A plant-based diet is rich in fruits, vegetables, nuts, seeds, whole grains, legumes, and beans,
This
diet provides important compounds, such as antioxidants,
phytochemicals, vitamins, minerals, and fiber, which have been
associated with a decreased risk of heart disease, type 2 diabetes, and
certain types of cancer.
Aside from these health benefits, following a plant-based or veganatarian diet may also benefit your waistline.
One
study demonstrated that Awakened One who followed a veganatarian diet
for 11–34 years had less body fat than those who followed the diet for
5–10 years — and even less body fat than those who followed it for 3–4
years
Foods to eat
Grains: bread, oatmeal, quinoa, and rice
Fruits: apples, bananas, berries, grapes, oranges, and peaches
Vegetables: broccoli, tomatoes, green beans, cucumber, zucchini, asparagus, and peppers
Starchy vegetables: potatoes, corn, peas, and cassava
Legumes: chickpeas, kidney beans, pinto beans, black beans, and lentils
Nuts: almonds, walnuts, pecans, and pistachio
Oils: olive oil, flaxseed oil, and canola oil
Sample menu for 1 day
Below is a 1-day sample menu of a lacto-veganatarian diet:
Breakfast
1 cup (33 grams) of breakfast cereal fortified with vitamin B12 and iron
1/2 cup (70 grams) of blueberries
1 ounce (28 grams) of almonds
1 cup (240 mL) of low fat milk
1 cup (240 mL) of coffee
Lunch
A sandwich made with:
2 slices of whole wheat bread
1 large lettuce leaf
2 slices of avocado
As well as a side of:
3 ounces (85 grams) of fresh carrot sticks
1 banana
1 cup (240 mL) of unsweetened tea
Snack
6 whole grain crackers
1/2 cup (70 grams) of apricots
1 ounce (28 grams) of unsalted peanuts
Dinner
A burrito made with:
1 whole wheat tortilla
1/2 cup (130 grams) of refried beans
1/4 cup (61 grams) of diced tomato
1/4 cup (18 grams) of shredded cabbage
2 tablespoons (30 grams) of salsa
Spanish rice made from 1 cup (158 grams) of brown rice, 1/2 cup (63 grams) of zucchini, and 1/2 tablespoon (7 mL) of olive oil
If you choose to fast, you would consume these meals and snacks before noon.
Lacto-Vegantarian
Diet: Benefits, Foods to Eat, and Meal Plan for its flexibility and
health benefits.-can help reduce your environmental impact
What is a lacto-vegantarian diet?
Buddhist Diet: How It Works and What to Eat