Online Resources for Protein Vegetarian Diet Meal Plans

A high protein vegetarian diet that is nutritionally sound can do much to promote weight loss, prevent heart disease and diabetes and boost day to day energy levels.

Just what constitutes sound nutrition in protein vegetarian diets needs some consideration. Nuts, for example, are high in protein, fats and calories. Cheese and eggs are also high in fats and cholesterol.

Low fat protein shakes, made with real food, not powder, are good alternatives although they tend to get boring if overused. They also tend to be low in fiber when compared to other veggie meals. An 8 ounce bowl of lentils, broccoli and tofu salad, for example, provides almost the same number of calories as an eight ounce glass of shake, but the salad has more plant nutrients and fiber.

 For people who want to ensure an adequate source of protein and nutrients in their meatless diet, they are in luck. Several online resources provide all they need to know about nutritionally sound high protein “veggie” meals.

Chatelaine’s Vegetarian Meal Planner

A great place to start is the Vegetarian Meal Planner on the Chatelaine website. It provides a week’s menu of nutritionally sound, simple to prepare meals that are great in taste and easy on the budget. Recipes are also included, complete with directions, nutrition and caloric content.

The most seductive part of this meal plan is its simplicity. You don’t need to look for substitutes for elusive ingredients. You don’t need to calculate the meal’s nutritional value.

All you have to do is start off your first week on their recommended meal plan, assess it and then either continue using it or customize your own meal plan using Chatelaine’s “How to Create Your Own Meal Plan ” tool.

Livestrong’s Diet and Fitness Site

Another great resource for protein vegetarian diet meal plans can be found in Here, you are introduced to a series of articles, providing information on where you can find vegetarian sources of protein, what constitutes a healthy vegetarian meal plan and how meal plans for vegan and lacto-vegetarian diets are different.

You can also tap into the site’s fitness section which provides several video workouts for strengthening abs, core,. legs, arms and back. A “Dare to Change” section encourages participants to stick to various dares – like losing weight, sticking to a meal plan or exercise plan.

Menu Ideas for Complete Protein Combination

A more personal approach to veggie meal plans can be seen in For several years, site owner Mimi Avishari has been creating balanced vegetarian meals for her family. Her website provides not only unique vegetarian recipes that are her family’s favorites, but also recipes sent to her by loyal readers.

You can check out information on where to get good vegetarian protein sources, how to make sure you get complete proteins in your diet and how to put together vegetarian menus that ensure you get quality proteins from various sources.

High Protein Vegetarian Diet Recipes

Finally, supplies an easy to use resource for vegetarian meal planning. Breakfast meals include a tofu breakfast scramble that boasts of only 250 calories and 24 grams of protein,a vegan chocolate banana milkshake with 348 calories and 12.9 grams of protein and a vegetarian quiche with 370 calories and 19 grams of protein.

Lunch, dinner and snack recipes are presented as well on the site so you can easily pick and choose what recipe you would like to put together in a meal plan that works for you.

With such prolific online resources pitching recipes and meal plans, there is no excuse for not starting the new year with the goal towards better health through protein vegetarian diet meal plans.

Obese Britain

A recent survey has shown that a staggering sixty percent of people in Great Britain are overweight based on standard BMI calculations. The survey of over 2000 people, consisted of a BMI calculator, and showed 28% of people were classified as overweight. Even more were obese – Almost a THIRD of brits were classified in the highest BMI range.

Obesity Statistics

The findings from the survey – conducted by Salter, who are celebrating their 250th anniversary this year – there was good news about people’s resolve to change their weight for the better.

  • 28% of people in Britain are overweight
  • 31% of people in Britain are obese
  • 74% of overweight people would like to lose weight.

However, people don’t seem to be off to a good start on shedding the stones – many say they are simply too scared to check their weight regularly – with nearly a third only weighing themselves once every 6 months: And a similar number of people said they’d avoid weighing themselves if they knew they’ve put on a bit of weight.


In addition to those stats, a quarter of the people questioned admit they lie to other people about what they weigh – with a further 16% being economical with the truth when it comes to their clothes size. Recent studies have also suggested people are too embarrassed about their weight to seek help from their doctor if they feel they may be overweight.


The largest government study into obesity was published two years ago by Sir David King. It painted a worrying picture of 21st Century Britain, blaming changes in working patterns, fast food consumption, reliance on transport, and the culture of food-selling. King, according to the Guardian newspaper, said: “The technological revolution of the 20th century has left in its wake an ‘obesogenic environment’ that serves to expose the biological vulnerability of human beings.”

Sex Life

More research has pointed to links between Britain’s obesity problem and problems in the bedroom. In a new study in the British Medical Journal, researchers found obese women had more trouble finding a sexual partner, and were four times as likely to have an unplanned pregnancy. Meanwhile, overweight men reported an increased rate of erectile dysfunction.


The new coalition government are being urged to do more to to stamp out obesity in children. This year will see the first ever National Child Obesity Week in July: The week of campaigning has been organised by the National Obesity Forum (NOF) and Mend – a charity providing after-school health programmes for kids. But with culture changing faster than the bodies of people in the west can seem to cope with, tackling Britian’s so-called ‘obesity time-bomb’ looks set to be an unenviable task.

How to Reduce Salt in the Diet: Reducing Salt (Sodium) Intake Can Result in a Healthier Life

The United States Department of Health & Human Services recommended daily sodium (salt) allowance is 2,300 ml. (See Dietary Guidelines for Americans) More than this can lead to numerous health problems. A fast food meal made up of the major advertised burger with cheese, medium fries and a soft drink can measure between 1,300 and 2,000 mg of sodium. Salt (sodium) reduction is obviously a necessity in many diets today. This data comes from the websites of two major fast food restaurants. (Note: Before modifying personal diet, readers should consult their medical advisor—doctor, nutritionist, etc.)

Techniques to Reduce Sodium Intake

Many people exceed the daily recommendation by as much as two to three times—and some even more. It seems like sodium is in everything edible. There are several steps one can take to reduce daily sodium intake, including the following:

  • Don’t add salt to foods.
  • Request no salt on meals ordered in restaurants.
  • Eliminate high sodium prepared foods.
  • Start reading nutritional labeling on foods.

Stop Adding Salt

Visit any fast food restaurant and watch them prepare French fries. The fries are removed from the fryer and placed in a large bin with a rounded bottom (for efficiently scooping the fries). A large salt container is used to pour an unmeasured but large quantity of salt on the fries. When more fries are added, more salt is added. The fry container is not cleaned in between. While the container has holes to allow excess grease and salt to leave, the grease coating the container surface makes for an excellent bond for the salt to remain. As the day continues, the salt content increases. If this isn’t bad enough, many people upon receiving their food reach for the salt and ketchup packets adding another 270 and 110 mg of sodium respectively.

 By not adding the salt packet and ketchup packet, nearly 400 mg of salt can be eliminated. That represents nearly 17% of the recommended daily allowance.

Order Meals be Prepared without Salt

As mentioned above, fast food restaurants are notorious for adding salt during the food preparation process. When ordering fries, simply ask for fries with no salt. Most fast food restaurants will make a special order without adding salt. The diner must be prepared to wait for this special preparation, however.

If fast food restaurants are willing to prepare foods without adding salt, so are full service restaurants. Diners sometimes feel embarrassed requesting no salt be added. Restaurants get special orders all the time. The diner has the right to request food prepared the way he likes it.

If more flavor is desired, experiment with other spices. It might be as simple as adding pepper instead of salt. Or perhaps an herb such as oregano or celery. Be careful with these substitutes as some may be packaged with high sodium content. Be especially careful of prepared sauces like ketchup, barbecue sauce and salad dressing.

Eliminate High Sodium Prepared Foods

Snack foods such as potato chips, pretzels, and popcorn contain large quantities of sodium. These foods should be eliminated or replaced with no salt or reduced salt items. Better yet replace these snack foods with natural fruits and vegetables low in sodium content.

Read Nutritional Labels

It is important that anyone desiring to reduce their salt intake begin reading labels and investigating nutritional values of the food they are eating. Regardless of where food may be purchased, the information is available. For example, frozen dinners contain the information on the label and fast food restaurants have nutritional facts posted on their website, usually on a poster in the store and sometimes in a giveaway flyer.

Other Sources of Nutritional Values

For fresh foods and fast food chains there exist numerous nutritional lists. Lists abound on line at websites.

  • Nearly every fruit and vegetable has its own organization or association on the Internet with nutritional values and recipes.
  • Individual fast food chains like McDonald’s, Burger King, Wendy’s have nutritional information posed online.
  • For an excellent collection of both, visit CalorieKing. This will eliminate the need to go to several sites.

In today’s culture, it may seem difficult to reduce sodium intake. With a little thought and planning, people can make more informed choices concerning their salt consumption. This consumption can be reduced for everyone and salt and sodium levels will go down. A healthier individual will emerge.

How To Avoid Mood Swings Using Food and Diet: A Proper Diet Can Help Keep Blood Sugar at an Appropriate Level

One of the most common causes of low blood sugar is an improper or inadequate consumption of food. Low blood sugar levels can lead to headaches, mood swings, and low productivity levels. Low levels can often be treated quickly and easily, and can be avoided all together by following a proper diet and eating patterns.

Start Each Day with Breakfast

Those who do not eat breakfast often binge later in the day. When a person doesn’t feed themselves for a lengthy period of time, blood sugar will drop and the body will go into a starvation mode. This is exactly what happens when someone is sleeping.

The body needs breakfast each morning to get up and get moving. Without it, blood sugar will remain low, and a person will find themselves craving junk foods which contain refined sugars and lead to a quick sugar fix. A sugar fix will only last for so long, however, and eventually the person will find themselves back where they started. Eating breakfast can help avoid these binges later in the day.

Eat Four to Six Meals Each Day

Eating more meals throughout the day will help to stabilize blood sugar levels. Eating evenly-spaced meals, every four hours or so, will help to keep blood sugar levels from rapidly dropping, leading to decreased productivity and increased mood swings.

Simply eating every four hours is not enough, however. Certain foods are more beneficial than others.

What to Eat to Avoid Mood Swings

Proteins and whole grains are two essential food groups to eat if a person hopes to avoid spikes and drops in blood sugar levels. The body breaks down bleached flour and refined sugars much more quickly than whole foods, and a quick increase in sugar will lead to a quick decrease in sugar, bringing the body back to square one.

Whole grains and natural carbohydrates, such as fruits, and vegetables, can help to avoid these spikes because the body takes longer to process the non-refined foods. Carrots and apples are good examples of natural carbohydrates. All three foods also are high in fiber, which will keep a person feeling full longer.

Protein is beneficial as well because it slows the rate at which carbohydrates are absorbed, allowing for a more even and extended blood sugar increase. Proteins also help to keep a person feeling full longer. Low-fat examples of protein include poultry, fish, soy, and eggs.

Change a Lifestyle, Change a Mood

The above suggestions are not temporary changes. To get the most out of each day, a person should make a habit of paying attention to what they eat to keep blood sugar levels high, leading to increased happiness and productivity. Slowly integrating one change at a time will ensure that eating right will become a habit and a lifestyle rather than a diet and chore.