By Julie P. Bolick, MS,RDN,LDN,CLS,FNLA
Registered Dietitian Nutrition and Clinical Lipid Specialist
Meatless meals are a great way to reduce cholesterol and improve heart and overall health. Rather than meats and fish, they consist mostly of plant-based foods including whole and unprocessed grains, fruits, vegetables, beans, split peas, lentils, soy, nuts, peanuts, seeds, oils, and herbs. A vegetarian’s diet includes eggs and low-fat dairy products, while a vegan diet eliminates all animal foods. Vegans typically need to supplement their diet with vitamin B12. Plant-based diets are low in saturated fat and cholesterol and high in fiber, which aids in cholesterol reduction.
You can start by choosing one day a week to go meatless. And the great news is, you do not have to avoid animal sourced foods altogether. Check out this easy menu for a vegetarian “Meatless Monday”!
Breakfast: Whole grain toast topped with scrambled egg whites, tofu, spinach, onions, garlic, and olive oil. Add nonfat, plain yogurt with fresh berries and raw nuts, as desired.
Lunch: Black bean burger on whole grain bun with lettuce, tomato, and onions. Add a spinach side salad with raspberry vinaigrette dressing and fresh melon balls.
Snack: Baby carrots with hummus.
Dinner: Mediterranean quinoa salad with roasted vegetables, and a baked apple with cinnamon.
For more ideas on meatless menus and recipes, click on the link below:
Brochure Oldways Vegetarian/Vegan Diet