Vegan recipes for every day: the most delicious menu
Someone thinks that vegetarianism is boring, monotonous and not tasty. Vegan recipes for every day, which will be presented below, will prove that the vegan menu is not only healthy, but also tasty.
What does a vegan menu consist of every day
Despite the fact that the vegetarian form of eating is based only on plant-based products, vegan meals for every day should be balanced. And this means that it must contain all the necessary amino acids and trace elements. Let's see what foods are at the heart of the vegan menu for every day.
1. Protein substitutes
One of the first questions a vegetarian hears is about protein. It is believed that only meat can provide protein. But it's not! Count: nuts, seeds, sprouted grains of green buckwheat and wheat, legumes, soy products, and these are soy milk, cheese and meat.
Well, why not the second: porridge from sprouted buckwheat with soy meat, to the recipe of which we will return.
2. Fats
And here again soy, coupled with linseed oil, sesame and walnuts. This also includes all dark green leafy vegetables. Add cucumbers and tomatoes and please, a tasty and healthy salad is ready. With soy toffu, that's it!
3. Iron
It's generally easy here. Everyone knows that apples and buckwheat are rich in iron. Recipes for vegans are replenished every day with another dish - buckwheat with apples. Instead of apples, iron-rich dried fruits can be used. And you can drink porridge with rosehip broth, which is also enriched with a useful trace element.
Well, the most delicious - strawberries and persimmons - just a storehouse of iron!
4. Calcium
Cabbage with celery, containing a large dose of calcium, can diversify any salad. And snacking on figs, hazelnuts and almonds will draw a line under the daily norm in calcium.
5. Vitamins
There is nothing to discuss here. Who, if not a vegan, whose diet is based on fresh fruits and vegetables, supplies the body with vitamins.
The basis of the vegan menu is vegetable soups and salads, as well as freshly squeezed vegetable and fruit juices. A variety of dairy-free cereals diversify the menu. It is better if they are presented in a germinated version.
A typical daily menu for a vegan might include fruit for breakfast, vegetable soup for lunch, juice or smoothie for afternoon tea, and vegetables or cereal for dinner. Dried fruits and nuts can play the role of snacks throughout the day.
Easy vegan recipes for every day
Let's start the description of recipes for vegan dishes for every day with soups. It can be borscht, vegetable soups or cabbage soup, that is, all the first courses that we are used to, but without meat. But today we will focus on a different recipe. We present to your attention a vegetarian hodgepodge.
Vegetarian hodgepodge
We will need:
- 400 gr of any mushrooms;
- 1 carrot;
- 5 medium potatoes;
- 1 sweet pepper;
- 1 head of onion;
- Tomato paste or tomato;
- Salted cucumbers and olives to taste;
- Slice of lemon.
Fry the onion with mushrooms over low heat and add the tomato or tomato paste. We pour everything into hot water, where chopped other vegetables are already waiting for us. Cook for fifteen minutes after boiling, and two minutes before readiness, add olives and lemon.
Let's continue the recipes of vegan cuisine for every day with cereals. And here we pay attention to the germinated green buckwheat.
Sprouted green buckwheat
We take one hundred grams of green buckwheat and germinate it. To do this, fill the cereal with clean water for several hours. Next, rinse it and wrap it in a damp cloth. We are waiting for 12 hours, during which buckwheat will give small sprouts. We wash and eat.
For taste, add dried fruits, vegetables or fruits. And you can buy soy meat in the store. If desired, buckwheat can be boiled or passed through a blender.
Let's move on to the "goodies" that can be consumed for an afternoon snack.
Nutritious almond milk smoothie with banana
The whole point lies in almond milk, which we will make ourselves. To do this, soak 100 grams of almonds overnight. Add 200 ml of water and send the mixture to a blender.
After straining the workpiece, add the same amount of water and grind again. You can add a spoonful of honey or Jerusalem artichoke syrup. Everything, the milk is ready! It remains to add bananas and puzzle the blender again.
Smoothies
Well, what is a vegan diet for every day without. To prepare it, you will need fruits, vegetables, herbs. All ingredients must be ground in a blender until thick. And there are many variations of smoothies. For example:
- - for which you need 4 kiwi, 100 grams of parsley, banana, lettuce and 100 grams of water;
- - you need 10 strawberries, 100 ml of orange juice and the same amount of vegetarian yogurt.
Well, we got a full-fledged vegan menu for the day: smoothies for breakfast, hodgepodge for lunch, a cocktail for an afternoon snack and porridge for dinner. The latter can be varied with any vegetable salad.
At the moment, vegetarianism is gaining more and more popularity as a style not only of food, but also of life. Unfortunately, today's society is not quite ready to accept such people. Many people are convinced not only that with such a diet it is impossible to eat, but also that it is extremely harmful to the body. In this article, we will show that vegetarianism is not only an opportunity to eat hearty and delicious food, but also an extremely beneficial practice for the body. Therefore, below we will demonstrate the vegetarian menu for the week.
Regardless of how a person relates to meat, many scientists have long proven that the absence of animal protein in the diet is not only harmless, but also extremely beneficial for metabolic processes in the body.
It is worth saying that people choose this lifestyle for completely different reasons. Someone for ethical reasons of animal protection, and someone - for balance and harmony in relations with their body.
Before proceeding to the vegetarian menu for the week itself, let's look at the general subspecies of this lifestyle. There are such forms as:
- Pure veganism is an option for strict vegetarians, only plant-based foods are allowed.
- Lacto-vegetarianism - in this subspecies, 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 fruits are allowed. We will consider lacto-ovo vegetarianism, that is, the most democratic choice for a weekly vegetarian diet menu.
A nutritious diet should include staple plant foods, such as grains, fruits, vegetables, dairy products, and nuts. A full vegetarian menu should categorically exclude meat products. There is no need to 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 need to have only the freshest vegetables and fruits.
Rational menu for the week
Morning is an important stage, because it is the very beginning of the day. Therefore, food during this period of the day should be very rich. It’s worth starting a new day with oatmeal, be sure to drink it all with green tea or weak coffee. Oatmeal is an excellent choice in all respects for breakfast. Besides the fact that it is very inexpensive, it is also quick to prepare, contains many nutrients for a good charge for the day. In addition to oatmeal, you can also eat other types of cereals, such as corn or barley. For a variety of flavors, you can add fruits, because this will not only brighten up breakfast, but also add a vitamin component.
Lunch is the heyday of the day, it is very important to refresh yourself at such a moment for strength in the second half of the day. The vegetarian food menu here must necessarily consist of two courses. The classic first course should be with a liquid component. Soups and borsch with the addition of vegetables and mushrooms are ideal here. You can pick up a very different side dish, but you should not forget that your stomach should not be full, because this will only cause laziness. Therefore, you need to use light dishes, which are salads. Their variety is very large, here you can add cabbage, and radish, and carrots, and an apple. It is important to remember that you are not trying to create heaviness in the stomach, you need to be filled with light food, which at the same time will be satisfying.
The working day is approaching sunset, and in order to endure until dinner, there is an afternoon snack. This is a light snack so that you have the strength to reach the house. A good choice is a fruit cocktail with the addition of cottage cheese or kefir. If you want to get satiated more, then you can cook apple charlotte or cheesecakes with jam, condensed milk.
To end the day well, you need to prepare a hearty and delicious dinner. The vegetarian menu for dinner should also consist of two components. Stewed potatoes with mushrooms or olives and lemon are perfect for the first, you can also cook porridge (preferably buckwheat) with eggs. For the second, you should prepare a light salad of radish or cabbage with an apple or cucumber.
All of the dishes listed above can be combined to make 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 must be purely personal. 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 very creative with your diet.
What should a vegetarian menu include?
Breakfast should be in the diet of every vegetarian. The necessary ingredients are cereals and warm drinks. What else should a vegetarian menu consist of every day?
Lunch should not include a large number of products. Includes main and additional course. The main course is often represented by vegetable soups. To supplement it, you can add dairy products, which are necessary to maintain the level of animal proteins. It is worth remembering that if the main dish includes components of animal origin, then the second should be only 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.
This menu will suit both beginners in this art of nutrition, and old-timers of vegetarianism.
Simple tips for beginners:
- The vegetarian menu should be varied and appetizing.
- Refusal of meat dishes is not only a way of life, but also a ban on bad habits.
- Raw meals should be eaten immediately, not left for later.
- Before dinner, it is advisable to eat fruit or nuts.
- It is better to use honey as a sweetener.
- To maintain normal levels of iron and calcium in the blood, it is necessary to consume mushrooms, legumes and nuts.
- Plant foods should be consumed often, 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 groups B and D
As mentioned 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 want to offer several recipes for a vegetarian menu.
How to make vegetarian sausage?
For cooking you will need: beets, sesame oil (can be replaced with any other to taste), good quality peas, marjoram, distilled water, salt, garlic, grated nutmeg, black pepper.
Pour high quality peas into a frying pan and calcinate for a short amount of time (5-7 minutes) without adding vegetable oil. Next, you need to grind the peas to a 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 divisions of the grater. It is necessary to squeeze one tablespoon of beetroot juice from the resulting mass and save this liquid. Leave the pea puree to cool. In a separate bowl, chop the garlic and add all the necessary spices there.
After that, add all the mixed spices, sesame or other vegetable oil and a spoonful of the previously obtained juice to the peas. All this must be beaten 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. The resulting mash is tightly tamped into the mold made, wrap everything with cling film to prevent the appearance of a crust and put in the refrigerator for 12 hours. Delicious and hearty sausage is ready.
How to make stuffed peppers with vegetable filling?
Pepper must be cleaned of the insides and tail, divided into two parts. As a “meat” filling, we use asparagus beans, cabbage and lettuce.
If you like spicy dishes, then you can use Korean carrots and boiled beans as filling. Peppers can be steamed or stewed in a pot. After cooking, sprinkle with fresh herbs, you can add olives or cheese for an aesthetic look.
The impact of a plant-based diet on the state of the body
The vegetarian diet menu is very useful for the body and has all the necessary complex of microelements.
The herbal component maintains the desired level of glucose in the body, which is extremely useful for patients with diabetes. 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 quickly remove toxins from the body. In addition, a vegetarian menu is often used for weight loss.
You must be aware that in order to switch from meat to vegetarianism, a nutritional balance must be maintained and the daily norm for the amount of proteins, fats and carbohydrates must be met. Vegetarian menu recipes should have an amount of energy that will equal the cost per day. A few tips for maintaining balance:
- Follow the daily norm for the consumption of clean distilled water. Tea, coffee and other drinks do not count.
- It is necessary to observe the calorie content of the diet to gain the right 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. The main reason to eat should be hunger.
- To comply with the regimen and to prevent excessive work of the stomach, food should be taken often, but in small portions.
How to add the necessary taste sensations?
Sometimes the vegetarian menu becomes boring and there is a desire to add something new. In this case, you can abandon the “main course plus additional” scheme, and cook one independent one, such as a casserole. For spicy dishes, you can add a variety of sauces.
When cooking, you can be guided not only by the addition of standard vegetables and fruits, but also by adding exotic products, if funds allow.
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, increased muscle tone, and contributes to the smooth functioning of the digestive system.
If you follow such a diet, you can achieve tremendous results - lose weight from one to four kilograms per week.
What are the main postulates of the menu of a vegetarian diet for a week?
Complete exclusion from the diet of meat dishes and their full replacement with dairy products and eggs. As a sweetener, honey should be used instead of sugar. It's 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 hungry day a week, adhering to the principle of partial fasting.
If you want to stay in the vegetarian week for a certain time, then you are advised to immediately give up meat food. 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 a feeling of hunger, but it is deceptive and does not indicate that you do not have enough 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 and always be 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 does not have enough animal proteins and fats to maintain the normal function of heat generation. Vegetable proteins, milk fats and eggs will help to remove the deficiency of the necessary components.
It is necessary to use a large amount of vegetable oils, such as sesame, corn and sunflower. You should also consume butter and nuts in small quantities, which are rich in fats of various densities.
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 necessary for the body to build. It is advisable to eat a small piece of bread with bran during lunch or dinner for better digestion in the stomach and absorption in the intestines.
For dinner, a variety of dairy dishes are ideal, but it is better to start breakfast with a light snack with the addition of a warm drink (green tea or weak coffee).
Losing weight will help the use of fractional nutrition, which consists in the fact that your portions should always be small in size, but you need to eat many times a day.
Vegetarian menu - treatment method
Many medical professionals agree that lacto-vegetarian and lacto-ovo vegetarian are extremely beneficial for health. Doctors recommend using such a diet for medicinal purposes in diseases such as atherosclerosis, chronic kidney disease (pyelonephritis), gout, hypertension, cirrhosis of the liver and many others. Also, vegetarianism can prevent the development of type 2 diabetes.
People who follow this diet always have normal blood pressure numbers and the 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 problems with the heart and endocrine system.
It is also worth being informed about the dangers that may lie in wait for you in a permanent 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 plant foods do not contain them, but that their absorption is extremely small and deficiency may occur.
The exclusion of animal proteins can lead to a violation of protein metabolism. Therefore, many doctors do not advise athletes, adolescents and pregnant women to adhere to such a diet.
But these problems can be easily solved by rationally compiling a vegetarian diet that will have the necessary amount of carbohydrates, fats and proteins. It is also recommended to use vitamin complexes in order not to develop beriberi.
Before becoming a vegetarian, you must honestly answer the question: "Why?". In the modern world, veganism is a fashion trend. 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 a pure mind and right thoughts, this is the whole meaning of life.
Psychological self-preparation
Sometimes a noisy feast is gathered from friends or relatives. How not to break loose 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 complete complex of proteins, fats and carbohydrates, then you will not have the desire to quit everything and eat juicy meat.
findings
By following these simple tips, you will not only always get healthy nutrition, but also protect yourself from many diseases associated with excess meat consumption. 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 (the menu for the 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 complete way of life, which is gradually becoming the norm in our society. Of course, no one forces you to give up meat, because it's 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 cook new dishes and constantly evolve. Bon appetit and good mood to you and your family members!
I am writing this article at the request of my friend, Alexei. For about six years I have not eaten meat, fish, eggs, seafood or other products of violence. In other words, what was alive and had a high organization - I try not to eat. What are the reasons, and why did I need it, wrote.
Over the years, vegetarian food has become so natural for our family that we have absolutely no problems with the choice of products or the variety of dishes. On the contrary, the question often arises: “When to cook everything you want and can?”
We have periods when we bake our own bread or pies, then it gets boring, and we lean on baking and stewing vegetables, then, suddenly, we remember frozen berries and bananas, after which the period of cereals and muesli comes, and how they get bored - Let's focus on fruits. Then everything is repeated in different combinations, we try to eat more seasonal fruits and vegetables, listen to our bodies.
But it turns out (and I myself remember something like this in the distant past) that for many people, when considering vegetarianism, questions arise: “What is there then? There is nothing! Where to get useful substances and amino acids? What can you actually cook?
Guys, vegetarianism is just avoiding meat, fish and eggs. They excluded just a small part of objectively harmful food (everyone who wants to understand the situation at least a little knows that it is harmful today. If you are not yet one of them, look at a few from my website, start lectures by Mikhail Sovetov, Roman Milovanov, Marva Oganyan on YouTube and many others - there is a lot of information today). So, I assure you that after the transition to vegetarianism, the choice of dishes is still huge. And then I publish my approximate menu for the week:
Monday
In the morning. Warm water with a spoonful of honey
Breakfast. Hercules porridge with ghee (you can add raisins, dried apricots, honey, gur)
Dinner. Vegetable soup with herbs, bread and cheese. Salad to taste, such as beetroot with walnuts or carrots
afternoon tea. Apple juice, fresh fruit
Dinner. Buckwheat fried pasta with vegetable salad, butter and herbs. Bread, cheese, salt, sauce to taste
Tuesday
In the morning. Apple juice, can be diluted with water
Breakfast. Buckwheat porridge with ghee, tomato salad with herbs and sesame oil. Bread to taste
Dinner. Wrappers - fried thin pita bread with tomato slices wrapped in it, cheese, herbs, salt, butter
afternoon tea. Herbal tea with biscuits and honey
Dinner. Stewed vegetables (eggplant, zucchini, carrots, potatoes, cabbage, etc.)
Wednesday
In the morning. Glass of clean water
Breakfast. Fresh fruit salad (banana, orange, apple) sprinkled with sesame seeds
Dinner. Fried/boiled potatoes with vegetable salad and bread. Greens, cheese, sauce, butter, salt to taste
afternoon tea. Vegetable juice (carrots, beets, cabbage)
Dinner. Oven baked vegetables (potatoes, eggplant, carrots, zucchini, cauliflower), ghee, salt, bread/lavash, sauce
Thursday
In the morning. Decoction of herbs with honey and lemon juice
Breakfast. Muesli with warm milk and honey
Dinner. Vegetarian borsch with bread and butter, sour cream, cheese, herbs to taste
afternoon tea. Cottage cheese with honey and warm milk
Dinner. Fried potatoes with vegetable salad, bread and herbs
Friday
In the morning. carrot juice
Breakfast. Banana and strawberry smoothie, handful of assorted nuts
Dinner. Sprouted green buckwheat with pumpkin oil and tomato salad with herbs. Bread, salt, ghee.
afternoon tea. Fruits, nuts, dried fruits (figs, dates, raisins, dried apricots, prunes, etc.)
Dinner. Pie made from different flours without yeast with sour cream and chocolate filling, bananas and berries, with herbal tea and honey on request
Saturday
In the morning. A glass of warm milk, honey to taste
Breakfast. Pasta with cucumber salad with herbs and olive oil
Dinner. Fruits to choose from: banana, apple, pears, grapes. Option: fruit cocktail in a blender with berries (raspberries, strawberries, currants, blueberries, etc.)
afternoon tea. Dried fruits with nuts, pumpkin seeds, sunflower seeds
Dinner. Cheesecakes with honey/sour cream and herbal tea or cocoa
Sunday
In the morning. Herbal tea with honey, jam
Breakfast. Millet porridge with ghee and cheese sandwiches
Dinner. Vegetarian cafe - treat yourself. Pumpkin puree soup with cream and chanterelles, fried cheese in spinach sauce (palak paneer), cheese and butter cakes (cheese-nan, bater-nan). Masala chai (with milk and spices)
afternoon tea. Orange juice, or any other. Can fruit
Dinner. Rice, avocado with salt, ghee and black bread
It's just offhand a short, very limited menu. Any dish can be replaced and supplemented, expand the diet. Only cereals are not mentioned: rice, corn, semolina, pearl barley, chickpeas, peas, wheat, cereals based on oatmeal - flax, amaranth, oats, etc. How to cram all vegetarianism into a week or even a month?
I mentioned Indian dishes only once, but there are hundreds of them! Until recently, Hindus were mostly vegetarians, and they have so many varied and delicious dishes that you can safely make a menu for a week only from Indian dishes. Yes, you will need to learn how to cook them, but it is not so difficult.
I also don't remember any yogurts, kefirs, curdled milk, ayrans, matsoni… pancakes, pancakes, pies, buns, cakes… dumplings with different fillings… khachapuri with cheese, a boat without an egg, with potatoes, with herbs… various legumes… a huge variety of tropical fruits and much, much more other.
Yes, we drink freshly squeezed juices, they are much healthier and tastier. If a glass of juice immediately causes discomfort, you can drink half or dilute with water. We try to buy bread without yeast and mostly black, rye.
The vegetarian menu is so diverse that you can eat different dishes for a month, almost without repeating, there would be a desire to cook. However, I do not see such a goal. Rather, I am now leaning towards mono-nutrition or a combination of a small amount of ingredients, towards live food. just wrote about the choice between raw and thermally processed food.
I think that instead of variety, quality is much more important, do not overeat, listen to your body and give it according to the NTP (basic needs of the body), trying not to be confused with addictions. The term is taken from the book. Joachim Verdin "Life without food"- a lot of good information that unties hands and frees the mind. Writes very simply and clearly, I recommend.
A vegetarian diet is a diet that excludes animal products. It is suitable for those who want to lose weight and cleanse the body systems. This diet is one of the variants of the detox diet, which is considered therapeutic and is practiced to improve the health of people with many diseases. A wide range of dishes during a vegetarian diet allows you not to feel discomfort and hunger during the entire time of its observance.
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Benefits and rules of the vegetarian diet
A vegetarian or vegetarian diet is different from a vegan diet: the latter do not consume animal products, including milk, eggs, and dairy products. Both should not eat meat, fish and seafood.
According to many, a diet without meat, fish, eggs, milk and dairy products is devoid of protein as the main source of muscle mass formation. But animal proteins can be replaced with vegetable ones: soy, legumes, nuts and other foods. With a competent approach to compiling the menu, you can get a complete balanced diet, suitable even for professional athletes, including bodybuilders.
The vegetarian menu is often used in the treatment of various diseases as an auxiliary method and is approved by most doctors.
Benefits of this approach to nutrition:
- cleansing of all body systems due to the high content of fiber in plant foods;
- low calorie content, which is important for losing weight as soon as possible - in a month of such a diet, you can lose 10 kg;
- normalization of digestion and microflora of internal organs;
- versatility - suitable for people of any gender and age, but in winter it is recommended to choose plant foods according to the season or your own freezing;
- supplying the body with all the necessary trace elements and vitamins, despite the limitations;
- strengthening general immunity;
- simplicity and the possibility of implementation at home;
- normalization of blood pressure and the work of the entire cardiovascular system.
Tips, following which will help establish the right vegetarian menu:
- 1. Drink at least 8 glasses of pure water a day - this will speed up metabolic processes and help cleanse the body faster.
- 2. Eat fractionally - 5-6 times a day, preferably in small portions, but if saturation does not occur, then they can not be limited.
- 3. Try to eat all vegetables and fruits fresh, use sparing methods of heat treatment for cooking - steaming, grilling, baking, boiling, sautéing.
- 4. In addition to prohibited products from animals, it is necessary to strictly exclude confectionery, store sauces, sweet drinks and rich pastries made from white flour of the highest grade.
- 5. Be sure to control the amount of protein food, it should be enough.
It is categorically impossible to allow feelings of hunger, so experts allow you to interrupt it with vegetables and fruits with a negative calorie content at any time, but you should try not to eat or drink 2 hours before bedtime so as not to provoke swelling.
Menu for the week
Sample vegetarian menu for each day of the week:
| Day | Breakfast | Lunch | Dinner | afternoon tea | Dinner |
| 1 | Fruit salad with honey, seeds and nuts | Berry smoothie with chia seeds | Vegetarian borscht, fresh vegetable salad | handful of nuts | Beans stewed in tomato sauce with herbs |
| 2 | Rice porridge with pumpkin and raisins | Applesauce | Any citrus | Steamed broccoli and asparagus, tomato juice | |
| 3 | Apples baked with dried fruits and nuts | Energy bars | Vinaigrette with green peas | handful of dried fruit | Salad "Fitness" |
| 4 | Chickpea chocolate cake | Citrus fresh juice | Stew | Mix of nuts and dried fruits | Cabbage salad with avocado |
| 5 | Buckwheat porridge with herbs | Kefir with flax seeds | Bell peppers stuffed with brown rice and vegetables | green smoothie | Lentils with stewed vegetables |
| 6 | Apple strudel | Pear salad with arugula | Baked potato pancakes | Salad of raw cucumbers and herbs | Chickpeas with baked eggplant |
| 7 | carrot cutlets | Whole grain bread and avocado spread sandwich | Whole wheat pasta with tomato sauce | handful of nuts | Vegetable soup puree with peas |
Without harm to health, the proposed diet can be extended for 2 weeks, if necessary.
List of products for the implementation of the vegan diet menu:
- 1. Vegetable sources of protein: legumes, chickpeas, lentils, peas, asparagus.
- 2. Food sources of healthy fats: sunflower, pumpkin, linseed and sesame seeds, any nuts, avocados, cold-pressed vegetable oils.
- 3. Slow carbohydrates: any flour allowed on diet food (oatmeal, rice, coke, corn, chickpeas), cereals (brown rice, buckwheat, oatmeal).
- 4. Dried fruits: prunes, dried apricots, figs, dates, raisins.
- 5. Seasonal fruits and berries: bananas, citrus fruits, apples, pears, peaches, plums, raspberries, strawberries, blackberries.
- 6. Vegetables and greens for the season: potatoes, beets, carrots, zucchini, eggplant, tomatoes, cucumbers, greens, various types of cabbage.
- 7. In moderation, it is allowed to eat low-fat cheese produced without abomasum, fermented milk products, ideally - kefir up to 1% fat.
- 8. Whole grain bread.
- 9. Honey or sweet natural syrups.
As a sweetener, it is allowed to choose organic sweeteners, the best option is stevia in leaves, tablets or powder.
Recipes
Recipes from the proposed menu for every day are easy and simple to prepare.
It is necessary to adjust the set of necessary ingredients based on personal preferences and the presence of allergic reactions.
Berry smoothie with chia seeds
You will need:
- 100 g currants;
- 100 g raspberries;
- 50 g blackberries, cherries or strawberries;
- 20 g of chia seeds.
Cooking:
- 1. Beat the berries with a blender until puree.
- 2. Add chia seeds to berries, leave for 30 minutes.
Chia seeds are a natural thickener, so the smoothie is very thick, it is also called pudding.
Vegetarian borscht
You will need:
- 50 g of onions, carrots;
- 100 g of beets and potatoes;
- greenery;
- natural tomato paste - 50 ml, salt.
Cooking:
- 1. Cut the onion into half rings, cube the potatoes, and grate the carrots and beets.
- 2. Boil vegetables for 20 minutes in salted water.
- 3. Add tomato paste and cook for another 10 minutes.
- 4. Sprinkle the dish with herbs.
Beans stewed in tomato sauce
You will need:
- 200 g of any beans;
- 4 large tomatoes;
- salt, herbs.
Cooking:
- 1. Soak the beans overnight.
- 2. In the morning, boil the beans for 1.5 hours.
- 3. Scald tomatoes with boiling water, peel. Blend them in a blender until pureed.
- 4. Stew boiled beans in tomato sauce for half an hour, salt, sprinkle with herbs.
Potato-tomato casserole
You will need:
- 200 g potatoes;
- 2 large tomatoes;
- 2 cloves of garlic;
- 50 g carrots;
- 50 g of onion;
- 30 ml of olive oil;
- salt.
Cooking:
- 1. Peel, boil, mash potatoes.
- 2. Garlic, carrots and onions fry in olive oil.
- 3. Cut the tomatoes into rings.
- 4. Put potatoes, tomatoes, vegetables and potatoes in layers in a baking dish.
Apples baked with nuts and dried fruits
You will need:
- 3 large apples;
- 80 g of a mixture of any nuts;
- 30 g of a mixture of seeds;
- 100 g of a mixture of dried apricots, prunes, raisins.
Cooking:
- 1. Peel apples from the middle.
- 2. Beat nuts, seeds and dried fruits in a blender until smooth.
- 3. Stuff the apples with the mixture.
- 4. Bake for 8-12 minutes in the oven or microwave.
- 5. Pour the finished apples with a little honey.
Energy bars
You will need:
- 50 g of oatmeal;
- 100 g dates;
- 80 g raisins;
- 50 g of prunes and dried apricots;
- 100 g of a mixture of nuts;
- 50 g of a mixture of sunflower, sesame, flax seeds.
Cooking:
- 1. Grind all the ingredients with a blender until smooth.
- 2. Put the mass on baking paper, bake for 10 minutes at 180 degrees.
- 3. Cut the still hot mass into bars, let cool.
Salad "Fitness"
You will need:
- 100 g carrots;
- 100 g of celery root;
- 80 g green apple;
- greens, a couple of slices of lemon.
Cooking:
- 1. Grate apple and vegetables, mix.
- 2. Finely chop the greens, add to the salad.
- 3. Fill the salad with juice from 1 lemon slice, decorate the second dish.
If desired, you can add pumpkin seeds to the salad.
Chickpea chocolate cake
You will need:
- 150 g chickpeas;
- 2 bananas;
- 30 g cocoa;
- sweetener.
Cooking:
- 1. Soak chickpeas overnight.
- 2. Boil for an hour.
- 3. Beat the chickpeas with a blender in a puree, add the sweetener and cocoa. If the mass is too dry - add a tablespoon of olive or any other cold-pressed oil.
- 4. Mash the banana with a fork, add to the dough.
- 5. Bake the cake at 180 degrees for 20 minutes, let cool.
Cabbage salad with avocado
You will need:
- 100 g of Chinese cabbage;
- medium cucumber;
- avocado;
- greenery;
- half a lemon.
Cooking:
- 1. Chop the cabbage, cut the cucumber into rings, chop the greens, mix all the ingredients.
- 2. Peel the avocado, cut into slices, add to the salad.
- 3. Fill the salad with the juice of half a lemon.
green smoothie
You will need:
- 2 medium cucumbers;
- 50 g of celery root;
- 60 g green apple;
- half a lemon or a whole lime;
- bunch of parsley.
Cooking:
- 1. Cut apples, vegetables and greens, chop in a blender until smooth.
- 2. Squeeze citrus juice into a smoothie.
Lentils with stewed vegetables
You will need:
- 100 g red lentils;
- 100 g carrots;
- 50 g of onion;
- 50 g of bell pepper;
- clove of garlic;
- 2 medium tomatoes.
Cooking:
- 1. Boil lentils in salted water for 15 minutes.
- 2. Scald the tomatoes with boiling water, remove the skin from them, mash them into a puree using a blender.
- 3. Cut vegetables into cubes.
- 4. Add water to the tomato puree so that the resulting mass has the consistency of tomato juice.
- 5. Put vegetables and lentils in a saucepan, pour in tomato sauce, simmer over low heat for 30-40 minutes.
- 6. Salt, season with herbs.
Apple strudel
You will need:
- Armenian lavash;
- 0.5 kg of apples;
- 100 g raisins;
- 100 g of peanuts;
- cinnamon;
- 60 ml of honey;
- berries for decoration
Cooking:
- 1. Peel apples, cut into small cubes.
- 2. Beat raisins and nuts with a blender until smooth, mix the mass with apples.
- 3. Put the resulting filling on pita bread, sprinkle with cinnamon, twist into a roll.
- 4. Bake the roll in the microwave for 8 minutes.
- 5. Pour the strudel with honey, decorate with berries.
- 1. Grate potatoes and carrots, finely chop the onion.
- 2. Fry onions and carrots in olive oil, add to potatoes.
- 3. Add flour or bran to vegetables.
- 4. Form shingles, put on parchment paper.
- 5. Bake at 180 degrees for 20 minutes.
carrot cutlets
For this dish you need eggs, or a thick broth from chickpeas.
You will need:
- 300 g carrots;
- 100 g of onion;
- 100 g of bran of any cereal;
- 30 ml cold pressed vegetable oil.
- 2 eggs.
Cooking:
- 1. Grate the carrots, finely chop the onion, mix the ingredients.
- 2. Add 70 g of bran, eggs and vegetable oil to vegetables.
- 3. Form cutlets, roll in the remaining 30 g of bran.
- 4. Bake on a non-stick coating until golden brown.
Vegetable soup puree with peas
You will need:
- 100 g green young peas;
- 100 g potatoes;
- 50 g each of zucchini, onions and bell peppers;
- greenery;
- piece of whole grain bread.
Cooking:
- 1. Cut vegetables into cubes, cook in a small amount of water for 20 minutes.
- 2. Cut the bread into cubes and dry in the microwave or oven for 2 minutes.
- 3. Beat the prepared vegetables together with water with a blender until a liquid puree is obtained.
- 4. Sprinkle the soup with crackers and finely chopped herbs.
And some secrets...
The story of one of our readers Alina R.:
My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...
But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.
And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...
Each of us at least once thought about the benefits and disadvantages of a vegetarian diet, 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 taking a piece of meat off your plate and replacing it with soy cheese or vegetables, then you are deeply mistaken.
The vegetarian menu is a completely balanced diet filled with all the necessary nutrients. Let's understand in more detail what it is and how to follow all its principles correctly. In this article, we will learn how to properly compose a diet that will comply with the basic postulates of vegetarianism.
Everyone knows that vegetarians do not eat meat. However, having delved into all points, one can pay attention to the presence of a huge number of nuances that concern not only this side of the direction. Before talking about the list of allowed foods, you need to learn about the 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 the killing of living beings. This includes, first of all, meat and fish. Further, there is a certain discrepancy, depending on the direction of vegetarianism. The standard list of vegetarian food includes:
- Mushrooms.
- Vegetable oil.
- Cereal crops.
- Legumes.
- Macaroni and pasta.
- Brown, red and green algae.
- Vegetables.
- Dry breakfast cereals.
- Nuts.
- Sweets without the presence of gelatin in the composition (agar-agar or pectin is allowed).
- Spices.
- Fruits / dried fruits.
- Bread and other flour products.
What products are prohibited
Strictly prohibited in vegetarianism:
- Meat/poultry.
- Seafood.
- Other meat products.
How to make a menu for a week for a beginner vegetarian? In fact, there is nothing complicated in this. It is enough to know the list of “permissions” and use it while preparing your individual diet. An approximate menu for a week in this case may look like this (breakfast, second breakfast, lunch, afternoon tea and dinner):
Monday:
- Fruit salad with seeds, honey and a handful of nuts.
- A cocktail of berries and chia seeds.
- Vegetable borscht, fresh vegetable salad with olive oil dressing.
- Small portion of cashews.
- Bean lobio with herbs.
- Rice porridge with pumpkin-raisin filling.
- Puree from fresh apples.
- Potato and tomato casserole.
- Orange or grapefruit.
- A glass of juice from tomatoes and steamed broccoli.
- 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 greens.
- Kefir cocktail with linseeds.
- Sweet peppers stuffed with rice and vegetable mixture.
- Smoothies from greens 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.
- Soup-puree from vegetables with young peas.
Vegetarian food is very tasty and healthy. With this menu, you will definitely not go hungry.
Vegetarian menu for the week with recipes
Do you think that the vegetarian menu is boring, banal dishes? 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 enormous benefits for the body.
- Currant - 100 grams.
- Strawberries - 50 grams.
- Raspberries - 100 grams.
- Chia seeds - 20 grams.
- We send all the berry components to the blender thicket and grind to a puree state.
- Add the seeds to the puree and let it brew in the refrigerator for about half an hour.
Chia seeds are considered to be a great natural thickening agent, so the result is a smoothie with a nice smooth pudding texture.
- Potato - 200 grams.
- Tomato - 2 pieces.
- Garlic - 2 cloves.
- Carrot - 50 grams.
- Onion - 50 grams.
- Vegetable oil - 30 milliliters.
- Salt, spices - to taste.
- Peel potatoes, boil, and mash.
- Garlic, carrots and onions are lightly fried in oil.
- My tomatoes and cut into thin rings.
- Preparing the baking dish. We spread the layers of mashed potatoes, tomatoes, vegetable mixture and so on until all the products are over.
- 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 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 seeds, sunflower, sesame - 50 grams.
- Grind all components in a blender until smooth.
- Spread evenly on parchment paper and bake for about 10 minutes.
- We cut the mass that has not yet cooled down into small strips and let it cool.
Why do you need purchased bars if you can cook them yourself. Simple ingredients, but what an original taste. Long saturation and filling the body with an incredible amount of useful substances, vitamins, minerals is guaranteed.
- Chickpeas - 150 grams.
- Banana - 2 pieces.
- Cocoa powder - 30 grams.
- Stevia - to taste.
- Soak beans overnight in cold water.
- Boil prepared chickpeas for one hour.
- Beat the chickpeas in a blender until puree, add cocoa and sweetener.
- If it seems that the mass is a bit dry, then pour in a small amount of olive oil.
- Peel the banana and mash with a fork. Add to prepared dough.
- We send the dough into a baking dish and bake at a temperature of 20 minutes.
- Let cool and serve. Bon appetit.
You hardly tried such an original pie 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 constantly eating meat? Switch to the vegetarian menu, which will definitely give 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 to sit on a short one, which will allow you to assess your strengths and make the only right decision.
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