Vegetarian menu for the week

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

More and more people are ditching meat for a vegetarian diet. The reasons for this may be very different. Some people approach this from a 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 maintenance of such industries. From their point of view, it is much more profitable and more environmentally friendly to eat plant foods - this does not litter the environment and saves the life of animals. Every year, an adult eats approximately 200 kg of meat - the weight of an average cow or pig.

But there are people who prefer a vegetarian menu purely because of he alth - the rejection of meat cleanses the body and improves the general condition. In any case, there are advantages here. Few people know that there is a vegetarian menu for weight loss - not at all hungry, tasty and complete.

Vegetarianism: what to look for

In order to avoid he alth problems when you switch to a vegetarian menu, you need to carefully monitor the balance of your diet. Everyone knows that vitamin B12 is synthesized only in animal products. 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 do.

Vegetarians, unlike vegans (who do not eat any animal products, including milk, cheese, cottage cheese, etc.), exclude only meat and sometimes fish from their diet. There are vegetarians who eat seafood. In this article, you will learn about a complete vegetarian menu for a week with recipes for fish and its replacement. The choice is yours.

Financial side of the issue

There is an opinion among meat-eaters that vegetarianism is very expensive. Yes, there are people who buy organic products in specialized stores, but among those who eat meat, there are lovers of marbled beef and lobsters. Just draw a parallel and everything will fall into place.

Tofu, a high-protein soy cheese, is cheaper than a piece of beef or pork, but much he althier. The problem can only arise with vegetables, in our time they are expensive. But the balance is made up by giving up meat.

Vegetarian menu for the week

Below will be a menu that contains fish products. Calculate your balance of proteins, fats and carbohydrates so that your diet is complete and balanced. There will also be some recipes for a vegetarian menu.

Monday

StartA "green" lifestyle is worth a good mood, so treat yourself to your favorite treat for breakfast (not barbecue, of course). Switching to a full vegetarian menu for every day should be comfortable and enjoyable.

For lunch, you can cook delicious mackerel with lemon.

Ingredients:

• mackerel - 1 fish;
• lemon - half fruit;
• seasoning for fish - to taste;
• s alt.

Cooking:

1. Let's start by preparing the fish. Rinse and dry the mackerel, clean from the insides, cutting along the abdomen. Remove milk or caviar, set aside.
2. Rinse the fish again, sprinkle with spices and s alt, put on a baking sheet covered with foil.
3. We take our lemon, cut off a few rings. From the rest we squeeze the juice directly onto the fish. Decorate with lemon slices.
4. Wrap the fish in foil and bake for 30 minutes at 200 degrees.

Such fish will go well with mashed potatoes, vegetable salad of cucumbers, tomatoes and greens, seasoned with sour cream or vegetable oil.

Snack fruit, dried fruit or nuts, you can eat fruit bars, snacks and bread.

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 of the second day, we will prepare delicious porridge with chocolate andnuts.

Oatmeal for the sweet tooth.

Ingredients:

• oatmeal - 30 grams;
• milk - 100 ml;
• any chocolate - 2 slices;
• any nuts - 20 g;
• an apple is half a medium.

Cooking:

1. Cook or steam oatmeal in milk. Add sugar or honey to taste.
2. In hot oatmeal, put chocolate chips, nuts and chopped apple.
3. Stir the melted chocolate and enjoy!

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 - 5g;
• sesame seeds - 5g;
• sesame oil - tablespoon.

Cooking:

1. Preparing the sauce. Mix honey with garlic and soy sauce, leave for 15 minutes. Meanwhile, we are dealing with tofu cheese.
2. Cut the cheese into cubes. Heat sesame oil in a heavy pan, add tofu and fry for 5 minutes.
3. Pour the prepared sauce into the pan and simmer for 15 minutes.
4. Sprinkle with sesame seeds when serving.

Serve this dish with homemade noodles or spaghetti - a real Japanese treat! When using a vegetarian menu, you can experiment with different sauces every day.

Wednesday

Today we will delight ourselves with a delicious cleansingsmoothies and great ice cream. Desserts should also be included in the vegetarian menu for the week. Their recipes are simple. Very tasty creamy ice cream is obtained without the addition of cream. How? Very easy!

Cream ice cream "Bon appeti".

Ingredients:

• banana - 2 pcs;
• "Snowball" - 200 ml;
• cinnamon - 5 grams;
• jam or sugar - to taste;
• coconut for decoration.

Cooking:

1. Peel the banana, cut into small pieces, put in a bag and freeze.
2. Take out the frozen bananas, put them in a blender bowl and add cinnamon, sugar or jam.
3. Beat until smooth.
4. Pour "Snowball" (you can use fermented baked milk) and beat again.
5. Put in ice cream makers or pretty cups, garnish with coconut flakes.

This ice cream has a creamy, sweet taste. Your household will definitely ask for more!

Cleansing green smoothie.

Vegetarian menu for the day should be not only balanced, but also he althy. Smoothies cleanse the body of mucus and toxins. It contains spinach, which has no flavor at all, so don't worry if you don't like greens.

Ingredients:

• spinach - 120g;
• banana - 1-2 pieces;
• orange - 1 fruit;
• ginger - a piece the size of a fingernail (do not overdo it);
• water and honey.

Cooking:

1. Mix all ingredients in a blender and add honey and water to taste.
2. Useyou need it fresh so as not to lose all the useful properties.

Wednesday can be a good fasting day, while bringing only pleasure.

Thursday

On Thursday you can experiment with sandwiches. The filling can be the most 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 butter + 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 one. Of 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 lunch, you can make a smoothie ball (or smoothie soup). Write down the recipe in the vegetarian menu!

The base will be a smoothie of one banana and 1/2 mango.

As a topping (filler):

• one banana cut into slices;
• 1/2 mango cut into cubes;
• 2-3 tablespoons of any berries (can be frozen).

Friday

On Friday, you should pay great attention to the right dinners so that the vegetarian menu for every day is complete. This is the last meal, so you need to make itonly light, but also tasty, so as not to break loose and not go into the world of "gluttony". We forget what a breakdown is! So grab dinner options.

There are so many delicious options, trust me. This is:

• fresh juice or simple smoothie (like citrus);
• crunchy fruits, vegetables;
• dried fruit with herbal tea;
• tea;
• kefir, milk (also natural nut and banana milk);
• nuts for energy;
• bitter chocolate;
• muesli bars, cereal bars (look at the composition so that everything is natural);
• low fat cottage cheese (not 0% for sure!), some fruit and nuts can be added;
• a glass of kefir with cinnamon, if there is no feeling of hunger.

With so much variety, it's easy to put together a vegetarian menu for the week, with plenty of delicious dinner options.

Saturday

On Saturday we will devote time to a full breakfast. Every meal should be balanced and delicious!

Let's consider the right and useful options.

1. Our favorite oatmeal. You can do whatever you want with it: lazy oatmeal, oatmeal (on the water!) with fruits, nuts, any he althy sweeteners (stevia, honey).
2. He althy toasted whole grain/bran bread (any wholemeal) with low-fat cheese, vegetables, maybe even banana and avocado. Anything you find useful, then put it in. Fantasy in the kitchen is great!
3. If you want something tasty, you can make yourself an oatmeal pancake or cheesecakes (instead of flour -oatmeal), garnish it all with nuts/fruits and drizzle with honey/paste.
4. Omelettes (don't overdo it with butter and s alt, better in a dry frying pan with a closed lid).

Well, now we offer you several options so that each of your days starts in a special way.

• Smoothies - mix your favorite foods, drink green smoothies after a heavy dinner. You are your own mistress here, and we told you the basics.
• Muesli with juice or banana milk (grind water and banana in a blender).
• Dates and herbal tea if you want something sweet.
• Sprouted green buckwheat porridge with flax seeds and banana (all in blender).
• Porridge + banana + flax seeds + honey (prune + flax seeds).

Sunday

Lunch is one of the heaviest 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 he althy options.

• You can cook tofu or fish.
• Vegetable salads are a priority, of course.
• Boiled corn (you can also canned).
• Boiled, steamed buckwheat (green buckwheat is welcome) with vegetables or meat. An alternative to buckwheat is rice, durum pasta.
• Hearty smoothies, you can even make veggies.
• Soups, of course.
• Do you want something interesting? Make a cold raw soup (blended vegetables + sliced)

Snacks

These are such small "monsters" that harm our figure andmetabolism in general. You need to snack not on sweets, cookies on the go, but on he althy food that can be easily and quickly digested so that your stomach is not filled with all sorts of nonsense by the main meal! A full vegetarian menu for every day includes he althy snacks:

• fruit;
• vegetables;
• dried fruits;
• nuts;
• smoothies.

Using these tips, you can lose weight well on a vegetarian diet, improve your he alth, get lightness in your body and mind. The main thing is to approach this wisely, do not eat harmful foods, such as:

• everything fried in oil (we stew or use vegetable oils, and preferably in a dry frying pan);
• flour (white bread, buns, bagels for tea, etc.);
• sweet (chocolates, cakes);
• spicy and s alty;
• carbonated drinks and packaged juices;
• any fast food;
• fat dairy products (milk is acceptable at a normal percentage of fat);
• sausages, sausages, pasta (only hard varieties are allowed);
• fatty meat (pork and other high-fat meats);
• forget about mayonnaise (salads can be seasoned with low-fat sour cream).