"The Vegetarian diet worked for me!"

Weight Loss:14stone 4lbs

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Offers a healthy mouth-watering variety of meals

 

How will the Vegetarian diet work for you?

The Vegetarian diet plan is designed for anyone who wants to reduce or eliminate animal products in their diet. This plan offers three options -- vegan (completely plant-based), lacto-vegetarian (allowing dairy) and lacto-ovo-vegetarian (allowing dairy and eggs).

The Vegetarian meal plan will include high-fibre foods such as wholegrains, legumes, soy foods and fruit & vegetables to provide plenty of choice and delicious meals.

Why the Vegetarian diet?

  • Balanced diet providing adequate protein, vitamins and minerals
  • Increase your fibre intake
  • Get protein from plant based food
  • Increase intake of soy, legumes & beans

  • Breakfast

    Fruit and yoghurt with granola

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    Info

  • Lunch

    Cannellini bean bruschetta

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    Info

  • Dinner

    Chickpea stew

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  • Snack

    Scone with crème fraiche and strawberries

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    Info
  • Calories
  • 440
  • Protein
  • 13g
  • Carbs
  • 90g
  • Fat
  • 4g

Breakfast

Fruit and yoghurt with granola

  • Blend 75g of strawberries and 100ml of low fat yoghurt together
  • Top with 50g of granola, 2 tbsp of raisins and 2 tsp of honey – mix well
  • Calories
  • 440
  • Protein
  • 18g
  • Carbs
  • 74g
  • Fat
  • 10g

Lunch

Cannellini bean bruschetta

  • 1 Cannellini bean bruschetta (see recipe below)
  • Mixed salad leaves with 2 tsp of low fat salad dressing
  • 1 orange

Recipe

Ingredients

  • 1 tsp of olive oil
  • 1/4 red onion
  • 1 clove of garlic
  • 1 tomato
  • 100g of cannellini beans, canned and drained
  • 1/4 tsp of sugar
  • 1 tsp of red wine vinegar
  • 1 ciabatta roll
  • 1 tbsp of fresh parsley, chopped

Method

  1. Heat the oil in a small pan and cook the onion and garlic for around 4 minutes to soften slightly. Add the diced tomato, beans, sugar and red wine vinegar and cook for a couple of minutes to heat through
  2. Meantime, prepare the ciabatta following package directions. If preferred, split the bread and toast lightly
  3. Before serving, rub the bread with the cut surface of a clove of garlic. Stir the parsley into the beans, the serve the beans on top of the bread

  • Calories
  • 440
  • Protein
  • 18g
  • Carbs
  • 69g
  • Fat
  • 11g

Dinner

Chickpea stew

  • 1 serving of chickpea stew (see recipe below)
  • 1 pear

Did you know? Versatile and easy to prepare, chickpeas add a good source of protein and energy boosting B-vitamins to this pasta stew

Recipe

Ingredients

  • 3/4 small tin of chickpeas, canned & drained (220g)
  • 1 tsp of olive oil
  • 1/3 onion
  • 3/4 pepper
  • 1 clove of garlic
  • 1 tomato
  • 1 tsp of tomato puree
  • 1 pinch of dried parsley
  • 25g of pasta, uncooked weight

Method

  1. Prepare pasta according to package directions, omitting any added fat and salt
  2. Heat oil in a large pan, add sliced onions, chopped bell pepper and minced garlic. Cook over medium heat for 3 - 4 minutes, or until just beginning to brown
  3. Add chopped tomato and cook for 1 minute. Stir in tomato puree and parsley, simmer for 2 minutes
  4. Stir in drained chick peas and cooked pasta
  5. Gently simmer over medium heat for 5 minutes and serve

  • Calories
  • 140
  • Protein
  • 3g
  • Carbs
  • 20g
  • Fat
  • 6g

Snack

Scone with crème fraiche and strawberries

  • 1/2 scone plain scone spread with 1 tbsp of reduced fat crème fraiche, topped with 80g of strawberries