Looking to lose weight in a healthy and sustainable way?  Try switching to a vegetarian meal plan.  A well-planned vegetarian diet is healthy and completely nutritious, but that’s what it takes – planning.  Just how can you be sure that you are getting any iron if you aren’t eating any red meats?  Do vegetables even have any protein in them?

How Vegetarians Do It

Many have a misconception that a vegetarian is about to whither away due to lack of nutrients.  You can be assured that with the vast amount of fruits and vegetables going into their mouths that vegetarians are receiving their daily required amounts of vitamins and minerals.  But these very same fruits and vegetables (and other foods) are also offering up enzymes and nutrients that are often thought of only to be contained in meat.

Protein:  Yes, vegetarians are able to ingest fair amounts of protein without having to touch any red meats.  Beans, cheese, lentils, eggs and several meatless vegetarian food supplements (such as tofu) on the market offer a fair amount of protein.

Iron:  If you are looking for an iron food replacement, try raisins.  Other foods that contain iron include soy milk, sardines, cashews, oats, bok choy, lima beans, potatoes, dates, figs, grapes, and avocado.

Calcium:  Though most vegetarians do consume dairy products which contribute to their calcium intake, it is also important to acknowledge that there are vegan food choices available when it come to obtaining appropriate amounts of calcium.  Some of these foods include:  Sesame seeds, almonds, amaranth, kale, turnip, parsnip, blackberries, oranges, and pomegranates.

Many vegetarian and vegan packaged foods today also come “infused” with nutrients that are typically lacking in their diet, such as the ones mentioned above.  Always be on the look out for which products offer which nutrient benefits to you.

NOTE:  There are some “vegetarian” and “vegan” products out there that actually do contain traces of animal products.  Always read the labels!  If any of the labels contain rennet (an animal derived by-product), gelatin (made from meat and meat products) and enzymes (these are almost always from animals) then they are not truly vegetarian or vegan.

When on a vegetarian diet, it is also essential that you take a daily multivitamin to ensure that you are meeting all of your daily dietary needs.  Aim for a good quality multivitamin (which unfortunately means a higher price tag) or even give natural bee pollen supplements a try if you have never had an allergic reaction to bee stings or pollen.

Why Choose a Vegetarian Diet?

Did you know that the consumption of meat and meat products has been linked to such ailments as heart disease, cancer, strokes, hypertension, diabetes and more?  Meat is loaded with many chemicals such as herbicides, pesticides, antibiotics and hormones that do our bodies no favors.

Studies have also shown that there is a link between starting a vegetarian diet and having both an increase in energy and an increase in stamina.  This could possibly be due to less toxins being consumed on a daily basis, and the fact that vegetarians tend to be more food-conscious and choose healthy foods over processed, fatty foods.  Not only are you eating foods that are lower in calories and more satisfying, but you are also eating foods that help “detoxify” your body and will eliminate cravings for sweet, sugary and fat-filled foods.  Plus that added energy boost will certainly help you while exercising.

Here’s another reason why many people “go vegetarian”:  it is better for the environment!  The amount of waste that comes from the raising and slaughtering of animals for the sole purpose of human consumption is astounding.  Those who are compassionate towards animals and want to take a stand against animal cruelty often take the vegetarian diet route.

What’s an example of a Vegetarian Daily Nutrition Plan?

Perhaps the hardest thing about going on a vegetarian diet is deciding just where to start!  You want to focus on obtaining these main nutrients through your diet:

• Calcium
• Iron
• Protein
• Riboflavin
• Vitamin B12
• Zinc

An example of a vegetarian (and vegan!) daily meal plan would be:

Breakfast:  Oatmeal or granola (Muesli) with soya milk and some sugar; whole wheat toast with a thin spread of margarine and a jelly or jam; an orange or orange juice

Lunch:  Whole what bun with margarine; minestrone or split pea soup; fruit salad (with flax seeds or any other type of seed); tofu ice cream for dessert

Dinner:  Veggie paella; spinach; pear

Snacks: Salt-free almonds; peach; raisins

There are several different “types” of vegetarians out there.  The diet above would be suitable for a “vegan” vegetarian, but if you are a lacto vegetarian (one who will allow dairy products but not eggs) or a lacto-ovo vegetarian (one who will consume both dairy and eggs) you have more options when it comes to your diet plan (such as egg products, yogurt, and cottage cheese).

A vegetarian diet will not only help you shed the pounds with regular exercise, but you’ll find yourself feeling healthier and quite possibly saving on your grocery bill as well.  Before you start your vegetarian diet, be sure to discuss nutritional and dietary needs with your doctor and talk about your weight loss goals.