Balanced vegetarian food menu for the week. A cheat sheet for vegetarians: what you can and cannot eat for different currents: lacto-, ovo- and vegans. What foods are prohibited

14.07.2020

Each of us at least once thought about the benefits and disadvantages of vegetarian food, planned to switch to his diet. For many years, disputes regarding the effectiveness of this direction have not subsided; there are a lot of theories and opinions. If you think that vegetarianism is just removing a piece of meat from a plate, replacing it with soy cheese or vegetables, then you are deeply mistaken.

The vegetarian menu is a completely balanced diet filled with all the essential nutrients. Let's understand in more detail what it is and how to properly follow all its principles. In this article, we will learn how to properly formulate a diet that will meet the basic tenets of vegetarianism.

Everyone knows that vegetarians do not eat meat. However, having delved into all the moments, you can pay attention to the presence of a huge number of nuances concerning not only this side of the direction. Before talking about the list of permitted foods, you need to find out about the very worldview of vegetarians, which determines the diet.

In the classical sense, these representatives refuse to use only those products that were obtained as a result of killing living beings. This includes, first of all, meat and fish. Further, a certain discrepancy occurs, depending on the direction of vegetarianism. A standard vegetarian meal list includes:

Mushrooms.
Vegetable oil.
Cereals.
Legumes.
Macaroni and pasta.
Brown, red and green algae.
Vegetables.
Breakfast cereals / cereals.
Nuts.
Sweets without the presence of gelatin in the composition (agar-agar or pectin is allowed).
Spices.
Fruit / dried fruit.
Bread and other flour products.

What foods are prohibited

Under the strict prohibition of vegetarianism:

Meat / poultry.
Seafood.
Other meat products.

How to compose a weekly menu for a vegetarian beginner? In fact, this is not difficult. It is enough to know the list of "allowed" and use it while preparing your individual diet. An approximate menu for a week in this case may look like this (breakfast, lunch, lunch, afternoon tea and dinner):

Monday:

Fruit salad with seeds, honey and a handful of nuts.
Chia berry and seed cocktail.
Vegetable borscht, fresh vegetable salad with dressing from olive oil.
Small portion of cashews.
Bean lobio with herbs.

Rice porridge with pumpkin-raisin filling.
Fresh apple puree.
Potato and tomato casserole.
Orange or grapefruit.
A glass of steamed tomato and broccoli juice.

Oven baked apples stuffed with dried fruits, nuts and honey.
Cereal bar.
The vinaigrette.
A small handful of dry fruits.
Vegetable salad.

Chocolate and chickpea pie.
A glass of orange juice.
Vegetable stew.
Nuts and dried fruits - one handful.
Cabbage salad with avocado.

Buckwheat with herbs.
Kefir cocktail with flaxseeds.
Sweet peppers stuffed with rice and vegetable mixture.
Smoothies made from herbs and green vegetables.
Beans stewed with vegetables.

Vegetarian apple pie.
Pear salad with arugula.
Potato pancakes baked in the oven.
Vegetable salad based on cucumbers and herbs.
Peas baked with eggplant.

Sunday:

Carrot cutlets.
Whole grain toast with avocado putty.
Pasta with tomato and spice sauce.
Nuts.
Vegetable puree soup with young peas.

Vegetarian food is delicious and healthy. With such a menu, you will definitely not go hungry.

Vegetarian menu for the week with recipes

Do you think a vegetarian menu is boring, commonplace? We know how to convince you otherwise. We offer several original recipes for every day, which will surprise you with their taste, nutritional value and colossal benefits for the body.

Currant - 100 grams.
Strawberries - 50 grams.
Raspberries - 100 grams.
Chia seeds - 20 grams.

We send all the berry components into the blender thicket and grind until puree.
Add seeds to the puree and let it brew in the refrigerator for about half an hour.

Chia seeds are considered to be an excellent natural thickener, so the result is a smoothie with a pleasant, delicate pudding consistency.

Potatoes - 200 grams.
Tomato - 2 pieces.
Garlic - 2 cloves.
Carrots - 50 grams.
Onions - 50 grams.
Vegetable oil - 30 milliliters.
Salt, spices to taste.

Peel the potatoes, boil them, and make mashed potatoes.
Lightly fry the garlic, carrots and onions in oil.
My tomatoes and cut into thin rings.
Preparing a baking dish. Layer mashed potatoes, tomatoes, vegetable mixture in layers, and so on until all the products run out.
We send to bake for 20 minutes at a temperature of 180 degrees.

It would seem that there is not enough meat, but you try to cook this dish and be surprised at how harmonious the components are without this component.

Oatmeal flakes - 50 grams.
Dates - 100 grams.
Raisins - 80 grams.
Apricot / dried apricots - 100 grams.
Nuts - 100 grams.
Flax, sunflower, sesame seeds - 50 grams.

Grind all components in a blender until smooth.
Put the mixture on parchment paper in an even layer and bake for about 10 minutes.
Cut the still not cooled mass into small strips and let cool.

Why do you need commercial bars when you can cook them yourself. Simple ingredients, but what an original taste. Long-term saturation and filling of the body with an incredible amount of nutrients, vitamins, minerals is guaranteed.

Chickpeas - 150 grams.
Banana - 2 pieces.
Cocoa powder - 30 grams.
Stevia to taste.

Soak the legumes overnight with cold water.
Boil the prepared chickpeas for one hour.
Beat the chickpeas in a blender until puree, add cocoa and sweetener.
If it seems that the mass is dry, then pour in a small amount of olive oil.
Peel the banana and knead it with a fork. Add to the finished dough.
We send the dough into a baking dish and bake at a temperature of 20 minutes.
Let it cool and serve. Enjoy your meal.

You have hardly tried such an original cake recipe. With such a dish, vegetarian food and all kinds of menus will definitely become the meaning of your life.

Do you want to change something in your life? Tired of sitting on and eating meat all the time? Switch to the vegetarian menu, which will definitely give you a lot of positive emotions. The main thing is to set yourself up correctly, letting your thoughts flow in the right direction. If you are afraid to immediately radically change your diet, try sitting on a short, which will allow you to evaluate your strengths and make the only right decision.

Classmates

Turning to the question of vegetarianism, you need to find out what it is: a nutritional system or a wasting diet?

Based on the principle of complete or partial rejection of food of animal origin, vegetarianism is divided into four main types:

Ovo-lacto-vegetarianism - along with plant foods, you can eat dairy products and eggs.
Ovo vegetarianism it is allowed to eat eggs and foods containing them.
Lacto vegetarianism - you can eat dairy products.
- completely excludes the use of food of animal origin.

Now let's talk more specifically about the features of each of them.

Menu Features for Vegetarian Athletes

How to safely remain a vegetarian if you exercise a lot? The debate about the benefits of vegetarianism has been going on for a long time. Including many people are interested in the compatibility of a plant-based diet with sports. There is a widespread myth that vegetarianism and sports are mutually exclusive.

Such a statement is based on the fact that it is allegedly impossible for a vegetarian athlete to gain muscle mass and replenish the expended energy without resorting to the traditional nutrition system. Exercise involves eating protein. The amount of protein consumed is calculated depending on the gender of the athlete, his age and the type of sport (load).

For building muscle mass, as well as to strengthen the muscles, a vegetarian athlete should consume 1.4-1.8 grams of protein per 1 kg of weight.

What foods can provide the required amount of protein for a person who does not eat meat, fish and seafood? Some of the protein on the diet for vegetarian athletes can be replenished with low-fat dairy products and eggs. But here the question arises, what about those vegetarians who completely reject the use of animal food? And how to balance your diet so that all the essential amino acids are present in the plant proteins you eat?

Given that plant protein does not contain all the essential amino acids, a vegetarian athlete's menu should be designed with this in mind. Vegetable proteins found in different foods must mutually replace each other, thereby creating balance. What products allow you to do this?

To maintain a balance, it is necessary to combine various plant foods with each meal: cereals, all types of legumes, wholemeal bread ... These foods are not only rich in protein, but also contain all the essential amino acids.

Provide your body with the necessary unsaturated and polyunsaturated fats will help nuts, avocados, olives and oil from them .

The carbohydrate deficiency will help to fill: potatoes, buckwheat and rice groats, durum wheat pasta, bran bread .

Attention! Foods rich in unsaturated and polyunsaturated fats are high in calories and require careful attention to their use.

Prepared Vegetarian Slimming Menu - Vegetarian Diet

Among fans of the now popular healthy lifestyle, there are more and more adherents of a vegetarian diet. Almost everyone knows about the benefits of vegetables and fruits.

Consider an example menu:

Breakfast: buckwheat pancakes, low-fat yogurt, herbal tea with a teaspoon of honey.
Lunch: rye bread toast, a piece of feta cheese, natural juice.
Lunch: vegetable soup with beans, salad mix with cucumber, tomato, tofu, olive oil and lemon juice; uzvar.
Afternoon snack: a handful of dried fruits with nuts, milk.
Dinner: stewed cabbage with mushrooms, with the addition of olive oil, kefir.

In order to draw up the optimal weight loss menu for a week, it is best to consult a specialist.

If a person who decides to lose weight will compose such a menu on his own, he needs to take into account the recommendations of nutritionists:

Exclude fried, smoked, salty foods from the daily diet.
To refuse from bad habits.
Eat fractionally.
Calculate the total calorie content of the finished dish.
Consume at least two liters of water daily.

Important! The amount of vegetables consumed in one day should be 1-1.5 kg for an adult. It is advisable to consume vegetables and fruits of different colors in the diet, because the more colorful the finished dish (salad, stew, sauté) is, the higher the content of useful components will be.

Specialist commentary - Marina Evgenievna Sokolovskaya, nutritionist, St. Petersburg:

“In fact, the menu for vegetarians can be very varied. The diet on vegetables and fruits does not end there, many learn to cook familiar foods on their own. For example, there are now many recipes for vegetarian bread, cottage cheese, jelly, and other delicious dishes to complement the diet. A vegetarian menu must include the daily intake of calcium-rich foods. It is found in cereals, broccoli, dairy products, soy cheese, figs. If the vegetarian does not have the opportunity to consume eggs and dairy products, you need to take it additionally, this is very important. In this case, soy, nuts, beans and vegetables are used. That is, we can conclude that if you correctly balance your diet, find the right substitute for meat products, in order to get all the necessary elements for the normal functioning of the body and lead a healthy lifestyle, you can easily lose weight. "

Features of the menu for vegetarians, bodybuilders and those wishing to gain muscle mass

Despite the fact that among the famous athletes of bodybuilders there are adherents of a vegetarian diet, the debate about the compatibility of this diet with bodybuilding does not subside. A good example of compatibility is Bill Pearl, a bodybuilder who has won the title of "Mr. Universe" four times.

What do athletes, bodybuilders, vegetarians eat? Due to what products do they receive in their daily diet the required amount of protein, carbohydrates and essential micro and macro elements?

Opponents of the vegetarian system argue that a complete muscle-building protein can only be obtained from meat, fish and seafood.

For ovo-lacto vegetarians the absence of meat and fish in the diet will not be a problem, because they can get a complete protein by eating dairy products and eggs.

Those vegetarians who reject animal foods completely, can make up for a protein deficiency by including soy, legumes and nuts in their menu.

To replace those found in meat, fish and seafood vitamins B12 and D , dietitians recommend eating dairy products, chicken eggs, seaweed, kelp and spirulina.

To replenish vitamin D it is necessary to consume mushrooms, in particular, champignons.

Trace elements and amino acids , necessary for a nutritious diet for bodybuilders, are found in: leafy salads, spinach, broccoli, tomatoes, legumes, corn, vegetable oil, dried fruits, nuts.

Approximate menu of a vegetarian (not an athlete) for a week

For people who maintain a healthy lifestyle and look after their appearance, we can recommend a balanced diet for vegetarians (ready-made menu).

The first day:

Breakfast: barley porridge with milk, toast with jam, natural coffee without sugar.
Lunch: zucchini pancakes, low-fat yogurt.
Lunch: pea puree soup, potato zrazy stuffed with eggs and green onions, slightly sweetened fresh fruit compote.
Afternoon snack: oatmeal cookies, banana.
Dinner: vegetable stew, fruit salad with yogurt, herbal tea with honey.

Second day:

Breakfast: wheat porridge with milk, pancakes (from rye flour) with cottage cheese, milk.
Lunch: biscuits, a glass of yogurt.
Lunch: vegetable soup with dumplings and croutons, gratin potatoes, dried fruit compote.
Afternoon snack: curd casserole, toast with jam.
Dinner: spaghetti with baked vegetables, apple, green tea.

Day three:

Breakfast: buckwheat milk porridge, toast with tofu cheese, black tea.
Lunch: apple pancakes, yogurt.
Lunch: vegetable soup with barley, ratatouille, dried fruit compote.
Afternoon snack: apple, natural juice.
Dinner: stewed eggplant with beans, orange, kefir.

Day four:

Breakfast: omelet with zucchini, tomato and herbs, son of feta cheese, herbal tea.
Lunch: toast with hummus, green tea.
Lunch: lean borscht, buckwheat porridge with mushrooms, natural juice.
Afternoon snack: diet cookies, jam, milk.
Dinner: vinaigrette, apple, kefir.

Day five:

Breakfast: cottage cheese casserole with raisins and dried apricots, banana, milk.
Lunch: fruit salad, toast, yogurt.
Lunch: lean cabbage soup, radish salad with low-fat sour cream, dried fruit compote.
Afternoon snack: fruit salad, juice.
Dinner: stewed vegetables with mushrooms, toast with jam, yogurt.

Day six:

Breakfast: toast with squash caviar, boiled egg, black tea.
Lunch: biscuits with fruit salad.
Lunch: pumpkin soup, vegetable sauté, fruit cocktail.
Afternoon snack: muesli with banana.
Dinner: vinaigrette, buckwheat meatballs, green tea.

Day seven:

Breakfast: banana pancakes, toast with cottage cheese, yogurt.
Lunch: dried fruits and nuts.
Lunch: pea soup- mashed potatoes, boiled potatoes with mushrooms, fresh fruit compote.
Afternoon snack: nuts, fruits.
Dinner: vegetable casserole with mushrooms, cottage cheese, tea.

Attention! A vegetarian menu for a week, compiled by a nutritionist, will allow you to optimally balance it so that the body is not only cleansed, but also receives the necessary complex of nutrients.

Choosing a vegetarian diet, everyone has their own motive. Someone comes to this lifestyle for religious reasons, ethical reasons, or medical reasons.

Scientific research investigating vegetarianism has highlighted several benefits of a plant-based diet.

People who follow a vegetarian diet are less likely to experience:

Oncological diseases.
Cardiovascular diseases.
Diabetes.
Cataract.
Gallstones and kidney stones.

A diet based on the consumption of large amounts of fruits and vegetables normalizes the intestines, freeing them from toxins and stagnation. The low calorie content of vegetarian dishes allows you not only to control your weight, but also to prevent obesity.

Nutritionists include the following benefits of a vegetarian diet:

Satisfying the body's needs for vitamins and microelements.
Slowing down the aging process (increasing life expectancy).
Strengthening the immune system.
Normalization of the work of the digestive tract.
Regulation of the body's water balance.

With all the obvious advantages of the "plant menu", doctors do not recommend a strict vegetarian diet (vegan and raw food) for the following categories of people: children, pregnant women and the elderly.

For this category, the safest plant-based diet is the ovo-lacto-vegetarian diet. Eating dairy products and eggs will allow the body to get enough animal protein and calcium necessary for the formation and strengthening of bones.

People who decide to drastically change the food system need to remember that specialist advice will help you to approach this issue correctly and get rid of unwanted side effects .

As popular wisdom says:

“Those who eat properly do not need medicines. And for those who do not know the meaning and measures in food - medicines will not help. "

At the moment, vegetarianism is gaining more and more popularity as a style of not only food, but also life. Unfortunately, today's society is not quite ready to accept such people. Many people are convinced not only that it is impossible to fill up with such a diet, but also that it is extremely harmful to the body. In this article, we will show that vegetarianism is not only a satisfying and tasty meal, but also an extremely healthy practice for the body. Therefore, below we will demonstrate a vegetarian menu for a week.

Regardless of how a person treats meat, many scientists have long proven that the absence of animal protein in the diet is not only harmless, but also has an extremely beneficial effect on metabolic processes in the body.

It is worth saying that people choose this way of life for completely different reasons. Someone for ethical reasons for the protection of animals, and someone - for balance and harmony in relations with their body.

Before starting the very vegetarian menu for the week, let's understand the general subspecies of this lifestyle. There are such forms as:

Pure veganism is an option for severe vegetarians, only plant-based foods are allowed.
Lacto-vegetarianism - in this subtype, the addition of dairy products is possible.
Lacto-ovo vegetarianism - allows the intake of not only plant foods and dairy products, but also eggs.

It is worth noting that there is also a distant branch such as fruitarianism - only fruit is allowed. We will consider specifically lacto-ovo vegetarianism, that is, the most democratic choice for a vegetarian menu for a week.

A complete diet should include staple plant foods such as grains, fruits, vegetables, dairy products and nuts. A complete vegetarian menu should categorically exclude meat products. Don't worry about the lack of animal protein, because it is easy to replace it with proteins found in nuts, eggs, legumes and dairy products.

It is worth noting that for a proper vegetarian menu, you must have only the freshest vegetables and fruits.

Rational menu for the week

Morning is an important stage, because this is the very beginning of the day. Therefore, food during this period of the day should be very rich. It is worth starting a new day with oatmeal, be sure to wash it all down with green tea or weak coffee. Oatmeal is an excellent choice in all respects for breakfast. In addition to the fact that it is very inexpensive, it is also quickly prepared, contains many nutrients for a good charge for the day. In addition to oatmeal, you can also use other types of cereals, for example, corn or barley. For a variety of flavors, you can add fruit, because this will not only brighten up the breakfast, but also add the vitamin component.

Lunch is the heyday of the day, to refresh yourself at such a moment is very important for the strength for the afternoon. The vegetarian menu here must necessarily consist of two courses. The classic first course should be liquid. It is ideal to cook soups and borscht with vegetables and mushrooms. You can choose a very different side dish, but do not forget that your stomach should not be clogged, because this will only cause laziness. Therefore, you need to use light dishes, which are salads. Their variety is very great, here you can add cabbage, radish, carrots and apples. It is important to remember that you are not trying to create heaviness in the stomach, you need to fill up with light food, which will be satisfying at the same time.

The working day is approaching sunset, and there is an afternoon snack to wait until dinner. This is a light snack, so that you have enough strength to make it home. A fruit cocktail with cottage cheese or kefir is a good choice. If you want to get satiated more, then you can cook apple charlotte or cheesecakes with jam, condensed milk.

To end the day well, prepare a hearty and gourmet dinner. A vegetarian dinner menu should also have two components. For the first, stewed potatoes with mushrooms or olives and lemon are perfect, you can also cook porridge (preferably buckwheat) with eggs. For the second, you should make a light salad of radish or cabbage with an apple or cucumber.

All of the above dishes can be combined to create a menu for the week.

Adhering to such a vegetarian menu for a day and a week, you can not only eat deliciously, but also maintain the balance of all the necessary substances in the body.

It is worth remembering that each person is an individual personality and the approach to each needs a purely personal one. You should not take those dishes that you do not like, you can always replace them with the same calorie content. You need to be extremely creative about your diet.

What should a vegetarian menu consist of?

Breakfast should be included in the diet of every vegetarian. The essential ingredients are porridge and warm drinks. What else should a vegetarian menu consist of for every day?

Lunch shouldn't include a lot of food. Includes main and additional course. The main dish is often vegetable soups. To supplement it, you can add dairy products, which are necessary to maintain animal protein levels. It is worth remembering that if the main course includes ingredients of animal origin, then the second should only be with a vegetable component.

Dinner on a vegetarian menu should be comprehensive. The first course is hot, and in addition to it you need light salads with radishes, carrots or cucumbers.

Such a menu will suit both beginners in this art of nutrition and old-timers of vegetarianism.

Simple tips for beginners:

Vegetarian menus should be varied and delicious.
Refusal from meat dishes is not only a way of life, but also a ban on bad habits.
Raw meals should be eaten straight away and not left for later.
It is advisable to eat fruits or nuts before dinner.
It is better to use honey as a sweetener.
Eating mushrooms, legumes and nuts is essential to maintain normal blood levels of iron and calcium.
Plant foods should be eaten frequently, but in small portions, as they are quickly broken down in the stomach.
To maintain the level of vitamins in the blood in short courses, it is necessary to take preparations of vitamins of group B and D

As stated earlier, vegetarianism is a creative process. In addition to the fact that you can modify previously familiar dishes, you can also create exclusively new ones. We would like to suggest some recipes for a vegetarian menu.

How to make vegetarian sausage?

For cooking, you will need: beets, sesame vegetable oil (you can substitute any other to taste), good quality peas, marjoram, distilled water, table salt, garlic, grated nutmeg, black pepper.

Pour high quality peas into the pan and heat for a short amount of time (5-7 minutes) without adding vegetable oil. Next, you need to grind the peas to the state of flour, add three glasses of water to it and put it to boil, achieving a mushy state.

Pre-cooked beets must be rubbed on the smallest grating divisions. It is necessary to squeeze one tablespoon of beet juice from the resulting mass and save this liquid. Put the pea puree to cool. Grind the garlic in a separate plate and add all the necessary spices there.

After that, add all the mixed spices, sesame or other vegetable oil and a spoonful of the juice obtained earlier to the peas. All this must be whipped with a blender until smooth.

Next, you need to prepare the container. We take a plastic bottle (preferably a liter) and cut off the top from it. We tamp the resulting mash tightly into a made mold, wrap everything with cling film to prevent the appearance of a crust and put it in the refrigerator for 12 hours. Delicious and satisfying sausage is ready.

How to make vegetable stuffed stuffed peppers?

Pepper must be cleaned of entrails and tail, divided into two parts. We use asparagus beans, cabbage and lettuce as the meat filling.

If you like spicy dishes, then you can use as filling korean carrot and boiled beans. You can cook such a pepper either steamed or stew in a saucepan. After cooking, sprinkle with fresh herbs, you can add olives or cheese for an aesthetic look.

The effect of a plant diet on the state of the body

The vegetarian food menu is very useful for the body and has all the necessary complex of trace elements.

The herbal component maintains the required level of glucose in the body, which is extremely beneficial for patients with diabetes mellitus. It has a beneficial effect on digestion, allowing not only to prevent the exacerbation of chronic diseases, but also to stop the appearance of acute processes and constipation. Allows you to keep blood pressure at a normal level, which is an important aspect for the elderly. With the help of vegetarianism, you can achieve rapid elimination of toxins from the body. In addition, a vegetarian diet is often used for weight loss.

It is necessary to realize that in order to switch from meat to vegetarianism, a balance of nutrition must be maintained and the daily norm for the amount of proteins, fats and carbohydrates must be met. Vegetarian recipes should have an amount of energy that is equal to the cost of the day. Small tips for maintaining balance:

Meet the daily intake of pure distilled water. Tea, coffee and other drinks are excluded.
It is necessary to observe the calorie content of food to set the required amount of energy. A food diary with an indication of the energy value of foods can come to the rescue here.
The urge to eat should not arise from stress, excessive emotions, "for the company" or simply from boredom. Hunger should be an important reason to eat.
To comply with the regimen and to prevent excessive work of the stomach, food should be taken often, but in small portions.

How do you add the desired flavor sensations?

Sometimes the dishes of the vegetarian menu become boring, and there is a desire to add something new. In this case, you can abandon the "main course plus an additional" scheme, and cook one independent, such as a casserole. You can add a variety of sauces to make your dishes spicy.

When cooking, you can be guided not only by the addition of standard vegetables and fruits, but also add exotic products, if money allows.

How can you lose weight on a plant-based diet?

A large amount of plant foods in the diet allows you to influence the metabolism of fats in the body, stopping the synthesis of new ones. This leads to a decrease in harmful lipoproteins in the blood, an increase in muscle tone, and contributes to the even work of the digestive system.

If you follow such a diet, you can achieve tremendous results - to lose weight from one to four kilograms per week.

What are the main tenets of the vegetarian diet menu for the week?

Complete elimination of meat dishes from the diet and their full replacement with dairy products and eggs. Use honey instead of sugar as a sweetener. This is much more useful. You need to drink a lot, at least one and a half liters of liquid, preferably clean water. It is necessary to do one fasting day a week, adhering to the principle of partial fasting.

If you want to hold out on a vegetarian week for a certain time, then you are advised to immediately stop eating meat. But if you prefer such a menu on an ongoing basis, then it is better to gradually reduce the amount of animal protein intake. This is due not only to a sharp metabolic disorder, but also to the fact that meat gives the stomach a feeling of fullness, and a sudden refusal will only increase your appetite.

It is worth warning that at first you will feel hunger, but it is deceptive and does not mean that you have insufficient food, but that it was easy to digest.

In general, such a vegetarian menu for the day will allow you not only to lead a healthy lifestyle, but also to lose weight, to be always in shape.

Is winter a problem for a true vegetarian?

The cold season is always energy-consuming for the body, and even more so for people who follow a vegetarian diet. Our body lacks animal proteins and fats to maintain normal heat-generating function. Vegetable proteins, milk fats and eggs will help to remove the deficiency of essential components.

You need to use a lot vegetable oilssuch as sesame, corn and sunflower seeds. You should also consume small amounts of butter and nuts, which are rich in fats of varying density.

Daily consumption of a small amount of cottage cheese and eggs (no more than five per week) will allow you to replenish the level of protein the body needs for construction. It is advisable to eat a small piece of bran bread during lunch or dinner for better digestion in the stomach and absorption in the intestines.

A variety of dairy dishes are ideal for dinner, but it is better to start breakfast with a light snack with the addition of warm drink ( green tea or weak coffee).

Losing excess weight will help the use of fractional meals, which means that your portions should always be small in size, but you need to eat many times a day.

Vegetarian menu - a method of treatment

Many healthcare professionals agree that lacto-vegetarianism and lacto-ovo vegetarianism are extremely beneficial to health. Doctors recommend using such a diet for medicinal purposes for diseases such as atherosclerosis, chronic kidney disease (pyelonephritis), gout, hypertension, liver cirrhosis, and many others. Also, vegetarianism can prevent the development of type 2 diabetes.

People who follow such a diet always have normal numbers. blood pressure and their risk of heart failure is extremely low. Another important factor is that vegans are not afraid of obesity, which in itself is one of the most serious factors in the development of heart and endocrine system problems.

It is also worth being informed about the dangers that may lie in wait for you with a constant vegetarian diet. One of them is an insufficient amount of mineral substances in the body, for example, zinc, calcium, vitamins of group B, D and others. The problem here is not at all that vegetable food does not contain them, but that their absorption is extremely small and a deficiency may occur.

The exclusion of animal proteins can lead to a violation of protein metabolism. Therefore, many doctors advise against adhering to such a diet for athletes, adolescents and pregnant women.

But these problems can be easily solved by the rational formulation of a vegetarian diet that will have the right amount of carbohydrates, fats and proteins. It is also recommended to use vitamin complexes so that vitamin deficiency does not develop.

Before becoming a vegetarian, you must honestly answer the question: "And for what?" IN modern world veganism is fashionable. If you are guided only by this principle, then it is better not to start at all. Vegetarianism is not only your food, but also pure reason and right thoughts, this is the whole meaning of life.

Psychological self-training

Sometimes there is a noisy feast of friends or relatives. How not to break off at such a moment and not eat a meat dish? Everything here depends on two main factors.

The first is your self-belief. Vegetarianism is not only a diet, but also a meaningful position in life.

The second is a rational menu. If your diet consists of the necessary dishes, you get a full-fledged complex of proteins, fats and carbohydrates, then you will not have the desire to give up everything and eat juicy meat.

conclusions

With these simple tips, you will not only always receive healthy diet, but also save yourself from many diseases associated with excessive consumption of meat. You will always be in shape without fear of gaining excess weight. By the way, it is important to note that a vegetarian diet for weight loss (menus for a week, different dishes and recipes were presented above) really has good results, so those who want to lose weight should definitely use this method!

Thus, vegetarianism is a full-fledged lifestyle that is gradually becoming the norm in our society. Of course, no one forces you to give up meat, because it is only your choice and your life, but trying something new is always interesting, isn't it? Today we discussed the vegetarian menu for the week with recipes, so prepare new dishes and constantly evolve. Bon appetit and good mood to you and your family members!

If everything is quite clear with vegetarianism - take away the meat and live happily, then what is the right way to switch to a vegan diet? And the most important question that worries every newcomer to veganism is what dishes to cook? In this article we will analyze a couple of simple rules for switching to such a diet, we will tell you about a few delicious dishes and compose a vegan menu for the week.

By becoming a vegan, you will have to change your life: you will no longer be able to grab a quick bite at the first café you come across, because you will have to be more selective about food.

If you are reading this article, then all the pros and cons of a vegan diet have already been found, and the issue of switching to a balanced diet has already been decided or is close to being solved. Now your challenge is to learn as much as possible about the new diet. And rightly so, because good preparation is the key to a successful transition to veganism, so a couple useful tips it won't hurt you. These recommendations are enough to ease the habituation period, and the likelihood of a breakdown at the sight of a juicy steak will be zero.

The transition should be gradual. Of course, you can cherish yourself with the hopes that you will rearrange your diet in one day and never return to animal food, but as practice shows, no one succeeds in such a maneuver. No need to rush off the bat - change your diet gradually. You can't break the habit of eating junk food at the snap of your finger. If you want to switch to a new diet without unnecessary problems, then the right solution is to gradually change the menu, adding vegan dishes there and removing animal foods.

Animal products must be replaced. By listening to this advice, you will avoid the mistakes of most beginning vegans. Let's not forget that we are all human, and drastic changes in diet will greatly affect our health. A sudden change in nutrition will not lead to anything good: at best, you will break loose, and at worst you will bring the body to vitamin deficiency. Therefore, do not test the body for strength and gradually replace the usual animal products with vegan alternatives.

Any doctor will tell you that breakfast is the most important meal of the day. In many ways, the mood during the day will depend on the beginning of the day, so it is important to prepare something nutritious and tasty for breakfast.

You can start your day with a light water-boiled porridge. Add nuts or dried fruits to this dish and every evening you will fall asleep thinking about the delicious porridge that awaits you in the morning.

Another dish that will pleasantly surprise you with its satiety and taste is a smoothie or a cocktail. You can feel like a chef in an expensive restaurant, adding various ingredients to the drink and experimenting with taste. The choice of components depends only on your imagination - various fruits and vegetables, berries, nuts, cereals. In general, everything that comes to your mind.

Be sure to try starting your day with a tofu omelet. Don't be surprised, this cheese is a versatile product and omelet is not the strangest dish you can make with it. Very often you will encounter him in various vegetarian recipesso don't be afraid to experiment with it and add it to your dishes.

The favorite recipe for most vegetarians is fruit salad. The abundance of fruits will allow you to come up with something new every day. Experiments are encouraged - add berries or nuts to the salad and find your favorite recipe that will surprise your guests.

Vegetarian masters have even come up with their own recipe for pancakes. All you need is 2 cups of water, 1.5 cups of flour, 1 tablespoon of sugar and half a teaspoon of baking soda. Mix all this in one bowl until smooth, and the dough is ready, it remains only to fry.

Lunch

A hearty breakfast should be continued with something equally healthy, such as soup. There are many recipes, but the essence is roughly the same - boil vegetable, mushroom or any other broth, and then add the rest of the ingredients. Do not forget to add various spices and seasonings to the soup, they will only improve the taste of the dish and give it an unforgettable aroma.

Vegan cutlets with a delicious side dish will satisfy your hunger perfectly. You can take anything as ingredients for cutlets, from beets to oatmeal. Let your imagination run wild and find your favorite recipe. In the side dish, no one limits you either, pasta, rice, potatoes or a mixture of vegetables are suitable.

Experiment and make vegan burgers. To do this, you need to buy or make vegetarian buns, and put whatever your heart desires in between. Don't forget tofu and vegan burgers, they are delicious additions to burgers. This dish will diversify your menu for a week, while replacing unhealthy food with a healthy alternative.

No one forbids using cereals from breakfast recipes for lunch, they are perfect for a lunch break and fill your body with energy.

Afternoon snack

This meal should be light, its task is not to satisfy hunger, but to help wait out the break between lunch and dinner. Here, the previously described recipes come to your aid: smoothies, fruit or vegetable salad. You can just have a snack with fruit. Almost everything is suitable for an afternoon snack, the main thing is not to forget about this meal.

Dinner

Before cooking, remember that dinner should be light and low in calories. A salad or smoothie is perfect for this description, you can make one of these dishes using vegetables, herbs, fruits or berries. Another option is a light soup, which you can take from the lunch menu.

Briefly about sweet

Many vegans avoid sweets, claiming they are unhealthy. This is fundamentally wrong. Sweet does not have to be harmful, the main thing is to monitor the composition and avoid treats with milk, eggs and other animal products. But do not be alarmed ahead of time, not all sweets contain animal products.

Peanut butter, cookies, cakes, maple syrup, dark chocolate, ice cream - you can buy all this without unwanted elements in the composition, or you can make them yourself at home.

Beverages

Unfortunately, milk, coffee and store-bought tea will have to be discarded because vegan diets exclude them. Don't be discouraged as you have alternatives. Milk is replaced with vegetable milk, sometimes you can find it in the store, but cooking at home does not require much trouble. You will forget about store-bought tea as soon as you try herbal tea. It is not only tasty, but also healthy. Also, don't forget about smoothies, which are a great alternative to store-bought yogurt. Juices are excellent thirst quenchers, which you can make from apples, oranges and any other products that you find in your refrigerator.

Weekly menu

Now you know what dishes can be prepared for each meal, and it will not be a problem to create a diet for a week. Here is a sample menu for a week, which you can change or even completely redo, it all depends on your imagination:

Monday

Breakfast: oatmeal with dried fruits and banana-strawberry smoothie;
Lunch: mushroom soup and a couple of slices of vegan bread;
Afternoon snack: fruit and berry salad;
Dinner: vegan pancakes and orange juice.

Tuesday

Breakfast: tofu scrambled eggs and apple juice;
Lunch: vegetable cutlet with pasta and tea;
Afternoon snack: banana and apple;
Dinner: rice with vegetables and tea.

Wednesday

Breakfast: vegan pancakes and soy milk;
Lunch: oatmeal with dried fruits and green salad;
Afternoon snack: dried fruits;
Dinner: mushroom soup and fruit smoothie.

Thursday

Breakfast: buckwheat with bananas and carrot juice;
Lunch: pea soup and a couple of slices of vegan bread;
Afternoon snack: green salad;
Dinner: Vegan burger and fruit and berry smoothie.

Friday

Breakfast: pumpkin puree and banana blueberry smoothie;
Lunch: vegetable soup and fruit salad;
Afternoon snack: fruit salad;
Dinner: vegetable salad and soy milk.

Saturday

Vegetarianism is not only a system of a certain diet, but in a sense, the lifestyle of many people. When composing a plant-based menu, it is very important to adhere to two principles: diversity and balance, which will help ensure the supply of all important nutrients to the body every day.

Basic principles of a vegetarian menu

Vegetarians say that with plant products, it is quite possible to compose a tasty, varied, complete and healthy menu for every day. This power supply system is divided into the following types:

strict vegetarianism, which permits the use of only plant foods;
lacto-vegetarianism, which allows the use of dairy products;
lacto-ovo vegetarianism, allowing the use of eggs.

The vegetarian menu prevents the accumulation of toxins and blood oxidation, promotes healthy digestion, and solves the problem of excess weight. If the vegetable menu is introduced for 3-4 weeks, then you can enter it immediately, with a complete transition to vegetarian food, it is recommended to gradually abandon meat.

The basic principles by which a vegetarian menu should be compiled:

replacement of animal food with vegetable;
drinking up to 2 liters of liquid daily;
restriction of sweets.

In the early days, a plant-based diet can lead to a seeming feeling of hunger, which is nothing more than a feeling of unusual lightness.

We offer an approximate simple menu for a week, which includes all the necessary elements.
Monday:

Breakfast: buckwheat porridge with carrots and onions, tea.
Lunch: vegetable soup, carrot salad with nuts.
Afternoon snack: cottage cheese dessert with banana and kefir.
Dinner: stewed potatoes, vegetable salad.

Breakfast: barley-barley porridge with jam;
Lunch: cheese soup with vegetables, cabbage salad.
Afternoon snack: cheese cakes with jam, tea.
Dinner: seaweed salad, buckwheat porridge.

Breakfast: oatmeal with fruit, tea.
Lunch: salad of herbs, cucumber and arugula, pea soup.
Afternoon snack: cottage cheese dessert, tea.
Dinner: vinaigrette, stewed cabbage.

Semolina porridge with banana, tea.
Lunch: seaweed and egg salad, mushroom soup.
Afternoon snack: pear, compote.
Dinner: salad of beets and garlic, pilaf with dried fruits.

Breakfast: oatmeal with apple and cinnamon, tea.
Lunch: noodle soup, salad with cucumbers and tomatoes.
Afternoon snack: a piece of hard cheese, tea.
Dinner: Chinese cabbage salad, egg and broccoli casserole.

Breakfast: buckwheat porridge with milk, tea.
Lunch: cucumber salad, mashed potato soup with cream and croutons.
Afternoon snack: apple pie with tea.
Dinner: cabbage salad, beans in tomato sauce.

Sunday:

Breakfast: cabbage salad and rice porridge.
Lunch: mushroom cabbage soup, fruit salad.
Afternoon snack: pie with sweet filling, tea.
Dinner: salad with tomatoes and cheese, vegetable stew.

For a balanced diet, it is important that there are vegetables and fruits on the table every day, especially in the form of salads.

Disadvantages of a vegetarian menu

While there are health benefits to vegetarianism, it also has its drawbacks. The main thing is the absence of a number of vitamins, microelements and nutrients in plant food. The body needs animal proteins, especially in the cold season, and it requires active replacement with vegetable proteins.