Everything about a complete vegan diet. Vegetarian diet - menu for every day, recipes and reviews What is a vegan diet
If your new dishes are lacking flavor, there's no harm in pouring a little sauce on top to make them taste better.
Experiment by adding the following ingredients to your recipes to keep things fun and interesting:
Sweeteners:
Seasonings:
- applesauce
- baked beans
- coconut milk
- curry paste
- guacamole
- lemon juice
- mustard
- salsa
- vinegar ( apple, coconut, rice and etc.)
Dairy alternatives
![](https://i2.wp.com/veganray.ru/wp-content/uploads/2018/04/Milk-alternatives.jpg)
The dairy alternatives market is growing every year, with new products springing up everywhere. Now it is very easy to replace the milk of cows and goats, which are intended for their children. Plus, animal milk does more harm than good, so instead, choose from the abundance of super delicious plant milks:
- almond milk, yogurt
- coconut milk, yogurt
- cashew milk
- linen
- hemp
- oatmeal
- rice
- soy milk, yogurt
It is best to prepare the milk yourself, then you will know for sure that there are no unnecessary ingredients in its composition.
What about processed food?
![](https://i1.wp.com/veganray.ru/wp-content/uploads/2018/04/vegansection-1024x683-1024x683.jpg)
Previously, we reviewed a list of foods that are ideal if you want to be healthy. Not a large number of processed food is okay, your body should be able to handle it easily if you eat most of your meals from whole foods.
Plus, if you're just starting out on your journey to a healthy, plant-based diet, these delicious foods can make the transition to vegetarianism and veganism much easier. In any case, always carefully read the composition of finished products and avoid large amounts of additives.
Snacks and sweets
- Nutbutter Nutbutter (Russia)– nut butters do not contain harmful impurities, vegetable oils, or sweeteners.
- Bite Byte (Russia)– fruit and nut bars, snacks. Free of GMOs, preservatives, gluten, milk, soy and refined sugar.
- Nut Stories (Russia)– urbechi, sauces, dressings.
- Live product (Russia)– producer of tasty, healthy paste made from seeds and nuts
- Health Compass (Russia)– bars, chips, snacks, muesli, vegetable oils, bread.
- Dr. Körner Dr. Kerner (Russia)- breads, bars.
- Royal Forest Royal Forest (Russia)– 100% natural and healthy products from carob, cocoa, syrups without added sugar. Cookies, chips, urbechi, drinks.
- Vasteco (Russia)– bread rolls, breakfast cereals, bars, cookies, chips, snacks.
- Earth Balance (USA)– chips, pastas, oils.
Dairy substitutes
- Riso Scotti (Italy) – organic rice milk (classic, milk with the addition of coconut, almonds, soy, cocoa, etc.).
- SoyaRus (Russia) – non-GMO soy products.
- Casa Kubania Casa Kubania (Russia)– tofu pastes, soy milk, pesto sauce.
- Mori-Nu (USA) – silken tofu.
- VEGO (Russia) – cheese
- Veganov (Russia)- cheese
- VioLife (Greece) – cheese (their products can be found in our vegan stores).
Meat substitutes
- Louisville Vegan Jerky Co(USA) – vegan jerky.
- VEGO (Russia) – sausages, frankfurters, semi-finished products, eggs (without phosphates, without fatty acids, without GMOs, without hydrogenated fats and palm oil).
It is quite possible to give up animal products in your diet! Delicious vegan recipes for every day will come to the rescue, using which you can create a nourishing, balanced menu. Food of plant origin can be tasty and varied. You just need to learn how to cook it!
The purpose of this section of our website is to provide information on preparing delicious “meat-free” food. Here you will find simple vegan recipes with photos and step by step instructions. We will tell you how, with the simplest plant-based products on hand, you can prepare a delicious and healthy breakfast, lunch, and even a festive dinner.
How are vegan recipes different?
Every novice vegetarian thinks warily about what his new menu will be like. After all, it seems to many that Lenten recipes do not imply great variety and can only be used for preparing “boring” and the same type of food. But this is not true at all! And our site will help you verify this. Vegans do not eat boring at all. And, most importantly, with all the diversity of the vegan diet, it remains healthy. And this is the main goal of every person who, at least temporarily, decided to switch to healthy eating, composed of products exclusively of plant origin.
What can a vegan cook: recipes
You can cook anything from plant products! It may be straightforward healthy snack, a hearty lunch, a light sports dinner or an original holiday dessert. To make sure that vegan baking is no worse than regular baking, and maybe even much tastier, you should read the instructions on how to make a vegan cake, the recipe for which is published in this section. This cake tastes just as good as a regular one, but it doesn’t contain any harmful ingredients at all! Everything harmful has been replaced with plant-based products. For example, an egg can easily be removed from the recipe. You can replace it with vegetable puree, starch diluted with warm water, syrup and other options for products and mixes of them.
Some desserts instead of dairy products add fruit juices, coconut milk, soy milk and oat-based yoghurts.
In addition to pastries and desserts for a vegan menu, you can prepare:
- vegetable and fruit soups;
- salads from fruits and vegetables, berries and herbs;
- original main courses made from legumes and cereals;
- vegetable casseroles;
- smoothies and refreshing light drinks.
And this is not all that can be prepared for a healthy diet. After all, vegetarian cuisine is truly vibrant, varied and, practically, universal. Those. dishes from our list are suitable for all occasions.
To make sure that a vegan menu can be not only tasty, but also very beautiful, we suggest that you familiarize yourself with the photographs of ready-made dishes published on our website.
Reviews indicate that on a vegetarian diet you can lose 10 kg in 1-2 weeks. However, to achieve results, you need to not only give up meat, but also count calories, the amount of fats and carbohydrates, and monitor portion sizes. If strict control over the amount you eat makes you sad, pay attention to the Dukan diet.
To lose weight on a vegetarian diet, avoid fried and salty foods, and do not use a lot of spices. Vinegar is also prohibited - it is proposed to replace it lemon juice. The vegetarian diet lasts for an average month. If you have a lot of excess weight, it is likely that you will lose up to 10 kg per week.
Vegetarian diet - menu for the week
Monday
Breakfast: rice porridge - 150 g, low-fat yogurt - 150 ml, 2 nectarines.
Lunch: miso soup - 200 ml, a slice of rye bread, apple, vegetable salad - 150 g.
Popular
Dinner: vegetable stew with champignons - 200 g.
Tuesday
Breakfast: a piece of bread with feta and tomato, two boiled eggs.
Lunch: salad of green apples with celery and sauce of olive oil and lemon juice - 200 g, a piece of hard cheese.
Dinner: baked potatoes - 2 pcs., vegetable caviar (zucchini, eggplant) - 150 g, 2 breads.
Wednesday
Breakfast: buckwheat with mushrooms - 150 g, yogurt.
Lunch: lean cabbage soup - 200 ml, whole grain toast, cucumber and tomato salad with herbs - 200 g.
Dinner: brown rice - 150 g, grilled vegetables - 200 g.
Thursday
Breakfast: oatmeal with apple - 100 g, kefir.
Lunch: bean soup - 200 ml, cabbage and cucumber salad - 150 g, 2 pears.
Dinner: vegetable stew - 250 g.
Friday
Breakfast: boiled egg, rye toast with cheese, cucumber and parsley.
Lunch: peppers stuffed with vegetables and rice - 200 g, 2 kiwis.
Dinner: green beans -100 g, two tomatoes, boiled lentils - 150 g.
Saturday
Breakfast: cottage cheese soufflé - 150 g, a glass of kefir, an apple.
Lunch: couscous with cauliflower - 150 g, tomato salad with cheese.
Dinner: vegetarian lasagna - 150 g, grilled eggplant.
Sunday
Breakfast: cottage cheese with berries - 100 g, low-fat drinking yoghurt - 150 ml.
Lunch: borscht without meat with beans - 200 ml, cabbage and carrot salad - 150 g.
Dinner: mushrooms, grilled peppers and tomatoes, two rye breads, kefir.
Recipes for a vegetarian diet
Eggplant with tomatoes and cheese
- eggplant;
- 4 tomatoes;
- 2 cloves of garlic;
- 100 g mozzarella;
- 40 g low-fat semi-hard cheese;
- olive oil;
- salt - to taste;
- greens to taste.
1. Cut the eggplant lengthwise into 1 cm slices, and the tomatoes crosswise into slices. Peel and crush the garlic. Grate the cheese on a coarse grater, cut the mozzarella into pieces.
2. Fry the eggplants in olive oil until golden brown. Line a baking tray with baking paper, add the eggplants, then the tomatoes and season with garlic.
3. Place pieces of mozzarella on top of the tomatoes, sprinkle grated cheese on top and place in the oven at 180 degrees for 15-20 minutes. It is better to take out the baking sheet before the cheese begins to boil. Sprinkle the prepared eggplants with herbs.
Brussels sprouts salad
- 250 g Brussels sprouts;
- garlic clove;
- a quarter of a pomegranate;
- green apple;
- green salad;
- a little olive oil;
- lemon juice.
1. Cook the cabbage in boiling water for 3-4 minutes, then place it in ice water.
2. Remove the seeds from the pomegranate. To do this, pour water into a bowl, immerse a quarter of a pomegranate in it and peel it directly in the water. The grains will sink to the bottom, and all excess will rise to the surface.
3. Cut the apple into thin slices. Mix cabbage and apple with lettuce. Season with olive oil and lemon juice. Sprinkle with pomegranate seeds.
Vegetarian diet and table No. 5
Diet 5 (table No. 5) is an invention of the Soviet doctor Pevzner, designed to restore the functions of the liver and biliary tract.
By combining a vegetarian diet and table No. 5, you can not only get rid of excess weight, but also improve the functioning of your gastrointestinal tract.
Table No. 5 provides for avoiding difficult-to-digest fats, foods high in cholesterol, and fried foods. The daily calorie intake is 2500. You should drink 1.5 liters of water per day and limit your salt intake to 10 g. You need to eat 5-6 times a day. Food should be boiled, baked or stewed.
As you can see, the recommendations are similar to a vegetarian diet. Additional restrictions include avoiding fresh bread (it must be dried), legumes, hard-boiled eggs, sour fruits and berries, and black coffee. Food and drinks should not be cold. All these rules allow you to avoid excessive stress on the liver and a sudden release of bile.
Table No. 5 favors vegetarian soups. For a healthy dietary lunch, we recommend preparing vegetarian cabbage soup or lean borscht.
Vegetarian cabbage soup for diet No. 5
- 120 g zucchini;
- tomato;
- potato;
- 10 g carrots;
- onion;
- a little butter;
- a teaspoon of sour cream 15% fat;
- greenery.
Finely chop the onion and grate the carrots. Simmer in a saucepan with water for about 5 minutes, then add chopped potatoes, zucchini and tomato. You need to cook the broth until the vegetables become soft. Vegetarian cabbage soup for diet No. 5 is served warm (not hot) with sour cream and herbs.
Vegetarian borscht for diet No. 5
- 3 potatoes;
- a glass of beans;
- 100 g mushrooms;
- carrot;
- bulb;
- beet;
- 300 g cabbage;
- Art. l. tomato paste;
- bell pepper;
- vegetable oil;
- salt;
- Bay leaf;
- greenery.
Soak the beans in warm water for 2 hours. Boil the mushrooms, cut into strips. Dilute the mushroom broth with 3 liters of water, add mushrooms and chopped beets to it again. After 15 minutes, add the chopped potatoes to the pan and cook for 20 minutes. Saute carrots and onions for vegetable oil, add tomato paste. Place this roast in the broth, also add chopped peppers, cabbage, boiled beans, and salt. Cook covered over low heat for 5-7 minutes, season with herbs.
Vegan diet
Veganism is a stricter version of vegetarianism. It excludes the consumption of any animal products, including fish, seafood, eggs and dairy products.
An important task when creating a vegan diet is to ensure adequate protein intake. Since animal products are excluded, it is important to introduce a lot of plant protein into the diet: soy, nuts, legumes.
Doctors believe that veganism poses a risk of developing vitamin deficiency, anemia, iron deficiency and hormonal disorders. If you are going to switch to veganism, make it a rule to take special vitamin and mineral complexes and get tested regularly.
The use of veganism for weight loss is controversial. Nutritionists recommend resorting to a vegan diet for short-term relief. If you are planning to give up animal products not for ethical reasons, but specifically for weight loss, you should not use such a menu for a long time. One to two weeks is enough for active detox and fat burning.
A vegan diet completely excludes animal products.
The main part of it is occupied by vegetables, fruits, herbs, nuts, seeds and grains, from which you can prepare delicious and healthy dishes
The reasons for switching to a vegetarian and vegan diet vary from person to person. For me, veganism is an opportunity to lose excess weight and cleanse the body of toxins and waste.
First of all this:
- vegetables and fruits, and not necessarily expensive and exotic;
- cereals and cereals;
- various nuts and seeds;
- mushrooms, berries and various greens;
- all kinds of seasonings and spices
What vegans exclude from their diet
- meat and fish;
- eggs;
- dairy products;
- junk food (chips, sweet carbonated drinks, processed foods);
- industrial sweets
As you can see, nothing complicated. It’s quite possible to take it for yourself new way nutrition.
The most common mistakes made by beginners
- You can’t suddenly switch to veganism by immediately excluding your usual foods. The transition must be gradual;
- It is not recommended to give up meat and dairy products without finding a worthy alternative: the body must receive the required daily amount of proteins, fats, carbohydrates, macro- and microelements.
Vegan menu for the week
Monday
Breakfast:
carrot and apple salad, frozen or fresh (seasonal) fruit compote, buckwheat buns.
The salad is very easy to prepare:
- medium-sized carrots after washing and peeling, three on a coarse grater;
- cut the apple into small cubes or slices;
- mix the apple and carrots in a salad bowl, season with a spoon of vegetable oil;
- add spices, salt or apple cider vinegar to taste.
We make compote from any fruit - it can be apples or various berries according to the season (dried fruits are also welcome). Instead of sugar, add honey or maple syrup to taste.
Recipe for buns made from buckwheat flour:
- 250 g flour;
- teaspoon of baking soda, slaked with vinegar
- half a teaspoon of salt;
- 70 ml vegetable oil;
- 150 g plant milk
Knead the ingredients into the dough, roll it out to a thickness of 3 cm, cut out 6 circles with a glass, place them on a baking sheet and place in an oven preheated to 180 degrees. Baking time: 30 minutes.
Dinner:
cucumber goulash with dill and soy cream.
Ingredients:
- 2 large cucumbers;
- 1 onion and 1 garlic clove;
- 1 tablespoon vegetable oil;
- a glass of vegetable broth;
- a bunch of dill;
- 1 tablespoon flour;
- salt and pepper to taste;
- 1 tablespoon lemon peel, finely grated (can be replaced with 1 tablespoon lemon juice).
Wash the ripe cucumbers, remove the peel and seeds, cut into cubes of about 3 cm. Peel the onion and garlic and chop finely.
Heat the oil in a saucepan, add cucumbers, onions, garlic and lightly fry. Add vegetable broth and a spoonful of flour, leave to simmer for 10-15 minutes over low heat.
Season the finished goulash with salt, pepper, lemon juice, and sprinkle with finely chopped dill.
Dinner:
rice casserole with beets, glass of plant milk
Ingredients:
- a glass of rice (preferably dark, unpeeled);
- half a kilo of beets (preferably small tubers);
- bunch of greens (parsley, dill, cilantro)
Cook rice according to the usual recipe - 1 cup to 3 cups of water.
On a baking sheet lined with baking paper, place the prepared rice, on top of it - beets cut into thin pucks, sprinkle with 3 tablespoons of olive oil, salt and pepper to taste.
Cooking time: 45 minutes. Sprinkle the finished dish with finely chopped herbs.
Tuesday
Breakfast:
poppy seed pancakes and citrus compote.
For pancakes:
- 200 g flour;
- 1 tablespoon poppy seeds;
- 1 teaspoon of soda;
- 2 tablespoons honey (can be replaced with agave syrup);
- 200 ml sparkling mineral water;
- 1 glass of plant milk;
- 1 tablespoon apple cider vinegar;
- frying oil
Mix all ingredients and leave for 10-15 minutes. Bake on both sides until golden brown.
For compote:
- 3 oranges;
- 1 grapefruit;
- 1 tablespoon syrup or honey.
Squeeze the juice from citrus fruits, mix with syrup - the drink is ready.
Dinner:
tomatoes stuffed with millet and vegetables.
Ingredients:
- 3-4 tomatoes ( better variety"bull's heart");
- 0.5 cups of millet cereal;
- 1.5 cups vegetable broth;
- 300 g broccoli;
- 1-2 carrots;
- 1 onion;
- salt and pepper to taste
Wash the tomatoes, cut off the top third (then use it as a lid), remove the core with seeds.
We cook millet at the rate of 1 part cereal to three parts water or vegetable broth.
In a frying pan, fry the diced carrots and onions until golden brown, add the prepared millet.
Stuff the tomatoes with the resulting mixture, add salt and pepper and place in the oven for 15-20 minutes.
Serve the finished dish with chopped herbs.
Dinner:
vegetable curry sauce with tofu cheese, a glass of tomato juice.
Ingredients:
- 600 g small potato tubers;
- 2 red peppers;
- 500 g broccoli;
- 3 tomatoes;
- 1-2 onions;
- salt and pepper to taste;
- 400 ml coconut or other plant milk,
- 2 tablespoons of vegetable oil;
- 400 g tofu;
- 2 tablespoons curry sauce
Peel the potatoes, wash them, cut them into strips, add the seeded and finely chopped pepper. Divide the broccoli into florets, cut the tomatoes into 4 parts, remove the seeds.
Heat the oil in a saucepan, add all the cooked vegetables, a glass of water, coconut milk and simmer for 10-15 minutes until tender.
In a frying pan, lightly fry finely chopped tofu (4-5 minutes), mix it with curry sauce.
Pour the stewed vegetables with the resulting sauce.
Wednesday
Breakfast:
vegan scrambled eggs (no eggs!), herbal tea.
Mung beans (also called mung beans or green beans) are an excellent egg replacement.
Ingredients:
- 150 g mung beans;
- 1 onion;
- 200 g champignons;
- a bunch of greenery;
- salt, pepper, 1 teaspoon turmeric (for color);
- 150 ml plant milk;
- 1 tablespoon vegetable oil
The beans should be soaked the day before for 5-6 hours to soften, drain the water, and rinse again.
Puree soft beans with salt, pepper, turmeric and vegetable milk in a mixer.
In a frying pan with a small amount of vegetable oil, fry the onions and champignons until golden brown, add the resulting bean puree and fry over low heat until it looks like a regular scrambled egg.
Before serving, sprinkle with chopped herbs.
Herbal tea is prepared from a mixture of mint, chamomile and sage at the rate of 1 teaspoon per glass of boiling water. Leave for 5-7 minutes.
Dinner:
spaghetti with eggplant.
Ingredients:
- 2 small onions
- 1 clove of garlic;
- 1 carrot;
- 500 g eggplants;
- 4 tablespoons of vegetable oil;
- 150 ml vegetable broth;
- 300 g spaghetti;
- bunch of greenery
Wash the eggplants, cut into small cubes (up to 1 cm), soak in salted water for 20-30 minutes.
Wash the onion, carrots and garlic, peel, finely chop and lightly fry. Add eggplants to them and fry again for 5-10 minutes.
Boil the spaghetti, mix with fried vegetables and sprinkle with herbs before serving.
Dinner:
milk rice with berries, a glass of fruit tea.
Ingredients:
- a glass of rice;
- three glasses of plant milk;
- a glass of berries (any seasonal);
- 2-3 tablespoons of honey or syrup.
Cook the rice in a 1:3 ratio until cooked, before serving, sprinkle it with berries and pour syrup over it.
Thursday
Breakfast:
homemade muesli with plant milk.
Such muesli can be prepared in advance for several servings, stored in a glass container with a tight lid and used as needed.
Ingredients:
- 200 g of various cereals (oatmeal, rye, wheat, etc.);
- 6 tablespoons syrup or honey;
- 200 g of various nuts (cashews, hazelnuts, peanuts, almonds, walnuts);
- 2 tablespoons brown sugar;
- 1 tablespoon cocoa;
- 30-40g vegan chocolate (optional)
Mix all the ingredients, place on a baking sheet in an oven preheated to 180-200 degrees and leave for 10-15 minutes.
Use with any plant milk.
Dinner:
squash puree soup with fried tomatoes.
Ingredients:
- several small tomatoes;
- 1 onion
- 2-3 cloves of garlic;
- 2 zucchini or zucchini;
- 800 ml vegetable broth,
- salt and pepper to taste
Place the tomatoes on a greased baking sheet, add salt and pepper and bake in the oven for 15 minutes at 180-200 degrees.
Wash the vegetables, peel, cut, lightly fry, and then simmer for 15 minutes with the addition of vegetable broth over low heat, followed by pureeing using a mixer.
Decorate the resulting soup with puree and herbs. Add fried tomatoes as a side dish.
Dinner:
vegetarian moussaka, glass of herbal tea
Ingredients:
- 600 g potatoes;
- 500 g eggplants;
- 4 tablespoons olive oil;
- 500 g champignons;
- 400 g tomatoes;
- 2 cloves of garlic;
- 400 ml plant milk;
- salt and pepper to taste
Wash the potatoes, peel them, cook for 20 minutes. Wash the eggplants, cut into discs and soak for 30 minutes in salted water to remove the bitterness.
Chop the mushrooms and fry with garlic, then simmer over low heat with the addition of 100 ml of water and tomatoes.
Remove the eggplants from the water, dry and fry for 2-3 minutes.
Place a layer of boiled and sliced potatoes in a deep baking dish, then a layer of eggplant on top, then mushrooms and garlic. Pour vegetable milk over everything, add salt and pepper and bake in the oven for 30-40 minutes.
Friday
Breakfast:
Vegetable salad and zucchini pancakes, a glass of plant milk.
For the salad:
- 1 sweet potato tuber;
- 2 small carrots;
- 1 small beet;
- juice of one lemon;
- 1 small zucchini or zucchini;
- salt pepper
- 1 tablespoon olive oil;
Wash, peel and grate the vegetables (can be cut into thin strips). Season with a mixture of olive oil and lemon juice.
For the pancakes:
- one small zucchini;
- 1 teaspoon of soda;
- a glass of flour;
- a glass of sparkling mineral water;
- a pinch of salt and black pepper
Grate the zucchini and squeeze out the juice. Mix the pulp with flour and soda, dilute with mineral water to a creamy consistency, add salt and pepper.
Place a spoon in a frying pan with vegetable oil and fry until brown on both sides.
Dinner:
mushroom assortment.
Ingredients:
- 750 g of various mushrooms (ceps, champignons, chanterelles, etc.);
- 100 ml vegetable broth;
- 5 tablespoons of sunflower oil;
- 1 onion;
- salt and spices
Place all ingredients in a deep frying pan, add oil and vegetable broth, simmer until tender for about 30 minutes.
Dinner:
pasta salad with vegetables, mineral water with a slice of lemon.
Ingredients:
- 200 g tofu;
- 2 red onions;
- 200 g small cherry tomatoes;
- 1 teaspoon turmeric;
- 150 g pasta;
- 1 tablespoon honey;
- bunch of greenery
Boil the pasta until tender, mix it with chopped onion and halved tomatoes.
Cut the tofu cheese into small cubes and fry. Add it to our salad, sprinkle everything with herbs
Saturday
Breakfast:
whole grain bun with cucumber and sprouted radish grains, a glass of smoothie with plant-based milk and strawberries.
We buy buns in the store; it is better if they contain bran and grains of various cereals.
As a filling for such a bun, I suggest fresh cucumbers, cut into circles and sprinkled with sprouted radish seeds (the seeds are spread on gauze in a thin layer 2-3 days before use, covered with another layer of gauze moistened with water).
Smoothie: a glass of any plant milk is mixed in a blender with strawberries and vanilla powder.
Dinner:
quick vegetable noodle soup.
Ingredients:
- 300 g very thin noodles;
- 1 liter of vegetable broth;
- 2-3 carrots;
- 2 red or green bell peppers;
- a handful of dry mushrooms (pre-soaked for 2-3 hours);
- a bunch of green onions;
- 2-3 tablespoons of various nuts;
- a bunch of greenery;
- 2 tablespoons of sprouted grains or beans;
- piece of ginger about 2 cm
Cook the noodles in vegetable broth until tender. Separately, fry onions, carrots, peppers, finely grated ginger and finely chopped mushrooms, add them to the pan with noodles.
Pour the noodles and broth into bowls, sprinkle with lightly fried chopped nuts, herbs and sprouted grains.
Dinner:
vegan pancakes and orange juice.
Pancake ingredients:
- a glass of flour;
- 2-3 tablespoons of sugar (preferably dark);
- 350 ml mineral water;
- 1-2 tablespoons of vegetable oil.
From these ingredients we knead a homogeneous, lump-free batter, from which thin openwork pancakes are baked.
Sunday
Breakfast:
oatmeal with fruit, smoothie with plant-based milk and banana.
Ingredients for porridge:
- a glass of oatmeal;
- a handful of any nuts or seeds (sunflower, pumpkin, pine);
- 1-2 tablespoons of syrup or honey;
- 2 glasses of water
If you soak oatmeal in the evening, then in the morning you can only bring it to a boil, otherwise, cook it for 5-7 minutes.
Add chopped nuts and seeds to the finished porridge, you can also use any dried fruits - raisins, dried apricots, prunes.
For a smoothie, take a glass of vegetable milk and a ripe banana, beat with a blender. Sugar may not be added.
Dinner:
pumpkin puree soup with tofu on a skewer.
Ingredients:
- 400 g tofu;
- kilogram of pumpkin;
- 2 onions and 2 cloves of garlic;
- 1 liter of vegetable broth;
- a pinch of ground cinnamon, red pepper and turmeric;
- a little vegetable oil for frying soy tofu
Peel the pumpkin, chop and bake for 30 minutes in the oven along with onions and garlic, then puree using a blender. Add vegetable broth, spices, and salt to the resulting puree.
Serve with tofu fried in vegetable oil, strung on small skewers in the form of a kebab.
Dinner:
colorful salad with beans and onions, a glass of apple juice.
Ingredients:
- 300 g each of green, white and red beans;
- 1 onion,
- 4 tablespoons sunflower oil;
- 3 tablespoons of seeds;
- salt and pepper to taste
Boil the beans in lightly salted water for 10-15 minutes, drain in a colander, and cut the onion into rings. Mix beans, onions and seeds in a bowl, season the salad with oil, salt and pepper.
This weekly menu is not a dogma, but a guide to action. Ingredients and dishes can be changed according to your preferences and tastes.
Prepare vegetarian dishes and be healthy!
In this article we will talk about some of the benefits of eating a plant-based diet, a diet called the “vegan diet”.
Vegan diet - the basis of life
A vegan diet is at the core healthy image life. For many years, advanced people interested in self-improvement have chosen a vegan diet as the basis of their diet. Needless to say, food occupies a huge place in human life. Although there is evidence that the autotrophic type of nutrition is also inherent in humans, so far very few people on Earth eat autotrophically, so there is no need to talk about which type of nutrition to prefer - autotrophic or heterotrophic.
If we remain in the heterotrophic nutritional paradigm, then a vegan diet may be the best choice. Of course, maybe it’s not worth jumping straight into it, from meat-eating to veganism, due not so much to the physiological restructuring of the body from one type of nutrition to another, but because of the psychological factor.
For many people, the very idea of giving up meat consumption is shocking. They may be afraid to stop eating meat because the body will not receive the necessary proteins, especially essential proteins, which a person receives only through animal products (this is a generally accepted statement). Thus, having lost proteins as the basis of life, a person plunges into the abyss of fear - the fear of dying.
In fact, there is no need to be afraid. There are plenty of books written that explain the basics of vegan nutrition. Also on this site you will find a large number of articles devoted to veganism, and you will understand that there is no reason to be afraid to switch to a new type of diet. Rather, you should be glad that you are switching to it: after all, you will stop consuming dead food, if we are talking about animal bodies, as well as animal protein itself, which is present in dairy products, eggs and their derivatives.
In general, switching to a vegan diet is characterized by much lower protein intake. Although we would have to talk about amino acids, because in nature the protein molecule does not exist in products of plant origin. Plants contain amino acids, and it is from them that the protein molecule is subsequently synthesized. In order for a person to assimilate protein, he must first break down the protein molecule into amino acids, and this is the only way it can be assimilated. That is, by switching to a vegan diet, you not only cleanse your body of toxins, but also save energy.
The body does not waste energy on protein breakdown, because it immediately receives the necessary amino acids in an accessible form from plant foods. This is one of the benefits of veganism. Secondly, regarding the amount of protein or amino acid intake. As researchers who conducted the so-called “Chinese study” found out, the body does not need protein in the amount prescribed official science. Large amounts of extremely protein-rich foods only place unnecessary stress on the kidneys. The body cannot cope, it is necessary to remove the breakdown products of protein compounds, and the load falls on one of the main cleansing organs - the kidneys.
Therefore, those who consume a lot of protein foods or, moreover, special protein supplements are at great risk of developing problems with the internal organs that filter the removal of toxic substances from the body.
Vegan diet for weight loss
The vegan diet is also known for promoting weight loss and generally creating a more visually attractive body and face. This is, first of all, due to the fact that by consuming a lot of products of plant origin and some of them fresh, you fill all the cells of the body with the much-needed water contained in plant foods. A large amount of animal food takes water from the body's cells, the body becomes dehydrated, which negatively affects the condition of the skin and internal organs.
Now that you've switched to a vegan diet, your body can't get enough of being free from processing heavy foods. He has more energy now. This leads to the fact that a person still has free energy, which he can use at his own discretion.
Previously, perhaps, after a hearty lunch or dinner, you wanted to lie down and watch TV, but now, on the contrary, food does not burden you. It is light and easily digestible, so after eating you only gain more energy, and you want to do something new. Perhaps even resume physical exercise, sign up for a fitness or yoga course. This alone will have a beneficial effect on the condition of your figure.
The extra pounds, of course, will gradually begin to leave their favorite places in the body, but physical activity will only speed up this process. And you will be sure that the skin will not sag in the vacated areas, and instead of fat, muscles will form (exactly where it is needed).
However, be careful with your fat intake even on a vegan diet. People take it for granted that a vegan diet will help you lose weight. This is partly true and partly not. Much depends on how you structure your diet. Let's say you now eliminate animal oils from your diet, but instead begin to consume large amounts of plant-based fats. So, what have you achieved in terms of benefits for your figure? Almost nothing.
To lose weight, you first need to sharply reduce the amount of fat you consume. It doesn’t matter whether it is of animal or plant origin. If you continue to eat a lot of vegetable fats, you will never be able to lose weight.
Secondly, be careful with fats, because although the body needs them in certain quantities, overeating them will immediately affect the condition of the skin. If your body has already cleansed itself to some extent, then you can quite easily, without any consultation with a nutritionist, determine whether you need to reduce or increase your fat intake based on the condition of your facial skin.
If you have it in perfect condition or close to perfect, then everything is in order. A sufficient amount of fat enters the body. The skin is moisturized, smooth, beautiful and there are no rashes on it. If, on the contrary, you notice that you have or have developed rashes on your facial skin, then you should think about it and reduce your fat intake. Usually, as soon as a person regulates the amount of fat entering the body, rashes (pimples, acne, etc.) quickly disappear.
The same applies to carbohydrate foods, especially baked goods. Baked goods can be vegan as long as they do not contain animal fats or eggs. But if an inexperienced vegan eats a lot of confectionery, pies and other things, then it is unlikely that the figure will be improved or maintained. So, when going vegan, try to also include plenty of raw, fresh, plant-based foods in your diet.
Vegetables, greens and fruits will help you quickly lose weight and improve your health.
Low Calorie Vegan Diet: Vegan Diet Study
A low-calorie vegan diet is incredibly beneficial for human health. Research on a vegan diet has shown that reducing calorie intake leads to improved health. When a person is on a regular diet (meat-eating), he consumes much more calories than necessary. Consequently, they are deposited somewhere in the body, or great effort must be made to burn them.
Such activity is at least not very rational. Eating in order to then fight the results obtained from the eating process? Eat and go to the gym or go for a run? Gym or jogging are good things in themselves, but not as a counterbalance to food. They should be a joy, not a burden. The desire to go work out or do yoga should not come from the fact that you overate or ate the wrong food, but because as a result proper nutrition you have energy that you want to channel in a positive direction, and so you go to yoga classes or workout, etc.
Research on a vegan diet has shown that reducing calories helps not only maintain optimal weight, but also prevent many serious diseases. This is largely due to the fact that consumption of plant foods contributes to alkalization of the body. And, as you know, neither bacteria nor pathogenic cells develop in an alkaline environment. Greens and juicy green vegetables alkalize the body especially well. Therefore, try to eat more of them. They also contain a large amount of vitamins and minerals, which in itself has a positive effect on the condition of the entire body.
If you still doubt whether you should switch to veganism, look at other articles on the site dedicated to this topic. You will find answers to many questions and then decide for yourself when the time comes to switch to this type of nutrition.
- What documents should an individual entrepreneur have?
- Accounting for individual entrepreneurs - rules and features of independent reporting under different tax regimes Primary documentation for individual entrepreneurs
- Accounting for individual entrepreneurs: features of accounting in individual entrepreneurs?
- How to privatize an apartment, everything about privatization List of documents for privatization of an apartment