Losing weight with vegetables is a smart way to increase your nutrition, boost your intake of dietary fiber, lower bad low-density lipoprotein (LDL) cholesterol and raise good high-density lipoprotein (HDL) cholesterol. A diet consisting of a majority of vegetables fosters a healthy weight and keeps the immune system strong for a lower risk of illness and disease. A high-vegetable diet for weight loss and control can help to prevent certain cancers, diabetes and heart disease.
Step 1
Make a vegetable breakfast drink by juicing one tomato, three celery sticks and one peeled carrot. Add a dash of pepper and Tabasco sauce (optional) for a jump-start breakfast drink.
Step 2
Chop a medley of raw vegetables including 1/3 cup cucumber slices, 1/3 cup mushrooms and 1/3 cup baby carrots. Serve with 1/3 cup of low-fat or fat-free ranch dressing for dipping.
Step 3
Cook a vegetable soup consisting of 1/3 cup of carrots, 1/3 cup of diced potatoes, 1/3 cup of corn, 1/3 cup of lima beans and 1/3 cup of pinto beans. Purchase vegetable broth and pour 24 oz. of broth and 8 oz. of your favorite tomato juice into a large pot. Add 1 tsp. of your favorite herbal blend to the soup. Slowly simmer on the stovetop for 45 minutes or until vegetables are soft. Serve 1 1/2 cups and save the rest in the refrigerator.
Step 4
Make a midafternoon snack by mashing 1 cup of chickpeas, 1 tsp. of lemon juice, 1/4 tsp. of garlic salt and 1/4 tsp. of cumin for a homemade hummus. Use as a dip for one serving of baked tortilla chips (14 chips).
Step 5
Cover one medium-size artichoke with water in a pot on the stovetop. Bring the water to a boil and let the artichoke cook for 45 minutes, checking water periodically. Add 2 tsbp. of lemon juice to boiling water. Serve the artichoke with 1/3 cup of heated low-fat butter for dipping for a satisfying appetizer.
Step 6
Cut one large bell pepper in half and stuff each side with an evenly split mixture of 1 cup cooked brown rice, 1/2 cup chopped spinach and 1/2 cup marinara sauce for dinner. Bake in the oven at 350 degrees Fahrenheit for 45 minutes or until pepper shell is soft. Serve with 1 cup of chopped seasoned yellow squash cooked over medium heat on the stove top for 15 minutes or until squash is soft.
Tips and Warnings
- When buying fresh vegetables, cook them within 2 to 3 days of purchase. Buy organic vegetables whenever possible to ensure high quality and premium nutritional value. Always check your local papers for sales on produce.
- Always consult a doctor before beginning any diet plan.
Things You'll Need
- Juicer
- 1 tomato
- 3 celery sticks
- 1 peeled carrot
- Dash of pepper and Tabasco sauce (optional)
- 1/3 cup cucumber slices
- 1/3 cup baby carrots
- 1/3 cup mushrooms
- 1/3 cup low-fat ranch dressing
- 1/3 cup carrots
- 1/3 cup diced potatoes
- 1/3 cup corn
- 1/3 cup lima beans
- 1/3 cup pinto beans
- 24 oz. vegetable broth
- 8 oz. tomato juice
- 1 cup chickpeas
- 1 tsp. lemon juice
- 1/4 tsp. garlic salt
- 1/4 tsp. cumin
- 14 baked tortilla chips
- 1 medium artichoke
- 1 tbsp. lemon juice
- 1/3 cup low-fat melted butter
- 1 large bell pepper
- 1 cup cooked brown rice
- 1/2 cup chopped spinach
- 1/2 cup marinara sauce
- 1 cup chopped yellow squash
References
- Juicing for Life; Cherie Calbom and Maureen Keane; 1992
- Doctor, What Should I Eat?; Isadore Rosenfield, M.D.; 1995
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