Nowadays, more and more people are inclined to maintain a healthy lifestyle, which implies fidelity to the principles of proper nutrition and regular exercise in various sports. But what kind of power system can be called correct? Contrary to popular belief, the rejection of sweets, most baked goods and synthetic products does not mean that you finally embarked on a path to health and longevity. Professional nutritionists also recommend abandoning the products of the meat and fish industry. Why? Expert advice is based on good reason.
Lacto-ovo-vegetarianism as the only proper nutrition system
It is difficult to argue with the fact that meat, poultry and fish contain substances important for maintaining human health: vitamins, minerals and fatty acids. Nevertheless, the benefits of these products are significantly reduced due to their potential (and in most cases - real) harm: the modern industry requires the widespread use of hazardous synthetic substances, including little-studied preservatives. In an effort to win the loyalty of consumers, Russian and foreign manufacturers start products with flavor enhancers, dyes and even flavorings (the latter are especially rich in processed foods, preserves, sausages and sausages). What to do to the buyer who has a head on his shoulders and who does not agree to poison the body with useless and meaningless chemical additives? Not to mention that more than two-thirds of such supplements are carcinogens.
Lacto-ovo-vegetarianism, whose menu includes the most ordinary products, seems to be the only sure way out of this situation. Why spend money on practically inedible chemistry, if you can limit yourself to a set of natural products rich in substances necessary for full life?
Special diet
The main reason for people's instinctive distrust in switching to lacto-ovo-vegetarianism is the list of products in which restrictions exist. To dispel the not quite correct idea of this power system, it is enough to analyze the menu that you are going to adhere to. The exception to the diet of meat, poultry and fish is not just a fad for a healthy lifestyle. Professional nutritionists advise paying close attention to the amazing variety of foods that you can eat every day. These are fruits, vegetables, eggs, milk and dairy products, bakery products, pasta, sweets (including everyone’s favorite chocolate), cereals and cereals, granola, nuts, dried fruits, mushrooms, any drinks. Lacto-ovo - a trend in vegetarianism that allows you to eat almost everything except the most harmful.
Life without meat
The most important thing you need to know about the rejection of meat and fish products (including derivatives) is that, along with a step into a new life, you begin a long, but indispensable process of healing the whole body. Preventing obesity and losing weight, reducing the risk of chronic diseases, longevity, avoiding problems with the gastrointestinal tract, reducing the overall absorption of contaminants (environmental pollutants) into tissues, and strengthening bones are just some of the many benefits of switching to lacto -o-vegetarianism. The reviews of those who have already embarked on a path to a long and happy life, as well as the opinions of professional nutritionists, come to a single conclusion: the rejection of meat and fish will only bring you benefits and will not do any harm. If you are afraid of a lack of nutrients, try to plan your diet in advance. Below, especially for those who still do not fully believe in lacto-ovo-vegetarianism, a detailed menu for the week is given.
To start
To begin with, it’s worthwhile to understand that if you exclude meat and fish products from your breakfast, lunch and dinner, you will not suffer from a protein deficiency. Protein-rich plants are much healthier than steaks, meatballs and sausages. Natural foods contain protective phytochemicals. So, beans are known for their unique ability to lower blood sugar due to the combination of protein and fiber. Compared to meat, beans, peas and lentils contain less sulfur amino acids, which means they do not contribute to the leaching of calcium from bones. If you are firmly determined to at least try lacto-ovo-vegetarianism, a weekly menu will help you navigate the selection of products and how to prepare them.
Day 1: start of the journey
- Breakfast: 2 boiled eggs or scrambled eggs, whole grain toast with a tablespoon of butter.
- Lunch: a large plate of vegetable salad, natural yogurt with fresh fruits.
- Dinner: vegetable stew with cashews, carrot or tomato juice.
- Snacks: raw nuts, preferably almonds or assorted nuts.
Drink as much plain non-carbonated water as possible.
Day 2: More Vegetables
- Breakfast: cereal from multi-cereal flakes, a glass of milk (preferably soy), toast from whole grain bread with jam or jam. Jam can also be replaced with a slice of avocado or your favorite peanut butter.
- Lunch: hummus (mashed chickpeas), whole grain pita cake, cherry tomatoes, carrots, banana.
- Dinner: cheese pie with cauliflower, greens salad, fresh fruits.
- Snacks: protein shake, carrot and celery sticks, hummus for dipping vegetables.
If you are not just trying to switch to lacto-ovo-vegetarianism, and want to make your diet as healthy as possible, prefer butter margarine, and hard cheese - soft. To prepare a protein shake, you will need protein in the form of a powder and any fresh fruit along with freshly squeezed juice.
Day 3: cereals and milk
- Breakfast: oatmeal with berries and cinnamon, cow's milk (can be replaced with almond, rice or soy).
- Lunch: a vegetable sandwich (mayonnaise, chopped tomatoes, red onions, halves of Brussels sprouts between two slices of whole grain bread with pickled dill), a handful of grapes.
- Dinner: tacos - a hot tortilla stuffed with soy meat, cheese, onions and beans, with hot sauce.
- Snacks: natural yogurt with chopped banana and a pinch of cinnamon.
When choosing yogurt in a store, make sure that there are no synthetic additives, sugar or fruit fillers in the composition. Better to add fresh fruits to it than to risk your own health.
Day 4: Protein Rate
- Breakfast: granola with blueberries, a serving of seasonal fruits.
- Lunch: vegetable salad, tempeh (fermented soybeans pie), apple.
- Dinner: spaghetti with soy meat meatballs , organic sauce (such as homemade tomato paste) and grated parmesan, baked apple.
- Snacks: half a whole-grain bagel with peanut butter.
Lacto-ovo-vegetarianism involves focusing on protein foods to avoid protein deficiency. Eat soy meat, brown rice, buckwheat, quinoa, beans, peas, and peanuts as often as possible.
Day 5: mouth-watering dishes
- Breakfast: muffins with pieces of dried fruit, a protein shake.
- Lunch: baked beans, fresh carrots, celery, fruit salad.
- Dinner: tempeh and vegetable stew with brown rice, tomato juice.
- Snacks: a serving of whole grain cereal with milk, natural yogurt with fresh fruits.
When choosing cereals, oatmeal remains the ideal option. Coarse wheat flakes also contribute to good digestion and good mood.
Day 6: whip up
- Breakfast: whole grain cereal with milk, a small muffin.
- Lunch: vegetable roll, oatmeal raisin cookies, melon.
- Dinner: vegetable burger, oven-baked potatoes, green lettuce.
- Snacks: muesli.
Some dishes are better prepared on their own than buying in supermarkets - especially if lacto-ovo-vegetarianism has become your new lifestyle. Recipes can be found in the corresponding cookbooks, and the simplest of them we present in the article.
Day 7: a holiday of diversity
- Breakfast: 2 egg omelet with bell pepper, garlic, mushrooms, tomatoes and cheese, whole grain toast with butter, fruit juice.
- Lunch: spicy lentil puree soup, whole grain bread, fruit salad (for example, from mango and strawberry).
- Dinner: vegetarian lasagna, lettuce.
- Snacks: a mixture of nuts and dried fruits.
As you can see, the devil is not so terrible as he is painted. Lacto-ovo-vegetarianism will very soon turn into a real lifestyle if you allow your personal beliefs and professionalism of eminent nutritionists to prevail over advertising templates and one-sided public opinion.