Vegetarian Daily Diet

Help Vegetarian Diet Information?

I'm a bit frustrated. I ordered "vegetarian cooking for dummies" thinking there would be nutritional dietary information to help me formulate a diet plan, sadly the book doesn't seem to have what I'm looking for. I need a website. I really wanted to start my diet this month. I'm losing hope and I don't want to have to go through the trouble of buying another book. Can someone please help me ? Please!!! I don't intend to use much or any butter or oils at all in my cooking that's just how I am. I know how to cook so avoid the obvious information. I am not interested in presentation of the food just interested in making a daily diet plan. I'm not trying to loss weight. I want a change of lifestyle and decided to choose vegetarian because of my moral beliefs as well. I want to make sure I'm getting the required vitamins and minerals and maybe some examples. I guess low fat/calorie veg recipes cause in my family we never used butter or ate fatty foods. I need ideas for a week, I need variety but no exotic hard to find products. I dont want to have to join an auction for rare foods lol. Not to confuse anyone but I'm not considered about /calories, I just don't want to have to use butter and oils in my cooking cause I don't use them in my non vegetarian meals anyway. Please leave constructive feedback and thank you for your time and I appreciate all the help.

Public Comments

1. You wanted to begin vegetarianism this month? Or a weight loss diet this month? If you are becoming a vegetarian, go and see your doctor (who may refer you to a dietitian) and they will be your best source! Hope this helps!
2. try quorn and things like that
3. What exactly are you looking for? Low calorie nutritional information alongside recipes? How to make sure you're getting your required vitamins and minerals? Low fat/calorie veg recipes? Ideas for meals for a full week or two? OK! As for lowfat vegetarian/vegan recipes, try this site: http://fatfree.com/ Honestly, it's very difficult to NOT get enough vitamins and minerals as long as you eat lots of wholegrains, lots of fruit and veg, and beans/tofu/nuts. BUT if you really want to track your vitamins and minerals, I'd log your foods into FitDay or TheDailyPlate; it will tell you if you're deficient in vitamins, minerals, calories and fat: http://fitday.com/ http://www.thedailyplate.com/
4. The best response to losing hope in this case is to keep things simple. Since you know how to cook, that's great. All veggies (except avocados, by they maybe a fruit, not sure) are low in calories and high in all water soluble vitamins and many minerals. All whole-grains are very filling and have many minerals and some vitamins. Eat these foods and you'll be set for vitamins, minerals, and fiber. Eat enough and you'll be set for calories but won't be too high. Starchy vegetables like pumpkins, sweet potatoes, and potatoes (the red skin ones are better) lie somewhere between a grain and a vegetable in terms of nutrition. Prepare the above listed types of foods in any way that most agrees with your taste and digestion. Use the website below if you want specific nutritional information on particular foods. EDIT: This is a recipe page for low/no fat vegan foods. http://www.pcrm.org/health/recipes/ This page has 12 days of recipes, no added fats and vegan. http://www.drmcdougall.com/free_5a.html Both of these are also great sites for additional vegetarian information.
5. Luckily since we have the internet you can go vegetarian by just researching online. I like this site as a starting point to knowing what foods to eat to stay healthy as a vegetarian: http://www.vegparadise.com/basics.html Eat a varied diet of fruits, veggies, nuts, seeds, legumes, and whole grains and you will be plenty healthy. Here are just some examples of things I eat on a day to day basis: -Whole oat cereal with almond milk -Hummus and veggies (either peas or cucumbers and tomatoes) on whole wheat bread -Stir fry with brown rice, soy sauce, edamame, and a variety of veggies -Whole grain pasta with pasta sauce, various colored bell peppers, zucchini, onions, and garlic Right now I am eating potatoes, spinach, broccoli, cauliflower, tomatoes and garlic just as a big combined dish. I cooked using olive oil, but obviously if you don't want to use olive oil you can just steam the veggies and boil the potatoes. (I boiled the potatoes, but cooked the veggies in oil). There are tons of vegetarian recipes you can look up online for pretty much any kind of food you can imagine. Just google "vegetarian recipes" or "chickpea burgers" or "lentil indian recipe" or whatever you are craving. Good luck going vegetarian!
6. Well I'll leave you some free resources online here: http://veganhealth.org/ http://www.vrg.org/index.htm http://www.mypyramid.gov/tips_resources/vegetarian_diets.html http://www.nal.usda.gov/fnic/pubs/bibs/gen/vegetarian.pdf http://www.mayoclinic.com/health/vegetarian-diet/HQ01596 http://www.sdada.org/plant.htm Vegetarian Society in the United Kingdom http://www.vegsoc.org/health/ Some helpful guides http://blogs.myspace.com/index.cfm?fuseaction=blog.view&friendID=254799036&blogID=443787345 a simple food pyramid for vegans http://www.chooseveg.com/vegan-food-pyramid.asp can be adapted if you eat other products and a very helpful guide from dietitians http://www.dietitians.ca/news/downloads/Vegetarian_Food_Guide_for_NA.pdf
7. Keep it simple..beans, peas, corn, fruits, vegetables, rice, potatoes, ginger, meal replacement shakes like Alive Ultra Shake from Nature's Way (get some fruits, throw it in a blender with some juice or whatever, a cap or half a capful of this stuff and you got a nice smoothie right there...i drink it 4.5 teaspoons with almond milk) to get all your vitamins/minerals/efas/amino acids/protein/etc. and whatnot. It's easy and cheap. I wasn't in a great mood earlier to answer questions, but here's a brief help....go to this link, near the bottom is my answer. http://answers.yahoo.com/question/index?qid=20090704130829AA7m0tP&r=w#NbUvWjC0UDNGauQt7E5_
8. This website, run by the Mayo Clinic, has a copy of the vegetarian food pyramid on it. Print it out and use it when planing your meals. Vegetarian diet: How to get the best nutrition http://www.mayoclinic.com/health/vegetarian-diet/HQ01596