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While the ongoing debate about the merits of vegetarianism may never end, there’s little argument that there are myriad health benefits associated with adopting a vegetarian diet. Studies have shown that vegetarians suffer from fewer incidences of heart disease, some kinds of cancer, type II diabetes, obesity, and more. Lower blood pressure and lower cholesterol are also common in vegetarians when compared to meat eaters. We’re not here to tell you to ditch all the steaks in your freezer; but if you’re interested in shedding a few pounds and lowering your grocery bill, one vegetarian day each week might be the answer. Here’s how to go vegetarian for a day every week.
a balanced diet
Many types of meat are high in fat and cholesterol, but they’re also high in protein -- something you’ll need to consume to have the energy to get through your day as a vegetarian. Fortunately, meat is just one of several foods that contain protein. Dairy products and eggs are high in protein, but so are nuts, legumes, seeds, lentils, and whole grains. Make sure to include a high-protein food in each of your meals. While protein is important, you’ll need to ensure you’re eating a variety of foods that will keep your body high in vitamins and minerals. To keep your iron up, make sure to eat dried beans, lentils, dried fruits, and dark, leafy green vegetables. To ensure your body is absorbing the iron, eat vitamin C-rich foods such as tomatoes, broccoli, strawberries, and lemons. Calcium should also be a part of your meals, and it’s found in spinach, kale and broccoli, among others.
start small
Your first order of business should be choosing which day you’ll spend as a vegetarian. It might be wise to pick a day other than when you workout the hardest, and if one of your workdays is busier than the others, we suggest you avoid that day too. If you’re a meat lover, your dinner plate may look naked without a big slab of chicken or beef sitting on it. To make the transition to vegetarianism as smooth as possible, start by making meat-free versions of your favorite dishes. If you enjoy beef chili, add extra beans and spices to your recipe. You’ll get all the protein you need and may forget about the absence of the meat. Pizza, spaghetti and lasagna are also good bets to wean you off meat. Take pizza, for example: You may love pepperoni, but considering all the health drawbacks of processed meats, you’ll do yourself a favor by leaving it off your pizza. Instead, load up on extra mushrooms (which will give you something thick and meaty to bite into) and add more of your favorite vegetables as toppings. The same goes for spaghetti and lasagne; cutting out the meat means you can add more of your other favorite ingredients, and with all that rich cheese and tomato sauce, you might enjoy the dishes just as much. After you’ve gotten into the habit of eating like a vegetarian for a day once a week, it will seem easier, and perhaps you can get back to your heavy workouts that day. Remember, plenty of skilled athletes are vegetarians.
Plan your vegetarian-for-a-day meals
Like any time you’re watching what you eat, the key is to plan ahead. If you don’t have a plan for what you’ll eat on your vegetarian day, it will be too easy to give up and resort back to meat. However, if you have a plan to follow, it will be smooth sailing. Many leading recipe websites (Epicurious.com, AllRecipes.com) have thousands of options for vegetables, but there are also several vegetarian-dedicated sites such as VegWeb.com.
Here are some great meal options when you go vegetarian for a day:
Breakfast
Dinner
Remember, if you’re taking on this healthy challenge on your own accord, you should be enjoying it. If you’re miserable and every “vegetarian day” is an uphill battle, reconsider your decision more carefully. Part of your enjoyment will come from coming up with fresh new ways of cooking the vegetables you’ve eaten for years. And if you can add one sort of protein to as many of the dishes as possible, that’s an added bonus. Broccoli has many health benefits, but if you’re simply boiling it, it will quickly lose its appeal. Instead, dice it and sauté it with good-quality soy sauce (tamari is best), finely chopped ginger and sliced, toasted almonds. You’ll enjoy a new taste -- all while keeping protein in your diet. Instead of plain carrots, bake them in a bit of orange juice with a dash of cinnamon and before serving them, sprinkle them with black sesame seeds. The key is to keep mixing up your meals, incorporating proteins to stay energized and enjoying the journey. Remember -- you’re not only helping your health, but you’re also keeping a few extra dollars in your pocket. Meat is likely one of the biggest expenses on your grocery bill so go vegetarian for a day and reap the rewards.
a balanced diet
Many types of meat are high in fat and cholesterol, but they’re also high in protein -- something you’ll need to consume to have the energy to get through your day as a vegetarian. Fortunately, meat is just one of several foods that contain protein. Dairy products and eggs are high in protein, but so are nuts, legumes, seeds, lentils, and whole grains. Make sure to include a high-protein food in each of your meals. While protein is important, you’ll need to ensure you’re eating a variety of foods that will keep your body high in vitamins and minerals. To keep your iron up, make sure to eat dried beans, lentils, dried fruits, and dark, leafy green vegetables. To ensure your body is absorbing the iron, eat vitamin C-rich foods such as tomatoes, broccoli, strawberries, and lemons. Calcium should also be a part of your meals, and it’s found in spinach, kale and broccoli, among others.
start small
Your first order of business should be choosing which day you’ll spend as a vegetarian. It might be wise to pick a day other than when you workout the hardest, and if one of your workdays is busier than the others, we suggest you avoid that day too. If you’re a meat lover, your dinner plate may look naked without a big slab of chicken or beef sitting on it. To make the transition to vegetarianism as smooth as possible, start by making meat-free versions of your favorite dishes. If you enjoy beef chili, add extra beans and spices to your recipe. You’ll get all the protein you need and may forget about the absence of the meat. Pizza, spaghetti and lasagna are also good bets to wean you off meat. Take pizza, for example: You may love pepperoni, but considering all the health drawbacks of processed meats, you’ll do yourself a favor by leaving it off your pizza. Instead, load up on extra mushrooms (which will give you something thick and meaty to bite into) and add more of your favorite vegetables as toppings. The same goes for spaghetti and lasagne; cutting out the meat means you can add more of your other favorite ingredients, and with all that rich cheese and tomato sauce, you might enjoy the dishes just as much. After you’ve gotten into the habit of eating like a vegetarian for a day once a week, it will seem easier, and perhaps you can get back to your heavy workouts that day. Remember, plenty of skilled athletes are vegetarians.
Plan your vegetarian-for-a-day meals
Like any time you’re watching what you eat, the key is to plan ahead. If you don’t have a plan for what you’ll eat on your vegetarian day, it will be too easy to give up and resort back to meat. However, if you have a plan to follow, it will be smooth sailing. Many leading recipe websites (Epicurious.com, AllRecipes.com) have thousands of options for vegetables, but there are also several vegetarian-dedicated sites such as VegWeb.com.
Here are some great meal options when you go vegetarian for a day:
Breakfast
- Fried egg and cheese on an English muffin with a fruit salad.
- Hot oatmeal or a high-protein, low-sugar cereal sprinkled with dried fruit.
- Hefty salad full of vegetables and select fruits (strawberries, kiwis), cheese and sunflower seeds.
- Lentil soup with rice crackers.
Dinner
- Black bean chili with French bread and butter.
- Vegetable stir-fry with sesame ginger sauce. (The more varied your manly veggies, the better. Try bok choy, hot peppers, mushrooms, baby corn, fiddleheads, kale, etc.)
- Cottage cheese (try adding fruit for a bit more substance like strawberries or peaches).
- Peanuts (be careful not to gorge on these as peanuts are loaded with fat you don't need).
- Dried fruit (prunes, apricots, peaches, mangoes).
- Hard-boiled eggs.
Remember, if you’re taking on this healthy challenge on your own accord, you should be enjoying it. If you’re miserable and every “vegetarian day” is an uphill battle, reconsider your decision more carefully. Part of your enjoyment will come from coming up with fresh new ways of cooking the vegetables you’ve eaten for years. And if you can add one sort of protein to as many of the dishes as possible, that’s an added bonus. Broccoli has many health benefits, but if you’re simply boiling it, it will quickly lose its appeal. Instead, dice it and sauté it with good-quality soy sauce (tamari is best), finely chopped ginger and sliced, toasted almonds. You’ll enjoy a new taste -- all while keeping protein in your diet. Instead of plain carrots, bake them in a bit of orange juice with a dash of cinnamon and before serving them, sprinkle them with black sesame seeds. The key is to keep mixing up your meals, incorporating proteins to stay energized and enjoying the journey. Remember -- you’re not only helping your health, but you’re also keeping a few extra dollars in your pocket. Meat is likely one of the biggest expenses on your grocery bill so go vegetarian for a day and reap the rewards.
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