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Based in Hawaii, Jill Corleone is a registered dietitian who has been writing and lecturing on diet and health for more than 10 years.
Lacto-ovo vegetarians exclude meat, fish and poultry from their diets, but include dairy and eggs, making it easier for them to meet their nutrient needs than vegans who don't consume eggs and dairy products.
Legumes and soy products provide the lacto-ovo vegetarian with protein, iron, folate and fiber.
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It’s hard to find 21 Day Fix vegetarian sample meal plans and we could all probably use as much as help as we can find! A well-planned lacto-ovo vegetarian diet can reduce your risk of diabetes and heart disease, and help you maintain a healthy weight, according to the American Dietetic Association.
Including more monounsaturated and polyunsaturated fats in your diet can help reduce your blood cholesterol levels. Because egg yolks are high in cholesterol, eating too many a week can increase your blood cholesterol levels.

Most healthy adult men and women can maintain a healthy weight consuming 2,000 calories a day. Healthy vegetable choices include kale, spinach, broccoli, cauliflower, green beans, peppers, sweet potatoes, cucumbers and mushrooms. If you forgo meat, making no other changes to your diet, chances are you will come up short when it comes to meeting your vitamin and mineral needs. Including dairy foods and eggs is a surefire way to get your protein needs met, but other nutrients, such as calcium, iron, zinc, and vitamins B12 and D, are often lacking. Depending upon your activity level, your individual calorie needs may vary somewhat, however.
Milk or yogurt is an excellent breakfast choice; both are good sources of calcium and protein. Add a ¼ cup of wheat germ, an excellent source of zinc, and a banana or cup of blueberries for a healthful meal.
Whole-grain waffles or pancakes with applesauce and a glass of nonfat milk is another nutritious idea. If you are a cereal-lover, go for a packet of plain instant oatmeal, or even better, put some Scottish oats in your slow cooker the night before and enjoy a steaming hot bowlful with little morning effort. Peanut or almond butter on whole-grain bread with a sliced banana makes a filling and delicious lunch.
A cup of lentil soup with some whole-grain crackers and a slice of low-fat cheese is another satisfying choice.

Choose nonfat milk instead of ice tea or soda pop for extra vitamin D, B12, protein and calcium. Other meatless main dish ideas include bean burritos, pasta primavera, black bean tacos, stuffed baked potatoes or vegetable soup and grilled cheese sandwiches on whole-grain bread. For dessert, choose nonfat frozen yogurt with fresh raspberries, a baked apple or fruit compote. Eat 1 cup of roasted soynuts and you’ll meet your daily zinc requirement of 8 milligrams. Keep a granola bar or some dried fruit and nuts in your purse so you have nutritious choices always on hand. Department of Agriculture National Agricultural Library: Special Audience Food Pyramids About the Author Sue Roberts began writing in 1989. Butter Healthy Food for Traveling More Side Items for a Healthy Kid's Lunch Healthy Alternatives to Put on a Sweet Potato Does a Pear Contain Starch? Advantages of the Fruit Dates The Grams of Sugar & Carbs in a Banana Healthy Lifestyle Tips How to Mix Fat-Burning Foods to Get the Maximum Results Related Articles Vegetarian Protein Recommendations Can Vegetarians Take Fish Oil Capsules?

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