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The Vegetarian Diet: The Ultimate Vegetarian Diet Guide
Vegetarian Diet Plan and Vegetarian Diet Recipes to Lose
Weight Naturally, Lower Cholesterol, Detox Your Body and
Feel reat
Copyright ! "ll #ights #eserved
$o part of this may be reproduced, copied, stored, or transmitted in any
form or by any means % graphic, electronic, or mechanical, including
photocopying, recording, or in information storage and retrieval systems %
without the prior written permission of the author.
Table Of Contents
Introduction
Chapter 1: Vegetarianism, its ea!th Bene"ts, and other ea!th#
Re!ated Issues
Chapter $: On Cho!estero!, O%esit& and Vegetarianism: o' to
(ose Weight the Natura! Wa&
Chapter ): *!tra#hea!th& Vegetarian Recipes
Chapter +: Vegetarian ,iet -!ans
Conc!usion
Introduction
& want to thank you and congratulate you for downloading the book 'The
(egetarian )iet* The +ltimate (egetarian )iet ,uide.- .hether you are a
non%vegetarian seeking ways on how to jumpstart a vegetarian lifestyle or
already are actually a vegetarian looking for a no%nonsense yet scientific
e/planation of the benefits one can get from vegetables and an all%
vegetable diet, this book is going to prove to be an immensely important
guide0a portable nutritionist of some sort.
This book contains proven steps and strategies on how to prepare healthy
vegetarian meals. 1any people today see vegetarianism with very skeptical
eyes, which comes across as no surprise given that most people would
rather have their steak than a fresh cup of broccoli. )etractors of
vegetarianism argue that vegetables or an all%vegetable diet, for that matter
cannot provide all the necessary nutrients and vitamins that the body
needs such as protein and calcium. & shall debunk these false notions about
vegetarianism in the chapters to follow. &n this manual, &m also going to
show you how to prepare vegetable meals that not only are healthy but also
all%natural.
"s a bonus, &m likewise throwing in several possible vegetarian diet plans
that you could follow, in case you do not have one yet. These diet plans
have been carefully and strategically prepared by our own team of nutrition
e/perts and by consistently following any one of them, we guarantee that
you could e/pect amazing results.
Thanks again for downloading this book, & hope you enjoy it2
Chapter 1: Vegetarianism, its Health Benefts,
and other Health-Related Issues
3umans are omnivores, which means our digestive systems can handle
both meat and plant matter we call 'vegetables-. This amazing ability
allows us to subsist on a very fle/ible diet consisting of both meat and
vegetables. " few, however, have chosen to just live with one0either just
meat or vegetables. 4ome people are so e/tremely taste averse to vegetables
that they for all intents and purposes do not at all eat any. 4till, a growing
number of us are moving towards a more vegetable%based diet, owing to
the health benefits of vegetables and other beliefs. The last group call
themselves 'vegetarians- or 'vegans-. &n this chapter we are going to
introduce you to the concept of vegetarianism, why it is such a vastly
important concept today, and the many health benefits one could derive
from eating a diet consisting e/clusively of vegetables.
(egetarianism is the practice of refraining from eating of meat from
practically all animal sources including poultry, seafood, and red meat. &n
its most e/treme form, popularly known as 'veganism-, vegetarianism also
includes the abstaining from using any animal by%products such as eggs,
leather from animal carcasses, honey, silk, and dairy products. There are
many reasons why people become vegetarian. "mong the reasons are the
following*
5. Health Reasons. (egetables are low in sodium, cholesterol, and
are virtually fat% and sugar%free and are therefore may be eaten by
anyone, without worrying about side effects. They are also very rich
sources of vitamins and minerals such as (itamin ", 65, 67, C,
potassium, etc. "s a result, a lot of people suffering from diseases
such as diabetes make the shift and become vegetarians so as to
improve their health conditions or at least prevent them from
growing worse.
7. Environmental and Ethical Reasons. 8eople concerned about
the cruelty animals undergo in the hands of people e/tracting food
products from them find the whole idea of animal consumption to be
repulsive and sickening. &n fact, they become vegetarians to help
reverse the pervasive effect of and also because they are
compassionate about animals.
9. Non-violent belies. #elated to the reason in item $o. 7, some
hold that animals do not deserve the horrible and grisly deaths that
they e/perience just so they could satiate human needs for food and
other by%products. These people start vegetarian lives to end this
ruthless cycle of animal mass killings.
These are just three of the most common reasons people cite when asked
why they choose to lead vegetarian lives. &n my case, all three contributed
to my philosophy of eliminating meat from my diet entirely. :ver since &
started a vegetarian diet, & started feeling so much better physically as well
as spiritually. The idea that you somehow are helping protect animals, so
vulnerable and voiceless, feels good0ennobling even.
.hatever health, environmental, or ethical reason you motivation may be
for choosing the vegetarian path, know that its not going to be as smooth%
sailing as you e/pect it to be. 3ow strong your resolve is would determine
how successfully you would be able to make it.
!a"ing the shit
"lthough there are a lot of reasons to 'make the shift-0to become a
vegetarian, that is ; the road to becoming a vegetarian is not without
debacles. &t is neither an easy choice to make nor is it a decision easy to
stick to, but it is one that can be achieved with the proper discipline,
motivation, and education. 4ome become vegetarians overnight, instantly
giving up the life of meat and fish. 6ut for the majority of us who have
become so hung%up to a life involving lip%smacking steaks and meat dishes,
the change is more gradual. 6eing a vegetarian is a life%long process of
avoiding meat and eating vegetables. "s such, it reuires a great deal of
commitment on your part. This is where this book comes in* through this
book, &m going to teach you to prepare uick and easy vegetarian dishes
that will surely not disappoint you in terms taste and health benefits,
helping you make the shift more uickly and smoothly.
Health #oncerns
What a!out nutrition"
" lot of people planning on becoming one hundred%percent vegetarian are
discouraged by a common misconception that vegetables cannot provide
all the nutrition the body needs. 1eat is seen as the only possible source of
essential vitamins and minerals such as protein, iron, and calcium.
$othing can be further from the truth. .hile it is correct that animal
products are the most cited sources of protein and other minerals, they are
by no means the only sources. (arious fruits and vegetables are eually, if
not, in fact, richer resources of these nutrients. <et us e/plore each of these
nutrients and what non%meat alternatives we can get them from.
$rotein
The idea that vegetables cannot possibly provide for the amount of
protein meat can is insane as it is scientifically unfounded. Contrary
to this erroneous assumption, many health organizations and
research institutions such as the 3arvard +niversity and the
"merican )ietetic "ssociation have affirmed that plants also contain
enough essential proteins and amino acids for humans on a daily
basis. 6eans, tofu, nuts, peas, seeds and whole grain bread, potatoes,
corn, soy, hempseed, pistachios, uinoa, brown rice, and whole
wheat in general are abundant in protein and in the right
proportions contain roughly about the same protein as meat could
provide.
#alcium
The most popular sources of calcium are all animal products,
specifically milk and other dairy products. (egetarians, however,
have found alternative in the form of vegetables such as mustard
greens, leafy greens, collard greens, broccoli, tempeh, calcium%
fortified tofu, soymilk and other soy%based products.
Iron
&ron, which commonly is derived from red meat and liver, may also
be found in such plant products as spinach, potatoes, cashews, dried
fruits, cereals fortified with iron, gluten meats, tomatoes, molasses,
chickpeas, cabbage, 6russels sprouts, spinach, oatmeal, chard, dried
fruits, bulgur, dried beans and many other fruits and vegetables.
.hile iron from vegetable sources are generally harder to absorb due
to their lower bioavailability, eating fruits rich in (itamin C can help
remedy this problem according to the (egetarians #esearch ,roup.
%att& 'cids
8lants are generally low on fatty acids and cholesterol, but fatty acids
are likewise essential components of our daily diet, albeit only in
sparing amounts. (egetarian sources of necessary levels of fatty
acids include lettuce, spinach, cabbage, purslane, carrots, olives and
olive oil, vegetable oil, canola oil, kiwi fruit, fla/ seed, green collards,
leafy greens, echium seen, pumpkin seeds, and algae.
Vitamin ()*
(itamin 657 is most abundant in animal products such as eggs and
livers. 3owever, a few (itamin 657 ; fortified non%meat products
such as soy and breakfast cereals can suffice as possible alternatives.
=ther vegetarians resort to dietary supplements, but most opt for the
more natural 657 ; fortified sources.
What are possi!le #egetarian $ood alternati#es to the non%
#egetarian products that we eat"
#:,+<"#, $=$%(:,:T"#&"$
8#=)+CT
(:,:T"#&"$ >3:"<T3&:#?
"<T:#$"T&(:
5. 1eat in meat dishes 5. Tofu is a good alternative to
meat@ wheat gluten, otherwise
known as seitan
7. :ggs in baking

7. 6ananas, cornstarch or tofu
9. 1ilkAdairy products 9. 4oymilk, coconut milk and other
fruit%based milks, almond yoghurt
B. =ilsAmargarine B. 8alm, canola, or olive oil
Can &ids adopt #egetarian diets, too"
"nother health concern most people wanting to go vegetarian was if
vegetarianism would be okay for children. &t goes without saying that it is
doubly hard to commit to a vegetarian diet when your kids are eating corn
dogs or their favorite ham when youre still in the early stages of your
change in diet. .hile there has been little research on the matter, & would
personally think that a vegetable%based diet would be just fine, even
healthy, for growing children. 4o long as the foods that they consume are
varied and have enough calories and nutrients in them, & do not see any
problem in teaching them the vegetarian way of life. "s we have shown
earlier, vegetables and fruits are of eual stature with meat in terms of
providing the necessary nutrition for people of all ages, be they kids or
adults.
'thletes and #egetarianis(
6eing an athlete can be really challenging for a vegetarian because of the
high caloric intake needed by the strenuous activities they do. 6ecause of
this, athletes who adopt vegetarian diets need to make sure that they are
receiving the right amount of energy by eating the appropriate volume of
food per day.
Dierent "inds o vegetarians
6efore looking deeper into the health%related ramifications of a vegetarian
diet on humans, we first segue a bit and talk about the different 'types- of
vegetarians. The common thread that binds all three types is that all of
them abstain from eating meat, but as we shall see in a bit, they differ in
certain key respects.
&t is important for you to know these different groups of vegetarians in
order to appreciate to the utmost degree the whole concept of
vegetarianism. .hile we offer four broad classifications, we do not mean to
restrict you and reuire you to fall into any specific category. Cust as about
in anything, what kind of vegetarian philosophy one would assume
operates in a continuum. The loose classifications we hereby define are
merely tick marks to that continuum. 8eople move from one type to
another as they see fit. =thers are less fle/ible. 4till a few choose to be
'semi%vegetarians-, eating primarily a vegetable%based diet but nonetheless
eat meat, eggs, and fish on occasion. 3ow about youD .hat kind of
vegetarian are you or wish to beD
). Vegans.
(egans are the most e/treme of the four classifications of
vegetarians. They not only refrain from consuming all types eating
animal products, they also reject the use of anything made or that
come from animals such as honey, leather, and eggs. )airy products,
fish, and poultry are likewise not eaten. (egans live their lives
following the doctrine that 'man should live without e/ploiting
animals- >the first 'motto- of the (egan 4ociety in :ngland?. The
term 'vegan- was first adopted by )onald .atson, one of the co%
founders of the (egan 4ociety in :ngland. 6ecause of their strict
adherence to their philosophy, vegans are amongst the most
aggressive discoverers and users of alternatives to meat and animal
products.
*. +acto-vegetarians.
"s is probably obvious from their name, lacto%vegetarians are
principally vegetarians who do not eat meat, fish, poultry, and eggs
just like vegans, but are more or less willing to consume dairy
products such as milk, cheese, yoghurt and butter. <acto%vegetarians
believe that since dairy products may be acuired without, strictly
speaking, 'killing- animals, they are acceptable for consumption. &n
terms of using non%dietary animal products like leather, lacto%
vegetarians do not have a uniform view and tend to hold different
tolerance levels.
,. -vo-vegetarians.
&n a way the opposite of lacto%vegetarians, a typical ovo%vegetarian
diet precludes meat, poultry, seafood, and dairy product
consumption, but is more lenient in terms of eating eggs.
.. +acto-ovo vegetarians.
<acto%ovo vegetarianism is basically where ovo%vegetarians and
lacto%vegetarians intersect. <acto%ovo vegetarians e/clude meat, fish
and poultry, but include both dairy products and eggs. =f the four
classifications given here, <acto%ovo vegetarians are perhaps the
least restrictive in that they allow certain foods to be eaten, 'other-
vegetarians would not usually eat.
Vegetarian ,iet ea!th Bene"ts
Contrary to the incorrect notion that vegetarian diets are 'rabbit food-,
devoid of any nutritional benefits, vegetables are an abundant source of
both energy and vitamins and minerals according to the "cademy of
$utrition and )ietetics. <ikewise, the same institution establishes that a
properly planned vegetarian diet is healthful and may in fact help combat
certain diseases or prevent them. &n this section, we e/plore the vast
literature on the health benefits people can derive from becoming
vegetarians.
&n a study by "ppleby, Thorogood, 1ann, and Eey, it has been found
out that vegetarians tend to have lower body mass inde/, lower levels
of cholesterol, lower blood pressure, and conseuently are less likely
to suffer from an entire host of circulatory diseases from heart
disease and hypertension to diabetes and renal disease.
&n addition, according to a well%published article by #izzo, 4abate,
Caceldo, Fraser, vegetarians also are less likely to suffer the
debilitating effects of metabolic syndrome and "lzheimers disease.
(egetarians are less likely to suffer certain forms of cancer >like
stomach, colorectal, breast or ovarian cancer? than their non%
vegetarian counterparts.
(egetarians are at lower risk of being obese because of the lower
cholesterol and fatty acid contents of vegetables and fruits compared
to meat and dairy products.
&n a review by "ppleby, et. al Mortality in British vegetarians,
6ritish vegetarians have lower mortality rates compared to non%
vegetarians.
The list given above is by no means e/haustive but is representative of
the many wonders vegetables can do to our bodies. &ndeed, there are a
lot of ways by which vegetables can improve our body and cholesterol
levels.
Chapter : On Cholesterol, Obesit!, and
Vegetarianism: Ho" to #ose $eight the
%atural $a!
1yocardial infarction or, as we more popularly call it, 'heart attack- is one
of the leading cause s of death in the world today. &t occurs when blood
stops flowing properly due to an unstable deposition of cholesterol and fat
in the coronary arteries of the heart. .hile heart attack results from an
entire gamut of possible causes, it is considered to be a lifestyle disease or
one that may be linked to an unhealthy lifestyle. :ating fatty foods with too
much trans fat significantly increases the risk of suffering from this
disease. &t has also been found while this circulatory disorder can strike
anyone, it is more common to obese people or people with diabetes
mellitus. ,iven this link, it is not surprising to know why a lot of vegetarian
converts in fact are 'fat- people seeking ways to change their lifestyles0
most of them want to avoid the deadly, often fatal, repercussions of
becoming too fat. (egetables, which contain practically zero bad
cholesterol, is obviously the surest way out of obesity or worse, heart
diseases.
This book has been prepared to provide strategies and tips not only on
healthy eating, but more generally on healthy living. &n this chapter, we
e/plore the leading causes of obesity and worst%case scenarios, the possible
ways on how to reverse obesity and lose weight, and how vegetarianism
ultimately figures in the greater scheme of things.
What is o!esity"
&n ordinary parlance, obesity is what we call 'being fat-, but strictly
speaking it is not simply being fat. To be e/act, obesity is a fancy medical
term for a condition in which e/cessive body fat accumulates in the body of
a person to the e/tent that it may actually start to impair the longevity and
uality of life of the person suffering from it. 8eople with a body mass
inde/ e/ceeding 9F kilograms per meter suare are considered to be obese.
=besity is uniue as a disorder because it is indicative of other underlying
disorders and diseases. &n particular, well%documented research has found
a link between heart diseases, type 7 diabetes mellitus, certain types of
cancer, and osteoarthritis.
What causes o!esity"
=besity is caused by a variety of causes, genetic and systemic in nature, but
in most cases are due to a combination of e/cessive food >especially fatty
food? intake, a sedentary lifestyle, and genetic vulnerability. =bese people
tend to have slower metabolisms, which mean they e/pend energy slower
than their non%obese counterparts, a condition e/acerbated by their
general tendency to lack physical activity.
)ow do * co(!at o!esity"
.hile an e/tremely serious and pervasive disease in the 75
st
century,
obesity is a 'preventable- disease in that it may be reversed by dieting and
proper e/ercise. &n terms of diet, obese patients may improve their
conditions by reducing consumption of energy%dense foods like high%fat
foods or those with high sugar content. :ating foods high in fiber also has
been found to be effective in combating the ill effects of obesity. ,radually
increasing levels of physical activity >as always with a physician monitoring
your progress? is likewise pivotal in naturally reducing weight. For more
serious cases, anti%obesity drugs may be taken with a prescription@ surgery
may also be performed in the most e/treme of cases.
Where does #egetarianis( $igure in all this"
4tudies have consistently shown that vegetarians are less likely to suffer
from obesity or heart disease than their non%vegetarian counterparts. This
is not at all surprising. (egetables practically contain zero amounts of
cholesterol or fatty acids, which is the risk of too much fat deposition is
virtually non%e/istent. Fruits and vegetables also contain valuable vitamins
and minerals such as (itamin ", C, ), potassium and iron. Coupled with
regular e/ercise and a consistently balanced diet, eating vegetables are a
very good way to start losing those e/tra fats2
-ther ti/s on ho0 to be health& and lose 0eight naturall&*
4eek supervision. Gour doctor ultimately knows what is best for you.
The best books such as this one could offer you are general
guidelines only.
1ove2 1ake no mistake* committing to a life of vegetarianism is
healthy as has been shown in various research studies@ however,
e/ercise still plays an important complementary role in maintaining
an active and healthy lifestyle.
)ont starve yourself. =ne of the dangers of dieting is in fact eating
too little, which is probably just as bad as eating too much. 4trike a
balance in eating. :at well, eat healthy.
Eeep your goals realistic. 4et your goals neither too high nor too low.
Focus on how far youve already achieved and keep in mind why you
want to be healthy* to improve your life e/pectancy and uality of
life.
4eek company. :verything is done easier and better when done with
company. 4eek people who share the same dilemma as you and start
a program together with your new found friends2
Chapter &: 'ltra-Health! Vegetarian Re(ipes
.ho knew vegetables could taste really, like #:"<<G goodD &n this chapter
& am going to introduce you to the most mouth%watering vegetable dishes
available in town. "nd the best part is theyre soy%free, gluten%free, and
low%fat, which means, ultra%healthy options to please your palate2
& personally think one of the most common reasons why a lot of people,
kids and adults alike, hate vegetables has a lot to do with how vegetable
meals are prepared and presented in the dining table* boringly, often only
to complement the main dish, seldom taking center stage. To this day, &
could still distinctly recall all the tricks and subterfuge my mom had to do
just so & would eat enough 6russels sprouts, which & strongly disliked as a
kid >this ones a/iomatic@ & mean, who doesnt, as a kid, rightD?. 4he would
e/plain to me how much iron it contains and when all else failed hide them
under cheese as though & would not actually find it out. .hile my mom
only meant well and did all this to make me it veggies, what my e/perience
with her only ingrained in me was this notion that eating vegetables had to
be difficult and messy and complicated.
.e do not realize how important presentation matters in our goal of
leading healthy lifestyles. The recipes in this chapter are far from the
dreary faHade vegetable meals have always assumed. 3ere, the vegetable
dishes are e/citing, colorful, and most importantly 5FFI organic and
healthy2 & handpicked them myself to help you in your goal of losing
weight, achieving lower cholesterol levels, and deto/ifying your body.
The recipes that shall be presented include the following*
(RE'1%'2T !E'+2
6lueberry%Coconut =atmeal
6anana%"pple 6uckwheat 1uffins
Chia%based 6reakfast 6owl
!E'+2 %-R +UN#H3DINNER
"utumn "rugula 4alad with Caramelized 4uash with 8omenegrate ,inger
(inaigrette
6lack 6ean and Juinoa (eggie 6urgers
Cauliflower%Cashew Fritters with #ed 8epper Cashew Cream 4auce
(egetarian 4ushi
2N'#12
,reek 8izza
4paghetti 4uash 8rimavera
DET-4I%5ING DRIN12
<ove%your%liver juice
<ow Carb ,reen 4moothie
)eto/ dandelion tea
,reen deto/ drink
Citrus smoothies
R+C*P+ ,-. BL/+B+RRY%C0C0N/1 0'12+'L
5ield: K%5F servings
This has got to be among my favorite to make because it is easy and yet so
wonderfully delicious. .hat you are going to need are the following*
5 L cups 4teel Cut &rish =ats
M cup unsweetened coconut flake
L teaspoon crushed ginger
L teaspoon fine 4ea 4alt
5 teaspoon 6aking 8owder
B cups unsweetened (anilla "lmond 1ilk
7 cups fresh >or frozen? 6lueberries
M cup unsweetened dried blueberries
Toasted nuts
Coconut flake
Coconut milk
.hipped Cream >preferably vegan?
:/tra dried and fresh blueberries
4T:84 T= F=<<=.*
&n order to bake the oatmeal, heat the oven to 9NF

degrees Fahrenheit. 8ut
a light coat on a 59 by O by 7 inches baking dish with cooking spray. 8our
all ingredients in, adding the coconut and blueberries last. Gou may
sweeten it according to your taste, but if youre avoiding too much sugar in
your diet you may choose not to put any. 6ake for one hour and let it sit in
your fridge overnight to thicken. &t is important to bake the oatmeal base
one night before presentation for it to thicken.
To prepare the blueberry the sauce, heat the blueberries over medium heat,
lowering heat a little once you start hearing them sizzle. Cook until saucy.
1ake sure to mash the blueberries to achieve saucy te/ture. Finally, serve
the oatmeal with the sauce with some almond or coconut milk.
R+C*P+ , 3. Banana%'pple Buc&wheat 2u$$ins
5ield: B muffins
To make this all%natural, sugar%free breakfast treat, you need to prepare the
following*
M cup buckwheat flour
5 teaspoon baking powder
L teaspoon ground cinnamon
5AK teaspoon salt
7 large eggs
L mashed banana
L mashed banana
M cup honey
L finely diced >peeled and cored? sweet apple >such as 3oneycrisp?
M cup chopped walnuts
4T:84 T= F=<<=.*
8reheat oven to 9NF degrees, placing four baking cups in a muffin tin.
Then, in a separate bowl whisk together flour, baking powder, cinnamon,
and salt. 1i/ the resulting solution and then fold in apple and walnuts.
8our the mi/ into the batter up to the tops of the lined cups, filling the
remaining cups halfway with water. 6ake for 9F minutes.
R+C*P+ , 4. C)*' 5++D BR+'6F'51 B0WL
5ield: 7 servings
This recipe is ideal for those of you who slept late the night before because
its literally very fast and easy to make.
Chia mixture
B tablespoons chia seeds
5 M cups almond milk
7 small bananas chopped small
5A7teaspoon pure vanilla e/tract
Two piches of cinnamon >according to taste?
Toppings
7 tablespoons raw buckwheat groats, soaked
7 tablespoons raisins, soaked
7 tablespoons whole raw almonds, chopped and soaked
7 tablespoons hemp seeds
Cinnamon
4T:84 T= F=<<=.*
&n a medium%sized bowl, crush the bananas and sprinkle in chia seeds.
.hip in the almond milk, vanilla, and cinnamon until the mi/ture becomes
smooth. 8ut in fridge overnight to allow it thicken.
&n the morning, add desired amount of toppings to the chia mi/ture%%
buckwheat groats, raisins, and almonds. "dd almond milk, if desire.
Finished product may last up to two days depending on how it was
handled.
R+C*P+ , 7. 'utu(n 'rugula 5alad with Cara(eli8ed 59uash
with Po(enegrate inger Vinaigrette
5ield: 7 servings
To prepare this scrumptious and healthy salad, you will need the following*
7 tablespoons coconut oil
5 acorn suash, sliced
M teaspoon salt
M teaspoon pepped
7 teasponns brown sugar
L cup whole pecans, chopped
M teaspoon pumpkin pie spice
P cups baby arugula
5 avocado, sliced
5 pomegranate
5 seedless cucumber
For the pomegranate ginger vinaigrinette*
5A9 cup pomegranate juice
M cup apple cider vinegar
L teaspoon freshly grated ginger
5 garlic clove, freshly grated
M teaspoon salt
M teaspoon pepper and 5A9 cup olive oil
4T:84 T= F=<<=.*
3eat a large skillet over medium fire. "dd coconut oil. Coat the suash
slices with salt and pepper and fry until golden, about N minutes each
side. Gou can also add a little brown sugar if you want the suash to
caramelize. &n a separate saucepan, cook the pecans until toasted,
stirring for about N minutes. "dd the pumpkin pie spice to the pecans.
&n a large bowl with salt and pepper, add the arugula, avocado,
pomegranate arils, cucumber, pecans and suash slices. Cover in
pomegranate dressing.
R+C*P+ , :. Blac& Bean and ;uinoa Veggie Burgers
5ield: P burgers
To prepare the patties, you will need the following ingredients*
L cup dry uinoa
5 teaspoon olive oil
5.7 red onion, chopped
9 cloves garlic, minced
L teaspoon Eosher salt
5N ounces of black beans, drained
7 tablespoons of tomato paste
5 large egg
7A9 cup frozen corn
L cup cilantro, chopped
5 chipotle in adobo, minced
7 teaspoon ground cumin
L cup rolled oats
M cup oat flour
To prepare the yoghhurt sauce, set aside the following*
L cup plain fat%free ,reek yoghurt
5 tablespoon honey
5 tablespoon )ijon mustard
4T:84 T= F=<<=.*
8lace the uinoa in a saucepan with 5 cup of water. 3eat the saucepan in
medium%high fire until it boils. =nce boiling point is reached, reduce heat
to low, cover ban, and cook uinoa for 5N minutes until water is fully
absorbed. #emove from heat.
&n a separate pan, put some oil and sautQ onion and garlic. "dd salt and
continue sautQing for N minutes. "dd mi/ture into a large bowl. "dd the
black beans and mash everything until it becomes pasty.
"dd the egg, chipotles, cumin, salt, tomato paste, and corn to the mi/ture.
4tir in the cooked uinoa, oats and oat flour until consistency becomes
smooth. Form si/ patties from the mi/ture. 8lace patties on baking sheet
and refrigerate.
For the yoghurt sauce, just add everything in a small bowl and mi/. "dd
sauce to the fried patties when cooked.
R+C*P+ , <. Cauli$lower%Cashew Fritters with Red Pepper
Cashew Crea( 5auce
5ield: P servings
&ngredients*
7 cups 5%inch cauliflower florets
7 large eggs
L cup roasted and salted cashews
L cup &talian parsley leaves
M cup diced red bell pepper
7 tablespoons corn flour
5 tablespoon capers
5 L teaspoon seafood seasoning
5 L cups Cashew Cream
L cup jarred roasted red pepper, rinsed, drained, and diced
7 tablespoons lemon juice
5 tablespoon capers, rinsed and drained
4T:84 T= F=<<=.*
3eat oven to B7N degrees Fahrenheit. <ine baking sheet with parchment
paper and spray with cooking spray.
&n a food processor combine all fritter ingredients and shake until no
chunks of them remain. +sing a scoop mold mi/ture into fritters and put
onto prepared baking sheet. 6ake for K to 5F minutes or until brown on
both sides.
To make the sauce, simply blend cashew cream, lemon juice, red pepper,
capers until smooth.
R+C*P+ , =. 5uper )ealthy 5ushi Bowl
5ield: 6-P servings
For this fabulous sushi bowl, you are going to need the following
ingredients*
7 cups short%grain brown rice
9 L cups water
7 teaspoons 4ea 4alt
7 suare sheets nori seaweed
P ounces e/tra%firm tofu
,rated zest and juice of one orange
,rated zest and juice of L lemon
7 tablespoons sugar >brown sugar is preferred but regular sugar is
okay, too?
7 tablespoons shoyu sauce
7 tablespoons rice vinegar
B green onions, chopped
5 avocado, peeled and thinly sliced
9 tablespoons sesame seeds, toasted
4T:84 T= F=<<=.*
8reheat nori in a medium hot skillet in 9FF degrees Fahnreheit for a few
minutes. "fterwards, chop it.
#inse and drain rice twice. 6oil rice, water, and salt in a saucepan, cover,
and cook for about BN minutes or until all water is absorbed.
Cut the block of tofu in sheets of M lengthwise. Cook each tofu sheet until
browned on both sides. <et cool enough to handle and then cut each sheet
diagonally.
To make the dressing, combine the sugar, orange juice, and lemon juice in
a saucepan and bring to boil. "fter 7 minutes, add the vinegar and shoyu.
Cook for another 7 minutes or until concoction thickens. #emove from
heat and stir continuously.
&n a bowl, put the desired amount of rice and top with nori, green onions,
avocado, and tofu slices. 4tir in 5A9 cup of preprepared dressing. "dd
sesame seeds, if desired.
R+C*P+ , >. ree& Pi88a
5ield: . servings
:veryone loves pizza. 6ut regular pizzas are just too fatty and oily for some
of us, its not worth it. Thank ,od, there is a healthier, ,reek version to our
all%time favorite treat. The ingredients needed for this wonderful
alternative are the following*
5 package pizza crust
5 tablespoon olive oil
L cup diced onion
5 cup shredded mozzarella cheese
7 cloves garlic, minced
L package frozen chopped spinach, thawed and sueezed dry
M cup chopped basil
7 M teaspoons lemon juice
5A9 cup seasoned bread crumbs
5 L teaspoons dried oregano
ground black pepper >to taste?
R cup crumbled feta cheese
5 large thinly sliced tomato
4T:84 T= F=<<=.*
8reheat oven to BFF degrees Fahrenheit. &n a separate skillet heat olive oil
and cook and stir in onion and garlic until tender. "dd spinach and
continue cooking until liuid is absorbed. #emove from heat and season
with lemon juice, oregano, basil, and pepper.
+nroll pizza dough on baking sheet and brush with olive oil. 4pread
spinach mi/ture from earlier over the dough, leaving a small border at the
edge for the pizza crust. "dd mozzarella, tomato slices, and feta cheese on
top.
Finally bake everything until pizza crust is already a nice, golden brown or
about 5N minutes.
R+C*P+ , ?. 5paghetti 59uash Pri(a#era
5ield: P servings
Gou will need the following ingredients*
5 spaghetti suash
7 tablespoons olive oil
5 onion, chopped
5 large clove garlic, minced
5 large zucchini, cut into bite%size cubes
5 green bell pepper, chopped
5 tablespoon dried &talian herb seasoning
Fresh ground black pepper, to takes
5 L cups chopped tomato
R cup crumbled feta cheese
4T:84 T= F=<<=.*
8ierce the shell of the spaghetti suash with a fork or a knife and cook in
microwave on high for about 57 minutes. "fterwards, slice in half
lengthwise, removing the seeds. +sing a fork, scrape the flesh away from
the shell and place contents into a bowl.
&n a separate skillet heat olive oil and cook and stir in onion and garlic until
tender. "dd the zucchini and green bell pepper. 4tir continuously. 4eason
with black pepper and &talian herb seasoning according to taste. 4tir in
tomato and continue cooking for 9 to N minutes. "dd suash from earlier to
the skillet and toss everything until evenly combined. Top with feta cheese
and toss again. =riginal recipe serves about P servings.
R+C*P+ , -@. Lo#e%your%li#er Auice
5ield: K ; 57 ounces of juice
)id you know that the liver is the largest organ in the human bodyD The
liver is responsible in regulating the composition of our blood, including
the amounts of cholesterol, protein, and sugar that enter the bloodstream.
"dditionally, it singlehandedly removes many to/ins such as ammonia and
bilirubin from the blood. 4o, if youre looking for a nice, fresh way to start
deto/ifying your body, start with your liver2 The love%your%liver juice is
prepared to enhance the flow of bile and fat in the liver, thereby increasing
the efficiency of the organ largely responsible for metabolism and natural
deto/ification.
This juice is very easy to make you just have to procure the following
ingredients*
7 medium beets
5%inch fresh ginger
5 lemon, peeled
Few handful cilantros
5 chard leaf
L red apple
"ll you simply have to do is juice everything and drink. :njoy2
R+C*P+ , --. Low%Car! reen 5(oothie
5ield: 7 servings
<ooking for a delicious way to take in fiberD Try the low%carb green
smoothie2
&ngredients*
5 cup coconut water
5 tablespoon almond butter
M cup wheat grass
7 cups spinach
5 scoop low carb chocolate protein
5 inch slice of banana
L cup ice
4imply combine all ingredients in osterizer or blender then blend on high
for about a minute or until concoction turns smooth.
R+C*P+ , -3. Detox dandelion tea
5ield: 7 servings
"ccording to )r. 4onya 1c<eod, dandelions are an amzing source of
vitamin ", potassium, iron, and calcium. 4he also notes that a tea made
from dandelion can help eliminate harmful to/ins though your liver and
kidneys. This )eto/ dandelion tea reuires the following ingredients*
57 tablespoons of fresh dandelion leaves
P tablespoons 5%year%old dried dandelion root
4T:84 T= F=<<=.*
&n B cups of purified water, boil everything and allow to brew for around 5F
minutes. :njoy2
R+C*P+ , -4. reen detox drin&
This vegetable deto/ drink is made from 5FFI natural and healthy green
vegetables, providing a natural way of cleansing the digestive system.
For this drink, you will need the following common vegetables*
9 medium%sized carrots
7 celery stalks
9 kale leaves
7 beets
L bunch spinach
5 turnip
L head cabbage
L bunch parsley
L onion
7 cloves garlic
4T:84 T= F=<<=.*
4imply put everything in a blender with water and work a puree. :njoy2
R+C*P+ , -7. Citrus s(oothies
5ield: S L cups
" healthy, cool and refreshing smoothie that will give all the vitamin C you
need every day2 8lus, this smoothie contains bananas, meaning potassium2
&ngredients
7 tangerines
7 navel oranges
B bananas
5 meyer lemon
5 meyer lime
5 :ureka lemon
M cup milk
&ce cubes
4T:84 T= F=<<=.*
8eel all fruits and blend all ingredients until smoothie becomes thick. 8our
into glasses and enjoy2
Chapter ): Vegetarian *iet +lan
1eal plans are going to be a key component of your weight lossAvegetarian
program. &t is important that you plan ahead what you are going to eat for
breakfast, lunch, and dinner because unplanned eating is more likely to
result to regressive overeating.
&n this section, we provide sample templates that you could follow when
preparing such plan. &f you do not have the time to create one anymore or
arent culinarily 'creative, or basically find the whole idea of planning a
weeks worth of food too ta/ing, simply following the schedule below is
guaranteed results. 3owever, always remember that putting variety in
what we eat, i.e. not eating too much of anything, is still the healthiest way
to go about diets, and so tweak the meal plans provided in order to suit
your calorie needs, lifestyle >for e/ample, if you are an athlete, of course,
you will have to consume more than usual?, and amount of available prep
time. Gou can also make use of the mini recipe cookbook provided in the
previous chapter in choosing what healthy meal to prepare.
" word of caution about dietary plans* dietary plans are prepared under
the assumption that the person who is going to follow the plan is healthy
and is not allergic or ruled out against eating anything. 3ence, if you cant
eat certain types of food or meal in the meal plan you are following, feel
free to improvise. "t the end of the day, there is no cut%and%dried way of
eating healthy. &deally, of course, you edit the meal plan with your
nutritionist or a health wellness e/pert.
)7-da& Vegetarian !eal $lan
>each meal contains about 5,NFF caloriesT
D'5 )
(rea"ast
,erman "pple 8ancake
4trawberries
4kim 1ilk
+unch
<eek, "sparagus U3erb 4oup
Juinoa U 6lack 6ean (eggie 6urgers
=range
2N'#1
"pple
4kim 1ilk
DINNER
(egetarian 6roccoli%Cheese 8ie
4trawberries
4kim 1ilk
D'5 *
(rea"ast
,erman "pple 8ancake
4trawberries
4kim 1ilk
+unch
#ed <entil 4oup with a 4picy 4izzle
$ectarine
.asa crispbread
4kim 1ilk
2N'#1
Carrot sticks
6lack 6ean )ip
DINNER
8asta with 8arsley%.alnut 8esto
4esame Carrots
1i/ed ,reens
4eared 8olenta with Chunky 6lueberry 4auce
D'5 ,
(rea"ast
6anana%"pple 6uckwheat 1uffins
,rapefruit
4kim 1ilk
+unch
Turkish%4tyle 8izza
.atercress U 8ickled ,inger 4alad
4kim 1ilk
2N'#1
<ow%fat cottage cheese
DINNER
#oasted (egetable 8asta
<emony Carrot 4alad with )ill
=ven 4weet 8otato Fries
D'5 .
(rea"ast
6anana%6erry 4moothie
.hole .heat Toast
#oasted "pple 6utter
+unch
Fragrant Chickpea 4tew
8apaya%"vocado 4alad
4kim 1ilk
2N'#1
"lmonds
DINNER
#oasted (egetable and Feta 4andwiches
6ruschetta with #oasted 8eppers
8ineapple ; Coconut Frappe
D'5 6
(rea"ast
8roper 4cottish =at 4cones
"pple
4kim 1ilk
+unch
,rilled 8ortobello ,luten 4teak 4andwiches with 6lue Cheese 4auce
Cool Vucchini 4law
4kim 1ilk
2N'#1
,inger%=range 6iscotti
DINNER
4paghetti with 1ushroom 6olognese
<ettuce
4esame%ginger dressing
#aspberry%1ango 4undae
D'5 8
(rea"ast
6lueberry 1aple 1uffins
6anana
4kim 1ilk
+unch
Curried Corn 6isue
"sian 4law with Tofu U 4hikitate 1ushrooms
4kim 1ilk
2N'#1
5 cup strawberries
DINNER
Caramelized =nion U .hite 6ean Flatbread
6roccoli
.atermelon 4orbet
D'5 9
(rea"ast
,reen "pple =atmeal
4trawberries
4kim 1ilk
+unch
6lue Corn Chip 4alad
Citrus smoothies
2N'#1
Carrots and apple
DINNER
Juick 6lack 6ean Chili with 1i/ed ,reen 4alad
D'5 :
(rea"ast
=atmeal with .alnuts and #aisins
6anana
4kim 1ilk
+unch
"vocado #euben
4pinach 4alad with =range%4esame )ressing
<ow Carb ,reen 4moothie
2N'#1
5 cup strawberries
DINNER
Tofu 4pinach <asagna
Fresh Tossed 4alad
,reen )eto/ )rink
D'5 ;
(rea"ast
6lueberry%Coconut =atmeal
6anana
<ove%your%liver juice
+unch
&sraeli Couscous with Carrots, 8eas, and #ed .ine (inegar
4kim 1ilk
2N'#1
5 cup strawberries
DINNER
"rtichoke 3earts and Tomato 4alad
6roccoli
4ummer Fruit Compote
D'5 )7
(rea"ast
Chia%based 6reakfast 6owl
8ineapple
4kim 1ilk
+unch
"utumn "rugula 4alad with Caramelized 4uash with 8omenegrate ,inger
(inaigrette
4kim 1ilk
2N'#1
<ow Carb ,reen 4moothie
DINNER
Cauliflower%Cashew Fritters with #ed 8epper Cashew Cream 4auce
(egetarian 4ushi
)eto/ dandelion tea
Feel free to modify the schedule provided above to suit your needs. "lways
remember that being and staying healthy reuires commitment, so stick to
your meal plan to the best of your ability2 $eedless to say, even the most
well%thought, painstakingly prepared plan is just as effective as the person
following it would make it to be.
"s always, complement your good diet with e/ercise to better results2
3eres to becoming fit and healthy2 ,ood luck2
Con(lusion
Thank you again for downloading this book2
& hope this book was able to help you understand vegetarianism better, its
effects on your over%all health, and how to live more healthfully by
following its core principles. & likewise hope that you would be able to
apply and assimilate into your daily diet the tips and strategies contained
herein, the recipes and diet plans included.
6ut theory simply informs practice. The ne/t step is to now to apply all the
things you learned in this small volume and follow it conscientiously and
without fail. <osing weight is by no means an easy feat, but by reducing
your meat and conseuently your cholesterol intake and eating vegetables
regularly, youre your journey towards a more healthy living is significantly
made easier and uicker.
Finally, if you enjoyed this book, please take the time to share your
thoughts and post a review on "mazon. &td be greatly appreciated2
Thank you and good luck2
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