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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 Great

Copyright © All Rights Reserved

No 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 Health Benefits, and other Health-

Related Issues

Chapter 2: On Cholesterol, Obesity and Vegetarianism: How to

Lose Weight the Natural Way

Chapter 3: Ultra-healthy Vegetarian Recipes

Chapter 4: Vegetarian Diet Plans

Conclusion

Introduction

I want to thank you and congratulate you for downloading the

book “The Vegetarian Diet: The Ultimate Vegetarian Diet

Guide.” Whether 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 explanation

of the benefits one can get from vegetables and an all-vegetable

diet, this book is going to prove to be an immensely important

guide—a portable nutritionist of some sort.

This book contains proven steps and strategies on how to

prepare healthy vegetarian meals. Many 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. Detractors 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. I shall debunk these false

notions about vegetarianism in the chapters to follow. In this

manual, I’m also going to show you how to prepare vegetable

meals that not only are healthy but also all-natural.

As a bonus, I’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 experts and by consistently

following any one of them, we guarantee that you could expect

amazing results.

Thanks again for downloading this book, I hope you enjoy it!

Chapter 1: Vegetarianism, its Health Benefits, and other Health-Related Issues

Humans 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 flexible diet

consisting of both meat and vegetables. A few, however, have

chosen to just live with one—either just meat or vegetables.

Some people are so extremely taste averse to vegetables that

they for all intents and purposes do not at all eat any. Still, 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”. In 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 exclusively of vegetables.

Vegetarianism is the practice of refraining from eating of meat

from practically all animal sources including poultry, seafood,

and red meat. In its most extreme 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. Among the reasons are

the following:

1. Health Reasons. Vegetables 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 Vitamin A, B1, B2, C, potassium, etc. As 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.

2. Environmental and Ethical Reasons. People concerned

about the cruelty animals undergo in the hands of people

extracting food products from them find the whole idea of

animal consumption to be repulsive and sickening. In fact,

they become vegetarians to help reverse the pervasive

effect of and also because they are compassionate about

animals.

3. Non-violent beliefs. Related to the reason in item No. 2,

some hold that animals do not deserve the horrible and

grisly deaths that they experience 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. In my

case, all three contributed to my philosophy of eliminating meat

from my diet entirely. Ever since I started a vegetarian diet, I

started feeling so much better physically as well as spiritually.

The idea that you somehow are helping protect animals, so

vulnerable and voiceless, feels good—ennobling even.

Whatever health, environmental, or ethical reason you

motivation may be for choosing the vegetarian path, know that

it’s not going to be as smooth-sailing as you expect it to be. How

strong your resolve is would determine how successfully you

would be able to make it.

Making the shift

Although there are a lot of reasons to “make the shift”—to

become a vegetarian, that is – the road to becoming a vegetarian

is not without debacles. It 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. Some

become vegetarians overnight, instantly giving up the life of

meat and fish. But 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. Being a vegetarian is a life-long

process of avoiding meat and eating vegetables. As such, it

requires a great deal of commitment on your part. This is where

this book comes in: through this book, I’m going to teach you to

prepare quick and easy vegetarian dishes that will surely not

disappoint you in terms taste and health benefits, helping you

make the shift more quickly and smoothly.

Health Concerns

What about nutrition?

A 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. Meat

is seen as the only possible source of essential vitamins and

minerals such as protein, iron, and calcium. Nothing can be

further from the truth. While it is correct that animal products

are the most cited sources of protein and other minerals, they

are by no means the only sources. Various fruits and vegetables

are equally, if not, in fact, richer resources of these nutrients.

Let us explore each of these nutrients and what non-meat

alternatives we can get them from.

Protein

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

Harvard University and the American Dietetic Association

have affirmed that plants also contain enough essential

proteins and amino acids for humans on a daily basis.

Beans, tofu, nuts, peas, seeds and whole grain bread,

potatoes, corn, soy, hempseed, pistachios, quinoa, 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.

Calcium

The most popular sources of calcium are all animal

products, specifically milk and other dairy products.

Vegetarians, 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

Iron, 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,

Brussels sprouts, spinach, oatmeal, chard, dried fruits,

bulgur, dried beans and many other fruits and vegetables.

While iron from vegetable sources are generally harder to

absorb due to their lower bioavailability, eating fruits rich

in Vitamin C can help remedy this problem according to the

Vegetarians Research Group.

Fatty Acids

Plants are generally low on fatty acids and cholesterol, but

fatty acids are likewise essential components of our daily

diet, albeit only in sparing amounts. Vegetarian sources of

necessary levels of fatty acids include lettuce, spinach,

cabbage, purslane, carrots, olives and olive oil, vegetable

oil, canola oil, kiwi fruit, flax seed, green collards, leafy

greens, echium seen, pumpkin seeds, and algae.

Vitamin B12

Vitamin B12 is most abundant in animal products such as

eggs and livers. However, a few Vitamin B12 – fortified

non-meat products such as soy and breakfast cereals can

suffice as possible alternatives. Other vegetarians resort to

dietary supplements, but most opt for the more natural B12

– fortified sources.

What are possible vegetarian food alternatives to the non-

vegetarian products that we eat?

REGULAR, NON-VEGETARIAN

PRODUCT

VEGETARIAN (HEALTHIER)

ALTERNATIVE

1. Meat in meat dishes 1. Tofu is a good alternative

to meat; wheat gluten,

otherwise known as

seitan

2. Eggs in baking

2. Bananas, cornstarch or tofu

3. Milk/dairy products 3. Soymilk, coconut milk and

other fruit-based milks, almond

yoghurt

4. Oils/margarine 4. Palm, canola, or olive oil

Can kids adopt vegetarian diets, too?

Another health concern most people wanting to go vegetarian

was if vegetarianism would be okay for children. It 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 you’re

still in the early stages of your change in diet. While there has

been little research on the matter, I would personally think that

a vegetable-based diet would be just fine, even healthy, for

growing children. So long as the foods that they consume are

varied and have enough calories and nutrients in them, I do not

see any problem in teaching them the vegetarian way of life. As

we have shown earlier, vegetables and fruits are of equal stature

with meat in terms of providing the necessary nutrition for

people of all ages, be they kids or adults.

Athletes and vegetarianism

Being an athlete can be really challenging for a vegetarian

because of the high caloric intake needed by the strenuous

activities they do. Because 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.

Different kinds of vegetarians

Before 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.

It is important for you to know these different groups of

vegetarians in order to appreciate to the utmost degree the

whole concept of vegetarianism. While we offer four broad

classifications, we do not mean to restrict you and require you to

fall into any specific category. Just 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. People move from one type to

another as they see fit. Others are less flexible. Still a few choose

to be “semi-vegetarians”, eating primarily a vegetable-based diet

but nonetheless eat meat, eggs, and fish on occasion. How

about you? What kind of vegetarian are you or wish to be?

1. Vegans.

Vegans are the most extreme 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. Dairy products, fish, and poultry are likewise not

eaten. Vegans live their lives following the doctrine that

“man should live without exploiting animals” (the first

“motto” of the Vegan Society in England). The term

“vegan” was first adopted by Donald Watson, one of the co-

founders of the Vegan Society in England. Because of their

strict adherence to their philosophy, vegans are amongst

the most aggressive discoverers and users of alternatives

to meat and animal products.

2. Lacto-vegetarians.

As 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. Lacto-vegetarians believe that since

dairy products may be acquired without, strictly speaking,

“killing” animals, they are acceptable for consumption. In

terms of using non-dietary animal products like leather,

lacto-vegetarians do not have a uniform view and tend to

hold different tolerance levels.

3. Ovo-vegetarians.

In 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.

4. Lacto-ovo vegetarians.

Lacto-ovo vegetarianism is basically where ovo-vegetarians

and lacto-vegetarians intersect. Lacto-ovo vegetarians

exclude meat, fish and poultry, but include both dairy

products and eggs. Of the four classifications given here,

Lacto-ovo vegetarians are perhaps the least restrictive in

that they allow certain foods to be eaten, “other”

vegetarians would not usually eat.

Vegetarian Diet Health Benefits

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 Academy of Nutrition and Dietetics. Likewise,

the same institution establishes that a properly planned

vegetarian diet is healthful and may in fact help combat certain

diseases or prevent them. In this section, we explore the vast

literature on the health benefits people can derive from

becoming vegetarians.

In a study by Appleby, Thorogood, Mann, and Key, it has

been found out that vegetarians tend to have lower body

mass index, lower levels of cholesterol, lower blood

pressure, and consequently are less likely to suffer from an

entire host of circulatory diseases from heart disease and

hypertension to diabetes and renal disease.

In addition, according to a well-published article by Rizzo,

Sabate, Jaceldo, Fraser, vegetarians also are less likely to

suffer the debilitating effects of metabolic syndrome and

Alzheimer’s disease.

Vegetarians are less likely to suffer certain forms of cancer

(like stomach, colorectal, breast or ovarian cancer) than

their non-vegetarian counterparts.

Vegetarians 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.

In a review by Appleby, et. al Mortality in British

vegetarians, British vegetarians have lower mortality rates

compared to non-vegetarians.

The list given above is by no means exhaustive but is

representative of the many wonders vegetables can do to our

bodies. Indeed, there are a lot of ways by which vegetables

can improve our body and cholesterol levels.

Chapter 2: On Cholesterol, Obesity, and Vegetarianism: How to Lose Weight the Natural Way

Myocardial infarction or, as we more popularly call it, “heart

attack” is one of the leading cause s of death in the world today.

It occurs when blood stops flowing properly due to an unstable

deposition of cholesterol and fat in the coronary arteries of the

heart. While 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. Eating fatty foods

with too much trans fat significantly increases the risk of

suffering from this disease. It has also been found while this

circulatory disorder can strike anyone, it is more common to

obese people or people with diabetes mellitus. Given this link, it

is not surprising to know why a lot of vegetarian converts in fact

are “fat” people seeking ways to change their lifestyles—most of

them want to avoid the deadly, often fatal, repercussions of

becoming too fat. Vegetables, 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. In

this chapter, we explore 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 obesity?

In ordinary parlance, obesity is what we call “being fat”, but

strictly speaking it is not simply being fat. To be exact, obesity is

a fancy medical term for a condition in which excessive body fat

accumulates in the body of a person to the extent that it may

actually start to impair the longevity and quality of life of the

person suffering from it. People with a body mass index

exceeding 30 kilograms per meter square are considered to be

obese.

Obesity is unique as a disorder because it is indicative of other

underlying disorders and diseases. In particular, well-

documented research has found a link between heart diseases,

type 2 diabetes mellitus, certain types of cancer, and

osteoarthritis.

What causes obesity?

Obesity is caused by a variety of causes, genetic and systemic in

nature, but in most cases are due to a combination of excessive

food (especially fatty food) intake, a sedentary lifestyle, and

genetic vulnerability. Obese people tend to have slower

metabolisms, which mean they expend energy slower than their

non-obese counterparts, a condition exacerbated by their

general tendency to lack physical activity.

How do I combat obesity?

While an extremely serious and pervasive disease in the 21st

century, obesity is a “preventable” disease in that it may be

reversed by dieting and proper exercise. In 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. Eating foods high in fiber also has been found to

be effective in combating the ill effects of obesity. Gradually

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 extreme of cases.

Where does vegetarianism figure in all this?

Studies 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. Vegetables practically

contain zero amounts of cholesterol or fatty acids, which is the

risk of too much fat deposition is virtually non-existent. Fruits

and vegetables also contain valuable vitamins and minerals such

as Vitamin A, C, D, potassium and iron. Coupled with regular

exercise and a consistently balanced diet, eating vegetables are

a very good way to start losing those extra fats!

Other tips on how to be healthy and lose weight naturally:

Seek supervision. Your doctor ultimately knows what is

best for you. The best books such as this one could offer

you are general guidelines only.

Move! Make no mistake: committing to a life of

vegetarianism is healthy as has been shown in various

research studies; however, exercise still plays an important

complementary role in maintaining an active and healthy

lifestyle.

Don’t starve yourself. One of the dangers of dieting is in

fact eating too little, which is probably just as bad as eating

too much. Strike a balance in eating. Eat well, eat healthy.

Keep your goals realistic. Set your goals neither too high

nor too low. Focus on how far you’ve already achieved and

keep in mind why you want to be healthy: to improve your

life expectancy and quality of life.

Seek company. Everything is done easier and better when

done with company. Seek people who share the same

dilemma as you and start a program together with your

new found friends!

Chapter 3: Ultra-Healthy Vegetarian Recipes

Who knew vegetables could taste really, like REALLY good? In

this chapter I am going to introduce you to the most mouth-

watering vegetable dishes available in town. And the best part is

they’re soy-free, gluten-free, and low-fat, which means, ultra-

healthy options to please your palate!

I 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, I could still distinctly recall all

the tricks and subterfuge my mom had to do just so I would eat

enough Brussels sprouts, which I strongly disliked as a kid (this

one’s axiomatic; I mean, who doesn’t, as a kid, right?). She

would explain to me how much iron it contains and when all else

failed hide them under cheese as though I would not actually

find it out. While my mom only meant well and did all this to

make me it veggies, what my experience with her only ingrained

in me was this notion that eating vegetables had to be difficult

and messy and complicated.

We do not realize how important presentation matters in our

goal of leading healthy lifestyles. The recipes in this chapter are

far from the dreary façade vegetable meals have always

assumed. Here, the vegetable dishes are exciting, colorful, and

most importantly 100% organic and healthy! I handpicked them

myself to help you in your goal of losing weight, achieving lower

cholesterol levels, and detoxifying your body.

The recipes that shall be presented include the following:

BREAKFAST MEALS

Blueberry-Coconut Oatmeal

Banana-Apple Buckwheat Muffins

Chia-based Breakfast Bowl

MEALS FOR LUNCH/DINNER

Autumn Arugula Salad with Caramelized Squash with

Pomenegrate Ginger Vinaigrette

Black Bean and Quinoa Veggie Burgers

Cauliflower-Cashew Fritters with Red Pepper Cashew Cream

Sauce

Vegetarian Sushi

SNACKS

Greek Pizza

Spaghetti Squash Primavera

DETOXIFYING DRINKS

Love-your-liver juice

Low Carb Green Smoothie

Detox dandelion tea

Green detox drink

Citrus smoothies

RECIPE #1: BLUEBERRY-COCONUT OATMEAL

Yield: 8-10 servings

This has got to be among my favorite to make because it is easy

and yet so wonderfully delicious. What you are going to need are

the following:

1 ½ cups Steel Cut Irish Oats

¼ cup unsweetened coconut flake

½ teaspoon crushed ginger

½ teaspoon fine Sea Salt

1 teaspoon Baking Powder

4 cups unsweetened Vanilla Almond Milk

2 cups fresh (or frozen) Blueberries

¼ cup unsweetened dried blueberries

Toasted nuts

Coconut flake

Coconut milk

Whipped Cream (preferably vegan)

Extra dried and fresh blueberries

STEPS TO FOLLOW:

In order to bake the oatmeal, heat the oven to 350 degrees

Fahrenheit. Put a light coat on a 13 by 9 by 2 inches baking dish

with cooking spray. Pour all ingredients in, adding the coconut

and blueberries last. You may sweeten it according to your taste,

but if you’re avoiding too much sugar in your diet you may

choose not to put any. Bake for one hour and let it sit in your

fridge overnight to thicken. It 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. Make sure to mash the blueberries to

achieve saucy texture. Finally, serve the oatmeal with the sauce

with some almond or coconut milk.

RECIPE # 2: Banana-Apple Buckwheat Muffins

Yield: 4 muffins

To make this all-natural, sugar-free breakfast treat, you need to

prepare the following:

¼ cup buckwheat flour

1 teaspoon baking powder

½ teaspoon ground cinnamon

1/8 teaspoon salt

2 large eggs

½ mashed banana

½ mashed banana

¼ cup honey

½ finely diced (peeled and cored) sweet apple (such as

Honeycrisp)

¼ cup chopped walnuts

STEPS TO FOLLOW:

Preheat oven to 350 degrees, placing four baking cups in a

muffin tin. Then, in a separate bowl whisk together flour, baking

powder, cinnamon, and salt. Mix the resulting solution and then

fold in apple and walnuts. Pour the mix into the batter up to the

tops of the lined cups, filling the remaining cups halfway with

water. Bake for 30 minutes.

RECIPE # 3: CHIA SEED BREAKFAST BOWL

Yield: 2 servings

This recipe is ideal for those of you who slept late the night

before because it’s literally very fast and easy to make.

Chia mixture

4 tablespoons chia seeds

1 ¼ cups almond milk

2 small bananas chopped small

1/2teaspoon pure vanilla extract

Two piches of cinnamon (according to taste)

Toppings

2 tablespoons raw buckwheat groats, soaked

2 tablespoons raisins, soaked

2 tablespoons whole raw almonds, chopped and soaked

2 tablespoons hemp seeds

Cinnamon

STEPS TO FOLLOW:

In a medium-sized bowl, crush the bananas and sprinkle in chia

seeds. Whip in the almond milk, vanilla, and cinnamon until the

mixture becomes smooth. Put in fridge overnight to allow it

thicken.

In the morning, add desired amount of toppings to the chia

mixture-- buckwheat groats, raisins, and almonds. Add almond

milk, if desire. Finished product may last up to two days

depending on how it was handled.

RECIPE # 4: Autumn Arugula Salad with Caramelized

Squash with Pomenegrate Ginger Vinaigrette

Yield: 2 servings

To prepare this scrumptious and healthy salad, you will need the

following:

2 tablespoons coconut oil

1 acorn squash, sliced

¼ teaspoon salt

¼ teaspoon pepped

2 teasponns brown sugar

½ cup whole pecans, chopped

¼ teaspoon pumpkin pie spice

6 cups baby arugula

1 avocado, sliced

1 pomegranate

1 seedless cucumber

For the pomegranate ginger vinaigrinette:

1/3 cup pomegranate juice

¼ cup apple cider vinegar

½ teaspoon freshly grated ginger

1 garlic clove, freshly grated

¼ teaspoon salt

¼ teaspoon pepper and 1/3 cup olive oil

STEPS TO FOLLOW:

Heat a large skillet over medium fire. Add coconut oil. Coat

the squash slices with salt and pepper and fry until golden,

about 5 minutes each side. You can also add a little brown

sugar if you want the squash to caramelize. In a separate

saucepan, cook the pecans until toasted, stirring for about 5

minutes. Add the pumpkin pie spice to the pecans.

In a large bowl with salt and pepper, add the arugula,

avocado, pomegranate arils, cucumber, pecans and squash

slices. Cover in pomegranate dressing.

RECIPE # 5: Black Bean and Quinoa Veggie Burgers

Yield: 6 burgers

To prepare the patties, you will need the following ingredients:

½ cup dry quinoa

1 teaspoon olive oil

1.2 red onion, chopped

3 cloves garlic, minced

½ teaspoon Kosher salt

15 ounces of black beans, drained

2 tablespoons of tomato paste

1 large egg

2/3 cup frozen corn

½ cup cilantro, chopped

1 chipotle in adobo, minced

2 teaspoon ground cumin

½ cup rolled oats

¼ cup oat flour

To prepare the yoghhurt sauce, set aside the following:

½ cup plain fat-free Greek yoghurt

1 tablespoon honey

1 tablespoon Dijon mustard

STEPS TO FOLLOW:

Place the quinoa in a saucepan with 1 cup of water. Heat the

saucepan in medium-high fire until it boils. Once boiling point is

reached, reduce heat to low, cover ban, and cook quinoa for 15

minutes until water is fully absorbed. Remove from heat.

In a separate pan, put some oil and sauté onion and garlic. Add

salt and continue sautéing for 5 minutes. Add mixture into a

large bowl. Add the black beans and mash everything until it

becomes pasty.

Add the egg, chipotles, cumin, salt, tomato paste, and corn to

the mixture. Stir in the cooked quinoa, oats and oat flour until

consistency becomes smooth. Form six patties from the mixture.

Place patties on baking sheet and refrigerate.

For the yoghurt sauce, just add everything in a small bowl and

mix. Add sauce to the fried patties when cooked.

RECIPE # 6: Cauliflower-Cashew Fritters with Red Pepper

Cashew Cream Sauce

Yield: 6 servings

Ingredients:

2 cups 1-inch cauliflower florets

2 large eggs

½ cup roasted and salted cashews

½ cup Italian parsley leaves

¼ cup diced red bell pepper

2 tablespoons corn flour

1 tablespoon capers

1 ½ teaspoon seafood seasoning

1 ½ cups Cashew Cream

½ cup jarred roasted red pepper, rinsed, drained, and

diced

2 tablespoons lemon juice

1 tablespoon capers, rinsed and drained

STEPS TO FOLLOW:

Heat oven to 425 degrees Fahrenheit. Line baking sheet with

parchment paper and spray with cooking spray.

In a food processor combine all fritter ingredients and shake

until no chunks of them remain. Using a scoop mold mixture into

fritters and put onto prepared baking sheet. Bake for 8 to 10

minutes or until brown on both sides.

To make the sauce, simply blend cashew cream, lemon juice, red

pepper, capers until smooth.

RECIPE # 7: Super Healthy Sushi Bowl

Yield: 5-6 servings

For this fabulous sushi bowl, you are going to need the following

ingredients:

2 cups short-grain brown rice

3 ½ cups water

2 teaspoons Sea Salt

2 square sheets nori seaweed

6 ounces extra-firm tofu

Grated zest and juice of one orange

Grated zest and juice of ½ lemon

2 tablespoons sugar (brown sugar is preferred but regular

sugar is okay, too)

2 tablespoons shoyu sauce

2 tablespoons rice vinegar

4 green onions, chopped

1 avocado, peeled and thinly sliced

3 tablespoons sesame seeds, toasted

STEPS TO FOLLOW:

Preheat nori in a medium hot skillet in 300 degrees Fahnreheit

for a few minutes. Afterwards, chop it.

Rinse and drain rice twice. Boil rice, water, and salt in a

saucepan, cover, and cook for about 45 minutes or until all water

is absorbed.

Cut the block of tofu in sheets of ¼ lengthwise. Cook each tofu

sheet until browned on both sides. Let 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. After 2 minutes, add

the vinegar and shoyu. Cook for another 2 minutes or until

concoction thickens. Remove from heat and stir continuously.

In a bowl, put the desired amount of rice and top with nori,

green onions, avocado, and tofu slices. Stir in 1/3 cup of

preprepared dressing. Add sesame seeds, if desired.

RECIPE # 8: Greek Pizza

Yield: 4 servings

Everyone loves pizza. But regular pizzas are just too fatty and

oily for some of us, it’s not worth it. Thank God, there is a

healthier, Greek version to our all-time favorite treat. The

ingredients needed for this wonderful alternative are the

following:

1 package pizza crust

1 tablespoon olive oil

½ cup diced onion

1 cup shredded mozzarella cheese

2 cloves garlic, minced

½ package frozen chopped spinach, thawed and squeezed

dry

¼ cup chopped basil

2 ¼ teaspoons lemon juice

1/3 cup seasoned bread crumbs

1 ½ teaspoons dried oregano

ground black pepper (to taste)

¾ cup crumbled feta cheese

1 large thinly sliced tomato

STEPS TO FOLLOW:

Preheat oven to 400 degrees Fahrenheit. In a separate skillet

heat olive oil and cook and stir in onion and garlic until tender.

Add spinach and continue cooking until liquid is absorbed.

Remove from heat and season with lemon juice, oregano, basil,

and pepper.

Unroll pizza dough on baking sheet and brush with olive oil.

Spread spinach mixture from earlier over the dough, leaving a

small border at the edge for the pizza crust. Add mozzarella,

tomato slices, and feta cheese on top.

Finally bake everything until pizza crust is already a nice, golden

brown or about 15 minutes.

RECIPE # 9: Spaghetti Squash Primavera

Yield: 6 servings

You will need the following ingredients:

1 spaghetti squash

2 tablespoons olive oil

1 onion, chopped

1 large clove garlic, minced

1 large zucchini, cut into bite-size cubes

1 green bell pepper, chopped

1 tablespoon dried Italian herb seasoning

Fresh ground black pepper, to takes

1 ½ cups chopped tomato

¾ cup crumbled feta cheese

STEPS TO FOLLOW:

Pierce the shell of the spaghetti squash with a fork or a knife

and cook in microwave on high for about 12 minutes.

Afterwards, slice in half lengthwise, removing the seeds. Using a

fork, scrape the flesh away from the shell and place contents

into a bowl.

In a separate skillet heat olive oil and cook and stir in onion and

garlic until tender. Add the zucchini and green bell pepper. Stir

continuously. Season with black pepper and Italian herb

seasoning according to taste. Stir in tomato and continue

cooking for 3 to 5 minutes. Add squash from earlier to the skillet

and toss everything until evenly combined. Top with feta cheese

and toss again. Original recipe serves about 6 servings.

RECIPE # 10: Love-your-liver juice

Yield: 8 – 12 ounces of juice

Did you know that the liver is the largest organ in the human

body? The liver is responsible in regulating the composition of

our blood, including the amounts of cholesterol, protein, and

sugar that enter the bloodstream. Additionally, it singlehandedly

removes many toxins such as ammonia and bilirubin from the

blood. So, if you’re looking for a nice, fresh way to start

detoxifying your body, start with your liver! 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 detoxification.

This juice is very easy to make you just have to procure the

following ingredients:

2 medium beets

1-inch fresh ginger

1 lemon, peeled

Few handful cilantros

1 chard leaf

½ red apple

All you simply have to do is juice everything and drink. Enjoy!

RECIPE # 11: Low-Carb Green Smoothie

Yield: 2 servings

Looking for a delicious way to take in fiber? Try the low-carb

green smoothie!

Ingredients:

1 cup coconut water

1 tablespoon almond butter

¼ cup wheat grass

2 cups spinach

1 scoop low carb chocolate protein

1 inch slice of banana

½ cup ice

Simply combine all ingredients in osterizer or blender then

blend on high for about a minute or until concoction turns

smooth.

RECIPE # 12: Detox dandelion tea

Yield: 2 servings

According to Dr. Sonya McLeod, dandelions are an amzing

source of vitamin A, potassium, iron, and calcium. She also notes

that a tea made from dandelion can help eliminate harmful

toxins though your liver and kidneys. This Detox dandelion tea

requires the following ingredients:

12 tablespoons of fresh dandelion leaves

6 tablespoons 1-year-old dried dandelion root

STEPS TO FOLLOW:

In 4 cups of purified water, boil everything and allow to brew for

around 10 minutes. Enjoy!

RECIPE # 13: Green detox drink

This vegetable detox drink is made from 100% natural and

healthy green vegetables, providing a natural way of cleansing

the digestive system.

For this drink, you will need the following common vegetables:

3 medium-sized carrots

2 celery stalks

3 kale leaves

2 beets

½ bunch spinach

1 turnip

½ head cabbage

½ bunch parsley

½ onion

2 cloves garlic

STEPS TO FOLLOW:

Simply put everything in a blender with water and work a puree.

Enjoy!

RECIPE # 14: Citrus smoothies

Yield: 7 ½ cups

A healthy, cool and refreshing smoothie that will give all the

vitamin C you need every day! Plus, this smoothie contains

bananas, meaning potassium!

Ingredients

2 tangerines

2 navel oranges

4 bananas

1 meyer lemon

1 meyer lime

1 Eureka lemon

¼ cup milk

Ice cubes

STEPS TO FOLLOW:

Peel all fruits and blend all ingredients until smoothie becomes

thick. Pour into glasses and enjoy!

Chapter 4: Vegetarian Diet Plan

Meal plans are going to be a key component of your weight

loss/vegetarian program. It 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.

In this section, we provide sample templates that you could

follow when preparing such plan. If you do not have the time to

create one anymore or aren’t culinarily “creative, or basically

find the whole idea of planning a weeks’ worth of food too

taxing, simply following the schedule below is guaranteed

results. However, 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 example, if you are

an athlete, of course, you will have to consume more than usual),

and amount of available prep time. You can also make use of the

mini recipe cookbook provided in the previous chapter in

choosing what healthy meal to prepare.

A 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. Hence, if you can’t eat certain types of food or

meal in the meal plan you are following, feel free to improvise.

At the end of the day, there is no cut-and-dried way of eating

healthy. Ideally, of course, you edit the meal plan with your

nutritionist or a health wellness expert.

10-day Vegetarian Meal Plan

(each meal contains about 1,500 calories_

DAY 1

Breakfast

German Apple Pancake

Strawberries

Skim Milk

Lunch

Leek, Asparagus &Herb Soup

Quinoa & Black Bean Veggie Burgers

Orange

SNACK

Apple

Skim Milk

DINNER

Vegetarian Broccoli-Cheese Pie

Strawberries

Skim Milk

DAY 2

Breakfast

German Apple Pancake

Strawberries

Skim Milk

Lunch

Red Lentil Soup with a Spicy Sizzle

Nectarine

Wasa crispbread

Skim Milk

SNACK

Carrot sticks

Black Bean Dip

DINNER

Pasta with Parsley-Walnut Pesto

Sesame Carrots

Mixed Greens

Seared Polenta with Chunky Blueberry Sauce

DAY 3

Breakfast

Banana-Apple Buckwheat Muffins

Grapefruit

Skim Milk

Lunch

Turkish-Style Pizza

Watercress & Pickled Ginger Salad

Skim Milk

SNACK

Low-fat cottage cheese

DINNER

Roasted Vegetable Pasta

Lemony Carrot Salad with Dill

Oven Sweet Potato Fries

DAY 4

Breakfast

Banana-Berry Smoothie

Whole Wheat Toast

Roasted Apple Butter

Lunch

Fragrant Chickpea Stew

Papaya-Avocado Salad

Skim Milk

SNACK

Almonds

DINNER

Roasted Vegetable and Feta Sandwiches

Bruschetta with Roasted Peppers

Pineapple – Coconut Frappe

DAY 5

Breakfast

Proper Scottish Oat Scones

Apple

Skim Milk

Lunch

Grilled Portobello Gluten Steak Sandwiches with Blue Cheese

Sauce

Cool Zucchini Slaw

Skim Milk

SNACK

Ginger-Orange Biscotti

DINNER

Spaghetti with Mushroom Bolognese

Lettuce

Sesame-ginger dressing

Raspberry-Mango Sundae

DAY 6

Breakfast

Blueberry Maple Muffins

Banana

Skim Milk

Lunch

Curried Corn Bisque

Asian Slaw with Tofu & Shikitate Mushrooms

Skim Milk

SNACK

1 cup strawberries

DINNER

Caramelized Onion & White Bean Flatbread

Broccoli

Watermelon Sorbet

DAY 7

Breakfast

Green Apple Oatmeal

Strawberries

Skim Milk

Lunch

Blue Corn Chip Salad

Citrus smoothies

SNACK

Carrots and apple

DINNER

Quick Black Bean Chili with Mixed Green Salad

DAY 8

Breakfast

Oatmeal with Walnuts and Raisins

Banana

Skim Milk

Lunch

Avocado Reuben

Spinach Salad with Orange-Sesame Dressing

Low Carb Green Smoothie

SNACK

1 cup strawberries

DINNER

Tofu Spinach Lasagna

Fresh Tossed Salad

Green Detox Drink

DAY 9

Breakfast

Blueberry-Coconut Oatmeal

Banana

Love-your-liver juice

Lunch

Israeli Couscous with Carrots, Peas, and Red Wine Vinegar

Skim Milk

SNACK

1 cup strawberries

DINNER

Artichoke Hearts and Tomato Salad

Broccoli

Summer Fruit Compote

DAY 10

Breakfast

Chia-based Breakfast Bowl

Pineapple

Skim Milk

Lunch

Autumn Arugula Salad with Caramelized Squash with

Pomenegrate Ginger Vinaigrette

Skim Milk

SNACK

Low Carb Green Smoothie

DINNER

Cauliflower-Cashew Fritters with Red Pepper Cashew Cream

Sauce Vegetarian Sushi

Detox dandelion tea

Feel free to modify the schedule provided above to suit your

needs. Always remember that being and staying healthy requires

commitment, so stick to your meal plan to the best of your

ability! Needless to say, even the most well-thought,

painstakingly prepared plan is just as effective as the person

following it would make it to be.

As always, complement your good diet with exercise to better

results! Here’s to becoming fit and healthy! Good luck!

Conclusion

Thank you again for downloading this book!

I 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. I 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.

But theory simply informs practice. The next step is to now to

apply all the things you learned in this small volume and follow it

conscientiously and without fail. Losing weight is by no means

an easy feat, but by reducing your meat and consequently your

cholesterol intake and eating vegetables regularly, you’re your

journey towards a more healthy living is significantly made

easier and quicker.

Finally, if you enjoyed this book, please take the time to share

your thoughts and post a review on Amazon. It’d be greatly

appreciated!

Thank you and good luck!

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