How to fix a diet like this?!
Breakfast: Coffee (and sometimes a vegan cereal) (Nature's Path Organic Hemp Plus Granola)
Lunch: Whatever we have in the caf, which is usually some kind of pasta or something, chips, a cookie and water.
Snack: coffee and something sweet
Dinner: some veggie and rice thing.
Answers:
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You need to read up on healthy nutrition, A good book would be "Diet for a Small Planet"
Hm...def. lacking some protein, and vegetables could use a brush up as well.
Here's some meal ideas.
Breakfast:
- Oatmeal: TVP (textured vegetable protein) and egg whites are both great to add for protein.
- Cereal: Kashi go lean original is amazing on both fiber, and protein.
- Breakfast wrap: filled with eggs/egg whites, mushrooms, peppers, onions is a great blend. I like to use extra virgin olive oil multi-grain wraps, usually found in the healthier stores. They are amazing on protein & fiber plus super tasty.
- Greek yogurt with some granola and fruit. "parfait"
Lunch/dinner:
- Stir fry with tofu
- Vegetarian chili
- Stews: my favorite is kale, lentil and turnip stew.
- Spaghetti with vegetables mixed in the sauce (I like to add zucchini, pineapple and carrots) with vegetarian meatballs. Tofu is good to add too.
- Eggplant lasagna (make sure the cheese you use has zero animal rennet.)
Good luck!
Edit: Also, for the sake of making sure you get all your iron, and omega fatty acids...it's probably wise to take a multi-vitamin for the iron, and flaxseed supplement for the omega fatty acids.
Vegan
First of all, breakfast is the most important meal of the day. Try to always eat the cereal, not just sometimes. Add some fruit to breakfast too.
Pack your lunch. Pasta is not nourishing. Even if you pack peanut butter at least it has protein.
Fruit is sweet. Snack on that. Nuts are packed with essential nutrients and protein. Try eating more of them.
Dinner sounds weak because it sounds like you are eating a tv-dinner. Invest in a veggie steamer and buy frozen or fresh veg. Steam it and serve it with rice, quinoa, or couscous that YOU make. Prepackaged foods are expensive and lack the health benefits of homemade food because they are packed with preservatives, dyes and artificial things.
You cannot be healthy if you keep eating this way.
I suggest try Indian recipes. It proves that vegetarian does not have to be without taste. You can mix taste with good supply of nutrients. There is also choice of oriental cooking where one can use tofu, basel with number of spices. Once you develop taste, there is world of variety open for you!
You have no proteins in there. Eat some beans for lunch and dinner also.
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