More and more people refuse meat and switch to a vegetarian menu. The reasons for this can be very different. Some people approach this from the spiritual point of view - they feel sorry for the animals that are slaughtered in slaughterhouses, and they realize how much feed is spent on the content of such industries. It is much more profitable and more environmentally friendly, from their point of view, to eat plant food - this does not clog the environment and saves the life of animals. Each year an adult eats about 200 kg of meat - this is the weight of an average cow or pig.
But there are people who prefer a vegetarian menu purely because of health - refusal from meat cleanses the body and improves the general condition. In any case, there are pluses. Few people know that there is a vegetarian menu for weight loss - not at all hungry, tasty and wholesome.
Vegetarianism: what to look for
So that when switching to a vegetarian menu there are no health problems from insufficient intake of nutrients, you need to carefully monitor the balance of your diet. Everyone knows that vitamin B12 is synthesized only in products of animal origin. There are 2 options here - take special vitamins or eat fish. In the first case, many problems disappear, but there are opponents of synthetic drugs. In the second case, you may have a question about whether vegetarians eat fish. Yes, some eat.
Vegetarians, unlike vegans (who do not eat any animal products, including milk, cheese, cottage cheese, etc.), exclude from their diet only meat and sometimes fish. There are vegetarians who eat seafood. In this article you will learn about a full-fledged vegetarian menu for a week with recipes from fish and its replacement. Choose only for you.
The financial side of the issue
There is an opinion among meat-eaters that vegetarianism is very expensive. Yes, there are people who buy eco-friendly products in specialized stores, but among those who eat meat, there are lovers of marbled beef and lobster. Just draw a parallel and everything will fall into place.
Tofu - soy cheese with a high level of protein - is cheaper than a piece of beef or pork, but it is much more useful. The problem can arise only with vegetables, in our time they are expensive. But the balance is made up for by refusing meat.
Vegetarian menu for the week
Below will be presented a menu in which there are fish products. Calculate your balance of proteins, fats and carbohydrates so that nutrition is complete and balanced. A few vegetarian menu recipes will also be provided.
Monday
Starting a "green" lifestyle is worth a good mood, so for breakfast please yourself with your favorite treat (not a barbecue, of course). Switching to a full vegetarian menu for every day should be comfortable and enjoyable.
For lunch, you can cook a delicious mackerel with lemon.
Ingredients:
- mackerel - 1 fish;
- lemon - half the fruit;
- seasoning for fish - to taste;
- salt.
Cooking:
- Let's start with preparing the fish. Rinse and dry the mackerel, clean from the insides, cutting along the abdomen. Remove milk or caviar, set aside.
- Once again, we wash the fish, sprinkle with spices and salt, spread on a baking sheet covered with foil.
- We take our lemon, cut off a few rings. From the remaining squeeze the juice directly onto the fish. Garnish with lemon slices.
- Wrap the fish in foil and bake for 30 minutes at a temperature of 200 degrees.
Such a fish will go well with mashed potatoes, vegetable salad of cucumbers, tomatoes and herbs, seasoned with sour cream or vegetable oil.
We have a snack with fruits, dried fruits or nuts, you can eat fruit bars, snacks and bread rolls.
For dinner, you should give preference to protein foods with fiber, you can make cottage cheese and vegetable salad. Carbohydrates in the afternoon harm the figure, because we do not spend energy after 18 hours, it makes no sense to get it from food.
Tuesday
For breakfast on the second day, we will prepare delicious cereal with chocolate and nuts.
Oatmeal for sweet tooth.
Ingredients:
- oatmeal - 30 grams;
- milk - 100 ml;
- any chocolate - 2 slices;
- any nuts - 20 g;
- an apple is half the average.
Cooking:
- Boil or steam oatmeal in milk. Add sugar or honey to taste.
- In a hot oatmeal, put pieces of chocolate, nuts and a sliced apple.
- Stir the melted chocolate and enjoy the meal!
For lunch, try experimenting with tofu. Let's make a Japanese dish.
Tofu in sesame sauce.
Ingredients:
- tofu with any filling - 200 g;
- soy sauce - 50 ml;
- honey - 20 g;
- ground garlic - 5 g;
- sesame seeds - 5 g;
- sesame oil - a tablespoon.
Cooking:
- Cooking the sauce. Mix honey with garlic and soy sauce, leave for 15 minutes. At this time, we deal with tofu cheese.
- Dice the cheese. Heat sesame oil in a pan with thick walls, put tofu and fry for 5 minutes.
- Pour the sauce into the pan and simmer for 15 minutes.
- When serving, sprinkle with sesame seeds.
Serve this dish with homemade noodles or spaghetti - a real Japanese pleasure! When using a vegetarian menu, you can experiment with different sauces every day.
Wednesday
Today we will delight ourselves with a delicious cleansing smoothie and great ice cream. Desserts also need to be included in the vegetarian menu for the week. Their recipes are simple. Very tasty creamy ice cream is obtained without adding cream. How? Very simple!
Creamy Bon Appeti ice cream.
Ingredients:
- banana - 2 pcs;
- "Snowball" - 200 ml;
- cinnamon - 5 grams;
- jam or sugar to taste;
- coconut flakes for decoration.
Cooking:
- Peel a banana, cut into small pieces, put in a bag and freeze.
- Take out frozen bananas, put in a blender bowl and pour cinnamon, sugar or jam.
- Beat until smooth.
- Pour with "Snowball" (you can use the ryazhenka) and beat again.
- Put in ice cream makers or beautiful cups, garnish with coconut.
This ice cream has a creamy, sweet taste. Your household will definitely ask for supplements!
Cleansing green smoothie.
A vegetarian menu for the day should be not only balanced, but also healthy. Smoothies cleanse the body of mucus and toxins. The composition contains spinach, which has no taste at all, so do not worry if you do not like greens.
Ingredients:
- spinach - 120 g;
- banana - 1-2 pieces;
- orange - 1 fruit;
- ginger - a piece the size of a nail (do not overdo it);
- water and honey.
Cooking:
- Combine all the ingredients in a blender and add honey and water to taste.
- You need to use it fresh, so as not to lose all the beneficial properties.
Wednesday can be a good fasting day, while bringing only pleasure.
Thursday
On Thursday, you can experiment with sandwiches. The filling can be very diverse.
The basis is whole grain bread (like bananas are the basis of any smoothie). It can be fried without oil, dried in a toaster.
Filling:
- egg + spinach + low-fat cheese;
- avocado + arugula + flax seeds;
- avocado + tomato + lettuce;
- low-fat cheese + tomato;
- natural nut paste + banana;
- banana + cinnamon.
As you can see, there can be a lot of combinations. You can make a vegetable sandwich, or you can make a sweet, fruity. From the above you can leave only one product, if you want it to be simple. Everything, as you want, the main thing is delicious and beautiful!
For dinner, you can prepare a smoothie-ball (or smoothie soup). Write the recipe in the vegetarian menu!
The basis will be a smoothie of one banana and 1/2 mango.
As a topping (filler):
- cut one banana into circles;
- 1/2 mango cut into cubes;
- 2-3 tablespoons of any berries (you can frozen).
Friday
On Friday, you should pay great attention to proper dinners so that the vegetarian menu for every day is full. This is the last meal, so you need to make it not only easy, but also tasty, so as not to break loose and not go into the world of "gluttony". We forget what a breakdown is! Therefore, catch dinner options.
There are so many tasty options, believe me. It:
- freshly squeezed juice or a simple smoothie (for example, citrus);
- crispy fruits, vegetables;
- dried fruits with herbal tea;
- tea;
- kefir, milk (also natural nut and banana milk);
- nuts for energy;
- bitter chocolate;
- cereal bars, cereal bars (look at the composition to make everything natural);
- low fat cottage cheese (not 0% for sure!), you can add some fruits and nuts;
- a glass of kefir with cinnamon, if there is no feeling of hunger.
With so much variety, you can easily create a vegetarian menu for the week, with many options for a delicious dinner.
Saturday
On Saturday, take time for full breakfasts. Every meal should be balanced and tasty!
Consider the correct and useful options.
- Our favorite oatmeal. With it you can do whatever you want: lazy oatmeal, oatmeal (on the water!) With fruits, nuts, any useful sweeteners (stevia, honey).
- Useful whole-grain / bran bread toasts (any wholemeal) with low-fat cheese, vegetables, even banana and avocado. Put whatever you find useful. Fantasy in the kitchen is great!
- If you want something tasty, you can make yourself an oat pancake or cheesecakes (instead of flour - oatmeal), garnish it all with nuts / fruits and pour honey / pasta.
- Omelets (just do not overdo it with oil and salt, preferably in a dry pan with a closed lid).
Well, now we offer you several options so that your every day starts especially.
- Smoothies - mix your favorite foods, drink green smoothies after a heavy dinner. You’re your own mistress, and we’ve told you the basics.
- Muesli with juice or banana milk (grind water and banana in a blender).
- Dates and herbal tea if you want sweets.
- Porridge from sprouted green buckwheat with flax seeds and a banana (all in a blender).
- Porridge + banana + flax seeds + honey (prunes + flax seeds).
Sunday
Lunch is one of the most hearty meals, especially if your breakfast was light. For lunch, you can choose something from the menu in the breakfast section. We will give a list of tasty and healthy options.
- You can cook tofu or fish.
- Vegetable salads are a priority, of course.
- Boiled corn (and canned).
- Boiled buckwheat , steamed (green buckwheat is welcome) with vegetables or meat. An alternative to buckwheat is rice, pasta of hard varieties.
- Hearty smoothies, you can even make vegetables.
- Soups, of course.
- Want something interesting? Make cold raw food soup (vegetables in a blender + sliced)
Snacking
These are such small "monsters" that harm our figure and metabolism as a whole. You need to have a snack not with sweets, cookies on the go, but with healthy food, which can be easily and quickly digested so that by the main meal your stomach is not filled with any nonsense! A full-fledged vegetarian menu for every day implies healthy snacks:
- fruits;
- vegetables;
- dried fruits;
- nuts
- smoothie.
Using these tips, you can lose weight on vegetarianism, improve your health, and get lightness in body and mind. The main thing is to approach this correctly, there are no harmful products, such as:
- everything fried in oil (we stew or use vegetable oils, and preferably in a dry frying pan);
- flour (white bread, rolls, bagels for tea, etc.);
- sweet (chocolates, cakes);
- spicy and salty;
- carbonated drinks and packaged juices;
- any fast food;
- fatty dairy products (milk is acceptable at a normal percentage of fat content);
- sausages, sausages, pasta (only hard varieties are possible);
- fatty meat (pork and other meat with a high fat content);
- forget about mayonnaise (salads can be seasoned with low-fat sour cream).