. You can find Zinc in following Vegetarian Food items:- Whole grains (especially germ and bran of grain), nuts, tofu, leafy vegetables (lettuce, spinach, cabbage), root vegetables (onions, potatoes, carrots, celery, radishes), eggs and dairy products.

. You can find Protein in following Vegetarian Food items:- Vegetarians must eat a variety of plant foods over course of a day to get enough protein. Eg: Tempeh, miso lentils, tofu, nuts, seeds, and peas.

. You can find Vitamin D in following Vegetarian Food items:- fortified cereals (or a small amount of sunlight) and Fortified milk and soymilk

. You can Vitamin B12 in following Vegetarian Food items:- Tempeh, miso, eggs, dairy products, fortified soymilk and cereals.. Tempeh and miso are foods made from soybeans. They are low in calories and fat and high in protein.

Know more about Balanced Diet at http://www.weightloss-health.com/balanced_diet.htm

:Jasdeep Singh For http://weightloss-health.com/ your complete and most comprehensive family guide on Health.

While you are making your menu plan, think about what will be happening in next week. Is Friday night Football Game Night? Plan to have a supper that is quick to fix. Is Wednesday your day off? That is day you might want to try out a new recipe that takes a little longer to prepare.

Whatever your schedule, plan your menus around it. And be flexible! If it snows on Tuesday, and you hadn't planned to make chili until Thursday, you can just switch menus around.

Keep your lists, so that in weeks to come, you can be reminded of some meals your family especially liked(or disliked!). After a few weeks, you will end up with a set of weekly menus that you can use over and over.

With your plan in hand, you won't be tempted to go for takeout because you just can't think of anything to make for supper. And you won't get caught without that "one ingredient" you need to make tonight's supper, so no more last minute trips to grocery store!