegans also refrain from eating foods that are made using animal products even though the food may not contain animal products in the finished product, such as sugar and some wines.

      With this eBook, NoPaperPress publishes a popular vegetarian variant: the Pesceterian Vegetarian Diet that includes fish, eggs and dairy products.  And all NoPaperPress vegetarian diet eBooks come in 90-day, 30-day and 7-day editions.  For background and nutritional information and more on vegetarianism see Appendix A.

      The Best Weight Loss Diets

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