Vedic menu for the week. Can you eat sweets? Cabbage salad with avocado

Many people think that vegetarians eat only grass, and vegans, in general, it is not clear what. But it turns out that their food is much more interesting and richer than traditional dishes. Vegan Menu filled with new flavors and combinations that can be constantly improved and changed.

Vegan Diet

I will talk about the vegan menu using the example of my family (me, wife and child 2 years old). Since I'm now switching to a raw food diet, I don't have particularly gourmet dishes. During the week I eat apples, pears, bananas, oranges, tangerines, peanuts, once a week pine nuts, raisins, dates, sprouted buckwheat, flax, carrots, every day a salad of cucumbers, tomatoes, herbs, green onions and avocados with unrefined oil without salt, or with lemon juice. This is the base, plus seasonal fruits: persimmons, berries, watermelons, melons, pomegranates, grapes, plums, peaches, apricots, nectarines. Naturally, the wife and child also eat fruits and vegetables, plus they cook.

Breakfast

Either fruit or buckwheat, or rice, very rarely semolina, or oatmeal with raisins. Very, very rare corn and pearl barley, they are not popular with us. Sometimes the wife makes herself sandwiches with tofu, cucumber and lean mayonnaise. Or anything after yesterday.

Dinner

Soups. From fresh or frozen vegetables. Suitable cauliflower, broccoli, potatoes, carrots. For satiety, you can add tofu.

Borscht is prepared like ordinary borscht, only without meat. I like to squeeze the juice of half a lemon before serving and chop the green onion with dill. You can add lean mayonnaise or vegan sour cream.

Mushroom soup, best of all butter, they give the soup thickness and viscosity.

Fish soup without fish :) the soup gets a really fishy taste due to nori seaweed. Ingredients: potatoes, carrots, onions, tofu and nori seaweed.

You can also cook soups from lentils, beans, mung beans. Almost all classic soups can be made vegan, including meatballs. Sometimes the wife cooks cream soups.

Dinner

AT recent times For dinner we eat a salad of fresh vegetables. But sometimes we cook other dishes that can be made for lunch.

Pilaf. Instead of meat, we use chickpeas, lentils, soy meat or tofu.

Baked potatoes in their skins with spices. A side dish of rice, buckwheat or boiled potatoes, and as a main dish - fried soy meat with onions, spices and soy sauce, cutlets or meatballs made from beans, lentils or chickpeas, tofu fish fingers and nori seaweed. Salads: with lean mayonnaise and vegan sausage, vinaigrette, herring under a fur coat of nori seaweed. Sometimes we pickle asparagus ourselves.

In addition to the main dishes, we cook muffins, cookies, pancakes,. I often make popsicles, smoothies or freshly squeezed juice. Plus to everything festive table we buy vegan cheese, sausage, red seaweed caviar. We make a vegan birthday cake. Instead of sweets - dried fruits. Instead of milk - homemade or vegetable from the store.

As you can see, the vegan menu is not so meager, on the contrary, it is very diverse. I have listed far from all the dishes, there are a huge number of them, you can try indefinitely. What's your favorite vegan dish?

Vegetarianism is a diet in which there is no food of animal origin. According to medical research people who eat only plant foods are less likely to suffer from cardiovascular diseases, hypertension, and obesity. However, food must be balanced and complete, so that the body can get all the necessary trace elements. In some cases, doctors even recommend additional support for the body. pharmacy vitamins and food additives.

There are several types of vegetarians, which differ among themselves in the restrictions on the intake of animal food. All vegetarians do not eat meat and fish, but in addition they can still refuse milk, or they consume milk, but do not eat eggs.

A vegetarian diet needs to be thought out in advance to include everything on the menu. necessary products for the full functioning of the organism. The article contains all kinds of dishes and menus for a vegetarian, taking into account the individual lifestyle.

Vegetarian menu for the week

MONDAY

Breakfast: Oatmeal with soy milk. You can add sugar or honey, cinnamon, raisins, dried apricots, peanuts, dates, pieces of apples, bananas, pineapple, or other seasonal fruits or berries.
Lunch: Soup with mash. Put 150 grams of washed mung bean into the vegetable broth and cook for half an hour. In a frying pan, sauté half a finely chopped onion in sunflower or olive oil until slightly golden, 1 carrot grated on a fine grater, crushed 2-3 cloves of garlic and you can add hops-suneli spices, coriander or thyme to taste. Salad with arugula and radish. A bunch of arugula, 10 pieces of radish, 1 glass of cherry tomato cut, add pine nuts, sprinkle with lemon juice, salt and pepper to taste.
Snack: Cottage cheese cocktail with fruits. 1 glass of kefir or yogurt, 100 grams of cottage cheese, 2 tsp. sugar, 2 peaches or apricots, mix, beat in a blender until smooth and add vanillin.
Dinner: stewed potatoes with olives. Cut 1 kg of peeled potatoes into 4-6 pieces and pour dressing prepared from half a glass of finely chopped olives, grated zest of one lemon and 1 tsp. cumin. Cover potatoes with dressing and simmer in a pan for about 40 minutes until fully cooked. Sprinkle with finely chopped parsley before serving. Salad "Sunshine". Chop Chinese cabbage, add pineapple pieces, canned corn and top with mayonnaise.

TUESDAY

Breakfast: Banana-barley porridge. Cook thick porridge, you can add milk, add a piece of butter and sliced \u200b\u200bbanana.
Dinner: Pea soup. Soak 1 cup split peas for 3 hours and cook for another 1 hour. 1 carrot, grated, chopped 1 tomato and 1 Bell pepper fry in olive oil, add to the pan with peas and beat with a blender until a puree is formed. Cook until fully cooked. If desired, you can add crackers dried in the oven or in a pan. Cabbage salad. Chop cabbage, add 1 chopped cucumber and mix with vegetable oil dressing with cilantro and crushed garlic.
Afternoon snack: Cheesecakes with condensed milk. Mix with a mixer 700 grams of cottage cheese, 2 tbsp. flour and sugar, 0.5 tsp. baking powder for dough and a pinch of salt. Form a cake from the resulting mass and put a spoonful of boiled condensed milk inside. Roll up the cheesecake and roll it in oatmeal. Fry in a pan until golden brown.
Dinner: Buckwheat porridge with egg. Prepare buckwheat porridge and add a piece of butter, mix with chopped boiled eggs. Courgette gratin. Put a layer of 1 onion fried in half rings with 2 cloves of garlic on the bottom of the dish. 3 medium-sized zucchini and 2 tomatoes cut into circles, put in a mold, alternating between a zucchini and a tomato and sprinkle with grated cheese on top of hard varieties. Bake in the oven at 180 degrees for 25 minutes.

WEDNESDAY

Breakfast: Oatmeal with apples and cinnamon.
Lunch: Mushroom soup with fresh oyster mushrooms. Boil 1 kg of mushrooms for 15 minutes, then fry in oil and add finely chopped parsley. Pour chopped potatoes, carrots into the mushroom broth and boil. Add mushrooms, boil for another 10 minutes and before serving, add finely chopped 2-3 cloves of garlic. Carrot and apple salad. Grate 2 carrots and 2 apples and add 50 gr. walnuts fried in a pan, season with 1 tbsp. vegetable oil.
Afternoon snack: Broccoli and cauliflower casserole. Separate 400 grams of cauliflower and broccoli, rinse and boil until half cooked. Throw in a colander to drain completely excess water. Sauce: in 1 tbsp. butter fry 1 tbsp. flour, add 500 grams of 10% cream and bring to a boil (do not boil, otherwise the cream will curdle) and grate 150 grams of hard cheese on a coarse grater. Cheese should reach complete melting, add salt and pepper. Put the cabbage on the bottom of the pan and pour over the sauce. Bake until golden brown for about half an hour.
Dinner: Pearl barley pilaf with mushrooms. Boil 200 grams pearl barley until fully cooked and add 300 grams of wild mushrooms fried in a pan with 1 grated carrot and half a finely chopped onion. After 15 minutes, check the barley for readiness and sprinkle with finely chopped parsley before serving. Cabbage, tomato and cucumber salad seasoned with any vegetable oil.

THURSDAY

Breakfast: Pumpkin-millet porridge. Pour into water 1 tbsp. millet groats and grated 100 grams of pumpkin. Add a glass of milk, salt, sugar and cook until millet is fully cooked. The porridge should be thick and fluffy.
Lunch: Mushroom borscht with prunes. 50 grams of dried mushrooms boil for 1 hour. In a frying pan, simmer 2 beets, grated on a coarse grater, for 15 minutes, and then add 200 grams of chopped red cabbage and simmer for another 15 minutes. Add stewed beets with cabbage, diced potatoes, dressing for borscht to the mushroom broth (fry carrots and onions with the addition of tomato). Separately, boil the prunes (boil for 5 minutes) and add to the almost ready borscht. Sprinkle with chopped parsley before serving. Carrot and garlic salad. Grate the carrots on a fine grater, add the grated clove of garlic and season with mayonnaise.
Afternoon snack: Apple charlotte. Line the form with foil, grease the sides with butter. Lay out a layer of 4 diced apples and pour over the batter. Dough: beat whites of 4 eggs separately with 2/3 cup sugar and mix with separately beaten yolks with 1/3 tbsp. sugar, add 120 gr. sifted flour, quickly, gently mix, but not in circular motions, but from top to bottom to saturate the dough with oxygen. Bake for 25 minutes at 200 degrees.
Dinner: Rice cakes with soy. Boil 5 potatoes and pass through a meat grinder. Mix with 1 tbsp. boiled rice and fried carrots with onions. Add 2 boiled soy steaks, passed through a meat grinder, add salt, pepper, ground coriander if desired and fry in melted butter.

FRIDAY

Breakfast: Oatmeal with raisins and dried apricots.
Lunch: Pumpkin soup. 500 grams of pumpkin, 1 carrot, 5 medium cut potatoes and 300 grams of cauliflower inflorescences. Pour all the vegetables into the water and cook until tender. Mash with a potato masher until a puree soup is formed, add 1 tbsp. sour cream. Sprinkle with finely chopped parsley before serving. Cucumber salad with mint. Finely grate 3 cloves of garlic and mix with a finely chopped bunch of dill, a sprig of mint and chopped olives (10 pieces), combine with 2 cucumbers grated on a coarse grater, season with sour cream and salt to taste.
Snack: Cottage cheese cocktail with fruits.
Dinner: Potatoes with prunes. Peel 1 kg of potatoes, cut into slices, fry until golden brown and mix with 100 grams of washed prunes, sauteed with 2 finely chopped onions. Simmer on low heat for 15 minutes. Sprinkle with dill and parsley before serving. Cabbage salad with apples. Shred red cabbage and mix with diced apples. Fill with sour cream.

SATURDAY

Breakfast: Barley porridge with banana and pineapple.
Lunch: Rice soup with egg. Boil 150 grams of rice in salted water, add 2 potatoes, cut into strips and 200 grams of cauliflower inflorescences. Cook until fully cooked. 1 minute before turning off, add 2-3 chopped boiled eggs and greens. Salad of boiled beets. Boil beets, grate on a coarse grater, mix with fried cedar and walnuts, season with mayonnaise. Finely chopped garlic cloves can be added if desired.
Afternoon snack: Baked apples with cottage cheese. Mix 500 grams of cottage cheese with raisins and soft butter and fill pre-prepared apples (with a core cut out), sprinkle with sugar and put in the oven for 30 minutes at a temperature of 200 degrees.
Dinner: Stuffed eggplant. Cut 3 eggplants lengthwise and soak in cold salted water for 1 hour. carrots, zucchini, cauliflower take in equal parts, grate, mix, add salt and pepper and fill the eggplant halves with them. Sprinkle with 150 grams of grated cheese and bake in the oven for 30 minutes.

SUNDAY

Breakfast: Oatmeal on the water with raisins.
Lunch: Tomato and cucumber salad dressed with olive oil. Mushroom soup with noodles. Rinse 500 grams of champignons and throw in boiling salted water. Add 300 grams of noodles, fried carrots and onions, spices to taste and cook until tender. Sprinkle with herbs before serving.
Snack: Omelet from 2 eggs.
Dinner: Braised cabbage with beans. Boil 200 grams of beans until tender. Chop the cabbage and stew in a deep frying pan, 10 minutes before being ready to add beans, dressing from fried carrots, onions and 1 tbsp. tomato paste, salt and pepper. Radish and cucumber salad dressed with mayonnaise.

Vegetarian menu for every day

It is not necessary to be a complete vegetarian to eat only plant-based foods. A vegetarian menu is very effective as a dietary one, which will fully support the body and, due to its low calorie content, will allow you to reduce weight. 1 month of such nutrition will allow you to lose weight by 5-7 kilograms.

It is recommended to add variety to dishes all the time, change places, for example, an afternoon snack with dinner or vice versa. The main thing to remember is that vegetarianism is a lifestyle that should be healthy and fulfilling.

Recently, more and more people are coming to vegetarianism. Modern bad ecology, many incurable diseases and universal obesity make people think about the harmfulness of the lifestyle they lead. It's no secret that vegetarians don't have problems with overweight and much healthier and more active meat eaters. British scientists have found that the average weight of vegetarians is 1/5 less than the weight of the average meat eater. Agree, this is a significant difference. And oncologists have long argued that among adherents of a vegetarian diet, oncological diseases, especially colon cancer, are several times less common.

But not all people can completely rebuild their body for vegetarianism and forever refuse to eat meat, fish and seafood. Many women resort to a vegetarian diet, which lasts 1-2 weeks, to achieve effective weight loss and body cleansing. Without a doubt, the effect of such a diet is simply amazing, however, it is important to get out of it correctly so as not to gain weight later.

Many mistakenly believe that the vegetarian menu is very meager and uninteresting, and plant foods cannot be tasty. In this article, we will dispel this myth by giving you examples of diverse, useful and delicious menu for a week, as well as share recipes for some popular vegetarian dishes.

The effect of a vegetarian diet on the body

Vegetarian nutrition can be quite balanced and healthy, provided that it is lacto-ovo vegetarian, that is, in addition to plant foods, you can eat eggs, milk and dairy products, as well as honey. Only meat, poultry, fish and seafood are banned. Such food can be very tasty and healthy, because many important substances of animal origin can be obtained from eggs and milk.

Surely everyone knows that plant foods contain a small amount of protein and it is much worse absorbed than animal foods. It is impossible to completely do without it, because protein is a “building material” for our body. There are some plant foods that are high in protein, such as all legumes, soybeans, nuts, and buckwheat. Their amount in food should be maximum, because they are the basis of a vegetarian diet. However, the protein found in eggs and milk is much better absorbed, so they should not be excluded from your diet if you do not want to harm the body. They also contain healthy unsaturated fats, essential amino acids, iron, calcium and phosphorus. All these substances are practically impossible to obtain in enough from plant foods.

In addition, plant foods practically do not contain B vitamins, which are responsible for normal functioning nervous system. Their content can also be fully replenished from eggs and dairy products. Besides dairy products effectively improve the work of the intestines, sowing it with beneficial microflora. Grains, vegetables and fruits contain a large amount of fiber and dietary fiber, which remove toxins from the body, stagnant digestive waste, and also lower cholesterol levels. With a vegetarian diet or lifestyle, the intestines work like clockwork. Due to these properties, vegetarians are much less likely to suffer from oncological and cardiovascular diseases, which rank first in mortality.

A vegetarian diet has another important plus for weight loss: with it you need to eat often and fractionally, which completely eliminates the feeling of hunger. As a result, the metabolism is getting better and there is no sudden weight gain after the diet is cancelled. However, despite all its benefits, it still should not be used by children and pregnant women, since the lack of certain substances can lead to serious diseases.

It is very important to drink plenty of water during a vegetarian diet. clean water at least 2 liters per day. It helps to digest and assimilate food, improves bowel function and removes salt from the body. heavy metals and toxins. Because vegetarian diet does not prohibit the use of sugar and sweet foods, in order to lose weight it is better to minimize it and eat only in the morning. Even if you are a vegetarian, it is important to remember fast carbohydrates which can cause weight gain. For example, if you eat fried potatoes and drink it with sweet soda, then in a week you will not only lose weight, but also gain overweight. Try to eat foods rich in slow (complex) carbohydrates. These are durum wheat pasta, cereals, whole grain bread, low-fat cheese, cottage cheese, dried fruits, nuts, etc.

Sample vegetarian menu for a week for weight loss

If it seems to you that it is impossible to diversify your diet, as well as make it balanced with a vegetarian diet, we bring to your attention sample menu for 7 days for healthy weight loss which is built on the principles of vegetarianism. When compiling your menu, remember that you need to eat at least 5 times a day, and the most high-calorie meals should be for breakfast and lunch.

First day:

Breakfast: oatmeal in milk or water with a little sugar, a slice of wholemeal bread with cheese, black or green tea.
Lunch: nuts, dried fruits.
Lunch: buckwheat porridge with vegetable sauce, a slice of bran bread, a salad of tomatoes, cucumbers and cabbage, seasoned linseed oil, A Glass Of Freshly Squeezed Fruit Juice.
Afternoon snack: fruit salad with a handful of pine nuts.
Dinner: green apple or a glass of low-fat kefir.

Second day:

Breakfast: low-fat cottage cheese with fruits, a slice whole grain bread with homemade jam, black or green tea.
Lunch: whole grain and nut cookies.
Lunch: vegetarian borsch with low-fat sour cream or kefir, lentils with stewed vegetables, a glass of juice.
Snack: dried fruit or banana.
Dinner: fresh cabbage salad, onion and cucumbers, seasoned with olive oil, a glass of yogurt.

Third day:

Breakfast: 2 egg scrambled eggs with green onions and tomatoes, a slice of whole grain bread with cheese, green or black tea with lemon and 1 teaspoon of honey.
Lunch: nuts and dried fruits.
Lunch: vegetable soup with rice, boiled beans with tomato sauce, a slice of bran bread, a glass of juice.
Afternoon snack: several different fruits.
Dinner: low-fat yogurt and banana smoothie (or any other fruit or berries).

Fourth day:

Breakfast: muesli with milk, honey, nuts, raisins and fruits, a slice rye bread with low-fat cheese, black or green tea.
Lunch: diet bread With vegetable caviar, for example, eggplant or squash.
Lunch: soup with vegetables and seaweed, a slice of whole grain bread, soy meat, a glass of juice.
Snack: apple or banana.
Dinner: carrot, celery and apple salad dressed with low-fat and unsweetened yogurt.

Fifth day:

Breakfast: rice porrige on water with the addition of raisins, dried apricots and honey, a slice of whole grain bread with jam, black or green tea.
Lunch: low-fat cottage cheese and fruit.
Dinner: vegetable stew with beans or lentils, whole grain bread with low-fat cheese, a glass of fruit juice.
Snack: nuts and dried fruits.
Dinner: a glass of low-fat yogurt.

Sixth day:

Breakfast: cottage cheese casserole with raisins, a slice of bran bread with cheese, black or green tea.
Lunch: salad of young radish, wild garlic and boiled eggs, seasoned with low-fat sour cream.
Lunch: buckwheat porridge with mushroom sauce, boiled beet and garlic salad dressed with linseed oil, a glass of juice.
Snack: nuts and dried fruits.
Dinner: a cocktail of low-fat kefir, cinnamon, ginger and hot pepper.

Seventh day:

Breakfast: 2 boiled eggs fresh tomatoes with low-fat cheese and olive oil, a slice of whole grain bread, black or green tea with honey.
Lunch: vinaigrette salad dressed with vegetable oil.
Lunch: green borsch with low-fat sour cream, salad of young cabbage, radish, herbs and cucumber, seasoned with lemon juice and butter, a slice of bran bread.
Snack: bread with vegetable or mushroom caviar.
Dinner: fruit salad of apple, banana and orange.

As you can see, vegetarian food can be very varied and delicious. The main thing is that you will not feel hungry all day, and your body will be full of strength and energy. For 1 week of such a diet, you can easily lose up to 5 kg of body fat. If you want to achieve more noticeable results, as well as consolidate them for many years, we recommend that you make such nutrition a lifestyle of your life.

Easy and Healthy Vegetarian Recipes

Vegetarian dishes are prepared very simply and do not require special culinary skills from you. The main thing is to cook with soul and not use harmful products, such as mayonnaise, flavor enhancers and artificial flavors. We bring to your attention several recipes for vegetarian dishes for breakfast, lunch and dinner, which even a novice cook can cook.

Vegetable stew. To prepare it, fry onions and carrots in a small amount of vegetable oil until golden brown, add bell peppers, zucchini and cauliflower to them and simmer for another 15 minutes. To stewed vegetables, put boiled red beans, a little salt and spices to taste. At the very end of cooking, sprinkle the stew with chopped dill and parsley. The result is the most useful and very tasty vegetarian stew, rich in fiber, vitamins and trace elements.
Oatmeal. To make vegan oatmeal, pour a glass of oatmeal 2 cups of water and simmer. After boiling, add 1 tablespoon of sugar or honey, a handful of raisins and any nuts. Cook the porridge for 5 minutes, stirring constantly. This porridge is ideal as a healthy and hearty breakfast. With lacto-vegetarianism, it can be boiled in low-fat milk, so it will get more nutritional value and fill the body with calcium.
Buckwheat porridge with mushroom sauce. For a hearty and tasty vegetarian lunch, you can cook buckwheat with mushroom sauce. Boil buckwheat porridge separately, pouring buckwheat kernels with clean cold water and putting it to boil on a small fire. To prepare the gravy, sauté the sliced mushrooms with onions on a small amount of vegetable oil until golden brown. Pour 1-2 tablespoons of flour into the pan with mushrooms and continue to fry for another 2 minutes, stirring thoroughly. Add to mushrooms with onions and flour hot water so that it covers the mushrooms and onions. Don't forget to add salt and spices to taste. Stirring thoroughly, cook the gravy for 10 minutes. It should acquire the consistency of thin sour cream. Put boiled buckwheat on a plate and pour mushroom sauce on top. Such a dish is ideal as a hearty vegetarian lunch, even a very hungry person can get enough of it.
A fresh vegetable salad. The favorite delicacy of many vegetarians is a salad made from a variety of fresh vegetables. It is best to use seasonal vegetables that contain maximum benefits and vitamins. For example, you can prepare a spring salad of young cabbage, herbs, cucumbers, radishes and tomatoes. To prepare it, young cabbage needs to be finely chopped and, having added salt to it, crush it a little with your hands. When the cabbage starts juice, you need to add chopped dill and parsley, sliced young radish, cucumbers, tomato slices and season the salad with olive oil mixed with lemon juice. For maximum benefit and more saturation before serving, the salad can be sprinkled with a handful of pine nuts.

If you properly balance the vegetarian menu, you can eat very varied, satisfying and nutritious without harming the body. Moreover, with such nutrition, you can forever forget about excess weight and digestive problems. Eating plant foods, you will keep your youth, harmony and beauty for a long time.

If you decide to go vegan, don't forget two important rules. Firstly, you need to switch to such a diet very gradually. Almost impossible to quit harmful products that you have been using for years. By gradually changing your menu and adding vegan recipes to it, you will make the transition to a new diet easy and enjoyable.

The second rule will help to avoid very common mistake committed by novice vegans, namely the exclusion from their diet of all animal products without replacing them with anything. If you can't find an alternative familiar products and leave only cereals, vegetables and fruits in your diet, you can bring your body to beriberi and other harmful consequences.

In this article, we will tell you what foods a vegan diet should contain in order to switch to it to become not only tasty but also healthy!

Vegan breakfast - hearty and healthy

Breakfast is very important trick food that energizes you and gives you strength for the day ahead. good choice for breakfast is light food, for example, cereals boiled in water. You can use various cereals and add to porridge nuts and dried fruits. Fruit and berry and fruit and vegetable smoothies are great for breakfast. You can experiment with a set of smoothie ingredients yourself or choose. Instead of an egg omelet, try making an omelet with tofu, a staple in the vegan diet.. By the way, tofu is a versatile ingredient. It can be prepared in many various ways and include in the different dishes.

Another perfect choice for breakfast - fruit salad, and the number of different recipes will allow you to try a new combination every morning. Vegan recipes for very appetizing dishes deserve a special recommendation - lean pancakes and French toast.

Such food will provide you with vitamins and carbohydrates for the whole day.

As a first course, it is useful to eat soup. Vegan soup is cooked in vegetable broth with the addition of vegetable oil. There are countless soup recipes that vegan cuisine has: vegetable soups with cereals, mushroom soup, cream soup and many others. And to add flavor to the dish, spices and seasonings are used - herbs, seeds and inflorescences.

For the second, a good choice would be vegetable salad, unsweetened dumplings or a side dish with beetroot or carrot cutlets. As a side dish, you can use rice, pasta and potatoes cooked in any way.

Vegan burgers are a very satisfying dish.. For their preparation, you will need buns baked without milk and eggs. But the filling of such a burger can be completely different and include tofu, different vegetables and sauces.

Good meat alternatives are cabbage rolls and stuffed peppers, which are cooked with rice and vegetables.

The right snack for a vegan

An afternoon snack is a light snack that should not completely satisfy your hunger. Vegetables, fruits, nuts, seeds and salads from them are perfect. If you grind several different fruits into a puree and add seeds, you get a very tasty, and most importantly, an afternoon snack enriched with vitamins. Don't forget also nut mixes with dried fruits, soy yogurt and various smoothies.

Can you eat sweets?

It is fundamentally wrong that vegans try not to eat sweets. The main thing is that they are healthy and do not contain eggs, milk and other products that vegan cuisine excludes. For those with a sweet tooth going vegan, there will be plenty to choose from! White sugar can be replaced with maple syrup, corn syrup, stevia, or agave syrup. most popular and delicious option- palm sugar.

Ordinary chocolate can be substituted for non-dairy chocolate dark chocolate. Or make carob chocolate right at home. There are vegan recipes for making delicious chocolate spreads with nuts and coconut oil.

There are also cookies, pies, sweets and even ice cream waiting for you - all this can be prepared at home and combine sweet with healthy.

Beginning vegans do not always know how to replace their usual and favorite drinks - tea, coffee and milk. After all, you want to drink all the most natural. Isn't it limited to just water? Of course not! Milk is replaced with vegetable milk, which is not only healthy, but also very diverse, everyone can find something to their taste. You can make sesame and nut milk at home.

An alternative to store-bought tea is herbal tea, such as mint, chamomile, or calendula. These teas are not only tasty, but also have medicinal properties. Instead of your usual coffee, try the same drink, only made from barley or chicory.

Smoothies occupy a special place in the diet of every vegan. This thick drink, which will retain all the vitamins of its ingredients, can be prepared from various fruits, berries and herbs. Here you can find a whole for both lacto-vegans and those who do not consume dairy products.

What else can you drink? Freshly squeezed juices, kvass, compotes, everything is the same that non-vegans drink!

Vegan recipes: menu for the week

Monday

Breakfast: rice porridge with raisins, carrot-orange smoothie;

Dinner: vegetable soup with lentils, salad white cabbage, tea;

afternoon tea: bananas;

Dinner: cabbage rolls with mushrooms, ginger tea.

Tuesday

Breakfast: oatmeal with fruit pieces, banana-berry smoothie;

Dinner: pea soup, crispbread, mint tea;

afternoon tea: apple and pumpkin seeds;

Dinner: vegetable salad, tea.

Wednesday

Breakfast: pumpkin puree, a slice of whole grain bread, juice;

Dinner: carrot, cabbage and parsnip stew;

afternoon tea: fruit salad with tofu;

Dinner: boiled beans with tomato sauce, mint tea.

Thursday

Breakfast: barley porridge, green smoothie;

Dinner: squash soup, tea;

afternoon tea: baked apple;

Dinner: buckwheat with mushrooms, vegetable salad, ginger tea.

Friday

Breakfast: zucchini pancakes, soy milk, banana;

Dinner: chickpea soup, boiled beetroot salad;

afternoon tea: nut-fruit mixture;

Dinner: stuffed peppers, apricot juice.

Saturday

Breakfast: buckwheat porridge, dried fruit smoothies;

Dinner: cauliflower soup, salad with arugula and radish;

afternoon tea: pomegranate;

Dinner: rice c green peas and almonds, cranberry tea.

Sunday

Breakfast: tofu scrambled eggs, cabbage-cucumber salad;

Dinner: bean and pasta soup, rolls with vegetables;

afternoon tea: fruit and vegetable smoothie;

Dinner: dumplings with potatoes, mint tea.

The menu is given as an example, but in reality you can experiment with a huge number of dishes, we will replenish the collection of recipes for vegans. Plus, you can always adapt non-vegan dishes by substituting ingredients with similar flavors and textures! Make your diet varied and healthy!

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 way of life for absolutely 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 - reception allowed exclusively fruit. We will consider lacto-ovo vegetarianism, that is, the most democratic choice for a weekly vegetarian diet menu.

AT complete diet main products must be included plant origin, i.e. 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 most fresh vegetables and fruits.

Rational menu for the week

Morning - milestone Because it's 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. In addition to being very inexpensive, it is also quickly prepared, contains many nutrients for good charge for a 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.

By adhering to such a vegetarian menu for a day and a week, you can not only eat deliciously, but also keep the balance of all essential 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 presented 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, ground black pepper.

Pour high quality peas into a pan and ignite for a small amount 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 on to boil, achieving a mushy state.

Pre-cooked beets must be rubbed on the smallest divisions of the grater. It is necessary to squeeze out one tablespoon from the resulting mass beetroot juice and keep this fluid. Pea mash put 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 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 love 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 aesthetic appearance add olives or cheese.

The impact of a plant-based diet on the state of the body

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

The herbal component maintains the desired level of glucose in the body, which is extremely useful for patients diabetes. Favorably affects 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 important aspect for the elderly. Vegetarianism can help you achieve rapid elimination toxins from the body. In addition, a vegetarian menu is often used for weight loss.

It must be realized that in order to switch from meat to vegetarianism, a nutritional balance must be maintained and daily rate by the amount of proteins, fats and carbohydrates. 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 intake for a set the right amount energy. A food diary can come to the rescue here, indicating energy value products.
The urge to eat should not arise from stress, excessive emotions, "for the company" or simply from boredom. An important reason there must be hunger 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 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 possible. cash.

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 last vegetarian week some certain time, then you are advised to immediately give up meat food. But if you prefer this menu on permanent 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 normal function heat generation. Help eliminate the deficit necessary components help vegetable proteins, milk fats and eggs.

Need to use more vegetable oils, for example, sesame, corn and sunflower. It should also be consumed in small amounts. butter and nuts, 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 necessary for the body protein level for construction. 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 breakfast is better to start with a light snack with the addition of warm drink(green tea or weak coffee).

Reset excess weight 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, will help.

Vegetarian menu - treatment method

Many medical workers agree that lacto-vegetarianism and lacto-ovo-vegetarianism are exceptionally healthy. 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 numbers. blood pressure and their risk of heart failure is extremely low. Also an important factor is that vegans are not afraid of obesity, which in itself is one of the most serious factors 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 the insufficient amount of income minerals into 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 to prevent the development of avitaminosis.

Before becoming a vegetarian, you must honestly answer the question: "Why?". AT 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 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 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.

Second - 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.

conclusions

Guided by these simple advice, 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 (menu for the week, different dishes and recipes were presented above) really has nice results, so those who want to lose weight should definitely use this method!

Thus, vegetarianism is full image 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 Have a good mood you and your family members!