Vegetarian Diet

Vegetarian Meal Planning On a Budget

Published

9 years ago

January 12, 2018

admin

If you are planning your weekly meals on a budget, these ideas and tips will be helpful to you. Also, find some interesting vegan food or meal ideas. Vegetarian meal planning on a budget can be beneficial in many ways as it not just saves money, but also keeps you healthy.

There are numerous advantages of having a vegetarian diet. It is healthy, comparatively consists of lesser calories, and is inexpensive. There is a common misconception that there are limited options for meals on a vegetarian diet. However, this is not true. So, if you are advised to follow a vegetarian diet (devoid of any meat, fish, eggs, and other animal-based products), you must be looking for meal ideas and tips on how to plan a vegetarian meal. Scroll down to find meal ideas and pointers on vegetarian meal planning on a tight budget.

vegetarian meal planning recipies

Planning a Vegan Meal

Meal planning, when on a budget, requires a lot of, well, planning. The following are some tips that you can follow.

Vegetarian meals consist of fresh fruits and vegetables. In order to save money on them, look for fruits of the season and use them fresh; rather than going for the canned versions.
Secondly, foods that are required frequently should be bought in larger quantities, for e.g., pasta (whole wheat) and rice.
In your daily meals, you should include one meal that is filling and does not require any other side dish. For e.g., dishes like vegetable chili or vegetable pizza are tasty and filling and do not require any other side dish like bread, salads, etc.
Fruits, vegetables, beans, bread, rice, pasta, etc., are the major foodstuffs that you will be using while making low-budget vegetarian meals. However, in order to make your meals different and exciting every day, you should make sure that you do not make an all-vegetable or all-rice dish. Try to include as many varieties as possible.
When shopping for foods, look for foods that can be used for making a variety of dishes. For e.g., rather than buying a box of Mac and Cheese, just buy the pasta, which can be used to make cheese pasta, pasta salad, etc for your vegetarian meal.
Lastly, one of the best tips to remember is to chalk out the weekly plan (i.e., all the dishes that you would be cooking) and buy food accordingly. This will help in saving a lot of money.

Inexpensive Vegetarian Meal Ideas

Following is a list of low-budget vegetarian meal plans:

Vegetable soup, thick cream soup
Grilled cheese sandwich, vegetable cheese sandwich, potato sandwich, barbecue sandwich, mushroom sandwich, hummus sandwich
Vegetable burger, potato patty burger, bean burger with cheese
Vegetable pizza, mushroom pizza
A vegetable hot dog (Indian hot dog)
Veg chili
Stir fry rice, risotto, pulao, vegetarian pilaf
Spaghetti with tomato sauce/vegetables, American chop suey
Pasta of all kinds, fettuccine alfredo, arrabbiata pasta
Macaroni and cheese
Vegetable burritos, vegetable quesadilla, vegetable Quiche
Pita tacos
Caprese salad, pasta salad, vegetarian salad with beans
Baked beans on toast
Vegetarian manicotti, vegetable casserole, vegetable pie
Thai green curry and noodles
Salad wraps
Fruit juices, fruit smoothies, fruit salad, fruit pizza

You can include these affordable vegetarian meal ideas to plan your weekly meals. Apart from these pure vegetarian dishes, you can also include foods like vegetarian sausages, vegetarian mince (made of soy), etc. to make different types of dishes. Secondly, if you are very strict on budget, you can look for vegetarian leftover recipes like vegetable soup or leftover vegetable chili, etc., in order to use up all the extra leftover food.

So, using these tips, you can make your own low-budget vegetarian meal shopping list and follow it. Lastly, as one of the most helpful tips, note that you can save a lot of money by buying food items in bulk and looking for fresh ingredients, rather than opting for packaged and canned versions. Good luck!

Vegetarian Diet

Lacto Ovo Vegetarian Diet; Everything You Need To Know

Published

6 years ago

May 19, 2020

Aqsa Fedele

A Lacto ovo vegetarian diet includes vegetables, dairy products, and eggs while refraining from other animal food products. It is a healthy vegetarian alternative that helps in providing the essential nutritional requirements of the body. This article provides some information about the same.

Lacto Ovo vegetarians are those people who are reluctant to consume poultry, meat, and other non-vegetarian foodstuffs but prefer taking plant-based foods, milk, and eggs. The term ‘Lacto-ovo vegetarianism’ is derived from the Latin words for milk (Lacto), egg (ovo), and vegetables (vege). Consequently, a Lacto ovo vegetarian diet comprises a wide range of vegetables, along with eggs and dairy products. It is the most frequently opted vegetarianism in the United States.

Another vegetarian type is the Lacto-vegetarian, wherein an individual consumes only dairy products and vegetables, but not eggs and animal products. On the contrary, those who have lactose intolerance problems prefer to be ovo-vegetarians. That means consuming a regular diet that consists of eggs and vegetables (without milk). Among all these types of vegetarians, Lacto-ovo vegetarianism is the most preferred alternative.

Most people think of becoming a Lacto vegetarian while converting from non-vegetarian food habits to a vegetarian diet. This diet can be the best alternative to provide a balanced nutrient to the body, under the condition that one should understand the right food items to be included in the regular diet plan.

Lacto Vegetarian Meals

To help you, we came up with this Lacto ovo vegetarian food list. The following is a guideline, which you can refer to while planning the food menu for your Lacto ovo vegetarian diet.

Breakfast for Lacto Ovo Vegetarians

For all, breakfast is the most important meal of the day. Foodstuffs that can be included are pancakes, whole-grain toast, pancake syrup, orange, cottage cheese, margarine, and skimmed milk (or coffee). The number of servings may vary depending upon the calorie intake and/or one’s body requirements.

Lunch In Lacto Ovo Vegetarian Diet

In lunch, one can have heavy food items, of one’s own preference for the Lacto ovo vegetarian diet. Ideal foods for lunch are vegetable soup, processed cheese, sesame crackers, mushroom, cucumber, and tomato salad with regular salad dressing. One can also include baked apple (or fruit salad) and iced tea (without sugar).

Dinner for Lacto Ovo Vegetarians

Taking a light dinner is always good for health, rather than consuming a heavy meal before bedtime as a Lacto vegetarian. One can include the main menu with fruits and whole-grain bread. In addition, one can have an omelet, egg whites, fresh fruits, pudding, baked cheese, margarine, and collard greens.

Snacks for Lacto Ovo Vegetarians

For snacks, one can have raisins, peanuts, and other dried fruits that are enriched with nutrients. One can also incorporate whole-grain roll and buttermilk in evening snacks. Or simply, go for the conventional snacks menu, which includes a glass of milk and one boiled egg.

Ovo-Vegetarian Diet: A Complete Guide and Meal Plan

An Overview of Lacto Ovo Vegetarian Diet

Consuming eggs and milk helps in making up the protein, lecithin, and calcium requirements of the body, which may lack in a vegetarian diet. But, incorporating too much of eggs and milk in the diet is harmful, as these food items contain high amounts of fats and cholesterol. Thus, the basic logic behind this vegetarian diet is to balance the amounts of eggs, dairy products, and vegetables.

Overall, it is considered as a dietary therapy for people who have certain medical problems or ones who just want to eat healthily. It is opined that this diet is beneficial for people with heart diseases, obesity, high cholesterol, hypertension, and anxiety. Hence, very often, one may come across medical data, suggesting that the affected people with these health problems make dietary changes, and opt for this vegetarian diet.

There are various products in the market (for example, the Parmesan cheese) that is derived from animal sources. Thus, in the case of those who opt for this diet plan, one should make sure to check the food levels before including them in their meal plan. Furthermore, one should educate and prepare themselves for this diet in order to gain various Lacto ovo vegetarian benefits. Moreover, to avoid making this diet monotonous, one can try out different Lacto ovo vegetarian recipes.

Vegetarian Diet

Does the McDougall Diet Really Work?

Published

9 years ago

January 12, 2018

admin

According to Dr. McDougall, it is the diet that controls your destiny and not the ‘genes’. This Buzzle article reveals the secret of the McDougall Program and tells you all about this ultimate diet therapy, that works great for both ill-health and excessive weight gain. You can even get the McDougall diet book for details.

John A. McDougall

Did You Know?

It is believed that the concept of vegetarianism was first introduced by the people of ancient India. Even today, Indians make up more than 70 percent of the world’s vegetarian population.

According to Dr. McDougall, the human body is meant to be healthy. But what we see in society is exactly the opposite. Health disorders like obesity, high blood pressure, diabetes, heart diseases, joint pain, etc., are quite common, and people cannot live without medicines. In fact, the human body does not need any drugs and surgeries. It just needs a healthy diet and regular exercise.

Dr. John A. McDougall suffered a massive stroke when he was 18. After completing his studies, when he noticed that most of his senior patients from South-east Asia who consumed rice and vegetables were thin and fit as compared to their children and grandchildren who followed modern an American diet, he started following a vegan diet (avoiding animal products). As he realized that there exists a strong connection between the health of a patient and his dietary choices, he developed a new theory and designed a new diet, which is now known as the ‘McDougall Diet‘.

Basic Dietary Principles of Dr. McDougall Plan

✦ The human body is designed to digest natural foods. So, modified or concentrated foods should be avoided. For example, corn on the cob is a natural food, but corn oil is a concentrated food (taking into consideration the number of corn ears that we would have to eat to get one tablespoon of oil). According to Dr. McDougall, animal products also belong to the category of concentrated food.

✦ Our bodies can store food for future use. It can withstand the times of famine when there is a scarcity of food. But it cannot handle the stress generated by overeating. Constant feasting is a characteristic feature of Western culture. It leads to excessive consumption of food and excess food storage. This eventually results in excess weight and various diseases. So, diet control is crucial for a healthy life.

The McDougall Program: 12 Days to Dynamic Health: McDougall, John ...

The McDougall Program

Dr. McDougall launched his first diet program in 2002. Since then, his diet programs are gaining popularity all over the world. During a 10-day live-in program, patients get valuable information on how to change their diet and lifestyle through lectures by Dr. McDougall and other health professionals. There, they follow a vegetarian diet (food is unlimited). The importance of regular exercise is also conveyed to them. The program called ‘McDougall Program for Maximum Weight Loss’ is quite popular. There is a 3-day Advanced Study Weekend Program and a 3-day Intensive Program as well. You can choose one from the variety of programs available.

Several patients have been benefited from these programs. Some have tried the McDougall Diet for maximum weight loss, while others have tried it for fast recovery from chronic diseases. Heart disease researcher Dean Ornish also has recommended the diet. Many people who have attended the programs say that they help regain control of health and appearance. Most of the information is available free on Dr. McDougall’s website, for example, the list of foods to avoid and possible substitutes, list of easily available fruits and vegetables, list of starchy staples, how to track your progress, etc.

The Secret of the Dr. McDougall Program

✦ According to Dr. McDougall, starches such as potatoes, rice, and corn should be the main part of our diet, as they provide us with energy and quality nutrition. They also keep us satiated and help prevent overeating.

✦ You can add various fruits, vegetables, plant-based whole foods, and your favorite sauces and seasonings to the main dish. Plant foods contain numerous health-promoting nutrients, like antioxidants, phytochemicals, vitamins, and minerals.

✦ When on the diet, you are not allowed to consume high-fat plant foods like avocado, nuts, nut butter, olives, seeds, and soybean products. But afterward, you may consume them occasionally.

✦ Don’t add any vegetable oil to your food. Use Teflon, Silverstone, or silicone-coated pots and pans. You can add water, mashed banana, or applesauce for moisture.

✦ Avoid all animal foods like milk, butter, yogurt, ice cream (all dairy products), eggs, meat, mayonnaise, fish, etc., as they provide an excessive amount of harmful fats. Consumption of excess fat leads to elevated blood cholesterol levels which damages the arteries. Eventually, this results in heart disease and stroke.

✦ Don’t consume white (refined) flour, white rice, coconut, chocolate, refined and sugar-coated cereals.

✦ Try to avoid coffee, decaffeinated coffee, colas, alcoholic drinks, aerated drinks, and black teas. Drink plenty of mineral water or seltzer (flavored or plain).

You might think that you are left with a limited variety of food. But you will be surprised to see that McDougall diet books, newsletters, and website contains over 2,000 recipes! The website presents a 10-day meal plan with recipes and a grocery list too. There are also the McDougall diet snacks for you to enjoy. They claim that a low-fat vegan diet helps treat and prevent degenerative diseases.

Free McDougall Program: Successfully change your diet & lifestyle ...

Pros

✦ The program is so designed that it helps eliminate the root cause of a disease. It promotes both prevention and healing.

✦ You don’t have to count the calories or limit portions. There are no limits on the amount of food you can eat. In fact, you are encouraged to eat until you feel satiated.

✦ The low-fat, high-fiber foods that are incorporated in the diet promote easy weight loss.

✦ Although the program focuses on diet, it also lays emphasis on the fact that exercise is an equally important part of a healthy lifestyle. Regular exercise not only helps maintain health, but it also helps alleviate depression.

✦ Most of the information is available free. It is an easy-to-follow diet. Getting an individualized plan is also possible and affordable.

✦ It doesn’t have any side effects.

Cons

Although many people recommend this diet, there are some who criticize it badly.

✦ It could be very challenging for those who consume meat regularly, or for those who can’t avoid meat completely.

✦ Dietitians say that good fat plays an important role in metabolic functions. So, consuming a very low amount of fat can prove to be harmful to health.

✦ Those who follow a vegan diet need to take vitamin B12 supplements, as plant foods do not provide this vitamin. B12 deficiency can lead to anemia, weakness, and various other health problems.

✦ The diet cannot help build strong muscles. It does not provide enough protein.

✦ Dieters may find it difficult to avoid dairy products, chocolate, coffee, etc.

✦ According to some researchers, fossil records show a decline in human health and stature at the start of agriculture. They say that when there was no agriculture, human beings who ate meat and fish were quite healthy. The history of human evolution throws light on the fact that there were no vegan cultures at all. Therefore, more research is needed to prove the benefits of a vegan diet.

Our Verdict

So now you would ask does the McDougall Diet work? Well, regular exercise, stress-free lifestyle, sound sleep, good eating and sleeping habits (for example, avoiding late-night parties and heavy dinners, not skipping breakfast, fixed timings for lunch and dinner, etc.), and a low-calorie healthy diet are all essential if you want to lead a healthy life. Diet is just a part of a healthy lifestyle. The McDougall Diet, designed by a doctor himself, can definitely help lose weight and regain health, provided you lead a healthy lifestyle. Within 10 days, you will feel the difference. You will emerge with a new positive and healthy self-image.

You will understand what it means to be full of life and spirit. There is no harm trying it out. We totally recommend the McDougall program for maximum weight loss. There are many Dr. McDougall diet success stories including diabetes patients. If you are concerned about your looks, you can also follow the dr McDougall clear skin diet.

Whether you can follow a vegan diet throughout your life depends upon you, because following a strict diet and exercise program requires willpower effort. You can also research the Zen Monk Diet and see if that is compatible with you.