People assumed the differences between a vegan lifestyle and an omnivorous one were so big that debate-worthy fights would break out. But now science is stepping in as the moderator. While a recent study cited veganism as the most effective weight loss diet, research also shows it’s possible — and beneficial — to have a moderate stance and diet.
Try this sample meal plan if you think a vegetarian diet could be right for you and your weight-loss goals:
1.BREAKFAST
Mix one serving of carbs, like fruit, whole-grain toast, or whole-grain cereal, with a serving of lean protein, like eggs, low-fat dairy, or a tofu scramble. “The carbs give you energy, while the protein helps you to feel full and meet your needs for day,” says Mendez. Here are some specific breakfast ideas:
- 3/4 cup whole-grain cereal and 1 cup unsweetened soy or almond milk (soy has more protein!)
- 1 cup cooked oatmeal, 1 cup berries, and 1 tablespoon nuts or seeds
- Smoothie with 1 cup of fruit plus 1 cup low-fat plain Greek yogurt OR one serving of pea, soy, or hemp protein powder
2. LUNCH
Divide and conquer: Half of your plate should be a rainbow of non-starchy veggies (like spinach, green beans, cauliflower, carrots, mushrooms, peppers, or eggplant), a quarter should be protein (which is about 1 cup of beans, legumes, tofu, fish, or eggs), and a quarter should be carbs (about 1/2 cup starchy veggies like corn, peas, potatoes, sweet potatoes, or squash; or 1/2 cup grains like quinoa, brown rice, or amaranth). A few options that fit the bill:
- Large green Greek-style salad with 1 cup garbanzo beans, chopped tomatoes, cucumbers, lettuce, 2 tablespoons crumbled feta, 1/4 chopped avocado topped with 2 tablespoons balsamic-olive oil vinaigrette
- 3 ounces grilled smoked tofu or tempeh on a whole-wheat bun topped with sliced zucchini and carrot, lettuce, and 1 tablespoon vegan pesto (made with walnuts, olive oil and kale)
- About 3/4 cups cooked quinoa with lentils, 1/3 avocado, a handful of fresh spinach, 2 tablespoons chopped pecans, 1/8 cup halved grapes, 2 tablespoons diced red onion, and one small segmented clementine
3. SNACK
“Definitely be mindful of snacking," says Mendez. "If you’re really hungry an hour after a main meal, it could be that your meal wasn’t filling enough to meet your needs." Have one to two snacks at the midpoint of the longest stretch between breakfast to lunch or lunch to dinner, and watch your portion size. She suggests pairing a carb and protein, which complement each other and help you to feel satisfied. Some ideas:
- One hard boiled egg and an orange
- 1 1/2 ounces low-fat cheese and 2 tablespoons dried fruit
- 1/2 tablespoon nut butter spread on an apple
- Carrots dipped in 1/4 cup hummus
4. DINNER
Stick to the same rule you used at lunch: Your plate should be one half veggies, one quarter carbs and one quarter protein. Lots of choices here:
- 1 1/2 cups vegetarian lentil chili (use the kitchen sink of veggies—think butternut squash, red pepper, crushed tomatoes, black or kidney beans, onions, garlic) and one slice of whole-wheat bread or 1/2 cup cooked ancient grains (like quinoa, amaranth, bulgur, or barley)
- 1 cup cooked brown rice topped with 2 cups of tofu-veggie stir-fry (use pan-friendly veggies like chopped cauliflower, broccoli, red pepper, and snow peas; add freshly grated ginger, lemon, chopped onion, and garlic for flavor)
- 1 cup tempeh and black bean taco salad, served on 1 cup of leafy greens, and one whole-wheat tortilla topped with a dollop of salsa and a 2 tablespoons of low-fat Greek yogurt