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Vegetarian Diet Plan
A vegetarian diet focuses on plant-based foods while excluding meat, with some variations allowing dairy and eggs. This diet emphasizes fruits, vegetables, grains, legumes, and nuts, while still allowing some animal products like milk, yogurt, eggs, and cheese, which can be valuable sources of protein and other nutrients.
Many people follow a Vegetarian Diet Plan for health reasons, seeking to eat more healthful foods. Others will follow a Vegetarian Diet Plan for ethical reasons, such as concerns over animal welfare. Whatever your reason for choosing a Vegetarian Diet Plan, EatThisMuch will help you find the perfect daily diet plan to follow.
Generate a Vegetarian Diet Plan
Benefits of the Vegetarian Diet Plan
A growing body of scientific evidence indicates that wholesome vegetarian diets offer distinct advantages compared to diets containing meat and other foods of animal origin.
A Vegetarian Diet Plan typically involves a high intake of fruits, vegetables, whole grains, nuts, and legumes. They are also often lower in saturated fat and cholesterol, which can contribute to improved heart health. Studies have shown that vegetarians tend to have a lower risk of developing heart disease compared to non-vegetarians. Additionally, the emphasis on plant-based foods means a higher intake of antioxidants and phytonutrients, which are known to reduce inflammation and may help in preventing certain types of cancers.
A balanced Vegetarian Diet Plan can provide all the nutrients a body needs to thrive. Nutritional deficiencies in Vegetarian Diet Plans are usually from poor planning. The EatThisMuch meal planner takes the guesswork out of crafting a Vegetarian Diet Plan, helping you craft a nutritionally complete meal.
Moreover, a vegetarian diet can be beneficial for blood sugar control, reducing the risk of type 2 diabetes. The high levels of complex carbohydrates, fiber, and reduced saturated fats in plant-based foods can help regulate blood sugar levels.
Downsides of a Vegetarian Diet Plan
Cutting major food groups from the diet, such as meat, can make it harder to get all necessary nutrients. Whether you need a 1,500 calorie diet plan or 2,000 calorie diet plan, EatThisMuch will help you plan nutrient-rich, delicious meals that cover all the body's needs. Meat, poultry and fish supply a lot of protein and omega-3 fatty acids. If you're following a Vegetarian Diet Plan, nuts and seeds such as flaxseed, chia seeds and walnuts are a place to pick up that essential nutrient.
Another challenge is ensuring a complete protein intake. While meat provides all essential amino acids, most plant proteins are incomplete. This requires vegetarians to consume a variety of protein sources throughout the day to obtain a complete amino acid profile.
You're not guaranteed to lose weight simply by following a Vegetarian Diet Plan. You still need to burn more calories that you consume. A vegetarian diet can still be filled with excessive calories from sugar and fats. Our EatThisMuch meal planner will help you select a daily calorie intake level and then it will automatically generate Vegetarian Diet Plans under the calorie limit you set. See a sample 1,500 calorie Vegetarian Diet Plan
Staple Foods on a Vegetarian Diet Plan
These days, vegetarian diets have gained significant popularity. Foods that adhere to a vegetarian diet plan are everywhere. Home cooks who make vegetarian meals at home will often have these staple foods at hand.
- Dried lentils
- Cheap, full of protein and other nutrients, dried lentils last a long time in your pantry. This budget-friendly staple doesn't need to be soaked and is great in soups and curry.
- Brown Rice and Quinoa
- Whole-grain rice and protein-rich quinoa make an unbeatable combo
- Avocados
- Avocados are full of healthy fats and add a ton of flavor to dishes.
- Beans
- Dried are best, but canned beans are a staple that can be easily tossed into chilis, soups or other meals. Beans are the vegetarian diet plan's best friend.
- Tomatoes
- A staple ingredient for Italian and many other dishes
- Coconut milk
- Very useful for making curries, soups and sauces, as well as breakfast smoothies.
- Eggs
- Not all vegetarian diet plan followers eat eggs, but they're an excellent source of cheap protein and can be found in everything from breakfast tacos to breads, cakes and quiches.
- Cheese
- Not all vegetarian diet plans include cheese, but if you do, almost everything is better with it. There are some pretty amazing plant-based cheeses available today, too.
- Tofu
- A soybean-based meat replacement, tofu absorbs the flavors of the dish and is filled with satisfying protein. Tofu can replace meat in many dishes, such as tacos, chili, stir-fry and more.
- Vegetables
- It wouldn't be a vegetarian diet without these. Vegetables are delicious and healthy, so load up on leafy greens like kale and spinach, broccoli, cauliflower, carrots, brussel sprouts, bell peppers, squash and more.
Foods to Avoid on a Vegetarian Diet Plan
This is pretty straightforward, but you'll want to avoid meat, pork and poultry. There are a number of vegetarian diets, depending on what other foods are allowed. Some vegetarian diet plans include eggs, dairy and fish.
A pesca-ovo-lacto-vegetarian, for example, would include fish, eggs and dairy in a vegetarian diet plan, but an ovo-lacto-vegetarian would not eat fish. Veganism is a stricter form of the vegetarian diet, which leaves out all animal-based products, often including even honey. Which diet you follow is up to you.
If you're a vegetarian that is avoiding dairy and eggs, you'll have to be careful not to consume foods where such ingredients might be hidden, such as in breads or foods prepared by others. On the EatThisMuch meal planner, you can select a vegetarian or vegan diet plan, and then further customize your diet plan by including or excluding specific foods. By default, our vegetarian diet plan excludes red meat, poultry, fish and shellfish.
Nutrition on a Vegetarian Diet Plan
The first step in dieting to lose, maintain or gain weight is to calculate your TDEE (total daily energy expenditure) based on your current weight and exercise level. If your body burns 2,000 calories a day, then consistently eating fewer calories than that will help you lose weight, and eating more calories will cause you to gain weight.
Food is divided into three main macronutrients, all of which contain calories: Protein, carbohydrates and fat. Every diet plan needs to have a suitable amount of each of these three macronutrients. For a Vegetarian Diet Plan, a realistic macro ratio is 25-30% protein, 40-45% carbohydrates and 30-30% fat.
A standard Vegetarian Diet Plan might include a diverse mix of whole grains, vegetables, fruit, plant-based protein, and nuts and seeds.
Browse Diet Plans
Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management 
Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics 
Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics 
Paleo Emulates ancient diet with whole foods, free of processed items and grains 
Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet 
Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy 
Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables 
High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients 
Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains 
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
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What Our Users Say
"Eat This Much not only helps me hit my macros, but also makes sure I'm not eating the same bland thing every day. I've lost 35 lbs over the past year, and with ETM, I'm eating and performing better than ever."
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Disclaimer: These are real testimonials, but we're required to tell you that results aren't guaranteed. Eat This Much is a tool for planning your meals, and your success will depend on adhering to your planned meals and nutrition goals. Only you can make yourself improve your diet, but we'll be here to help.
Eat This Much is not a substitute for professional medical advice. You should consult with a medical professional before making significant changes to your diet.
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