Lacto-Ovo Vegetarian

You are what you Eat

I had no idea that there were so many types of vegetarian diets. I want to make it clear that I am pursuing a lacto-ovo vegetarian path. I feel this lifestyle will fit me perfectly as improving my health and the earth are my main goals. A lacto-ovo vegetarian is one that eats eggs, dairy products, fruits, veggies and no meat. My first week of change was easy but I still slipped. I ended up eating meat on a sandwich and pizza and let me tell you that it wasn’t as satisfying as I thought it would be. I did also feel unsatisfied with my meals and learned that I would rather do 3 meals a day than 4. This new meal plan will hopefully correct all the feelings I encountered last week. When shopping as a vegetarian it is best to buy organic and Non-GMO. This means real fresh untouched produce that is truly great for your health.

As I put together this meal plan I became concerned about my protein intake. After doing some research I found that protein should be .36 of your body weight. For example 0.36 x 145 lbs = 52.2 grams. Once I was able to adjust those numbers I started to see the carb category go up, as most vegetarian diets are very high carb. Carbohydrates should be between 50 – 150 grams for weight loss. As for fat it is optimal to stay between 44-78 grams. All these values are daily intakes in grams for females. These guidelines helped me make a meal plan that will be sustainable and delicious. Please follow my cooking section for recipes.

Exercising for Beginners

Lets start from square one. You haven’t worked out in at least 7 months and have no idea where to begin. Best thing to do is take it slow and get acclimated into exercise. It is best to start on a low impact exercise plan, this will reduce the risk of injury and get you back into the grove or working out. Low impact exercises are walking, biking, elliptical, and swimming. Please note that I will be using this plan to help myself recover from my microdiscectomy (back surgery). Lets get started!

Published by connectedpines

Disabled veteran healing with art, music, & Ayurveda

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