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<ul class="summary-list"><li>Following a plant-based diet has been linked to weight loss and a range of health benefits. </li><li>Plant-based dietitian Alyssa Fontaine shared her three go-to vegan dinners with Insider.</li></ul><p>If you want to go vegan or are even just looking to reduce the amount of animal products you eat, there are plenty of delicious ways to add some more plant-based meals into your diet.</p><p>A <a href="https://www.insider.com/guides/health/diet-nutrition/vegan-diet">vegan</a> diet focuses on protein sources such as beans, chickpeas, and tofu, as well as starchy carbohydrates, fruits, and vegetables, and eliminates all meat, fish, and dairy products.</p><p>While some adopt a vegan diet for ethical or environmental reasons, going plant-based can also provide some serious health benefits including<a href="https://www.insider.com/vegan-diet-leads-to-weight-fat-loss-improves-gut-bacteria-2019-9"> weight loss</a> and a decreased risk of type 2 diabetes and cardiovascular disease. </p><p>But in order to fully reap these benefits, you need to get to grips with <a href="https://www.insider.com/guides/health/diet-nutrition/vegan-protein">plant-based protein,</a> learn about the nutrients your body needs, and meal prep a bit,<a href="https://alyssafontaine.com/" target="_blank" rel="noopener"> Alyssa Fontaine</a>, a vegan dietitian, told Insider. For instance, vegans may need to take a <a href="https://www.insider.com/guides/health/diet-nutrition/b12-foods-vegan">vitamin B12 supplement</a> and combine foods in order to get what are known as <a href="https://www.insider.com/best-vegan-high-protein-foods-bodybuilding-2023-3#:~:text=Most%20plant%2Dbased%20protein%20sources,lentils%2C%20or%20beans%20on%20toast.">complete proteins.</a></p><p>Fontaine, who runs a plant-based nutrition company from Canada, previously shared<a href="https://www.insider.com/vegan-dietitian-common-mistakes-diet-health-plant-based-2023-7"> the four most common mistakes people make when going vegan</a> with Insider. </p><p>She said that to sustain a healthy plant-based diet, you shouldn't be too restrictive and your meals need to be quick to make and, most importantly, taste good. </p><p>Fontaine shared her four go-to dinner recipes with Insider. </p><h2><strong>Buddha bowl</strong></h2><p>Very often Fontaine makes herself a healthy <a href="https://www.insider.com/mediterranean-diet-salad-recipes-delicious-2023-5">Buddha bowl</a> filled with fresh vegetables. "I just make a big batch of either tofu, beans, and then either rice, quinoa, or pasta, and then I cut up some veggies and put on whatever dressing I want," she said.</p><p>She plays around with different combinations and cuisines, for example, her<a href="https://www.tiktok.com/@alyssafontainerd/video/6967147198228303109?lang=en" target="_blank" rel="noopener"> nori bowl</a> features brown rice, spinach, carrots, cucumber, edamame beans, avocado, ginger, and a vegan mayo, sriracha, lime, and soy sauce dressing. </p><p>At least quarter of your plate should be protein, a quarter should be carbohydrates and the other half should be vegetables, she said.</p><p>In this dish, you are hitting protein with the edamame beans, carbohydrates with the brown rice, and getting lots of vegetables. </p><h2><strong>Peanut butter stew</strong></h2><p>A good way to get beans and other legumes to taste good is by making them into a stew, Fontaine said. </p><p>"It's really hard to get beans to taste good! When they're just dry in a salad, they're okay, but you need a lot of sauce," she said. </p><p>Fontaine  likes to make dishes such as sweet potato chili or a<a href="https://www.tiktok.com/@alyssafontainerd/video/6888880951196192001?lang=en" target="_blank" rel="noopener"> peanut butter stew</a>. </p><p>To make her peanut butter stew: </p><ul><li>Sauté garlic and onions</li><li>Add sweet potato and chickpeas for carbs and protein</li><li>Then add peanut butter, tomato paste, cumin, and red chili flakes</li><li>Add vegetable stocks and boiling water and let it cook for 15 minutes</li><li>Then add kale for some plant-based calcium </li></ul><h2><strong>Protein-packed soups</strong></h2><p>Incorporating sources of <a href="https://www.insider.com/most-nutritious-plant-based-proteins-soy-seitan-pulses-2021-6">plant-based protein</a> into a soup is another go-to for Fontaine. </p><p><a href="https://www.insider.com/guides/health/diet-nutrition/plant-based-protein">Plant-based proteins</a> include things like pulses, such as lentils, chickpeas, and beans, and soy products such as tofu, tempeh, and edamame, as well as nuts and seeds.</p><p>She makes a<a href="https://www.tiktok.com/@alyssafontainerd/video/6906317892258778374?lang=en" target="_blank" rel="noopener"> creamy tomato soup</a> with tinned tomatoes, coconut milk and white beans, and a Mexican inspired<a href="https://www.tiktok.com/@alyssafontainerd/video/6904868942834158853?lang=en" target="_blank" rel="noopener"> black bean soup</a> using black beans, tomato paste, carrots, celery, onions, garlic and vegetable stock.</p>

A vegan dietitian who follows a plant-based diet shares her 3 quick and balanced go-to dinners

If you study about Buddha and read his life accounts deeply, you will find out he was always lean. He was born into a royal family and renounced everything in search of something profound and ultimately attained enlightenment.<br />
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During his journey of finding true meaning of life and quest for enlightenment, Buddha experienced many things. One of them was <a href="http://www.businessinsider.in/searchresult.cms?query=dieting&amp;sortorder=effectivedate">dieting</a>.<br />
<br /> As per the book “Buddha's Diet: The Ancient Art of Losing Weight Without Losing Your Mind” by <keyword id="4289062" type="UNKNOWN" weightage="20" keywordseo="tara-cottrell">Tara Cottrell</keyword> and <keyword id="4289063" type="UNKNOWN" weightage="20" keywordseo="dan-zigmond">Dan Zigmond</keyword>, Buddha tried dieting too and it worked.<br />
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The authors have combined the Buddha’s teachings that have a good mix of science of <a href="http://www.businessinsider.in/searchresult.cms?query=eating&amp;sortorder=effectivedate">eating</a> and <a href="http://www.businessinsider.in/searchresult.cms?query=obesity&amp;sortorder=effectivedate">obesity</a>. The book reads Buddha’s teachings were all about moderation and rejected the idea of starving yourself to some crazy diet.<br />
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In the book, it is said Buddha did not believe in eating everything one month and then starving for the next. This makes us overweight, unhappy and wasting time fighting with<a href="http://www.businessinsider.in/searchresult.cms?query=food&amp;sortorder=effectivedate"> food</a>.<br />
<br />
The book has compiled Buddha’s diet so that you lose weight, without losing your mind. In the book, it is outlined how Buddha believed meditation was good for the body and spirit and how change in eating timings can make a vast difference.<br />
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Here are 5 key takeaways from the book that will help you in losing weight

5 ways how Buddha’s diet will help you lose weight

<ul class="summary-list"><li><keyword id="17818" type="ORGANIZATION" weightage="60" keywordseo="vegetarian">Vegetarian</keyword> diets focus on fresh fruits, vegetables, and whole grains which usually leads to a higher intake of dietary fiber and reduced intake of saturated fat.</li><li>The commonality among all vegetarian diets is that they eliminate meat, poultry, and fish, but there is variation regarding eggs and dairy products.</li><li>People who are pre-diabetic, at high risk for heart disease, or those who have hypertension, may especially benefit from a vegetarian <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword>.</li></ul><p>The vegetarian diet is a popular way of eating thanks to growing research on the <a href="https://www.insider.com/why-plant-based-diets-are-good-for-overall-health-longevity-2019-8" target="_blank" rel="noopener">health</a> and <a href="https://www.businessinsider.com/switch-from-meat-to-meatless-diet-environmental-benefits-2019-8" target="_blank" rel="noopener">environmental benefits</a> of reducing meat, as well as concern for animal welfare.</p><p>Though the ancient Greek philosopher Pythagoras was an <a href="https://www.history.com/news/beans-and-greens-the-history-of-vegetarianism" target="_blank" rel="noopener">early proponent of going meatless</a>, humans were probably eating more wild plants than animals for the majority of history, long before the advent of agriculture. </p><p>Today, researchers agree that a vegetarian diet can be inherently healthy because it encourages eating vegetables, fruits, <a href="https://www.insider.com/whole-wheat-vs-whole-grain" target="_blank" rel="noopener">whole grains</a>, nuts, and beans - all of which are chock-full of essential vitamins, minerals, fiber, and other nutrients.</p><p>Though just because a vegetarian diet is healthy, doesn't necessarily mean it's an easy diet to start or follow long-term. Especially if you're used to eating meat multiple times a day. </p><p>So if you're interested in giving vegetarianism a try, here's a 7-day vegetarian meal plan to try - as well as some additional insight into the benefits and potential drawbacks of this popular diet.</p><h2>7-day vegetarian meal plan</h2><p>The commonality among all vegetarian diets is that they eliminate meat, poultry, and fish. However, there is some variation: </p><ul><li>Lacto-ovo vegetarians eat eggs and dairy products </li><li>Lacto-vegetarians eat dairy but not eggs </li><li>Ovo-vegetarians eat eggs but not dairy </li><li>Vegans eat neither eggs nor dairy</li></ul><p>If you're just starting a vegetarian diet, registered dietitian and licensed nutritionist <a href="https://www.jennagorhamrd.com/about" target="_blank" rel="noopener">Jenna Gorham</a> recommends the following 7-day meal plan. Make sure to adjust portion sizes to your own caloric needs.</p><h3>Day 1</h3><div type="image" title="buddha bowl" height="1060" width="2121" msid="79948878" hostid="261"></div><p><strong>Breakfast:</strong> Whole-grain cereal with berries and oat milk</p><p><strong>Lunch:</strong> Hearty buddha bowl with whole grains, greens, roasted or raw veggies, and dressing or sauce</p><p><strong>Snack:</strong> Fruit and veggie smoothie</p><p><strong>Dinner:</strong> Black bean enchiladas</p><h3>Day 2</h3><div type="image" title="overnight oats" height="1062" width="2124" msid="79948879" hostid="261"></div><p><strong>Breakfast:</strong> Overnight oats with fresh fruit</p><p><strong>Lunch: </strong>Avocado toast on whole-wheat bread</p><p><strong>Snack:</strong> Hummus and crudités</p><p><strong>Dinner:</strong> Spicy peanut lettuce wraps filled with baked tofu, roasted cauliflower, carrots, cucumbers, and peppers</p><h3><strong>Day 3</strong></h3><p><strong><div type="image" title="salad" height="1059" width="2119" msid="79948881" hostid="261"></div></strong></p><p><strong>Breakfast:</strong> Yogurt parfait with berries and grain-free muesli</p><p><strong>Lunch:</strong> Hummus and veggies in a pita pocket</p><p><strong>Snack:</strong> Fruit and nut trail mix</p><p><strong>Dinner:</strong> Kale and squash salad with turmeric dressing</p><h3>Day 4</h3><div type="image" title="tofu scramble" height="1060" width="2121" msid="79948883" hostid="261"></div><p><strong>Breakfast:</strong> Tofu scramble with nutritional yeast, veggies, and hot sauce</p><p><strong>Lunch:</strong> Lentil soup</p><p><strong>Snack:</strong> Crunchy roasted broad beans</p><p><strong>Dinner: </strong>Vegetarian lasagna</p><h3>Day 5</h3><div type="image" title="black bean burrito" height="1004" width="2008" msid="79948884" hostid="261"></div><p><strong>Breakfast: </strong>Protein smoothie bowl with fruit and veggies, milled flaxseed, and plant-based protein powder, topped with chopped nuts</p><p><strong>Lunch:</strong> Falafel platter with tahini sauce and salad</p><p><strong>Snack: </strong>Sliced apples and peanut butter</p><p><strong>Dinner: </strong>Black bean burrito</p><h3>Day 6</h3><div type="image" title="energy bites" height="1061" width="2122" msid="79948885" hostid="261"></div><p><strong>Breakfast: </strong>2-ingredient banana pancakes made with mashed banana and eggs (add cinnamon and vanilla extract to taste)</p><p><strong>Lunch:</strong> Veggie burger with a side of baked sweet potato "fries"</p><p><strong>Snack:</strong> Peanut butter oat-based energy bites with flaxseed and coconut</p><p><strong>Dinner: </strong>Vegetarian chili</p><h3>Day 7</h3><div type="image" title="stuffed peppers" height="1060" width="2121" msid="79948886" hostid="261"></div><p><strong>Breakfast:</strong> Two sprouted grain frozen waffles with peanut butter and banana</p><p><strong>Lunch:</strong> Lentil stuffed peppers</p><p><strong>Snack:</strong> Cashew yogurt</p><p><strong>Dinner: </strong>Lemon basil pasta with white beans, chopped cherry tomatoes, and garlic</p><h2><keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">Health</keyword> benefits of a vegetarian diet</h2><p>Research suggests that there are numerous advantages to going vegetarian.</p><p>"Vegetarians tend to eat less saturated fat and cholesterol, and more Vitamins C and E, folic acid, dietary fiber, potassium, magnesium, and phytochemicals," says <a href="https://ucsdcommunityhealth.org/about/team/michelle-zive/" target="_blank" rel="noopener">Michelle Zive</a>, a registered dietitian and NASM-certified <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword> coach. </p><p>"This means vegetarians are more likely to have lower total and bad cholesterol, blood pressure, and body mass index, all of which are associated with longevity and a decreased risk for many chronic diseases," says Zive.</p><p>Studies have shown that vegetarians <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3967195/" target="_blank" rel="noopener">tend to have an overall better quality diet</a>, and a <a href="https://pubmed.ncbi.nlm.nih.gov/12740075/" target="_blank" rel="noopener">higher intake of key nutrients</a> like fiber, vitamin C, vitamin E, and magnesium.</p><p>Here are just some of the specific benefits that can come from going meatless.</p><p><strong>Improved heart health</strong></p><p>Multiple studies have shown that going vegetarian may protect your heart by simultaneously <a href="https://pubmed.ncbi.nlm.nih.gov/17364116/" target="_blank" rel="noopener">lowering your LDL or "bad" cholesterol levels</a>, as well as your blood pressure. </p><p>Most notably, a <a href="https://pubmed.ncbi.nlm.nih.gov/22717188/" target="_blank" rel="noopener">2012 review</a> found that following a vegetarian diet was associated with a reduced risk of heart disease which may, in part, be due to what a <a href="https://pubmed.ncbi.nlm.nih.gov/24566947/" target="_blank" rel="noopener">2014 review</a> found: Vegetarian diets were associated with lower blood pressure.</p><p><strong>Weight loss and maintenance</strong></p><p>Studies show that vegetarians have a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671114/" target="_blank" rel="noopener">lower BMI</a> than meat-eaters and, when combined with a calorie-restricted plan, a vegetarian diet can lead to <a href="https://pubmed.ncbi.nlm.nih.gov/28604251/" target="_blank" rel="noopener">more weight loss</a> than those which include meat. </p><p>One of the reasons why vegetarianism may result in weight loss is that vegetables, whole grains, fruits, legumes, beans, and other staples of this diet are high in fiber, which can help keep you feeling full for longer. These staples are also usually lower in calories per serving than fatty meat and dairy products.</p><p>However, Zive says that vegetarianism does not necessarily guarantee weight loss. </p><p>"Nuts, seeds, cheese, and dairy are all high in calories since they are high in fat," she says. "The key is to watch portion sizes, and in the case of eating dairy, look for low-fat and nonfat options. But watch out for low-fat options that are high in sugar."</p><p><strong>Decreased inflammation</strong></p><p>Chronic inflammation has <a href="https://www.health.harvard.edu/staying-healthy/all-about-inflammation" target="_blank" rel="noopener">been linked to symptoms</a> like weight gain, joint pain, muscle aches, fatigue, and GI issues, as well as <a href="https://www.health.harvard.edu/staying-healthy/all-about-inflammation" target="_blank" rel="noopener">an increased risk of cancer</a>, arthritis, Alzheimer's, type 2 diabetes, heart disease, and stroke. </p><p>According to Gorham, a vegetarian diet can help to decrease inflammation as it often results in a higher intake of <a href="https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation#:~:text=Foods%20that%20cause%20inflammation&amp;text=refined%20carbohydrates%2C%20such%20as%20white,meat%20(hot%20dogs%2C%20sausage)age)" target="_blank" rel="noopener">anti-inflammatory foods</a>, such as green leafy vegetables, berries, and nuts, and lower consumption of inflammatory foods like <a href="https://health.clevelandclinic.org/5-foods-that-can-cause-inflammation/" target="_blank" rel="noopener">red and processed meats</a> which are high in saturated fat. A <a href="https://pubmed.ncbi.nlm.nih.gov/28836492/" target="_blank" rel="noopener">2017 review</a> found that following a vegetarian diet for at least two years was associated with less inflammation, however this finding is still only beneficial in theory and requires further direct research.</p><p><strong>Reduced risk of certain diseases</strong></p><p>In addition to potentially warding off heart disease, research has shown that vegetarian diets are also associated with <a href="https://pubmed.ncbi.nlm.nih.gov/22717188/" target="_blank" rel="noopener">a lower risk of type 2 diabetes</a> - likely because this diet can <a href="https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058117#:~:text=Improves%20blood%20sugar%20control%20and,risk%20of%20diabetes%2Drelated%20complications." target="_blank" rel="noopener">help to stabilize your blood sugar</a>.</p><p>Current research on the link between vegetarianism and cancer is limited to observational studies, so scientists have yet to prove a direct cause-and-effect relationship between the two. Still, some research has indicated that vegetarian diets may be related to a lower risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5635543/" target="_blank" rel="noopener">breast cancer</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/25751512/" target="_blank" rel="noopener">colorectal cancer</a>, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4144109/" target="_blank" rel="noopener">stomach cancer</a>.</p><h2>Disadvantages of a vegetarian diet</h2> <p>According to Gorham, the main potential drawback to this diet is that vegetarians <a href="https://www.uofmhealth.org/health-library/abq2485" target="_blank" rel="noopener">may be prone to some nutritional deficiencies</a>, since vitamin D, iron, calcium, and omega-3 fatty acids tend to be more available in animal products, and the only source of B12 is from animal products. Fortunately, there are <a href="https://www.pcrm.org/good-nutrition/nutrition-information/omega-3" target="_blank" rel="noopener">vegetarian food sources of omega-3 fatty acids</a> - such as flaxseeds, chia seeds, walnuts, and soybeans. </p><p>Aside from fortified cereals, experts advise adding <a href="https://www.health.harvard.edu/press_releases/vitamin_b12_deficiency" target="_blank" rel="noopener">vitamin B12</a> to your diet through fortified nut milk and nutritional yeast. Egg yolks, mushrooms, fortified milk, cereal, and orange juice are all <a href="https://oldwayspt.org/blog/vitamin-d-sources-vegans-and-vegetarians" target="_blank" rel="noopener">excellent sources of vitamin D</a>.</p><p>Zive also says that some vegetarians should particularly avoid depending on <a href="https://www.bmj.com/content/360/bmj.k322" target="_blank" rel="noopener">processed foods</a> which can be high in fat, sodium, and sugar, and may be linked to a higher risk of cancer.</p><h2>Insider's takeaway</h2><p>Nearly anyone can benefit from a vegetarian diet because the focus on fresh fruits, vegetables, and whole grains means a higher intake of dietary fiber, and usually a reduced intake of saturated fat. </p><p>Gorham says folks who are pre-diabetic, at high risk for heart disease, or those who have hypertension may especially benefit from a vegetarian diet since it can <a href="https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058117" target="_blank" rel="noopener">help to control blood sugar and improve blood pressure</a>.</p><p>While a vegetarian diet is considered healthy for most people, it's important to eat a wide variety of produce, legumes, and grains to minimize your risk of any nutritional deficiencies - and opt for fortified foods when necessary, particularly if you're eliminating eggs or dairy products.</p><p>In order to reap the most rewards from this diet, experts caution against eating a lot of highly processed foods and advise choosing whole foods whenever possible.</p><p>"Before starting any new diet or eating pattern, consult with your registered dietitian or healthcare professional so they can look at your individual nutrition needs and make recommendations that fit for you," adds Gorham.</p><h2 id="related-articles-from-health-reference:">Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/mediterranean-diet-meal-plan" target="_blank" rel="noopener">How to kickstart healthy eating with this 1-week Mediterranean diet meal plan recommended by a registered d</a><a href="https://www.insider.com/mediterranean-diet-meal-plan">ietitian</a></strong></li><li><strong><a href="https://www.insider.com/keto-meal-plan" target="_blank" rel="noopener">An easy 7-day keto meal plan to boost your protein intake and cut carbs</a></strong></li><li><strong><a href="https://www.insider.com/what-is-resistant-starch" target="_blank" rel="noopener">What is resistant starch and why it's healthier than simple starch</a></strong></li><li><strong><a href="https://www.insider.com/are-eggs-bad-for-cholesterol" target="_blank" rel="noopener">Eggs and cholesterol: Why you shouldn't worry about having eggs for breakfast</a></strong></li><li><strong><a href="https://www.insider.com/whole-wheat-vs-whole-grain" target="_blank" rel="noopener">Whole wheat vs. whole grain: Which is more nutritious according to dietitians</a></strong></li></ul>

Cut back on meat for a week with this 7-day vegetarian meal plan recommended by a registered dietitian

<p class="p1"><span class="s1"><div class="KonaFilter image-container display-table float_right"><div><div class="image"><p class="source"><span><a href="https://commons.wikimedia.org/wiki/File:Pythagoras._Etching_by_Remondini._Wellcome_V0004827.jpg">Wikimedia Commons</a></span></p></div><p></p></div></div>Over two thousand years ago, there was a man who could walk on water and heal the sick. </span><span class="s1">He was a man of inner serenity and great wisdom; he was even said to have died and then reincarnated. </span><span style="line-height: 1.5em;">His name was Pythagoras.</span></p><p class="p1"><span class="s1">Kids today learn about Pythagoras in school because of his theorem on right-angeled triangles: you may still recall the equation <span>a² + b² = c²</span>. </span><span class="s1" style="line-height: 1.5em;">Pythagoras was also the first to suggest that Earth is round and that the light of the moon is reflected</span><span class="s1" style="line-height: 1.5em;">.</span></p><p class="p1"><span class="s1"> But there was more to his life's work than math and astronomy-although walking on water was likely not among his real achievements, just the stuff of legends. </span><span class="s1">People said Pythagoras looked striking: He was very tall and handsome. "God-like," some said. There was even a rumor that he was actually the son of Apollo and the grandson of Zeus himself. What also made him stand out was the way he dressed: he wore white robes and pants, an unusual style, since practically no one in Greece of the sixth century BCE dressed in trousers. </span></p><p class="p1"><span class="s1">Yet his looks and his choice of fashion were not the reason why he became something of an outsider and a laughingstock for many comedy writers. The reason-or at least one of them-was his diet.</span></p><div style="float: left; margin: 0 1em 1.5em 0;"><p></p></div><p class="p1"><span class="s1">If you lived in Paris circa 1650 or in London in the 1830s, and you decided to stop eating meat, you wouldn't tell your friends you were going vegetarian. You would probably tell them that you were going Pythagorean. Until the word vegetarian got coined in the nineteenth century, it was Pythagoras's name that was used to describe a diet that excluded animal flesh. </span></p><p class="p1"><span class="s1">Pythagoras believed in metempsychosis, the transmigration of souls. In one lifetime you could be born a human, but in your next you could well end up as a pig and get slaughtered for bacon. According to one story, Pythagoras once stopped beating a dog because he was convinced that in the yelps on the animal he recognized the voice of a dear friend. </span></p><p class="p1"><span class="s1">If souls did truly migrate from humans to animals, how could anyone touch meat? What if the steak on your plate was made of your great-grandmother? To avoid such risks, Pythagoras and his disciples lived on a simple diet of bread, honey, and vegetables, a diet he also believed to be healthier than a meat-based one (as modern <keyword id="41551" type="ENTERTAINMENT" weightage="100" keywordseo="science">science</keyword> shows, he was probably right). For Pythagoras, as for most vegetarians until quite recently, going off meat had little to do with animal welfare. It was not about them, the other creatures. It was all about us, humans, and how being cruel impacts our psyche. </span></p><p class="p1"><span class="s1">As smart as he was, Pythagoras didn't come up with his dietary ideas all by himself. He was quite likely influenced by the priests of ancient Egypt, where the concept of voluntary rejection of meat was already known five thousand years ago. There might also have been some exchange of thoughts between Pythagoras and his famed contemporaries: Buddha and Mahavira (the reformer of Jainism). It appears as too much of a coincidence that the lives of these great philosophers overlapped and that their teachings were so in tune. But even though they all believed in the transmigration of souls and preached abstention from animal flesh, Buddha and Mahavira managed to change Asia, while Pythagoras and his students remained the subjects of ridicule. </span></p><p class="p1"><span class="s1">So why has meat eating endured in Greece? Did vegetarianism fail there because Pythagoras was not associated with a religion like Buddhis or Jainism? Maybe. It also likely failed because in ancient Greece meat was usually consumed at public festivals that cemented the society and saying no to sacrificial flesh made Pythagoreans outcasts: to reject meat was to reject the whole system of the polis. Meat eating also likely endured in Greece because there was no powerful vegetarian emperor there who would support the meatless movement the way India's famed ruler, Asoka, supported the teachings of Buddha. </span></p><p class="p1"><span class="s1">What's more, in the times of Pythagoras, meat was prized in Greece as the food to fuel Herculean muscles and boost the performance of beloved athletes-some of whom were quite carnivorous. The wrestler Milo of Croton, for example, was famed for consuming as much as twenty pounds of meat per day. The ancient Greeks, just like Paul Rozin's students at the University of Pennsylvania, believed that "you are what you eat." They thought that consuming the flesh of a nightingale was a recipe for insomnia and would likely conclude that eating boars would make an athlete strong. But what was probably of particular importance to the Greeks' ongoing love affair with meat was that the vegetarian foods of the ancient Mediterranean were not as tempting to the senses as those served in India, with all their spices, vegetables, and fruits. Followers of Pythagoras were known to subsist on little but bread, water, and a dash of wine, while in India vegetables stewed with spices were served on scented rice, follow by dishes of flavored curd, saffron caramel, and sweet cakes with pomegranates and mangoes. </span></p><p class="p1"><span class="s1">Despite Pythagora's teachings, meat eating prevailed in Greece, and for the rest of antiquity, vegetarianism in Europe was but an elitist philosophy, a domain of outsiders. In the Rome of gladiators, vegetarianism was for radicals, for people who rejected the status quo. If you wanted to stay out of trouble, it was better to hide your veggie ideology behind a slab of meat on your plate. That's what Seneca did, and the poet Ovid. Just to be safe.</span></p><p class="p1"><span class="s1"><em>Excerpted from <strong><span class="il">MEATHOOKED</span>: The History and Science of Our 2.5-Million-Year Obsession with <span class="il">Meat</span></strong> by Marta Zaraska. <a href="http://www.basicbooks.com/full-details?isbn=9780465036622">Available from Basic Books</a>, a member of The Perseus Books Group. Copyright © 2016.</em></span></p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/eating-red-meat-myths-science-proves-wrong-2015-4">Science explains why everything you've heard about eating meat is wrong</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="1iMzFqbzrt7uJDAwP3Wdmrg3pfM66_Cj" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

The bizarre story of one of the world's first modern vegetarians - and how his diet made him an outcast from society

<p class="financial-disclaimer"><i>When you buy through our links, we may earn money from our affiliate partners. <a href="https://www.insider-inc.com/commerce-on-insider-inc/">Learn more.</a></i></p><p><a href="https://www.pntrac.com/t/TUJGR0lJTEJGSEhLR01CR0VOTU5K?url=https%3A%2F%2Fwww.factor75.com%2Fr%2Fhome" target="_blank" rel="nofollow noopener sponsored"></a></p><ul class="summary-list"><li>Pre-made meal <keyword id="6355447" type="PERSON" weightage="60" keywordseo="delivery">delivery</keyword> is the ultimate form of convenience: all you have to do is receive your order at your door and heat up the meal in the microwave. </li><li>One of our new favorite services for pre-made meal delivery is <a href="https://www.pntrac.com/t/TUJGR0lJTEJGSEhLR01CR0VOTU5K?url=https%3A%2F%2Fwww.factor75.com%2Fr%2Fhome" target="_blank" rel="nofollow noopener sponsored nofollow sponsored">Factor 75</a>, whose chef- and dietitian-designed meals start at $11.</li><li>I tried four meals, including Pesto Salmon and Cajun Shrimp Jambalaya, and loved them. They were delicious, easy to prepare, and nutritious. </li></ul>Table of Contents: Static<p>While <a href="https://www.businessinsider.com/best-meal-kit-delivery-service" target="_blank" rel="noopener">meal kit delivery services</a> help cut down on the time and effort of <keyword id="27178" type="ORGANIZATION" weightage="60" keywordseo="cooking">cooking</keyword>, there are some of us who don't even want to touch the stove, period. You can't beat the convenience of a pre-made meal, especially when you're having a busy week.</p><p>While refrigerated or frozen pre-made meals have a bad reputation for being flavorless or uninspiring, a recent wave of new <a href="https://www.businessinsider.com/best-meal-delivery-service" target="_blank" rel="noopener">pre-made meal delivery services</a> is starting to change that. </p><p><a href="https://www.pntrac.com/t/TUJGR0lJTEJGSEhLR01CR0VOTU5K?url=https%3A%2F%2Fwww.factor75.com%2Fr%2Fhome" target="_blank" rel="nofollow noopener sponsored nofollow sponsored">Factor 75</a> is one of them. Not only does it deliver its meals right to your door, but it also works with chefs and dietitians to create a variety of dishes that cater to different nutritional needs, so you can stay healthy, no matter how busy you are. </p><h2>How Factor 75 works </h2><p>The service's plans range from four meals a week to 18 meals a week, so you can pick one that best fits your schedule and preferences. If you just need a quick and nutritious supplement to your regular meal routine, the four, six, or eight meal-plan will be best. The 12 or 18-meal plans are good if you don't plan on cooking most of the week. The cost per meal goes down as the number of meals goes up — it's $15 per meal for the four-meal plan versus $11 per meal for the 18-meal plan. </p><p>Factor 75 updates its menu every week. There are breakfast, lunch, and dinner options and you can filter by different nutritional needs such as paleo, keto, and plant-based. There are also add-ons under the "Factor+" category, including healthy desserts, soups, and cold-pressed juices for an additional cost. </p><p><a href="https://www.pntrac.com/t/TUJGR0lJTEJGSEhLR01CR0VOTU5K?url=https%3A%2F%2Fwww.factor75.com%2Fr%2Fhome" target="_blank" rel="nofollow noopener sponsored"><div type="image" title="factor 75 menu" height="1054" width="2658" msid="77940544" hostid="261"></div></a></p><p>Meals are always delivered on Monday, Tuesday, or Wednesday depending on your zip code. They're shipped in insulated boxes with cold gel packs, and you can store them in the fridge for up to seven days. Whenever you're ready to eat, just heat the tray up in the microwave or oven. </p><h2>Factor 75 meal review </h2><p>The company provided me a code to try four meals, so I created an account and chose some dishes that looked tasty. I'm an omnivore and have no allergies or dietary restrictions, but if you have specific preferences, you can mark them in your profile so the menu is more customized to you. </p><p>Additionally, if you need help choosing meals for your dietary needs and nutritional goals, Factor 75 offers <a href="https://www.pntrs.com/t/TUJGR0lJTEJGSEhLR01CR0VOTU5K?url=https%3A%2F%2Fwww.factor75.com%2Fr%2Fnutrition-team" target="_blank" rel="nofollow noopener sponsored">free consultations with its dietitians</a>, who will set you up with a personalized nutrition plan. </p><p>There was a lot to choose from, but I ultimately picked the Pesto Salmon, Keto Poblano Bowl, Peanut Buddha Bowl, and Creole Shrimp Jambalaya. </p><p>I had no problems with delivery. Everything arrived safely and securely together in an insulated box. </p><p><a href="https://www.pntrac.com/t/TUJGR0lJTEJGSEhLR01CR0VOTU5K?url=https%3A%2F%2Fwww.factor75.com%2Fr%2Fhome" target="_blank" rel="nofollow noopener sponsored"><div type="image" title="factor 75 meal delivery review" height="600" width="800" msid="77940545" hostid="261"></div></a></p><p>I was impressed by the quality and taste of each dish. They were all fresh and delicious and exceeded my expectations for refrigerated or pre-made meals. The shrimp, for example, were plump and juicy, and the garlic spinach that came with the pesto salmon — probably my favorite side — was creamy and flavorful. </p><p>Most of Factor 75's meals are 500 to 700 calories. They're nutritionally dense and made with natural ingredients, so I felt full and satisfied rather than itching to grab a snack just one hour later.</p><p>They also heat up in a few minutes, making them great for a lunchtime meal. During the week I tried Factor 75, I was working from home and packing for a move, so I didn't have much spare time to cook. The Factor 75 meals were easy and convenient and took care of lunch so I could focus on other priorities that week. It helped that they actually tasted good and I looked forward to the next meals. </p><h2>Who should order from Factor 75</h2><p>Factor 75 has various filters for different kinds of diets, but seems to have the most offerings for keto and high protein diets. If those are your priorities, you'll have much to choose from in the Factor 75 menu. However, if you're vegan or plant-based, you'll probably have better luck with a service like <a href="https://www.pntrs.com/t/TUJGRkhHSkJGSEhLR01CRklOSUpF?url=https%3A%2F%2Fwww.veestro.com%2F">Veestro</a>, which is completely catered towards plant-based lifestyles. </p><p>I thought Factor 75 was great for someone like me who doesn't necessarily have specific nutritional goals or adhere to a certain diet but wants to eat healthier in general. All the meals looked interesting and flavorful and the fact that they were high in protein, veggie-packed, or low carb was an added bonus. </p><h2>The bottom line </h2><p>For delicious and versatile pre-made meals, you can't go wrong with <a href="https://www.pntrac.com/t/TUJGR0lJTEJGSEhLR01CR0VOTU5K?url=https%3A%2F%2Fwww.factor75.com%2Fr%2Fhome" target="_blank" rel="nofollow noopener sponsored nofollow sponsored">Factor 75</a>. It's the perfect place to order meal delivery when you don't want to deal with cooking and still want to stay healthy. </p>

I tried Factor 75, a service that sends you premade, dietitian-designed meals starting at $11

<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Hollis Johnson</span></p></div><p></p></div></div></p><p>When Dan Zigmond, director of analytics at Facebook, rolls into his office at 1 Hacker Way, he grabs a bowl of oatmeal topped with Greek yogurt and dried cranberries.</p><p>Later, he gets lunch from the company's <a href="http://www.businessinsider.com/facebook-cafeteria-food-is-amazing-2015-2?op=1">drool-worthy cafeteria</a>. He also eats dinner there. His coworkers might never suspect Zigmond subscribes to a trending diet called <a href="http://www.businessinsider.com/silicon-valley-biohacking-wefast-2016-8">intermittent fasting</a>, which involves going without food for anywhere from 14 hours to several days.</p><p>"Lots of us are eating at work or on the run. It's kind of hard to control what you eat these days," Zigmond tells Business Insider, rattling off the extreme diets his friends have tried and abandoned. "But one thing that basically everyone can control is time."</p><p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"><p class="source"><span>Courtesy of Dan Zigmond</span></p><p class="caption">Dan Zigmond, author of "Buddha's Diet."</p></div><p></p></div></div>In 2014, Zigmond began a brief stint working at food startup Hampton Creek, where he was surrounded by food scientists, plant biologists, and chefs. They talked about their food choices constantly and shared research around healthy living.</p><p>A paper from the Salk Institute for Biological Studies eventually crossed his desk. It suggested that <em>when</em> you eat might matter as much as <em>what</em> you eat. Mice whose eating was restricted to certain hours of the day became thinner than mice who fed whenever, <a href="http://www.wsj.com/articles/researchers-say-when-you-eat-each-day-may-be-crucial-to-weight-loss-1422901628">according to the study</a>.</p><p>Zigmond - who counts Microsoft, Google, and YouTube among his past employers - was immediately reminded of his time living in a Buddhist temple in Thailand years ago. The monks followed a similar routine. So, he <a href="https://www.amazon.com/Buddhas-Diet-Ancient-Losing-Without/dp/0762460466">decided to give it a go</a>.</p><p>"It took me a couple of weeks. I remember at the end of each day, I would text a friend and say how many hours I'd eaten that day," Zigmond says. "But I got pretty quickly to this nine-hour diet. I just loved it. I almost immediately felt better. And I started losing weight."</p><p>He dropped more than 20 pounds in less than a year.</p><p>Zigmond, a father and a practicing Buddhist, says he wakes up feeling refreshed and never goes to bed hungry. He can't remember the last time he felt a "food coma" coming on.</p><p>"I roughly eat from nine to six. For some people, that wouldn't be the right schedule," Zigmond says. "The worst thing you can do for your body is eating at all hours."</p><p>The science behind intermittent fasting is spotty. Most studies use rodents and fruit flies as test subjects, rather than primates and people, <a href="http://www.scientificamerican.com/article/how-intermittent-fasting-might-help-you-live-longer-healthier-life/">Scientific American reports</a>.</p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Melia Robinson/Business Insider</span></p><p class="caption">A member of the WeFast group slurps up egg yolks at a recent group breakfast.</p></div><p></p></div></div></p><p>Still, intermittent fasting is catching on among certain Silicon Valley tech workers who give up food in order to increase focus and productivity and promote longevity. A <a href="http://www.businessinsider.com/silicon-valley-biohacking-wefast-2016-8">club of San Francisco-based biohackers</a> called WeFast meets for breakfast every Wednesday to commiserate with one another, share hacks, and - importantly - break the fast.</p><p>Most of Zigmond's coworkers at Facebook didn't know about his fasting until he announced his book, "<a href="https://www.amazon.com/dp/0762460466">Buddha's Diet: The Ancient Art of Losing Weight Without Losing Your Mind</a>," now available for pre-order. It's co-written with Tara Cottrell, a friend and one of his only converts so far.</p><p>He doesn't catch flak from his colleagues or think there's anything weird about the way he eats. Because that's exactly what he does - eat.</p><p>Zigmond recalls when he was hired and received his welcome-email from Facebook.</p><p>"They have this email that goes [on] about where to show up and what to wear, and it says that they want you to be your authentic self. I think that they really believe that," he says.</p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/how-jimmy-kimmel-lost-weight-2016-5">Jimmy Kimmel lost a ton of weight on this radical diet</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="xpbXUyMDE6U_ruv0qCaR1oHc44ny8Rez" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

This Facebook executive says fasting for 15 hours a day changed his life

<p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"><p class="source"><span>Melia Robinson/Business Insider</span></p><p class="caption">Dan Zigmond, who fasts intermittently, says he wakes up feeling refreshed and never goes to bed hungry.</p></div><p></p></div></div>In 2014, Dan Zigmond, director of analytics at Facebook, lost more than 20 pounds in less than a year. He didn't track steps or count calories. Instead, Zigmond gave up eating for 15 hours a day.</p><p>"I don't think about it as 'fasting,' per se. There's a period of time where I eat, and there's a period of time when I don't," Zigmond told Business Insider. "Life is all about balance."</p><p><span>Zigmond, a father and a practicing Buddhist, <a href="http://www.businessinsider.com/dan-zigmond-facebook-fasting-2016-8"><span>subscribes to a trending diet called </span>intermittent fasting</a><span>, which involves going without food for anywhere from 14 hours to several days.</span></span></p><p><span><span>The <keyword id="41551" type="ENTERTAINMENT" weightage="60" keywordseo="science">science</keyword> behind intermittent fasting is spotty. Most studies use rodents and fruit flies as test subjects, rather than primates and people, as <a href="http://www.scientificamerican.com/article/how-intermittent-fasting-might-help-you-live-longer-healthier-life/">Scientific American reports</a>. Still, it's <a href="http://www.businessinsider.com/silicon-valley-biohacking-wefast-2016-8">catching on among startup workers</a> looking for simple solutions to slim down and sharpen their minds.</span></span></p><p><span><span>A paper from the Salk Institute for Biological Studies turned Zigmond onto intermittent fasting. It suggested that <em>when</em> you eat might matter as much as <em>what</em> you eat. Mice with feedings restricted to certain hours of the day became thinner than mice who were fed whenever, <a href="http://www.wsj.com/articles/researchers-say-when-you-eat-each-day-may-be-crucial-to-weight-loss-1422901628">according to the study</a>. Zigmond was reminded of his time living in a Buddhist temple in Thailand, where the monks followed a similar routine, and <a href="https://www.amazon.com/Buddhas-Diet-Ancient-Losing-Without/dp/0762460466?tag=bisafetynet-20">decided to give it a go</a>.</span></span></p><p>Zigmond - who counts Microsoft, Google, and YouTube among his past employers - eats during a nine-hour window each day.</p><p>Most days begin the same. He wakes around 6 a.m. and takes a quick run around the neighborhood while listening to Kanye West. After getting his kids ready for school and guzzling a large cup of green tea, he arrives at Facebook's Menlo Park, California, campus.</p><p>His first meal comes at 9 a.m. Zigmond<span> grabs a bowl of oatmeal topped with Greek yogurt from Facebook's cafeteria, and he sometimes adds a handful of granola, blueberries, or bananas.</span></p><p><span><span>"I try to take half an hour for breakfast, without doing any work," Zigmond said.</span></span></p><p><span><span><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span><a href="http://www.flickr.com/photos/maryamandathompson/4683703269/sizes/l/">mary_thompson/Flickr</a></span></p><p class="caption">A hearty bowl of oatmeal and Greek yogurt starts Zigmond's day right.</p></div><p></p></div></div></span></span></p><p>Through a morning of meetings and writing at his desk, Zigmond tries to stay hydrated by drinking an unsweetened iced tea. When lunch rolls around at noon, he leaves work for a full hour and finds a lunch-buddy with whom he can talk about "non-work" stuff.</p><p>"I'm very flexible about what I eat at lunch - there's no rules at all," Zigmond said. "Yesterday I had pizza. My favorite is Indian food, but I have to bike over to the other campus for that, so only do that maybe once a week."</p><p>In the afternoon, he conducts one-on-one meetings with members of his team, preferably outside. Zigmond walks over 15,000 steps, about seven miles, on a typical work day.</p><p>A ginger shot from a nearby juice bar gives him a 3 p.m. boost.</p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span><a href="https://www.flickr.com/photos/moonlightbulb/4036551568/in/photolist-9EfDQy-bu8yJs-aeB8N2-aeDYB7-aeBa5e-aFcTis-71kzfJ-8jbaWk-oERQg4-6Fekmo-8LT9Wc-aeB9Ep-bH3nA4-5HsJZS-79Go9G-dKFYNr-gtpNHW-bA4Uc6-4XMCj2-fTi1nx-4Mv4Bo-9FFmG3-apSfGq-72PqoY-dGt7nD-5A75s3-7Huu9q-9FRaPA-b7Tx8F-5gagrD-a2ixpv-6P54nr-bP59hx-mydB3-6oyoXV-bMAvvH-72PjfW-3fX47Q-dtKGu9-74yaXC-aeDYmq-aeB9P6-dtKHBS-7WKu29-74uj2P-neHoxt-jg5sDU-8fWJ7q-hT7vzR-ecMNXk">Flickr / Selena N.B.H.</a></span></p><p class="caption">Tea helps Zigmond stay hydrated during the day.</p></div><p></p></div></div></p><p>At 5:30, Zigmond gets dinner from the company's extensive cafeteria. Dinner tends to be his smallest meal, since he eats so heartily at lunchtime.</p><p>"Often I'll just make a sandwich, which is what I did yesterday. Other times I'll grab a bowl of rice and curry from the cafeteria," he said.</p><p>He leaves the office around 7 p.m. to run errands or pick up his daughter from dance. A cup of herbal tea tops off the day. ("I drink a lot of tea.") Lights out at 10 p.m.</p><p>Zigmond, who co-authored a book,<span> "</span><a href="https://www.amazon.com/dp/0762460466?tag=bisafetynet-20">Buddha's Diet: The Ancient Art of Losing Weight Without Losing Your Mind</a><span>," has no plans to change his diet - or lack thereof - anytime soon.</span></p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/dice-an-avocado-quickly-restaurant-guacomole-lifehack-2016-9">Here's the easiest and fastest way to dice an avocado</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="14NGJ4NTE6N3YdmvEwtZBa7e6ZALUp7b" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

You Searched For "Buddha diet" and got 8 results

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The bizarre story of one of the world's first modern vegetarians - and how his diet made him an outcast from society

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