The seven day veg meal plan
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This document provides a 7-day meal plan consisting entirely of vegetarian meals and snacks. Each day includes suggestions for breakfast, a morning snack, lunch, an evening snack, and dinner, totaling approximately 1500-1800 calories per day. The meals emphasize whole grains, vegetables, legumes, dairy, eggs, nuts, and fruits. Suggestions for optional outside dinner options are also provided, focusing on vegetarian sandwiches, wraps, salads, soups, grains and legumes.
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Beth's nutrition plan aims to help her lose weight through flavorful and varied meals while maintaining her busy lifestyle. The plan budgets 1200 calories per day and incorporates snacks and portable meals. Following this plan, which includes a protein-packed breakfast, turkey lettuce wrap for lunch, strawberries for a snack, and a stir-fried chicken dinner, will provide 1209 calories and help Beth lose one pound per week through diet and twice weekly exercise.
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Crepes
The recipe calls for 250 grams of flour, 500 milliliters of milk, 2 eggs, 1 spoonful of olive oil, and a pinch of salt to make a batter. The batter is beaten together in a thermomix blender and then spooned into a buttered frying pan in small amounts to cook.
My weekly diet
The document outlines a weekly diet plan consisting of:
1) Specific meals for breakfast, lunch, and evening each day including protein sources and vegetables.
2) Daily supplements including oats, whey protein, casein protein, fiber supplements, fish oil, and multivitamins.
3) Approved snacks such as nuts, Greek yogurt, and quark to have in addition to the daily meals.
Thanksgiving calories
A typical Thanksgiving meal can total over 4,350 calories, with the largest calorie contributors being pumpkin pie at 450 calories per slice, pecan pie at 650 calories per slice, mashed potatoes at 350 calories per cup, and candied sweet potatoes at 400 calories per cup. The document recommends filling your plate with green vegetables, watching your portions, and going for a walk after dinner to help offset some of the high calorie intake of a Thanksgiving meal.
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balance diet
A balanced diet contains the correct proportions of carbohydrates, fats, proteins, minerals, vitamins, water and fiber to ensure the proper functioning of the body. The document provides daily recommended intake amounts for various food groups and calorie requirements for males and females of different age groups to maintain a balanced diet. It stresses that a balanced diet is very important for both physical health and mental well-being.
Nutrition facts
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SmartSwapsrevise
Jorge Cruise, an internationally recognized celebrity fitness trainer and author, discusses making simple food swaps to lose more weight while feeling satisfied. Replacing high-calorie, low-nutrient foods with fiber-rich and water-filled options means satisfying cravings for fewer calories. For example, baked apple chips provide more filling fiber and nutrients than raisins for fewer calories. A bowl of vegetable soup has half the calories and sodium of broccoli cheese soup but allows doubling the portion size. Opting for a whole-wheat breakfast burrito with eggs, salsa and cheese is more filling than a fried egg and cheese English muffin.
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The document categorizes different types of foods into three groups - Go, Grow, and Glow foods. Go foods are high in fiber and include whole grains like brown rice, whole grain cereal, and wheat. Grow foods are good sources of protein and include eggs, fortified milk, chicken, and fish. Glow foods are low in calories and high in vitamins and minerals. They include fruits and vegetables like bananas, malunggay, eggplant, papaya, and cucumbers.
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Revolutionary 7-day Weight Loss Plan to Shed Pounds
The seven day veg meal plan
- 1. THE SEVEN DAY VEG MEAL Monday - BREAKFAST- (Approx 400 cals) - 1 Omelet filled with Spinach and 1toast OR 1 bowl cooked oatmeal and 10 almonds with skimmed milk. MORNING SNACK - (Approx 200 cals)- 2 bananas with skimmed milk . LUNCH- (Approx 600 cals) 1 bowl brown rice with curd and any dry sabji EVENING SNACK - (Approx 200 cals) 1 plate mix veg salad . DINNER- (Approx 400 cals) 2 idlis with sambar or chutney, TUESDAY - BREAKFAST - 1 cup all bran wheat flakes and 10 almonds with low fat milk. MORNING SNACK - 3 boiled eggs OR 1 bowl sprouts. LUNCH- 2 low fat paneer parathas with curd. EVE SNACK - 1 bowl of fruit yoghurt. DINNER- Whole wht bread veg sandwich and Spinach soup. WEDNESDAY - BFAST - 1 bowl cooked oatmeal with skimmed milk & 1Apple | MOR SNACK - 25 almonds LUNCH - 1 whole wheat base pizza EVE SNACK - 1 bowl of boiled sprouts. DINNER -1 bowl of egg curry with brown rice OR 1 Dosa with Sambar or chutney THURSDAY - BREAKFAST - 1 cup corn flakes and 10 almonds with skimmed milk MORN SNACK- 1 plate of watermelon salad . LUNCH- Dal bati with veg curry. Eve snak - 1 glass of banana smoothie. DINNER- 1 bowl of brown rice , steamed Spinach and an apple. FRIDAY - BREAKFAST - 1 cup muesli and 10 almonds with skimmed milk. MORN SNACK - 1 plate banana salad. LUNCH- 1 cup veg Sabji , 2 roti , 1 cup rice with dal and 1 glass butter milk. EVE SNACK - 1 bowl of fruit yoghurt. DINNER - 1 egg salad sandwich OR 1 Grilled Tofu sandwich. SATURDAY - BREAKFAST - 2 gobi Parathas with curd. MORN SNACK - 2 oatmeal biscuits with Tea or coffee. LUNCH - 1 bowl egg burji with 2 Rotis and rice .OR 2 low fat Panner Parathas. EVE SNACK - 25 almonds. DINNER- 1 whole wheat veg wrap with spinach soup. SUNDAY - BREAKFAST - 2 idlis / dosa , 1 bowl of sambar or coconut chutney. MORN SNACK - 1 glass of mixed fruits smoothie. LUNCH- 1 cup veg sabji , 2 rotis , 1 cup rice with dal and 1 glass of butter milk. EVE SNACK - 1 bowl of kidney bean salad. DINNER - 1 bowl of egg curry with brown rice OR 1 grilled Tofu sandwich. OUTSIDE DINNER OPTIONS - Veg sandwich , Veg Wraps, Veg Spring rolls , veg Parathas,Grilled veggies ,Stuffed Parathas , Cottage cheese Sandwich , Paneer wraps ,Paneer salad , Fresh Tomato soup , Hot and Sour soup , Chinese clear veg soup ,Spinach soup , Brown rice,Curd rice , veg rice ,Dal rice,Egg Muffin , veg Omelette ,Boiled eggs , Dosa , Idli , fruit yoghurt ,Fruit salad , Whole grain pasta ,Whole wt veg pizza, Hummus with Pita bread.