Vegetarian Breakfast, Lunch, Dinner And Snack Recipes !

Some time ago I promised to publish a vegetarian post again and so I will, I would like to mention to all the meat eaters out there that these foods will definitely taste good for u too. You may combine them with some lean beef and your tummy will thank you later.

Below are some breakfasts, lunches, dinners and snacks for a vegetarian weight loss meal plan.

There are quite many, so you can combine them together.

 Breakfasts

Poached egg and tomato on toast (195 calories)

1 poached egg, 1 slice wholemeal toast with 1tsp low-fat spread and grilled tomatoes.

Cream cheese and tomato bagel (250 calories)

1 toasted wholegrain bagel with 2tbsp low-fat soft cheese and 1 tomato.

Shredded wheat and banana (255 calories)

2 Shredded Wheat with skimmed milk and 1 small banana.

Branflakes and fruit (255 calories)

4tbsp branflakes, 1 small banana, 1tbsp raisins and skimmed milk.

Fruity muesli (260 calories)

3tbsp sugar-free muesli, 3 dried apricots, strawberries and skimmed milk.

Milkshake and fruit salad (260 calories)

Banana milkshake made by blending 150ml skimmed milk with 1 pot fat-free banana yoghurt and 1 small banana. Plus a bowl fruit salad.

Scrambled eggs on toast (280 calories)

1 slice wholemeal toast with 1tsp low-fat spread, 2 scrambled egg and grilled tomatoes.

Toast and peanut butter (285 calories)

2 slices wholegrain toast with 1tbsp peanut butter and 1 small glass of orange juice.

Fruit salad with yogurt and oats (345 calories)

Bowl of fruit salad, 1 pot low-fat natural yoghurt and 3tbsp oats.

Beans, mushrooms and tomatoes on toast (380 calories)

1 small can baked beans, 1 grilled tomato, grilled mushrooms and 2 slices wholemeal toast with 1tsp low-fat spread.

Lunches

Jacket potato with cottage cheese (295 calories)

1 jacket potato with 6tbsp cottage cheese and salad and fat-free dressing.

Hummus, crudités and pitta (300 calories)

1 wholemeal pitta, ½ small tub reduced-fat hummus and vegetable crudités.

Tropical fruity salad (330 calories)

Iceberg lettuce topped with 6tbsp low-fat cottage cheese, 2 chopped dried apricots, 1tbsp raisins, 1 chopped apple, 1 slice fresh pineapple and 5 crushed walnut halves.

Egg mayo and tomato sandwich (340 calories)

2 slices wholegrain bread filled with 1 hard boiled egg, 1 tomato and 2tsp reduced-fat mayo. Plus 1 pot fat-free fruit yogurt.

Italian salad (345 calories)

Large salad made from ½ small ball reduced-fat Mozzarella cheese, 2 tomatoes and ½ small avocado with salad leaves, basil and balsamic vinegar. Serve with a 5cm piece Granary bread.

Lentil soup and oatcakes (355 calories)

½ carton fresh lentil soup and 2 oatcakes topped with 2tbsp low-fat soft cheese and tomato. Plus 1 orange.

Greek salad wrap (365 calories)

1 large tortilla wrap filled with chopped lettuce, cherry tomatoes and cucumber, 50g crumbled feta cheese, 5 sliced olives and 1tbsp tzatziki.

Beans and cheese on toast (370 calories)

2 slices wholegrain toast with 1 small can baked beans and 1tbsp grated reduced-fat Cheddar. Plus a slice of canteloupe melon.

Cottage cheese and avocado on rye (385 calories)

2 slices rye bread topped with 6tbsp cottage cheese and ½ small avocado. Plus 1 bowl fruit salad.

Mixed bean salad (435 calories)

3tbsp each of red kidney beans, chick peas and cannelini beans with spring onions, cherry tomatoes, green pepper and fat-free dressing. Serve with mixed leaves and 1 wholemeal pitta.

Dinners

Creamy mushroom pasta (285 calories)

Fry 1 small onion, garlic and 1 small pack button mushrooms in a spray oil until brown. Add 150ml veg stock and 50ml dry white wine. Simmer until the liquid has reduced by half. Stir in 2tbsp low-fat soft cheese with herbs and 150g cooked tagliatelle. Mix, heat and serve with salad and fat-free dressing.

Veggie stir fry with rice (390 calories)

Stir fry made from a spray oil, 1 small pack of stir-fry veg and 1tbsp reduced-salt soy sauce. Serve with 8tbsp cooked brown rice. Plus 1 slice canteloupe melon.

Roasted vegetables (380 calories)

Place ½ red pepper, ½ green pepper, 4 thick slices aubergine, 1 sliced courgette and cherry tomatoes in a roasting tin. Brush with 1tsp olive oil and sprinkle with fresh basil. Roast until the vegetables are soft and browned. Top 1 thick slice wholegrain bread with the veggies and ½ small ball reduced-fat mozzarella cheese. Place under a hot grill until the cheese has melted. Serve with salad and fat-free dressing.

Stuffed peppers (425 calories)

Mix 4tbsp cooked brown rice with 1tbsp pine nuts and chopped spring onions, cherry tomatoes and 50g feta cheese. Cut 1 red pepper in half lengthways, deseed, then fill with the rice mixture. Cover with foil, bake until cooked and serve with salad and fat-free dressing.

Jacket potato with cheese and beans (440 calories)

1 medium jacket potato with 1 small can baked beans, 2tbsp grated reduced-fat Cheddar, salad and fat-free dressing.

Moroccan salad (475 calories)

Mix 8tbsp prepared couscous salad with cherry tomatoes, red onion, coriander, 3tbsp each of chick peas and kidney beans, lemon juice and 1tsp olive oil.

Cheese omelette (510 calories)

Omelette made from a spray oil, 2 eggs, skimmed milk and 4tbsp grated reduced-fat Cheddar. Serve with a 10cm piece Granary bread and salad with fat-free dressing.

Veggie fajitas (515 calories)

Slice ½ red pepper, ½ green pepper, ½ red onion, 1 small courgette and 1 carrot. Fry in 1tsp sunflower oil with cajun seasoning until soft and brown. Top 2 large flour tortillas with the veg and 2tbsp each of salsa and grated reduced-fat cheese. Roll up and serve with salad and fat-free dressing.

Egg Florentine (515 calories)

Top some lightly-steamed spinach with 2 poached eggs and 4tbsp grated reduced-fat Cheddar cheese. Place under a hot grill until the cheese has melted and serve with a 10cm piece Granary stick.

Vegetable chilli (530 calories)

Make a chilli using a spray oil, 1 small onion, 1 red pepper, ½ courgette, chilli powder, 1 small can tomatoes, 1 small can kidney beans, 1tbsp tomato puree and 150ml vegetable stock. Serve with 8tbsp cooked brown rice, 1tbsp soured cream and salad and fat-free dressing.
Snacks/Treats

Alcoholic drinks (100 calories)

150ml glass of dry white wine with soda water or red wine or 2 single measures (25ml) of spirits with diet or slimline mixers eg gin and slimline tonic or vodka and diet cola.

Healthy fruit pavlova (100 calories)

1 meringue nest filled with berries and 3tbsp low-fat natural yogurt.

Crisps (100-120 calories)

1 small packet of low-fat crisps or savoury snacks.

Tzatziki and crudités (135 calories)

½ small tub tzatziki with vegetable crudités.

Pitta and salad (160 calories)

1 wholemeal pitta bread with salad.

Fruit salad and yogurt (165 calories)

Bowl of fruit salad with 1 pot low-fat natural yogurt.

Vegetable soup and toast (175 calories)

½ carton fresh vegetable soup and 1 slice wholegrain toast.

Sunflower seeds (185 calories)

2tbsp sunflower seeds.

Nuts (195 calories)

15 unsalted almonds.

Branflakes with milk (225 calories)

5tbsp branflakes with skimmed milk and 1 orange.

Thank you Juliette Kellow for sharing these recipes with us !

Remember : A Healthy mind needs a Healthy body, Keep Training ! Tweet

Healthy Recipes After a Workout

My last post was about "14 Best Things to Eat After a Workout, and I promised that I will also share some recipes with these amazing foods.

Long story cut short, we all know that most healthy foods can be eaten without cooking them or having any trouble. But lets face it, we all love warm food and especially when we know that it is good for us. So lets get started.

I listed some of my favourites in the last post and I'm going to share some recpies what I like to cook for myself after workoing out, you won't be dissapointed.

1. Sweet potatoes:

a) Oven roasted sweet potatoe wedges:

Craving french fries? Whip up these oven-roasted sweet-potato wedges instead. A healthier way to satisfy those cravings, this recipe delivers more taste too, with a kick provided by mustard, garlic, and rosemary. Try them with a dip, as a snack all by themselves, or as a side dish; they pair particularly well with lamb.

Ingredients

    3 small sweet potatoes (about 2 pounds)
    1 1/2 tablespoons garlic-flavored olive oil
    1/2 teaspoon dry mustard
    2 teaspoons minced fresh rosemary
    1/2 teaspoon salt


Preheat oven to 450°.

Peel sweet potatoes; cut each potato lengthwise into 8 wedges. In a large bowl, combine sweet potatoes and remaining ingredients; toss well to coat.

Arrange potatoes in a single layer on a baking sheet. Bake potatoes at 450° for 30 minutes or until soft and lightly browned, turning wedges after the first 15 minutes. Serve immediately.

b) Curried carrot, Sweet potatoe, and ginger soup:

This dish is a great way to get more vitamin A and beta carotene. Both the carrots and the sweet potatoes deliver oodles of both, making this recipe particularly good for both your skin and vision.

Pair it with a whole grain baguette for a hearty and satisfying meal.

Ingredients

    2 teaspoons canola oil
    1/2 cup chopped shallots
    3 cups (1/2-inch) cubed peeled sweet potato
    1 1/2 cups (1/4-inch) sliced peeled carrots
    1 tablespoon grated ginger
    2 teaspoons curry powder
    3 cups fat-free, less-sodium chicken broth
    1/2 teaspoon salt

Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender. Add potato, carrots, ginger, and curry; cook 2 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; stir in salt.

Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.

2. Quinoa:

a) Warm quinoa salad with Edamame & Tarragon:

Toasting quinoa gives it a slightly nutty taste, which complements the walnut flavor and brings out the lemony tarragon dressing. Try this salad over greens like arugula, Boston lettuce leaves, or wilted spinach.

Ingredients
1 cup  quinoa, (see Note)
2 cups  vegetable broth
2 cups  frozen shelled edamame, thawed (10 ounces)
1 tablespoon  freshly grated lemon zest
2 tablespoons  lemon juice
2 tablespoons  extra-virgin olive oil
2 tablespoons  chopped fresh tarragon or 2 teaspoons dried
1/2 teaspoon  salt
1/2 cup  drained and diced jarred roasted red peppers, (3 ounces)
1/4 cup  chopped walnuts, preferably toasted


 1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.
3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Divide among 4 plates and top with walnuts.

b) Toasted quinoa salad with Scallops & Snow peas:

Try this salad the next time you're craving something crunchy. Substitute shrimp or thin slices of chicken for the scallops to suit your mood.


Ingredients
12 ounces  dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note)
4 teaspoons  reduced-sodium tamari, or soy sauce, divided
4 tablespoons plus 2 teaspoons  canola oil, divided
1 1/2 cups  quinoa, rinsed well (see Tip)
2 teaspoons  grated or minced garlic
3 cups  water
1 teaspoon  salt
1 cup  trimmed and diagonally sliced snow peas, (1/2 inch thick)
1/3 cup  rice vinegar
1 teaspoon  toasted sesame oil
1 cup  thinly sliced scallions
1/3 cup  finely diced red bell pepper
1/4 cup  finely chopped fresh cilantro, for garnish

1. Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.
2. Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover and let stand for 5 minutes more.
3. Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.
4. Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.

...

In order that this post won't get too long or longer than it is already, I would like to say that I love to eat eggs after working out as well. Recipes with eggs in them can be found in the "Healthy Breakfast Recipes" section at your right, and they are perfectly suitable for eating later than morning.

Remember: A Healthy Mind needs a Healthy Body, Keep training !

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10 Ways to Eat More Vegetables !

The love of vegetables can be deceptive. Even though I adore Brussels sprouts, and kale and I should have made it legal years ago, I recently realized with a jolt of surprise that I don't eat nearly the amount of vegetables this love affair would suggest. Something didn't add up. To help me (and you) out, here are the top 10 tips from our readers on packing more vegetables into real-life meals and cooking.


See, I dream of greens, but when I'm running out the door, it's so much easier to grab a granola bar. A pot of pasta is quicker than roasting a mess of turnips. Eggplant demands the tender loving touch of time, which I've denied it far too often, while beets shrink quietly in a dark corner. But I do love those bright, crisp, flavorful vegetables, packed with nutrients and sunshine, even in their knobbled winter forms. I wanted to make this thing official. I was ready to commit.
So I turned to the readers for some advice and encouragement in getting my five servings of vegetables a day. As usual, our magnificent readers came through with dozens of comments and tips on packing vegetables into into real-life cooking. Breakfast, lunch, dinner, and snacks — look out! Here are our readers' top 10 tips to help you shack up with vegetables every hour of the day.

So here are 10 ways to eat more vegetables :

1. Have a box of vegetables delivered every week:
 If a box of vegetables shows up at your door every so often, you'll be that much more likely to eat them.

2. Put your vegetables on the top shelf of the fridge:
Hunky heads of cauliflower and broccoli shouldn't get pushed to the back of the fridge or stuck out of sight in the suspiciously-named "crisper" drawer; put them right up front, where you'll see and remember them.

3. Prepare a whole week's worth of vegetables:
over the weekend - This may go against the usual idea of eating vegetables picked up during the day and eaten as fresh possible. But it's a lot more realistic for most of us and our busy schedules.

4. Ask yourself: What's my idea of irresistible vegetables ?
This may sound like vague or obvious advice, but really take a moment to think about the question. What kinds of vegetables are most appealing and irresistible? Do you fall over for creamy cauliflower soup? Roasted Brussels sprouts? Indulge as frequently as you want.

5. Add the vegetables in your nightly meals:
There aren't many weeknight meals that wouldn't be made better with a handful of kale or spinach. Pizza? Top with broccoli florets. Risotto? See: handful of kale. Pasta? That's easy — roasted carrots, beets, cabbage. See how many different vegetables you can pack in to what you're already cooking, which is made extra-easy when you've followed the advice above (get them delivered, roast or cook them ahead of time).


6. Eat vegetables for breakfast:
Lots of breakfast dishes are better with vegetables. Think of omelets, frittatas, even toast with kale and an egg. I prep some cooked greens in a three or four serving size, and keep them in a plastic zip bag so I can microwave a serving to eat with an egg for breakfast.

7. Drink your veggies:
Another breakfast idea is to juice your carrots, greens, and beets. Or throw them into a green smoothie.
I make a Green Smoothie every morning. LOTS of greens (spinach, mache, kale, etc.) with a piece of two of fruit like apples or berries and 2 cups of water. If you do NOTHING else, do this. It's so great for you and gives you a TON of vitamins and good stuff.

8. Eat a salad at every meal:
I buy bags of pre-washed greens and arugula for easy, fast salads. I also keep a jar of delicious homemade salad dressing in the fridge, which helps a lot. And salads aren't just for dinner or lunch; I am a big fan of salad with breakfast, whether it's a true breakfast salad or a simple pile of arugula next to a cheese omelet.

9. Substitute raw vegetables for crackers, pita, tortillas, and other breads:
 I eat a lot of baba ghanoush and other dips, and while I don't practice low-carb eating, I do find that a big container of cut-up bell pepper and cucumber is fresher and better for me than a box of pita chips.

10. Don't forget frozen vegetables:
While we may idealize that box of fresh, leafy greens straight from the farm, don't overlook the humble frozen veggie. They are often frozen right at the farm, picked at their peak, and personally I think that certain vegetables (peas especially) taste great from the freezer. And they are always good for soups, scrambles, and pasta — how many times have I realized I could dump a whole bag of frozen spinach into soup? Ta-da!

I'm hoping these tips will get you going and also suggest these to your friends ;)
Remember a Healthy mind needs a Healthy body ! Keep training !