In this 7-day vegetarian meal plan, we incorporate a week of delicious plant-based recipes tailored for beginners—meaning we repeat several breakfasts and lunches and try to keep dinner fairly simple. The goal is to enjoy cooking more plant-based meals at home and reap the health benefits without feeling like you're spending too much time in the kitchen. We set this plan at 1,500 calories a day and included modifications for 1,200 or 2,000 calories a day, depending on your needs.

Related: Easy Plant-Based Recipes for Beginners

The definition of a plant-based diet is a bit vague because there's no agreed upon "final" definition. For the purpose of this plan, plant-based means vegetarian, so we didn't include meat but included dairy and eggs. For others, plant-based might mean a completely vegan diet or it might simply mean that you focus primarily on plant-based proteins and try to eat meat sparingly. Whatever it means to you, it's always a good idea to increase your vegetables, fruits, whole grains and legumes because they are high in fiber, an important nutrient that 95% of us don't get enough of.

Plant-Based Diet Benefits

How to Shop for a Plant-Based Diet

You'll often hear the advice to shop around the perimeter of the grocery store to avoid eating processed foods. While it's true that the outside aisles are where you'll find produce, yogurt and tofu, there's a lot of nutritious foods to be found in the inner aisles of the grocery store. There you'll find whole grains like quinoa, brown rice and oats as well as dried and canned beans, nuts and seeds, and frozen fruit and vegetables. It's a good idea to stock up on canned and dried beans and lentils—they're shelf-stable and a handy pantry item to have on hand.

For protein, focus on minimally-processed sources like beans, lentils, nuts and whole grains and try to limit heavily processed vegetarian proteins like soy "hot dogs" or imitation meats. They tend to be very high in sodium and don't pack in the nutritional benefits compared to their less-processed plant-based options.

Related: 6 Best Tips for Eating Plant-Based on a Budget

Plant-Based Diet Foods List

Prepare Cinnamon Roll Overnight Oats to have for breakfast on Days 2 through 6.

Make Thai-Style Chopped Salad with Sriracha Tofu to have for lunch on Days 2 through 5.

Whip up Citrus Vinaigrette to have throughout the week.

Day 1Beefless Vegan Tacos

Breakfast (304 calories) A.M. Snack (95 calories) Lunch (374 calories) P.M. Snack (206 calories)

1/4 cup dry-roasted unsalted almonds

Dinner (509 calories)
Day 2

Mexican Quinoa Salad

Breakfast (258 calories) A.M. Snack (341 calories)

1 cup low-fat plain Greek yogurt

1 medium peach

3 Tbsp. slivered almonds

Lunch (332 calories) P.M. Snack (131 calories) Dinner (458 calories)
Day 3

 Eggs in Tomato Sauce with Chickpeas & Spinach

Breakfast (258 calories) A.M. Snack (95 calories) Lunch (463 calories) P.M. Snack (274 calories)

1/3 cup dried walnut halves

1 medium peach

Dinner (419 calories)
Day 4 Greek Salad with Edamame

Breakfast (258 calories) A.M. Snack (206 calories)

1/4 cup dry-roasted unsalted almonds

Lunch (390 calories) P.M. Snack (124 calories)

3/4 cup low-fat plain Greek yogurt

Dinner (515 calories)
Day 5 Avocado Salad

Breakfast (258 calories) A.M. Snack (166 calories)

1 cup low-fat plain Greek yogurt

Lunch (390 calories) P.M. Snack (139 calories)

18 dry-roasted unsalted almonds

Dinner (563 calories)
Day 6 Pan of Pesto Ravioli with Spinach and Tomatoes

Breakfast (258 calories) A.M. Snack (178 calories)

1 cup low-fat plain Greek yogurt

1/4 cup strawberries, halved

Lunch (420 calories) P.M. Snack (131 calories) Dinner (510 calories)
Day 7 Veggie & Hummus Sandwich
Breakfast (304 calories) A.M. Snack (166 calories)

1 cup low-fat plain Greek yogurt

Lunch (420 calories) P.M. Snack (62 calories) Dinner (548 calories)

Piling on the pounds in lockdown? Or just bored and want to try a new diet? Try this keto diet plan. Research shows that following a keto diet is an efficient way to send your body into 'fat-burning mode' so you will be slimmer faster, and this 1-week keto diet plan is a great way to start. 

Put together a 1-week keto meal plan to help you get started in your weight loss journey. Starting the keto diet can seem daunting but with the sample keto meal plan below, it should seem doable at least.

• How to lose weight with fasting 

When you try to put your own keto diet meal plan together, you will need to remember that in order for your body to go into ketosis – a metabolic state when your body mainly uses ketones from fat for fuel as opposed to glucose from carbohydrates – you will need to keep your carbs levels low each day. And we mean really low: calories from carbs should be under 5% of your total calorie intake and definitely under 50 grams a day. Strict keto even goes a step further and requires you to keep the carb levels as low as under 20 grams a day.

• Best jerky: beef, vegetarian and vegan jerky and biltong for high protein and low guilt. Although you have to let go some of the popular food items when you're on keto, you will be rewarded with being able to eat more cheese and meat than you ever thought you could. Better still, even if you follow a relatively strict keto diet meal plan, you can still have a wide variety off food and take in ample amount of micro and macro nutrients.

• How to get a six pack: a six-pack of top tips plus the best abs exercises to tone up to a flat stomach

 Keto diet meal plan: benefits of ketogenic diet

Modern day ketogenic diet was introduced – and still use for today – to treat neurological diseases like epilepsy and therefore it has been researched extensively. Apart from epilepsy, there are studies showing that following a keto diet meal plan can help reduce risk of heart disease, treat cancer, reduce symptoms of Alzheimer's and Parkinson's disease and even to treat acne.

• Lose weight at home: you must follow this top nutritionist's lockdown weight loss advice

As well as all that, keto can reduce insulin levels in the blood (lack of carbs/sugar spikes throughout the day) and many people claim keto diet made them more relaxed and "less on the edge".

From a dietary point of view, the effects of keto is similar to fasting: due to lack of carbs, your body will start breaking down fat into ketones and use that as fuel. Once you are on keto for a while, your body will get more efficient in breaking down fat, let it be dietary fat or the ones stored in your body, making you lose weight faster. 

Keto diet meal plan: what can you eat on keto

Most types of meat and cheeses are allowed on keto, so are eggs, cream, butter and healthy oils like avocado or olive oil. You could also have black coffee and green tea without any sugar.

Things to avoid: processed and low fat dairy products have additives and plenty of sugar in them, making them unsuitable for keto (and generally not healthy). Milk also has lactose (milk sugar) in it so be careful not to introduce too much milk into your keto diet meal plan.

Keto diet meal plan: what vegetables can you eat

Most of the green vegetables are good to go but bear in mind that many types vegetables will add to your carbs mainly, so thread them lightly. Try to keep them varied, even throughout the day so you won't get bored with any one of them.

Things to avoid: root vegetables such as potatoes, carrot, parsnip etc. All types of grains and rice.

Pro tip: spinach is best to have raw (washed, however), since wilted spinach just doesn't have the same mouthfeel. 100 grams of raw spinach with some olive oil, salt, pepper and a teaspoon of balsamic vinegar makes an excellent base for a salad.

PLEASE NOTE: The below carbohydrate content is /100grams.

Keto diet meal plan: what fruits can you eat

Modern day fruits have been engineered through selective crossbreed crops to be super sweet and less fibrous so popular fruits – such as apples, pears, grapes, oranges – are not allowed on keto diet. Good news is, after the initial period of sugar deprivation, you won't crave for these anymore.

Avocado: 12 grams

Raspberry: 7.1 grams

Blackberry: 7.8 grams

Lemon: 9 grams

Cantaloupe melon: 8 grams

Feel free to snack on dried meat like jerkies or biltongs 

Keto diet meal plan: best keto snacks

Pecan nuts: 4 grams

Brazil nuts: 4 grams

Macadamia nuts: 5 grams

Hazelnut: 7 grams

Walnut: 7 grams

Dark chocolate (

Aerosol cream (no added sugar): 6 grams

Aioli: 0 grams

Guacamole: 2 grams

Salsa: 3 grams

Soy sauce: 5 grams

Keto diet meal plan: best keto supplements

Bulk Powders Complete Keto Shake: each 50g serving contains 10.6 grams of fat, 7.4 grams of carbs and 22 grams of protein.

Purition Meal Replacement Shake: a 40 gram serving of Purition (Chai Latte flavour) contains 15.7 grams of protein, 13 grams of fat and only 3 grams of carbs.

One Pro Nutrition Ultra Hydration Tabs + Caffeine: want to top up your vitamin levels? These tablets contain a mix sodium, potassium, calcium, magnesium, zinc and caffeine and quickly dissolve in water.

The Protein Works Super Greens: this mix has loads of good stuff in it like spirulina powder, organic alfalfa powder, moringa powder and kelp. Comes in four flavours, too.

MyProtein Protein Light Bar: this protein bar is low on carbs (2.6 grams per bar) and ridiculously high on fibre and protein (26/20 grams, respectively). It has 6.2 grams of fat per bar, for the record.

Prime Beef Bars: [Per bar] Protein: 10 grams | Fat: 6 grams | Sugar: 3.4 grams

Complete 1-week keto diet meal plan
Monday

Breakfast: two eggs scrambled cooked on butter with diced tomatoes and some cheddar blocks

Mid-morning: handful of walnuts and a block of dark chocolate

Lunch: grilled chicken breast on a bed of spinach with some herby yoghurt dipping

Tea: portion of green olives with blue cheese

Dinner: protein shake with peanut butter and cream

Tuesday

Breakfast: greek yoghurt with linseed, protein powder and peanut butter

Mid-morning: fresh guacamole

Lunch: feta and tomato frittata

Tea: naked bacon burger with melted cheese

Dinner: hazelnuts with dark chocolate

Wednesday

Breakfast: omelette with asparagus and camembert cheese

Mid-morning: bacon strips with soft cheese dip

Lunch: steak on a bed of rocket with fresh salsa

Tea: boiled eggs and cucumber sticks with aioli

Dinner: brazil nuts and olives

Thursday

Breakfast: fried eggs on butter with avocado and rocket

Mid-morning: dark chocolate mixed with greek yoghurt and zero calorie syrup

Lunch: baked salmon with kale and tzatziki dip

Tea: cheese rolls with celery and sour cream dip

Dinner: handful of hazelnuts

Friday

Breakfast: egg and cheese stuffed peppers

Mid-morning: greek yoghurt with keto granola

Lunch: beef stir-fry with cabbage and mushrooms

Tea: salsa with crispy bacon strips

Dinner: tuna salad with spinach and parmesan cheese

Saturday

Breakfast: bacon and eggs

Mid-morning: keto chia pudding with berries

Lunch: cauliflower rice with sauteed shrimp and seafood 

Tea: mozarella salad with greens

Dinner: keto pancakes (made from almond flour, eggs and cream cheese) with peanut butter 

Sunday

Breakfast: keto breadless BLT sandwich (use eggs instead of bread)

Mid-morning: olives and cheese cubes

Lunch: Sunday roast with pork, cauliflower cheese, Brussels sprouts and broccoli

Tea: keto cheesecake (made with almond flour and cream cheese)

Dinner: lettuce chicken boats with parmesan

Our lives have changed immeasurable over the last 50 years, we have gone from being an incredibly active rural society to one that is based largely in cities that spends more time sat on our backsides than we do on our feet. This has led to many health complications but also, thankfully, a newfound drive to be fit and healthy in our daily lives, with the goal to increase our life expectancy and feel better within ourselves.

There are countless blogs and television shows that espouse ways to get fit and advise healthy habits to adopt that it can be a nightmare knowing where to start. But, never fear, as here we are going to summarize the best healthy habits that you should be adopting right now if you want to improve the quality of your life.

Exercising is one of the most important things you can do if you want to remain fit and healthy. If you start every morning with a yoga session or a run then you will be waking yourself up for the day ahead, filling yourself with motivation, and kick-starting your metabolism. Not only will you gain these benefits, but many studies have shown that regular exercise can also help your mental health as your body will naturally release endorphins helping you to feel good. Furthermore, exercise will help you to lose weight and that is incredibly important if you want to keep your body in good condition. Excess weight and fat can hamper our internal organs and put pressure on our joints and tendons, leading to complications in later life. So, pull on those trainers and head out for a run, your body will really appreciate it!

Unfortunately in the 21st century, our planet is turning into an obese world where processed foods are the norm alongside sugary fizzy drinks. It is no wonder that so many people are diabetic when that is their diet. Fresh fruit and vegetables should be the base of your diet, supplemented by pulses, fish, and lean meats. Of course, you are allowed a treat every now and again, we are not all saints, but make the bulk of your diet healthier and you will wake up with a spring in your step as you see those pounds disappear and that six-pack return.

In the age of coronavirus, our personal hygiene has never been more important not only for ourselves but also for those around us. It is important to wash your hands at every turn and if you are venturing out in public you should wear a facemask. I was discussing this subject with experts at www.healthysoleplus.com and they even suggest that you should be disinfecting your feet every time that you enter your home or your office to stop the spread of the virus in its tracks. In this day and age with many vulnerable people around, it really is vital that we take our personal health and hygiene seriously.

4. Sleep More
5. Drink more water

We may have known a warm cup of coffee as an essential part of our morning ritual. Without it, we might not be able to function as effectively daily. Whether it has caffeine present or is decaffeinated, drinking a single cup of joe can help make our day. In fact, it has surprising health benefits that only a few of us have known until now. Registered dietitian Cynthia Sass has expounded these health benefits in detail via Health:

Supports Happiness 

One study confirmed that coffee helps boost happiness. The researchers found that drinking coffee is linked to positive emotions such as pleasure, kindness, affection and, yes, happiness. They also noted that no negative emotions were tied to coffee consumption. 

A Harvard study of over 50,000 women found that increased caffeinated coffee consumption decreased risk of depression.

Has Antioxidants 

Contrary to popular belief, coffee beans are actually seeds found inside a small and bright-red or yellow fruit. Both the seeds and the fruit are rich in antioxidants. One study found coffee itself to be the single greatest contributor to total antioxidant intake. This is important because 65 percent of American adults drink coffee, while only one in 10 eat the minimum recommended five daily servings of fruits and vegetables.

Still, the antioxidants present in coffee are linked to health protection. A poly-phenol called chlorogenic acid has been shown to reduce inflammation and may play an important role in protection from chronic diseases such as obesity.

In addition, coffee fruit can also be converted into compost or dried and brewed as tea. Since the fruit itself contains caffeine, it is also used in energy drinks and some other products.

Can Reduce Diabetes Risk 

One meta-analysis of 30 previously published studies found that coffee consumption is inversely associated with type 2 diabetes risk. It stated that for every daily cup of coffee, chance of developing the disease decreased by 6 percent. The authors said that the possible reasons for the link include coffee's anti-oxidative and anti-inflammatory effects, its ability to boost calorie burning and its impact on the makeup and diversity of health-protective gut microbes.

Tied To Lower Rates Of Diseases 

Coffee is found by studies to potentially protect against certain cancers, including breast, colorectal and prostate cancers, as well as heart disease and Parkinson's disease. Also, lifelong coffee/caffeine consumption is linked to prevention of cognitive decline and reduced stroke risk.

Caffeinated coffee also helps in brain health. It increases alertness and can also improve memory for up to 24 hours after consumption.

Boosts Workouts

Caffeine is found by several studies to enhance athletic performance in moderation. The effects include improved blood circulation, increased muscle strength, endurance and power, in addition to reduced pain. In other words, coffee can help boost your workouts, leading to better muscle strength and/or endurance. 

A study published in the Journal of Applied Physiology found that consuming both carb and caffeine after an intense workout can cause carbohydrate stores in the muscles to be rapidly replenished. That combo resulted in a 66 percent increase in muscle glycogen (carbs in storage form) four hours after an intense exercise. This increase in energy reserves levels up your ability to exercise harder and/or longer if you are ready to up your heart rate.

Is Not Dehydrating If Taken Consistently 

Caffeine has long been under fire for its role in dehydration due to its diuretic effect, which triggers fluid loss. However, recent research indicates that after about four days of consistent caffeine intake, your body adjusts, negating the dehydrating effect. The key is consistency. The diuretic side effects, which include headache and low energy, are felt if you sometimes drink one or three cups in the morning or if you occasionally reach for a cup in the afternoon.

Instant Indian healthy breakfast for your kid's lunchbox

Recommended by Dt. Poonam Agrawal 

Bread Upma

Cook time: 10 minutes

Prep time: 10 minutes

Serves: 2

This instant breakfast snack can be made out of pav, buns, or multigrain bread. It has the goodness of onions (anti-bacterial), chillies (balances blood sugar levels), cilantro (vitamin C and folate) and lemon juice.

Ingredients:

8-10 pav or bread slices, shredded  

1 large onion, sliced  

2 green chillies, finely chopped  

2 tbsp butter or oil   

2 tbsp lemon juice  

1 tbsp fresh coriander leaves for garnish, chopped 

Salt to taste

For tempering:

¼ tsp mustard seeds  

½ tsp urad dal  

Method:

Instant Indian Breakfast Recipes To Start Your Day On A Healthy Note

Recommended by Dt. Poonam Agrawal 

Bored with the regular options of poha, parathas, upma, and bread-butter-jam for breakfast? It’s time to add more variety to your breakfast menu without compromising on healthy factors. And, if you’re worried that these sumptuous dishes will make you spend more time in the kitchen, there would be no need! These instant recipes by culinary expert Gita Hari, who is a renowned curator of sattvik cuisine, are easy, quick, and delicious. Read on.