Menu for a week for vegans without meat, fish and milk for 1500 kcal (with KBZHU)

There are probably no people who have not heard of vegetarianism. A person who has never tried this style of eating may think that it is tasteless, bland, or that one cannot get enough of such food. To prove that healthy and proper food can be varied, tasty and satisfying, we have prepared vegetarian menu for the week.

Regardless of how we feel about living a meat-free life, scientific research shows that limiting animal proteins is beneficial for human health.

People come to vegetarianism for various reasons. I became a vegetarian by choice to improve my health. Others turn to vegetarianism for ethical or religious reasons.

Over time, I learned to harmoniously combine my food preferences with the preferences of others . At work, the employees are already accustomed to the fact that I don’t eat meat, and during the lunch break many interesting discussions arise on the topic of proper nutrition. I’m the only vegetarian in my family, so I cook meat dishes separately. If I eat porridge with salad, then I add cutlets to the rest of the family members.

Thanks to the chosen eating style, my health has improved, my energy has increased, and I am always in a good mood

It is important to note that there are several types of vegetarianism:

• veganism - only plant-based nutrition, sometimes even honey is not consumed;
• lacto-vegetarianism – plant-based diet plus various dairy products;
• Lacto-ovo vegetarianism - consumes plant foods, eggs, and dairy products.

The vegetarian menu we offer for the week belongs to the most democratic type - lacto-ovo vegetarianism. Try this menu and perhaps vegetarianism will not be scary at all, but tasty, enjoyable and healthy!

Shopping list

for a vegetarian menu for the week

Vegetables, fruits, greens

Arugula – 1 large bunch Cherry tomatoes (can be replaced with regular ones) – 600 grams Tomatoes – 1 kg. Radishes – 10 pcs. Lemon – 3 pcs. White cabbage – 1.5 kg Red cabbage – 200 gr. (replaceable with white cabbage) Cauliflower - 800 g (frozen can be used) Broccoli - 800 g (frozen can be used) Dried mushrooms - 50 g. Oyster mushrooms – 2 kg Frozen mushrooms – 600 gr. (replaceable with regular ones) Beets – 1.5 kg Potatoes – 3.4 kg Carrots – 20 pcs. Onion – 10 pcs. Green onion – 1 pc. Red onion – 2 pcs. Leeks – 2 pcs. Apple – 10 pcs. Cucumbers – 8 pcs. Garlic – 5 heads Sweet pepper – 3 pcs. (2 pcs. red and 1 pc. yellow) Frozen pumpkin – 80 gr. Banana – 2 pcs. Celery stalk – 5 pcs. Avocado – 2 pcs. Cilantro – 1 bunch Parsley – 3 bunches Dill – 2 bunches Mint – 1 sprig Lettuce – 400 gr. Zucchini or zucchini – 7 pcs. Chili pepper – 1 pc.

Nuts, seeds, dried fruits

Pine nuts – 2 tbsp. spoons Prunes – 100 gr. Walnuts –200 gr.

Dairy and eggs

Milk - 2 l Butter - 300 gr. Cottage cheese – 1.5 kg Hard cheese – 350 gr. Cream 10% - 1 l Sour cream - 3 tbsp. l. Kefir or yogurt – 1 l. Eggs – 10 pcs.

Groceries, etc.

Oatmeal – 700 gr. Sugar –500 gr. Brown sugar – 120 gr. Vanilla sugar – 1 sachet Honey – 1 tbsp. Vegetable oil -600 ml (sunflower) Olive oil - 400 ml Flour -350 gr. Baking powder - 1 sachet Boiled condensed milk - 4 tbsp. Soy sauce – 3 tbsp. Buckwheat – 2 cups Vinegar 9% – 7 tbsp. Peas (dry) –400 gr. Mayonnaise – 2 tbsp. Pearl barley – 400 gr. Millet – 1 cup Barley – 2 cups Lentils – 70 gr. Dry beans – 170 gr. Chickpeas – 120 gr. Canned corn – 1 can Canned beans – 1 can Tomatoes in their own juice – 1 can (420 g) Olives – 2 cans Canned or fresh apricots – 6 pcs. Tomato puree – 8 tbsp. l.

Spices and seasonings

Ground cinnamon - 1 sachet Coriander - 1 sachet Thyme - 2 tsp. Ground paprika – 0.25 tsp. Bay leaf - 2 pcs. Cumin (jeera) or cumin – 3 tsp. Turmeric – 0.25 tsp. Oregano – 1 tsp. Allspice – 5 pcs. Hot pepper - to taste Black pepper - bag (or freshly ground) Salt - to taste

1. The vegetarian menu for the week consists of products of plant origin, mainly grain products, vegetables, fruits, and nuts. Dairy products and eggs can be added. Animal meat, poultry, and fish are completely excluded.
2. No matter how you decide to eat with or without meat, your diet should always be complete and balanced. The main question that arises with this style of nutrition is replenishing the amount of protein the body needs.
3. Sources of protein include dairy products, eggs, legumes (soybeans, beans, peas), nuts, spinach, kohlrabi, cauliflower and they must be present in the daily diet.
4. Try to have a salad of fresh vegetables and fruits on your menu every day. Salad is a healthy, tasty and low-calorie food, either on its own or as an addition to any main dish for better digestion and absorption. Let there always be dried fruits, nuts, and fresh fruits on the table. My family also likes this tasty and healthy food.

Vegetarian diet menu

Breakfast

It’s worth starting the day with a nutritious meal, rich in proteins and carbohydrates. Prepare cereal or, in the American way, fried toast. While the main dish is cooking, beat the egg and make an omelette.

In general, eggs have a compromise balance between proteins, fats and carbohydrates, additionally saturating the body with vitamin D. Any protein food is nutritious and masks appetite well. By adding them to your breakfast, you will, on average, eat fewer calories throughout the rest of the day.

To get all the necessary microelements, add pumpkin or sunflower seeds to your morning porridge, you can eat a piece or two of rye bread, muesli is acceptable, and yogurt as a dessert.

Never skip breakfast - as this meal sets the daily blood glucose level, energizes you, and adjusts other body functions. A bad breakfast means a bad and sleepy day, which in no way contributes to a comfortable diet and weight loss in general.

Vegetarian diet recipes for breakfast:

• spinach pancakes
• vegan mushroom pancakes with tomatoes
• tofu pancakes for breakfast
• egg roll + toast
• spicy tofu
• muffins
• flaxseed porridge with apples
• buckwheat pancakes with cherries and cinnamon
• oatmeal with fruit, creamy yogurt
• fruits and nuts

Morning snack

Yes Yes. Don’t forget that we are practicing a diet, and the standard condition for losing weight is the principle “eat less often, but less.”

No special instructions are required, just fill up with carbohydrate foods such as fruit, muffins, salad.

Examples of dishes:

• bread;
• a fruit and peanut butter sandwich;
• 7 grain bread;
• fried eggs;
• fresh berry smoothie;
• nut pancakes with berries.

Dinner

In the middle of the day, the body needs to be fueled with proteins and carbohydrates. The following foods can satisfy the body's need: beans, nuts, peas, grains, in combination with starchy foods - potatoes or rice. Between 12 and 1 pm there is a metabolic decline, so serving sizes should be quite large, with a varied content of microelements, in order to avoid a loss of strength and mood. It's time to raise your blood sugar levels a little - foods with a high glycemic index - fruits - will help us with this.

We completely forgot to tell you anything about fats - you shouldn’t get carried away with them. Use them as a source of micronutrients, not a way to fill up. Some vitamins are completely absorbed only in their presence: A, D, E and K. Unfortunately, plant foods in general are not very rich in them, so once again we draw your attention to ovo-lacto or flexitarianism - dairy products will come in handy here . In any case, you can get by with: nuts, avocados, olive oil, various seeds.

Lunch dishes:

• chili soup with chickpeas and lentils;
• vegetable stew with cashews;
• Mediterranean salad with avocado;
• spicy vegetable stew;
• stuffed tomatoes;
• Indian chicken soup;
• rice and beans;
• bean salad with dressing.

Afternoon snack

Towards evening, the body begins to crave something tasty: be it salty or sweet. Don’t give in and forget about various chips, crackers and other semi-finished products - only homemade goodies, only hardcore. At one time I was very drawn to kozinaki, until I learned to make my own version from a mixture of seeds and dried fruits. In stores you can find dry corn that is not pre-packaged in a bag full of palm oil. Just put them in a frying pan - the temperature will do its job. I seasoned the resulting popcorn with cinnamon or regular salt. I tried not to joke with sugar. Alternatively, crackers topped with cream cheese are delicious.

High tea offerings:

• sandwich with blue cheese, pear or toasted nuts;
• homemade kozinak from a mixture of seeds and dried fruits;
• popcorn with chili pepper, salt or cinnamon;
• sweet potatoes and peas;
• vegetable rolls.

Why is it so important to properly plan your diet?

Keep in mind that the more restrictive your diet, the more difficult it is for your body to get all the nutrients you need. This, in turn, can lead to many health problems. Ranging from nervous conditions, depression, numbness in the arms and legs, decreased performance, impaired memory and concentration to more serious conditions such as anemia, hormonal disorders, diseases of the gastrointestinal tract, digestive disorders, problems with joints, tooth enamel and many others.

Content:

• Why is it so important to properly plan your diet?
• The most common errors when planning a diet
• Top 6 Important Nutrients
• 6 Simple Ways to Become the Healthiest Vegetarian
• Preparing the right diet for every day

Most often, a vegetarian diet eliminates the natural nutritional sources of vitamin B12, which is vital for the nervous system and for the production of RNA and DNA in every cell of our body, vitamin D, which ensures the absorption of phosphorus and calcium from the small intestine, and protein, as the main building material for the body. It also excludes dairy products, which contain large amounts of vitamins and calcium, necessary for healthy bone growth.

The key to eating well and having a healthy vegetarian diet is to eat a variety of foods. After all, no food can provide all the necessary vitamins, minerals and nutrients that are simply vital to your body.

Thursday

Breakfast

Vegan omelette made from chickpea flour and a glass of natural juice.

Dinner

Noodle soup with onions, carrots and mushrooms, for the second course baked eggplants with tomatoes.

Dinner

White cabbage stew with carrots, onions and potatoes.

For a snack, green (herbal) tea with dried fruits, vegan crackers, sandwiches with tomato and tofu cheese.

Briefly about sweets

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

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

Basic Rules

A vegetarian diet helps to get rid of extra pounds and establish proper nutrition. It is based on products of plant origin, which are low in calories. As for flour products and sweets, they are allowed, but in small quantities and only when necessary. Thanks to a vegetarian diet:

• appetite decreases;
• the level of cholesterol concentration in the blood decreases;
• digestion improves;
• metabolic processes are accelerated;
• lipid metabolism is activated, due to which cellulite and fat folds disappear;
• toxins and waste are removed;
• general condition improves.

To effectively lose weight on a vegetarian diet, it is recommended to follow these rules:

• Consult your doctor first and get his permission.
• Choose an option for beginners - a lacto-vegetarian diet, when dairy products are additionally allowed.
• If your overall health remains good, you can move on to a more strict system.
• Flour products and sweets are allowed in minimal quantities.
• Be sure to follow a drinking regime - at least 1.5 liters of water per day.
• It is recommended to exercise additionally, but not to choose heavy loads.
• You definitely need to get enough sleep.

Authorized products include:

• fruits, vegetables, berries, herbs;
• mushrooms;
• legumes, soybeans;
• nuts;
• vegetable oil;
• honey;
• cereals;
• flour products.

It is forbidden to eat fish, seafood, poultry, and meat. As for eggs and fermented milk products, they are allowed in certain versions of the vegetarian diet.

Contraindications for this diet include:

• intestinal disorders, colitis;
• infectious diseases;
• anemia;
• lack of weight;
• oncological diseases;
• depression;
• menopause;
• pregnancy and lactation.

For people who play sports professionally or have regular heavy physical activity, this diet is contraindicated. The same applies to children and elderly people over 60 years of age. In addition, the diet is not suitable during the rehabilitation period after an illness or surgery. If you do not take this into account, then long-term weight loss will lead to a decrease in bone density, which will provoke an increased risk of fractures. A deficiency of fatty acids will also negatively affect blood flow.

A vegetarian diet is considered insufficiently balanced, since the body lacks the substances contained in meat products. For example, this applies to iron and vitamin B12. But this problem can be corrected by eating cherries, strawberries, currants, eggplants, bananas, oranges, cabbage, peanuts, and corn. In addition, according to research, people who give up meat are rarely diagnosed with urolithiasis, high blood pressure, pathologies of the heart and blood vessels, and diabetes.

Egg substitutes

Eggs play an important role in the human diet. It is a necessary ingredient in many recipes and also provides nutrients, especially protein. In baking dough, eggs act as a binder and also add moisture and fluffiness to the dough. Vegans can replace eggs with the following products.

Vegetable oil

Vegetable oils can replace eggs in baking dough. By adding baking powder, water and vegetable oil to the dough instead of eggs, you will get a fluffy cake or pancakes.

Chia and flax seeds

If you pour flax and chia seeds with water, you get an oily, jelly-like substance that resembles egg whites. These seeds are excellent vegan sources of omega-3 fatty acids.

Ground flax seeds with water (one tablespoon of flax seeds ground in a coffee grinder per three tablespoons of water) will also replace eggs in baking bread or whole-grain products.

Fruit puree and tofu

When you already have baking powder in the baking mixture, you can safely use fruit purees and tofu. They will add aroma and sweet taste to your dishes.

Recommendations from doctors and nutritionists

When choosing a vegetarian diet, each person has his own motive. Some people come to this lifestyle for religious reasons, ethical reasons or medical reasons.

Scientific studies examining vegetarianism have identified a number of benefits of a plant-based diet.

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

• Oncological diseases.
• Cardiovascular diseases.
• Diabetes.
• Cataract.
• Stones in the gall bladder and kidneys.

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

Among the benefits of a vegetarian diet, nutritionists include:

1. Satisfying the body's needs for vitamins and microelements.
2. Slowing down the aging process (increasing life expectancy).
3. Strengthening the immune system.
4. Normalization of the functioning of the gastrointestinal tract.
5. Regulating the body's water balance.

Despite all the obvious advantages of the “plant-based menu,” doctors do not recommend a strict vegetarian diet (veganism and raw food diet) for the following categories of people: children, pregnant women and the elderly.

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

People who decide to dramatically change their diet should remember that consulting a specialist will help them approach this issue correctly and eliminate unwanted side effects .

As folk wisdom says:

“Anyone who eats right doesn’t need medication. And for those who do not know the senses and proportions of food, medicine will not help.”