Weight Loss Diet Plan Chart for Women Plan for Women for Men Hindi Plan in Urdu Chart for Indian: Weight Loss Diet Plan For Women Chart for Women Plan for Women for Men Hindi Plan in Urdu Chart for Indian Women in Urdu Chart in Hindi

Weight Loss Diet Plan For Women Biography

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1. For the Animals With every piece of chicken, cow, pig, turkey, duck, lamb, or veal calf you don’t eat, you are opting out of a system that slaughters roughly 10 billion land animals for food each year in America, according to estimates from the Humane Society of the United States. (That’s not even counting fish.) Vegan diets take the notion one step further by eschewing all animal products, including eggs and dairy.

2. For the Environment “Livestock’s Long Shadow,” an oft-referenced 2006 report issued by the United Nations, had some environmentalists choking on their cheeseburgers: The livestock sector generates more than 18 percent of the world’s greenhouse gas emissions. Factory farms are also major contributors to land erosion and water pollution.

3. For Your Health Vegetarians have a lower risk of colon and bowel cancers, and some studies suggest a link between plant-based diets and reduced instances of Alzheimer’s disease. Going veg also offers significant improvements to quality of life. “In our research studies, we see changes almost instantly,” says Neal D. Barnard, MD. “Within the first day or two, digestion improves. After a few weeks, blood pressure and cholesterol are noticeably improved, and if a person has diabetes, it is usually dramatically better too.”

Mix ‘n’ Match Meals: Week 1
We enlisted nutritionist Dawn Jackson Blatner, RD, LDN, author of The Flexitarian Diet, to create a vegetarian meal plan that proves how easy it is to make delicious, nutrient-packed meals without overdoing it on calories. Each breakfast, lunch, and dinner contains about 400 calories and averages 16 grams of protein; each 200-calorie snack averages 6.5 protein grams. Mix and match to your heart’s content: by choosing three meals and two snacks a day, you’ll get flavor, satisfaction, and a balance of essential nutrients in just 1,600 calories.

Breakfasts

1. Green Energy Smoothie
Blend 1 cup soymilk, 1 banana, 2 cups loosely packed chopped kale, and 1/4 cup ice cubes until smooth. Serve with 1/4 cup raw almonds.

2. Apple-Cheddar Melt
Layer thin apple slices and 1 slice 2% low-fat or vegan Cheddar cheese between 2 slices sprouted whole-grain bread. Broil or toast 6 minutes.

3. Fast Waffles with Fresh Blueberry Syrup
Purée 3/4 cup fresh blueberries with 1 Tbs. maple syrup in blender; pour over 2 toasted whole-grain freezer waffles, and top with 3 Tbs. almond slivers.

4. Melon & Cottage Cheese
Serve 1 cup chopped melon with 3/4 cup low-fat cottage cheese. Top with 2 Tbs. each chopped fresh mint and chopped walnuts. Serve with 2 rye crisp crackers.

5. Santa Fe Breakfast Burrito
Heat 1 tsp. olive oil in small skillet over medium heat. Add 4 oz. mashed tofu, 1/4 cup canned black beans, 2 Tbs. chopped canned green chiles, and 1/8 tsp. turmeric; sauté 3 minutes, or until hot. Wrap mixture and 4 avocado slices in 8-inch whole-grain tortilla.

6. Oatmeal Deluxe
Top 1 cup cooked oatmeal with 1/2 cup raspberries, 2 Tbs. raw almond slivers, 2 Tbs. toasted unsweetened shredded coconut, and 2 tsp. maple syrup.

7. Plum Parfait
Layer 3/4 cup plain nonfat Greek yogurt, 1/2 cup chopped plums, and 1/4 cup chopped pistachios. Top with 2 Tbs. low-fat granola.

Lunches

1. Mediterranean Plate
Serve 6 Tbs. hummus, 6 kalamata olives, 1 toasted whole-grain pita (cut into triangles), 1/2 cup cucumber slices, and 1/2 cup baby carrots.

2. Edamame & Broccoli Rice Bowl
Whisk together 1 Tbs. chunky natural peanut butter, 2 Tbs. 100% pineapple juice, 1 Tbs. water, and 1 tsp. low-sodium soy sauce. Toss with 2 cups broccoli florets and 1/2 cup shelled edamame; sauté 8 minutes. Serve over 1/2 cup cooked brown rice.

3. Greek Lentil Salad with 1 whole-grain pita, cut into triangles.

4. 2 slices Zucchini-Goat Cheese Pizza

5. Guac & Greens Burrito
Wrap whole-grain tortilla around 1/2 cup vegetarian refried beans, 1/4 cup steamed spinach, and one-third avocado mashed with 2 Tbs. green salsa.

6. Pesto & White Bean Quinoa
Combine 1 Tbs. prepared pesto, 1/2 cup canned white beans, 1/2 cup halved cherry tomatoes, 1/2 cup baby spinach, and 2 Tbs. almond slivers. Serve with 1/2 cup cooked quinoa.

7. Fast Noodle Soup
Bring 3 cups low-sodium vegetable broth and 2 oz. dry whole-grain fettuccine to a boil; boil 6 minutes. Add 1 cup broccoli slaw and 2 oz. cubed extra-firm tofu; simmer 5 minutes. Top with 1 tsp. low-sodium soy sauce and 2 Tbs. each chopped green onion, chopped cilantro, and dark sesame oil.

Dinners

1. Sugar Snap and Snow Pea Stir-Fry served over 1/2 cup brown rice.

2. One Pot Pasta Primavera

3. Tofu Dengaku with Celery Root Pureé served with 1 cup steamed broccoli tossed with 2 tsp. sesame oil.

4. Charro Beans with Chipotle Sausage

5. Vegetable Pot Pies served with 1 cup romaine salad topped with 2 Tbs. walnuts and 1 Tbs. crumbled blue cheese.

6. Vegetable Rosti with Tomato-Corn Relish served with 1/2 cup prepared lentil soup.

7. Black Bean Taco Salad
Toss 3 cups shredded romaine, 1/2 cup canned black beans, one-third chopped avocado, and 2 Tbs. each chopped green onion and salsa; top with 12 crumbled tortilla chips.

Weight Loss Diet Plan For Women Chart for Women Plan for Women for Men Hindi Plan in Urdu Chart for Indian Women in Urdu Chart in Hindi