Continued from Vegetarian Diet for Weight Loss.

“On a vegetarian diet, you’re getting far more nutrients with about 20 percent fewer calories,” says Gary Null, author of The 15 Best Foods for Your Health, of a 1,400-calorie day that should leave the body full.

But keep in mind that we are talking about average numbers here, if you feel hungry, add more calories.

High Protein Vegetarian Diet Following a high-protein vegetarian diet that’s well-balanced, high in fiber and vegetables may have added health benefits: Null says it can lower incidences of heart disease, hypertension, and obesity.

Breakfast Wake up to a bowl of fiber-filled hot granola by heating a mix of rolled oats, walnuts, raisins, cinnamon and milk. Top with berries for a sweet start. Or scramble tofu, chopped onions, peppers and a dash of Tabasco sauce and serve with whole-grain toast.

Crunchy Snack For a midmorning munch, pair tangy carrot dip with crudités. Combine half a carrot with ¾ cup soft tofu, ½ cup mashed sweet potato, 2 tbsp. apple-cider vinegar and ¼ tsp. cinnamon in a blender for a dip perfect for raw veggies. A handful of almonds can also satisfy until lunch.

Lunch Try a salad packed with tomatoes, avocado, onions and sprouts. For a hearty addition, stir-fry grated purple potatoes (until crisp) with a sautéed mix of olive oil, garlic cloves, portobello mushroom caps, yellow peppers, cayenne and sea salt. Pair with a side of sautéed kale.

Sweet Snack Plan ahead! For a snack that only seems indulgent, dip a quartered banana into a low-cal carob mix (made from melted carob chips, rice syrup or honey, water and vanilla extract) and chopped pecans. Freeze until the 4 p.m. craving. On the go, try an energy-boosting large fruit salad.

Dinner Try Tofu and miso soup. DIY Eastern flavor, prepare Cambodian soba noodles tossed with peanut sauce (made from toasted sesame oil, garlic, smooth peanut butter, maple syrup, fresh lime juice, water and hot-chili oil).

High Protein Vegetarian Diet Tip: Do not go cold turkey. If this is your first high-protein vegetarian diet experience, start by trying only a couple of meat-free days a week.