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1800 meal plan for ovo lacto Vegetarians

1800 meal plan for ovo lacto Vegetarians

1800 meal plan for ovo lacto Vegetarians:

Vegetarian diets, like all diets, can vary widely in quality, depending on food choices, which is why it is very difficult to say whether vegetarians as a group are healthier than meat-eaters. For example: a vegetarian whose diet is based on whole foods and is careful to get enough protein is eating a much healthier diet than a vegetarian who eats junk food all day long and doesn’t count protein grams. Just because a food contains no meat doesn’t mean it is healthier. There is no shortage of extremely unhealthy vegetarian foods.  Most junk food is meatless—candies, cakes, cookies, white bread, chips, ice cream, etc.–are all free of meat but loaded with refined carbohydrates and are very poor in nutritional value. Some varieties of these types of foods may be very high in artificial ingredients, as well.

An ovolacto vegetarian (or lactoovo vegetarian) is a vegetarian who does not eat any meat, fish, or poultry. A nutritionally balanced, varied, calorie-controlled diet plan can help vegetarians and semi-vegetarians lose weight or maintain a healthy weight.

 

1800 meal plan for ovo lacto Vegetarians

  • Breakfast
    • 1 cup Oats
    • 125 ml Low fat Milk
    • 2 boiled eggs
    • Sweetener (e.g canderel)
  • Morning Snack
    • x2 Any fresh
  • Lunch
    •  2 slices Bread
    • ½ cup sweet corn (mix with other veg)
    • Baby tomatoes, lettuce & carrots
    • 4 slices Vegetarian polony
    • 2 level tsp Mayonnaise & Dijon Mustard
  • Afternoon Snack
    • 1 fresh Fruit
    • 1ooml yogurt
    • 1.5 cups popcorn (homemade)
    • Little for popcorn (5ml)
  • Dinner
    • 2 small sweet potato
    • 1/2 cup Broccoli
    • 1/2 cup Carrots
    • 2x Quorn chicken style fillets
    • Lemon juice, 10ml, herbs (for chicken)
  • Breakfast
    • 1 cup High Fibre Bran
    • 125ml Yogurt/milk
    • 2 scrambled eggs (use spray n cook)
    • 2 scrambled eggs (use spray n cook)
  • Morning Snack
    • 1 portion Any fresh Fruit
  • Lunch
    • 9 Provitas
    • 2 rice cakes
    • 1 portion: Gherkins, carrot sticks, yellow peppers
    • 4 low fat cheese wedges
    • 1/4 of  medium avocado
  • Afternoon Snack
    • 1 fresh Fruit
    • 300ml Sterie Stumpie or Super M (any flavour)
  • Dinner
    • 1 cup spaghetti
    • 1 cup (raw) : Onion, tomato, mushrooms
    • 1 cup Salad: Lettuce, cucumber, tomato.
    • 120g Quorn Mince
    • Tomato sauce
    • 10ml
  • Breakfast
    • 2 slices Bread
    • Yogurt
    • 4 tbsp n Cottage cheese (LF/FF)
    • Sweetener x1
  • Morning Snack
    • 2 fresh fruit
  • Lunch
    •  1 sachet Cup of soup
    • 2 slices bread
    • 1 portion:mushrooms, tomato, onion
    • 1x soya burger patty
    • Margarine
    • 1 level tsp/mustard/tomato sauce
  • Afternoon Snack
    • 1 fresh Fruit
    • 1x HOWARU milk drink
    • 1.5 cups popcorn (homemade)
    • 5ml
  • Dinner
    • 1 cup rice, boiled
    • 1 cup Mushrooms, red pepper, onion, cabbage
    • ½ cup Green
    • 135g Grilled Fish
    • Soya Sauce (wheat free)
    • 10ml Sesame
  • Breakfast
    • 1 slice Bread
    • 1x HOWARU milk drink
    • ½ cup baked
    • x1 Sweetener
    • tomato sauce
  • Morning Snack
    • x2 Any fresh
  • Lunch
    • 1.5 cup Pasta  (cooled)
    • 1 cup raw Red pepper,  cucumber, onion
    • 60g Marinated tofu
    •  2 level Tbsp Mayonnaise & Thai sweet chilli sauce
  • Afternoon Snack
    • 1/2 cup fresh Fruit salad
    • 1ooml yogurt
    • ¼ cup GF Muesli(mixed with yogurt)
  • Dinner: Quick vegetarian curry
    • mix 1 tin chopped tomato, 1 tin chickpeas, 1 tin mixed curried vegetable and 1 tin mild/spicy chakalaka
    • Heat and with a sprinkle of grated cheese
    • size- 1.5 cups
  • Breakfast
    •  x2 Weet-Bix
    • 125ml milk
    • 1 x soya sausage
    • Sweetener x1, tomato sauce
  • Morning Snack
    • x2 Any fresh
  • Lunch
    • 6 Rye vita
    • 1 portion Cucumber & gherkins
    •  30g/ ½  tin Tuna
    • 10 medium size olives
  • Afternoon Snack
    • Any fresh fruit
    • 1x HOWARU milk drink
    • 3 provita
    • 2 tspn peanut butter
  • Dinner
    • Pizza, (use whole-wheat wrap as a base)
    • Mushrooms, green pepper, asparagus on pizza
    • 1 cup Salad: Lettuce, cucumber, tomato
    • 90g Mozzarella Cheese
    • (Fat in meat, cheese and in base)
    • Tomato paste
  • Breakfast
    • 1 cup All Bran
    • 125 ml Milk
    • 3 egg white omelette + 30g mozzarella
    • Sweetener x1, tomato sauce/worcestershire
  • Morning Snack
    • x2 Any fresh
  • Lunch
    • 9 baby potato, boiled and cooled
    • Onion, mushroom, red pepper,spinach
    • 4 Tbsp Cottage cheese(on potato)
    • White/cheese sauce (use LF milk and 2 tspn)
  • Afternoon Snack
    • ½ cup fresh fruit salad
    • 100ml Yogurt
    • ¼ GF cup Muesli with yogurt (mixed with yogurt)
  • Dinner
    • 70g oven bake chips
    • Mixed veg- boiled (peas, corn, carrots)
    • (135g) Grilled fish
    • 10ml for cooking, herbs
  • Breakfast
    • 2 slices Bread
    • Yogurt
    • 4 tbsp n Cottage cheese (LF/FF)
    • Sweetener x1
  • Morning Snack
    • x2 Any fresh
  • Lunch
    • ¾  cup couscous
    • Roast veg in balsamic vinegar
    •  ½ cup chickpeas
    • Avocado: 1/4 of  medium + olive 5ml
  • Afternoon Snack
    • 1 fresh Fruit
    • 300ml Sterie stumpie or Super M (any flavour)
  • Dinner
    • 1/2 cup Brown basmati rice
    •  ½ cup Spinach
    • Gem squash
    • 1 cup lentils mixed with rice
    • white sauce with spinach (use LF/FF milk and 5ml)

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