7 day diet plan for vegetarian

Day 1:

Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds.

Snack: A handful of almonds.

Lunch: Quinoa salad with roasted vegetables (such as bell peppers, zucchini, and cherry tomatoes) and a lemon-tahini dressing.

Snack: Carrot sticks with hummus.

Dinner: Chickpea curry served with brown rice and a side of steamed broccoli.

Dessert: Fresh fruit salad.

Day 2:

Breakfast: Oatmeal topped with sliced bananas, chopped nuts, and a drizzle of honey.

Snack: Greek yogurt with a spoonful of honey.

Lunch: Spinach and feta cheese salad with cherry tomatoes, cucumber, olives, and a balsamic vinaigrette.

Snack: Whole grain crackers with guacamole.

Dinner: Lentil soup with a side of mixed green salad and whole grain bread.

Dessert: Dark chocolate squares.

Day 3:

Breakfast: Scrambled tofu with vegetables (such as bell peppers, onions, and spinach) and whole grain toast.

Snack: Mixed fruit smoothie (made with fruits, yogurt, and a splash of almond milk).

Lunch: Caprese salad with fresh mozzarella, basil leaves, sliced tomatoes, and a drizzle of olive oil.

Snack: Roasted chickpeas.

Dinner: Vegetable stir-fry with tofu or tempeh, served with brown rice or quinoa.

Dessert: Baked apple slices with a sprinkle of cinnamon.

Day 4:

Breakfast: Whole grain pancakes topped with fresh fruit and a dollop of Greek yogurt.

Snack: Celery sticks with peanut butter.

Lunch: Mexican-inspired black bean and corn salad with avocado, cherry tomatoes, cilantro, and lime dressing.

Snack: Trail mix with nuts, dried fruits, and seeds.

Dinner: Vegetarian chili with kidney beans, tomatoes, bell peppers, onions, and spices.

Dessert: Mango sorbet.

Day 5:

Breakfast: Vegetable omelette with mushrooms, onions, bell peppers, and a side of whole grain toast.

Snack: Cottage cheese with sliced peaches.

Lunch: Quinoa-stuffed bell peppers with a side of mixed green salad.

Snack: Edamame beans.

Dinner: Eggplant Parmesan served with whole wheat spaghetti and a side of steamed asparagus.

Dessert: Yogurt with honey and granola.

Day 6:

Breakfast: Overnight chia seed pudding with almond milk, topped with fresh berries and sliced almonds.

Snack: Rice cakes with almond butter.

Lunch: Spinach and goat cheese wrap with sliced cucumbers, tomatoes, and a drizzle of balsamic glaze.

Snack: Veggie sticks with tzatziki dip.

Dinner: Baked falafel with whole wheat pita bread, tahini sauce, and a side of tabbouleh salad.

Dessert: Frozen banana slices dipped in dark chocolate.

Day 7:

Breakfast: Avocado toast with sliced tomatoes and a sprinkle of feta cheese.

Snack: Fruit and nut energy bar.

Lunch: Sweet potato and black bean burrito bowl with salsa, guacamole, and brown rice.

Snack: Greek yogurt with a drizzle of maple syrup.

Dinner: Mushroom and spinach lasagna with a side of roasted Brussels sprouts.

Dessert: Mixed berries with a dollop of whipped cream.

How to prepare a Jeera Rice

Jeera rice is a popular Indian rice dish flavored with cumin seeds (Jeera). It is a simple and fragrant dish that pairs well with various curries and gravies. Here's how you can prepare jeera rice:

Ingredients:

·         1 cup basmati rice

·         2 cups water

·         1 tablespoon ghee (clarified butter) or oil

·         1 teaspoon cumin seeds (jeera)

·         Salt to taste

·         Fresh cilantro leaves for garnish (optional)

Instructions:

1. Rinse the basmati rice in cold water until the water runs clear. This helps remove excess starch and ensures fluffy rice grains.
2. Soak the rinsed rice in water for about 15-20 minutes. This step helps in achieving long and separate grains when cooked.
3. After soaking, drain the water from the rice and set it aside.
4. Heat ghee or oil in a saucepan or a deep, heavy-bottomed pot over medium heat.
5. Add the cumin seeds (jeera) to the hot ghee or oil. Let them sizzle and release their aroma. Stir them gently to avoid burning.
6. Once the cumin seeds have toasted and become fragrant, add the drained rice to the pot. Stir gently to coat the rice grains with the ghee or oil and cumin seeds. Sauté for a minute to lightly toast the rice.
7. Pour in the water and add salt to taste. Give it a gentle stir.
8. Increase the heat to high and bring the water to a boil.
9. Once the water comes to a rolling boil, reduce the heat to low, cover the pot with a tight-fitting lid, and let the rice simmer for about 15-20 minutes or until all the water is absorbed and the rice is cooked through.
10. Once the rice is cooked, turn off the heat and let it sit, covered, for an additional 5 minutes. This helps in the final steaming of the rice and enhances the texture.
11. Fluff the rice gently with a fork to separate the grains.
12. Transfer the jeera rice to a serving dish and garnish with fresh cilantro leaves if desired.

Your Jeera rice is now ready to be served as a delightful accompaniment to your favorite Indian dishes. Enjoy!