30-Day Vegetarian Diet

Pescetarian

The 30-Day Vegetarian Diet blends American cooking with Asian vegetarian concepts. Of course this diet is meatless, but fish, eggs and dairy are allowed. The diet is a Pescetarian version of vegetarianism and features delicious, low calorie, nutritionally balanced vegetarian meals. 

This eBook actually contains two 30-day diets: a 1,500 Calorie diet, and for even faster weight loss a 1,200 Calorie diet.  And both diets have a meal plan (menu) for each and every one of the 30 days.

On the 30-Day Vegetarian Diet, most women lose 10 to 15 pounds – depending on whether the 1,500 or 1,200 Calorie diet is selected.  Smaller women, older women and less active women will lose a bit less and larger women, younger women and more active women often lose much more.  Most men lose 10 to 15 pounds – depending on whether they choose the 1,500 or 1,200 Calorie diet.  Smaller men, older men and less active men will lose a bit less and larger men, younger men and more active men often lose more. 

Many health-care professionals think eating a healthy vegetarian diet is one of the best things you can do for your short-term and long-term health. So lose weight the healthy way. Go vegetarian!

CONTENTS
Vegetarian Types
The Best Weight-Loss Diets
Begin with a Medical Exam
What’s in This eBook?
Which Calorie Level is for You?
Expected Weight Loss
Guidelines for Healthy Eating
Exchanging Foods
Two Nights Off
Frozen Dinners
Eating Out
30-Day Diet Info
Important Notes

1500-CALORIE MEAL PLANS
Days 1 to 10
Days 11 to 20
Days 21 to 30

1200-CALORIE MEAL PLANS
Days 1 to 10
Days 11 to 20
Days 21 to 30

RECIPES & DIET TIPS
Day 1 Recipe: Baked Herb-Crusted Cod
Day 2a Recipe: French-Toasted English Muffin
Day 2b Recipe: Polenta-Stuffed Peppers 
Day 3 Recipe: Crumbly Tofu Scramble
Day 4 Recipe: Easy Penne Pasta
Day 5 Recipe: Frozen-Fish Dinner
Day 6 Recipe: Grandma's Pizza
Day 7 Recipe: Vegetarian Dinner - Out
Day 8 Recipe: Baked Salmon with Salsa
Day 9 Recipe: Portobello Mushroom Burger
Day 10 Recipe: Wild-Blueberry Pancakes
Day 10b Recipe: Lo-Cal Eggpalnt Parmesan 
Day 11 Recipe: Mexican Beans & Rice
Day 12 Recipe: Fish Dinner - Out
Day 13 Recipe: Pasta with Marinara Sauce
Day 14a Recipe: Lo-Cal Smoothie 
Day 14b Recipe: Frozen-Fish Dinner 
Day 15 Recipe: Vegetables with Couscous 
Day 16 Recipe: Baked Red Snapper
Day 17 Recipe: Tofu-Veggie Stir Fry 
Day 18 Recipe: Grilled Swordfish
Day 19 Recipe: Vegetarian Dinner - Out
Day 20 Recipe: Quick Pasta alla Puttanesca
Day 21 Recipe: Frozen-Pasta Dinner
Day 22 Recipe: Tomato Risotto Salad
Day 23 Recipe: Beans & Greens Salad
Day 24 Recipe: Four Bean Plus Salad
Day 25 Recipe: Tofu with Veggies & Peanuts
Day 26 Recipe: Grilled Scallops & Polenta
Day 27 Recipe: Fettuccine in Summer Sauce
Day 28 Recipe: Frozen Vegetarian Dinner
Day 29 Recipe: Barbequed Shrimp
Day 30 Recipe: Tofu Steak with Veggies 

Appendix A: Vegetarian Background & Nutrition
Vegetarian Benefits
Vegetarian Nutrition
Protein
Iron
Vitamin B12
Fatty Acids
Calcium
Vitamin D
Tofu Info
Buying Tofu
Preparing Tofu
Leftover Tofu

Appendix B: Vegetarian Soup

Appendix C: Frozen Food Safety

Appendix D: Calories in Foods