Although there are a number of meal plans available these days for losing weight, it is important to find the one that suits you the best nutritionally. A 1600 calorie vegetarian meal plan is ideal for medium sized people who exercise lightly and want to maintain a healthy body weight. Similarly a 1600 calorie vegetarian meal plan for women who exercise at least 3-5 times every week is the ideal way to lose weight while eating healthy. A sample 1600 calorie vegetarian meal plan can be categorized as under:
- For breakfast you can eat 2 whole grain waffles along with a cup of chopped fruit or 2 teaspoons of butter or margarine (trans-free) or 2 teaspoons of maple syrup and a cup of low fat or fat free milk.
- For a morning snack you can have maple milk, 2 teaspoons of peanut butter and 2 whole grain crackers.
- Lunch can include a vegetable cheese burger and a cup of sliced red peppers.
- A protein bar can be had as an afternoon snack.
- Finally dinner can comprise of fish with capers and olives, lemon couscous and a cup of broccoli, preferable steamed with some added lemon juice.
Similarly a good example of a 1600 calorie Indian vegetarian meal plan is as under:- Breakfast includes ½ a cup of fat free milk, a cup of tea or coffee with o added sugar, a small orange, 1-2 slices of whole wheat bread and 2 tablespoons of cream cheese.
- A mid morning snack could include ½ a cup of apple juice, an ounce of cheddar cheese and 10 whole wheat crackers.
- At noontime you can have a cup of mixed salad, a cup of raw vegetables and 2 slices whole wheat bread with a teaspoon of fat free margarine.
- In the afternoon you can eat a large banana and a cup of fat free yogurt.
- In the evening you can have 2/3 cups of white rice (cooked), ½ a cup of cooked green vegetables, a cup of cooked summer squash and a teaspoon of tub margarine.
- A late night snack could include ½ a cup of fat free or low fat milk and a slice of rye bread.
This 1600 calorie vegan meal plan gives you a healthy supply of milk, fruit, vegetables, starch and fat. However before following any such meal plan, it is always better to get your doctors advice to see if the meal plan suits your personal nutritional requirements.
Another good 1600 calorie vegetarian diet menu can be seen as under;
- Breakfast comprises of a medium sized orange, 3 four inch pancakes made from egg whites and low fat milk, 2 tablespoons of pancake syrup, 1 teaspoon of light margarine and a cup of low fat milk or coffee.
- Lunch can include a cup of vegetable soup, one cup spinach salad, a medium sized bagel, a medium apple, ½ cup mushrooms and a cup of unsweetened iced tea.
- Finally for dinner you can have an omelet made from 4 egg whites, 2 tablespoons each of onions and green pepper, ½ oz of mozzarella cheese.
In addition you can have ½ cup of brown rice with ½ cup carrots, a slice of whole wheat bread, a fig bar cookie and a cup of tea sweetened with a teaspoon of honey. - For a mid meal snack you can have a cup of fat free milk.
This 1600 calorie vegan meal plan provides a total of 1650 calories with a good combination of carbohydrates, proteins, fats, sodium and cholesterol.
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