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 Livestrong.com. 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 Simply-Vegetarian.com. 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, About.com 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.

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.