| Permanent weight loss is easier with healthy | | | | them up with some fresh salsa, and add avocado |
| vegetarian meals. Why? A plant based diet plan is | | | | for healthy fats. |
| low calorie and fills you up with high fiber foods. | | | | 3. Skip the meat and add more chopped |
| And fresh fruits, vegetables, legumes, and whole | | | | vegetables in pasta sauces, pizza toppings, soups, |
| grains contain more anti-oxidants than meat, dairy, | | | | stews, and other mixed dishes. Vegetables like |
| and eggs. | | | | portabella mushrooms and eggplant are thick and |
| Eating the most nutritious foods means quick | | | | satisfying. Use soy-based cheese instead of |
| weight loss without hunger. Not ready to go full | | | | dairy-based cheese for added anti-oxidants. |
| time vegetarian? Studies show that eating a few | | | | 4. Substituting for eggs and dairy in recipes can |
| meatless meals every week can lower the risk of | | | | be tricky, so experiment to find the right |
| heart disease and may even prolong life. | | | | consistency and binding agents for each dish. For |
| So how can you adapt your favorite recipes to | | | | example, try tofu, soymilk, soy cheese, and soy |
| omit the meat? Here are 5 ways to cut the meat | | | | yogurt in recipes that call for dairy products. |
| and increase the health benefits of your meals: | | | | Replace ricotta cheese in lasagna with crumbled |
| 1. Stir-frys are healthy, quick, and satisfying. | | | | tofu. Buttermilk is a snap to make by mixing 1 |
| Substitute firm tofu, tempeh, nuts, and sesame | | | | cup of soy milk with 1 tablespoon of vinegar. Use |
| seeds in place of chicken, beef, and seafood. Use | | | | soymilk when making puddings and mashed |
| a variety of colorful vegetables like pea pods, red | | | | potatoes. |
| bell peppers, zucchini, broccoli, and carrots for a | | | | 5. Fruit smoothies make outstanding breakfasts or |
| super-charged meal. Serve with brown rice | | | | lunches, especially on hot days. Skip the dairy |
| instead of white rice for a hearty, nutty taste and | | | | base and enjoy a thick, creamy fruit smoothie |
| more fiber. | | | | made with soft tofu, soymilk, or fruit juice. |
| 2. Substitute cooked legumes like beans and lentils | | | | Seek out vegetarian recipes on the internet. |
| for the meat in casseroles, stews, soups, and chili. | | | | There are countless sites with creative recipes to |
| Try red kidney beans in chili or stew, lentils in | | | | wean you off meat. You'll be healthier and |
| spaghetti sauce or stuffed cabbage rolls, and | | | | slimmer if you can eat a few meals a week |
| refried beans in burritos, tacos, and enchiladas. | | | | without meat, dairy, and eggs. |
| Black beans and rice make a filling main dish. Spice | | | | |