I need some advice on weight loss with a vegetarian diet.
I would like to live on 1300 calories a day on a low fat vegetarian diet.
Most of the web sites I have found have very unhealthy low calorie diets.
More so if it is a vegetarian diet.
A lot of instant pre-packaged food.
I have little time for making complicated meals but going instant is not what I want.
I want a healthy high energy vegetarian diet.
I do not eat meat, chicken or fish but do eat cheese, yogurt and drink milk.
I am not an experienced vegetarian and need help with a healthy diet.
Any advice on good web sites or some personal advice from a vegetarian would be really appreciated.


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The key is to consume a variety of foods and the right amount to meet your calorie needs. Nutrients you need to focus on are Protein, iron, calcium, zinc, and Vitamin B-12.
So for your PROTEIN needs, consume beans, nuts, nut butter, peas, soy products, (tofu), low fat milk products and eggs.
For IRON; whole wheat cereals, spinach, kidney beans, black eye peas, lentils, turnip greens, molasses, wheat bread, peas, some died fruits.
CALCIUM; Wheat cereals, soy products, OJ, dark green leafy veggies, low fat milk.
ZINC: White beans, kidney beans and chickpeas, zinc fortified cereals, wheat germ, pumpkin seeds.
VITAMIN B-12; Low fat milk products, eggs soy based beverages, veggie burgers and nutritional yeast.
Build your meals around protein, don't add high fat cheese. Try soy sausages for breakfast. Try veggie burgers for a lunch, soy hot dogs, lentil burgers. There's lots of texturized protein meat sustitutes on the market that can sub for meats but are so healthy, more so then regular meat. Lots of veggies, and fruits, along with small protions of seeds and nuts, for snacks, and drinks lots of water. Add fruit, wheat germ, milled flax seed to your low fat/sugar yogurt. This and of course exercise!

The key is to consume a variety of foods and the right amount to meet your calorie needs. Nutrients you need to focus on are Protein, iron, calcium, zinc, and Vitamin B-12.
So for your PROTEIN needs, consume beans, nuts, nut bettuer, peas, soy products, (tofu), low fat milk products and eggs.
For IRON; whole wheat cereals, spinach, kidney beans, black eye peas, lentils, turnip greens, molasses, wheat bread, peas, some died fruits.
CALCIUM; Wheat cereals, soy products, OJ, dark green leafy veggies, low fat milk.
ZINC: White beans, kidney beans and chickpeas, zinc fortified cereals, wheat germ, pumpkin seeds.
VITAMIN B-12; Low fat milk products, eggs soy based beverages, veggie burgers and nutritional yeast.
Build your meals around protein, don't add high fat cheese. Try soy sausages for breakfast. Try veggie burgers for a lunch, soy hot dogs, lentil burgers. There's lots of texturized protein meat sustitutes on the market that can sub for meats but are so healthy, moreso then regular meat. Lots of veggies, and fruits, along with small protions of seeds and nuts, for snacks, and drinks lots of water. Add fruit, wheat germ, milled flax seed to your low fat/sugar yogurt. This and of course exercise!


Thanks so much for the useful information.
As I said 99% of the vegetarian diets I have found are very unhealthy.
Granola bars peanut butter and a lot of carbs.
Last night I stumbled on a site called American dietetic association.
That had a link to a page called MyPyramid.gov .
This site uses the dietary guidelines chart based on your body mass index.
It will tell you what a woman your age height and weight should be eating in a single day.
This site is very helpful because you can chart what you are eating and see if you are going over the daily requirements.
It will also count your calories.

I thought this site was great because it told me what I need to be healthy while losing weight.
The only thing it was missing was food ideas.
The chart told me to eat a protein and a grain etc but I had no idea what that was for a vegetarian.
Your answer provided that.
Thanks again

Glad to help you, the site you mentioned is worth everyone reading, it tells you what OUR Government says is healthy and the right portions for us. You can't go wrong. Along with their portions and my ideas you'll be fine... and healthy!