Soldato
Over the past 10 months I've managed to loose around 4 stones through diet management and training.
Whilst recently I have not been training as much, I now have a lot more time on my hands to dedicate to it so I am looking at getting back in shape.
My stats are:
Age: 33
Weight: ~14.6 Stone
Height: 5ft 10"
I've got excess fat which I would like to burn off, I am currently trying to do this by running/jogging/skipping on alternative mornings.
I am going to rejoin a gym and start Kickboxing and boxing sessions also.
However.. there is not a lot of advice, sensible advice, out there for a stable fat burning diet for a Vegetarian.. does anyone on here have any tips?
Currently due to nerves, personal issues, I am consuing around 800 cals per day as my appetite has perished.. however I figure with the right diet and focus I can drive myself through this period and come out better for it.
The one diet I have found I have listed below in a spoiler.. it is a good start I guess but it lists items such as "300g vegetable moussaka" but doesn't link to a recipe so it kind of makes it pointless..
Whilst recently I have not been training as much, I now have a lot more time on my hands to dedicate to it so I am looking at getting back in shape.
My stats are:
Age: 33
Weight: ~14.6 Stone
Height: 5ft 10"
I've got excess fat which I would like to burn off, I am currently trying to do this by running/jogging/skipping on alternative mornings.
I am going to rejoin a gym and start Kickboxing and boxing sessions also.
However.. there is not a lot of advice, sensible advice, out there for a stable fat burning diet for a Vegetarian.. does anyone on here have any tips?
Currently due to nerves, personal issues, I am consuing around 800 cals per day as my appetite has perished.. however I figure with the right diet and focus I can drive myself through this period and come out better for it.
The one diet I have found I have listed below in a spoiler.. it is a good start I guess but it lists items such as "300g vegetable moussaka" but doesn't link to a recipe so it kind of makes it pointless..
Monday
Breakfast: 3 Weetabix with 120ml skimmed milk and 1tbsp dried fruit.
Snack: 2 plums.
Lunch: 1 toasted wholemeal bagel with low-fat soft cheese. Large salad with vinegar dressing. 200ml low-fat rice pudding.
Snack: 2 figs.
Dinner: 300g kidney bean casserole, served with 180g cooked brown rice. 100g quark cheese with 1tbsp honey and fresh blackberries.
Daily total: 1,732 calories, 315g carbs, 73g protein, 30g fat
Tuesday
Breakfast: 2 slices of rye bread with low-fat spread and peanut butter.
Snack: 1 banana.
Lunch: 300g vegetable moussaka.
Snack: 150g low-fat yoghurt with 150g seasonal berries and 1tbsp porridge oats.
Dinner: Low-fat macaroni cheese: cook 45g dry macaroni in 200ml skimmed milk. Drain and mix with 1tsp rapeseed oil, 30g low-fat cheese and parmesan to taste. Serve with steamed veg.
Daily total: 1,746 calories, 196g carbs, 73g protein, 81g fat
Wednesday
Breakfast: 6tbsp porridge oats in low-fat yoghurt with 1tbsp seeds and 1tbsp dried fruit.
Snack: 150-calorie cereal bar.
Lunch: Mix 100g quark cheese, 6 chopped cherry tomatoes and the juice of 1 lemon. Spread on 110g wholemeal baguette with herbs and black pepper.
Snack: 50g nuts and raisins.
Dinner: 140g cooked couscous in vegetable stock with 50g dried apricots. Serve with 80g feta cheese, chopped tomato, celery and grilled aubergine in 1tsp sesame seed oil.
Daily total: 1,973 calories, 245g carbs, 74g protein, 84g fat
Thursday
Breakfast: 2 baked potato waffles with 1 small can of reduced sugar and salt baked beans. 50g fresh orange juice.
Snack: 250ml shop-bought fruit smoothie.
Lunch: 300ml lentil soup. 1 wholemeal roll with low-fat spread and low-fat cream cheese.
Snack: 2 fig rolls. 1 cup of black tea.
Dinner: 2 Quorn sausages grilled and served with 'champ' (160g boiled new potatoes mashed with melted low-fat spread and fried onion), steamed vegetables and vegetable gravy.
Daily total: 1,650 calories, 214g carbs, 72g protein, 64g fat
Friday
Breakfast: 37g oat bran flakes with 120ml skimmed milk.
Snack: 2 rice cakes with peanut butter. 200ml skimmed milk.
Lunch: 180g bean salad, raw tomato and 200g vine leaves stuffed with rice.
Snack: 1 large pear.
Dinner: Vegetable tikka, 160g rice, 4tbsp chickpea dhal and raita (fat-free yoghurt with cucumber chunks).
Daily total: 2,000 calories, 235g carbs, 64g protein, 97g fat
Saturday
Breakfast: 3 Weetabix with 120ml skimmed milk and 1tbsp dried fruit.
Snack: 1 apple.
Lunch: Greek salad in 1 wholemeal pitta with low-fat hummus.
Snack: 35g plain popcorn.
Dinner: 120g Quorn and 200g mixed veg stir-fried in 10g rapeseed oil, with sweet chilli sauce to taste. 120g boiled egg noodles.
Daily total: 2,000 calories, 198g carbs, 102g protein, 94g fat
Sunday
Breakfast: 2 slices of wholemeal toast with almond butter.
Snack: 200g fruit salad.
Lunch: 100g falafel in 1 wholemeal tortilla wrap with reduced-calorie mayonnaise and chopped tomato.
Snack: 2 chocolate-covered marshmallows.
Dinner: 300g vegetable risotto,mixed with 100g cooked soya beans. 150g low-fat yoghurt with 200g fresh fruit salad.
Daily total: 1,784 calories, 235g carbs, 70g protein, 74g fat
Breakfast: 3 Weetabix with 120ml skimmed milk and 1tbsp dried fruit.
Snack: 2 plums.
Lunch: 1 toasted wholemeal bagel with low-fat soft cheese. Large salad with vinegar dressing. 200ml low-fat rice pudding.
Snack: 2 figs.
Dinner: 300g kidney bean casserole, served with 180g cooked brown rice. 100g quark cheese with 1tbsp honey and fresh blackberries.
Daily total: 1,732 calories, 315g carbs, 73g protein, 30g fat
Tuesday
Breakfast: 2 slices of rye bread with low-fat spread and peanut butter.
Snack: 1 banana.
Lunch: 300g vegetable moussaka.
Snack: 150g low-fat yoghurt with 150g seasonal berries and 1tbsp porridge oats.
Dinner: Low-fat macaroni cheese: cook 45g dry macaroni in 200ml skimmed milk. Drain and mix with 1tsp rapeseed oil, 30g low-fat cheese and parmesan to taste. Serve with steamed veg.
Daily total: 1,746 calories, 196g carbs, 73g protein, 81g fat
Wednesday
Breakfast: 6tbsp porridge oats in low-fat yoghurt with 1tbsp seeds and 1tbsp dried fruit.
Snack: 150-calorie cereal bar.
Lunch: Mix 100g quark cheese, 6 chopped cherry tomatoes and the juice of 1 lemon. Spread on 110g wholemeal baguette with herbs and black pepper.
Snack: 50g nuts and raisins.
Dinner: 140g cooked couscous in vegetable stock with 50g dried apricots. Serve with 80g feta cheese, chopped tomato, celery and grilled aubergine in 1tsp sesame seed oil.
Daily total: 1,973 calories, 245g carbs, 74g protein, 84g fat
Thursday
Breakfast: 2 baked potato waffles with 1 small can of reduced sugar and salt baked beans. 50g fresh orange juice.
Snack: 250ml shop-bought fruit smoothie.
Lunch: 300ml lentil soup. 1 wholemeal roll with low-fat spread and low-fat cream cheese.
Snack: 2 fig rolls. 1 cup of black tea.
Dinner: 2 Quorn sausages grilled and served with 'champ' (160g boiled new potatoes mashed with melted low-fat spread and fried onion), steamed vegetables and vegetable gravy.
Daily total: 1,650 calories, 214g carbs, 72g protein, 64g fat
Friday
Breakfast: 37g oat bran flakes with 120ml skimmed milk.
Snack: 2 rice cakes with peanut butter. 200ml skimmed milk.
Lunch: 180g bean salad, raw tomato and 200g vine leaves stuffed with rice.
Snack: 1 large pear.
Dinner: Vegetable tikka, 160g rice, 4tbsp chickpea dhal and raita (fat-free yoghurt with cucumber chunks).
Daily total: 2,000 calories, 235g carbs, 64g protein, 97g fat
Saturday
Breakfast: 3 Weetabix with 120ml skimmed milk and 1tbsp dried fruit.
Snack: 1 apple.
Lunch: Greek salad in 1 wholemeal pitta with low-fat hummus.
Snack: 35g plain popcorn.
Dinner: 120g Quorn and 200g mixed veg stir-fried in 10g rapeseed oil, with sweet chilli sauce to taste. 120g boiled egg noodles.
Daily total: 2,000 calories, 198g carbs, 102g protein, 94g fat
Sunday
Breakfast: 2 slices of wholemeal toast with almond butter.
Snack: 200g fruit salad.
Lunch: 100g falafel in 1 wholemeal tortilla wrap with reduced-calorie mayonnaise and chopped tomato.
Snack: 2 chocolate-covered marshmallows.
Dinner: 300g vegetable risotto,mixed with 100g cooked soya beans. 150g low-fat yoghurt with 200g fresh fruit salad.
Daily total: 1,784 calories, 235g carbs, 70g protein, 74g fat