A recent study from Oxford University has revealed that vegetarians have a much lower risk of heart disease than their fellow meat eaters and the likelihood of them suffering with heart disease was far less likely. There are many advantages to a vegetarian diet such as supporting animal welfare as well as a whole multitude of health benefits. The list includes better digestion, clearer skin, higher energy levels, lower rates of cancer and excellent overall health.
If you love a fat juicy steak or a good old bacon sarnie as much as we do at Mens Stuff Approved, you might find it difficult to commit to a long term plan, but if you can stick to this for at least 7 days in every month and give you self a break from colon and artery clogging red meat, you are going to reap the benefits!
Here’s a seven day guide to help you through it.
Protein Packed Egg Salad
1412 calories
170g carbohydrates
34g fat
44g protein
Ingredients
500 grams of bulgar wheat or quinoa
1 dash of coconut or olive oil
3 garlic cloves
4 eggs poached
1 pinch of thyme & rosemary
1 pinch of parsley
1 diced onion
2 tbsp toasted seeds (hemp or pumpkin)
Recipe
1.Lightly fry the onion (diced) in the oil. Toss in the rosemary and thyme and garlic and fry for 2 minutes.
2.Drain the wheat and add. Cover with water and bring to the boil. Cover with a lid and put the oven proof pan into an oven. 150°C for 20min.
3. Remove pan from oven and allow to cool then sprinkle with the toasted seeds, parsley & lemon. Serve with the eggs.
This is a protein packed dish and great way to refuel your muscles after the gym.
Nutty Feta Salad
397 calories
6g carbohydrates
35g fat
14g protein
Ingredients
1 Handful of watercress
1 handful feta cheese
1 tsp red wine vinegar
10 cherry tomatoes
1 small handful hazelnuts
1 tbsp coconut or olive oil
1 handful hazelnuts
Recipe
- Break feta into cubes and slice the tomatoes.
2. Add a splash of red wine vinegar and a dash of oil to a cup and whisk.
3. Add your vegetables and cheese to a large pour then top with the dressing. Sprinkle with nuts and enjoy a a tasty, nutritious salad that will boost your energy levels and keep you looking young and handsome!
Tropical Veggie Pitta
348 calories
38g carbohydrates
15g fat
14g protein
Ingredients
1 handful of kale
1 wholemeal pitta
6 sundried tomatoes
1 diced mango
1 handful of feta
Recipe
1.Slice the pitta open and stuff with kale. (Raw kale is packed with vitamin K, a vitamin that is not found in many foods!)
2. Drizzle with olive or hemp oil and rub the pitta to soften it. Add your diced mango, feta and tomatoes.
3. Admire your handy work and feast upon your deliciously prepared feast!
Easy Peasy Breakfast Burrito
435 calories,
25g carbohydrates,
28g protein,
17g fat
Ingredients
Tomatoes
1 jalapeno pepper
2 eggs
1 garlic clove
1 red onion
1 handful of vegetarian or dairy free cheese
1 wholemeal or wheat free tortilla
Directions
The Salsa
- Add a splash of oil to a frying pan and add the vegetables diced up and the garlic crushed. Add a small sprinkle of salt and gently stir fry.
Other Ingredients
2. Break and beat your eggs in a bowl and add to the pan. Keep stirring until firm.
3. Spoon your cooked eggs onto the tortilla, sprinkle with cheese and top with salsa. You are ready to roll up your tortilla and go. It doesn’t get easier than this!
Light Herby Pasta
927 calories
172g carbohydrates
11g fat (3g saturated)
26g protein
Ingredients
2 garlic cloves chopped
1 courgette
1 squash
8 sun-dried tomatoes
A small bundle of asparagus
350 g rice or wheat free pasta
1 handful of grated cheese
Recipe
1.Stir fry your crushed garlic in oil for around 5 minutes or until lightly brown. Add the slices courgette, squash and asparagus and stir on a low heat until golden brown.
Cook the pasta as per instructions on the packet. Pasta varies from brand to brand.
2.Drain your pasta, stir in the veggies and sprinkle with cheese. Add pepper if desired.
Unlike wheat pasta this tasty dish won’t leave you bloated but will provide a great source of carbohydrates and vitamins. The perfect lunchtime snack or evening meal. Add a handful of seeds for extra protein.
Rocket Fire Chickpea Curry
1, 444 calories
51g carbohydrates
20g fat
14g protein
Ingredients
1 onion
1 tbsp olive oil
1 can of chopped tomatoes
1 clove of garlic
1 tsp turmeric
Half a can of chickpeas
1 tsp ginger paste
1 handful rocket
Recipe
1.Dice or slice the onion. Crush the garlic and heat both in a pan with a dash of oil until light brown. Mix in the tomatoes and heat for 5 minutes.
2.Add the ginger paste, garlic and turmeric. Cook for 5 minutes then add the chickpeas and a small cup of water.
3. Lower heat and simmer for 6 minutes. To finish add rocket and stir.
This is an absolute powerhouse of nutrients and goodies. Turmeric has been proven to shrink and prevent tumours, garlic fights colds and ginger eases arthritic pains and general aches.
Gazpacho Power Soup
234 calories
37g carbohydrates
2g fat
10g protein
Ingredients
1 red pepper
6 tomatoes
4 shallots
1/2 a cucumber
1 sprigl of parsley
1 lemon
1 dash of olive oil
Recipe
1. Chop the veg and separate into two. Put the first lot in the blender. Add the juice from the lemon, parsley and a dash of oil and blend.
2. Add a small splash of water, stir and season.
3. Decorate with the remaining veg.
You can eat this cold or heat if you prefer. A hearty soup whatever the weather!
