30-Day Vegetarian Diet

The 30-Day Vegetarian Diet blends American cooking with Asian vegetarian concepts. Of course this diet is meatless, but fish, eggs and dairy are allowed. The diet is a Pescatarian version of vegetarianism and features delicious, low calorie, nutritionally balanced vegetarian meals. 


This eBook actually contains two 30-day diets: a 1500 Calorie diet, and for even faster weight loss a 1200 Calorie diet.  And both diets have a meal plan (menu) for each and every one of the 30 days.


On the 30-Day Vegetarian Diet, most men lose 15 to 20 pounds ñ depending on whether the 1500 or 1200 Calorie diet is selected.  Smaller men, older men and less active men will lose a bit less and larger men, younger men and more active men often much more.  


On the 30-Day Vegetarian Diet, most women lose 10 to 15 pounds ñ depending on whether the 1500 or 1200 Calorie diet is selected.  Smaller women, older women and less active women will lose a bit less and larger women, younger women and more active women often lose more.  


CONTENTS

. Vegetarian Types

. The Best Weight-Loss Diets

. Begin with a Medical Exam

. What’s in This eBook?

. Which Calorie Level is for You?

. Expected Weight Loss

. Guidelines for Healthy Eating

. Exchanging Foods

. Two Nights Off

. Frozen Dinners

. Eating Out

. 30-Day Diet Info

. Important Notes


1500-CALORIE MEAL PLANS

Days 1 to 10

Days 11 to 20

Days 21 to 30


1200-CALORIE MEAL PLANS

Days 1 to 10

Days 11 to 20

Days 21 to 30


RECIPES & DIET TIPS

Day 1 Recipe: Baked Herb-Crusted Cod

Day 2a Recipe: French-Toasted English Muffin

Day 2b Recipe: Polenta-Stuffed Peppers 

Day 3 Recipe: Crumbly Tofu Scramble

Day 4 Recipe: Easy Penne Pasta

Day 5 Recipe: Frozen-Fish Dinner

Day 6 Recipe: Grandma's Pizza

Day 7 Recipe: Vegetarian Dinner - Out

Day 8 Recipe: Baked Salmon with Salsa

Day 9 Recipe: Portobello Mushroom Burger

Day 10 Recipe: Wild-Blueberry Pancakes

Day 10b Recipe: Lo-Cal Eggplant Parmesan 

Day 11 Recipe: Mexican Beans & Rice

Day 12 Recipe: Fish Dinner - Out

Day 13 Recipe: Pasta with Marinara Sauce

Day 14a Recipe: Lo-Cal Smoothie 

Day 14b Recipe: Frozen-Fish Dinner 

Day 15 Recipe: Vegetables with Couscous 

Day 16 Recipe: Baked Red Snapper

Day 17 Recipe: Tofu-Veggie Stir Fry 

Day 18 Recipe: Grilled Swordfish

Day 19 Recipe: Vegetarian Dinner - Out

Day 20 Recipe: Quick Pasta alla Puttanesca

Day 21 Recipe: Frozen-Pasta Dinner

Day 22 Recipe: Tomato Risotto Salad

Day 23 Recipe: Beans & Greens Salad

Day 24 Recipe: Four Bean Plus Salad

Day 25 Recipe: Tofu with Veggies & Peanuts

Day 26 Recipe: Grilled Scallops & Polenta

Day 27 Recipe: Fettuccine in Summer Sauce

Day 28 Recipe: Frozen Vegetarian Dinner

Day 29 Recipe: Barbecued Shrimp

Day 30 Recipe: Tofu Steak with Veggies 


Appendix A: Vegetarian Background & Nutrition

. Vegetarian Benefits

. Vegetarian Nutrition

. Protein

. Iron

. Vitamin B12

. Fatty Acids

. Calcium

. Vitamin D

. Tofu Info

. Buying Tofu

. Preparing Tofu

. Leftover Tofu

Appendix B: Vegetarian Soup

Appendix C: Frozen Food Safety

Appendix D: Calories in Foods