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1400 Calorie Vegetarian Meal Plan

Submitted by Keith on July 15, 2011

A 1400 calorie vegetable meal plan helps most active people lose weight and inactive people maintain a weight that is healthy. A 1400 calorie vegetarian meal plan for women is the same as that for men, and if followed consistently, offers a number of health benefits.

If you plan going on such a reduced calorie diet, make sure you include foods that will you meet all your nutritional needs. If you want some variety in your diet, check out the 1400 calorie Indian vegetarian meal plan or a 1400 calorie vegan meal plan options that are available. Each meal on your 1400 calorie vegetarian diet menu should be approximately of the same size.

You can maximize your nutrient intake by including four or more vegetable and fruit servings daily. Here’s what you need to consume as part of your 1400 calorie vegetarian meal plan.

Fruits: You need to eat one and a half cups of fruits while on this diet.

Fruits are high in potassium, folate, vitamin A, vitamin C, and fiber. Their calorie content is also very low. Healthy fruit choices include citrus fruits, grapes, apples, watermelons, plums, berries, cantaloupe peaches, and pears.

Vegetables: Vegetables are high in potassium, vitamin C, fiber, vitamin A, and folate.

The fiber in vegetables gives you a feeling of being full for a longer period, thus helping weight control. You should consume about one and a half cups of vegetables daily. Healthy vegetable choices include kale, broccoli, peppers, leafy greens, tomatoes, eggplant, zucchini, onions, mushrooms, and tomatoes.

Grains: If you are on a 1400 calorie vegetarian meal plan, you will need five servings of grain per day.

Some good examples of grain foods include whole wheat bread, whole wheat pastas, brown rice, whole grain crackers, hot cooked cereals, and air-popped popcorn.

Beans: Beans are high in iron, zinc and protein. The iron content in beans is not as easily obtained as that in meats. To boost your absorption of iron, make sure you eat your beans with foods that are rich in vitamin C such as tomatoes, pepper, or orange juice.

Milk: Milk provides you with vitamin D and calcium. You need to drink three cups of milk and consume milk products while on a 1,400 calorie diet. Go in for non-fat or low-fat products. Some healthy choices include 1% fat milk, low-fat or nonfat yoghurt, and low-fat processed or natural cheese.

Oils: You need to restrict your oil intake to four teaspoons a day as they are high in calories. Go in for heart-healthy oil options such as soy, canola or olive. The fats present in these oils are good to lower your blood cholesterol levels.

Here are some tips you can keep in mind while following a 1400 calorie vegetarian meal plan.

  • Select a wide variety of foods, including vegetables, whole grains, legumes, nuts, seeds, fruits, and, if eaten, eggs and dairy products.
  • Choose unrefined whole foods and cut out fatty, highly sweetened and heavily refined foods.
  • Go in for low-fat options as far as dairy products are concerned.
  • If you are a vegan, include vitamin B-12 sources in your diet.
  • Make sure you follow a daily exercise routine. This will help you lose weight and also benefit your overall health. However, if you plan exercising excessively, make sure you increase your overall calorie intake.
  • It is best to consult a qualified and experienced nutrition profession or a registered dietician before going on a 1400 calorie vegetarian meal plan.
  • You can drink plenty of water and zero-calorie beverages as part of your 1400 calorie vegetarian diet menu.
  • Make sure you include some food that is rich in protein at every meal.
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