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The vegetarian diet is a popular phenomenon in our time. People believe that plant-based foods provide additional benefits in the form of reducing the risk of heart disease, diabetes, and certain types of cancer.
Some vegetarians do not rely too much on processed foods, which can be high in calories, contain a lot of sugar, fat, and harmful trace elements. On the other hand, it is quite difficult to eat a large number of fruits, vegetables and cereals, which satisfy the body’s daily needs for trace elements.
However, a no meat diet for 30 days meets the needs of people of all ages, including children, adolescents, pregnant and lactating women. The key to a balanced 30 days vegan diet is a well-planned dietary plan that you will make after reading our article.
When people think of a vegetarian diet, they think of a regular diet, it just doesn’t include meat, poultry, or fish. In fact, their classification is much broader and depends on the products that include and exclude from the diet:
There are two other species that are not so popular in Russia, but are quite common in the rest of the world:
Keep in mind that the stricter the chosen diet, the more difficult it will be for you to find all the necessary nutrients. For example, vitamin B-12 is only found in meat products, but let’s cover the topic in more detail:
Calcium is a commander in the process of building strong teeth and bones. You will either have to buy vitamins or use dairy products since you will hardly get it in plant foods. In any case, it is found in turnips, leafy cabbage and broccoli. Soy milk, yogurt, and tofu are also enriched with calcium.
Vitamin D plays an important role in the body. It is added to cow’s milk, as well as some store brands of soy products-check the labels on the products. If you ignore the daily allowance of these vitamins-be prepared for the consequences that are best experienced in the sun — it will slightly raise its level.
During weight loss, the most important elements are b vitamins; vitamin C; calcium; zinc; chromium; magnesium.
The hematopoietic system poorly represents its activity without vitamin B-12. Anaemia is a direct consequence of its lack in the body. The problem is that it can be difficult to get on a vegan diet. The danger is that many herbal products to camouflage the lack of it, as long as no serious problems occur. Take care of purchasing vitamin complexes with its content.
Many people who have ever practised mono-diets are familiar with this problem. Surprisingly, the site’s audience consists of 25% men — so this item will be especially important for you. When there is a lack of protein, the muscles melt like ice cream. It is worth paying attention to eggs and dairy products, which are good sources of protein, and you need to eat them quite a bit. Vegetable proteins can be found in legumes, lentils, nuts, and various seeds, but be careful — these are very fatty foods.
These acids are important for heart health. On berry — no omega-3 fatty acids. Add more rapeseed or soy oil, walnuts, flaxseeds, and soybeans to your salads — it’s both delicious and healthy. The cardiovascular system will repay you with good health and blood pressure. However, we still draw your attention to vitamin complexes for vegetarian for a month, since the vegetable versions of fatty acids are quite poorly absorbed by the body.
The hematopoietic system suffers most from a vegetarian diet. Both trace elements are active participants. Fortunately, there are a lot of vegetarian products with their content: whole grains, cereals, dried fruits, beans and peas, as well as leafy vegetables. We recommend relying on a double daily allowance, since fibre simply drags zinc with it into the intestines, and the body will get only a small portion of the healing metal. Adding citrus fruits, apples, strawberries, tomatoes and cabbage to the diet will definitely not be worse.
If you choose the option with the presence of dairy products in the diet-the lack of iron and zinc will not affect you. Cheese is an excellent source of these substances, and “animal” zinc, unlike vegetable, plays a role in the formation of proteins and cell division.
The thyroid gland stands modestly on the sidelines and asks us not to deprive it of its favourite delicacy-iodine. We save ourselves with iodized salt, sweet potatoes and algae. Violation of the functions of the thyroid gland, by the way, leads to fullness, do we need these problems?
A properly organized plant-based diet has a positive effect on the human body, helps to cleanse it and lose excess weight, and slows down the ageing process.
Like any type of pollotarianism, vegetarianism has some negative properties.
This is not a complete list of the pros and cons of plant-based diets. There are a number of indirect arguments relating to the disadvantages of vegetarianism. The positive side is that some vegetarians-centenarians attribute their good health completely only to the diet.
And the indirect disadvantage is the financial side of the issue. In our conditions, to provide a varied, full-fledged menu without meat and animal fats, you will need significant costs. Yes, not every doctor will take responsibility for the future of the child, if his pregnant mother eats only vegetable products.
Start the day with a full meal rich in protein and carbohydrates. Prepare cereal or, in the American way, fried toast. While the main dish is being prepared, whisk the egg and make an omelette.
In General, eggs have a compromise balance between proteins, fats and carbohydrates, further saturating the body with vitamin D. Any protein food is nutritious and well masks the appetite. By adding them to your Breakfast — you will, on average, eat fewer calories for the rest of the day.
To get all the necessary trace elements, add pumpkin or sunflower seeds to the morning porridge, you can eat a piece or two of rye bread, muesli is acceptable, and yoghurt as a dessert.
In any case, do not skip Breakfast — since this meal sets the daily level of glucose in the blood, charges you with energy, and adjusts other functions of the body. A bad Breakfast is a bad and sleepy day, which does not contribute to a comfortable diet and weight loss in General.
Vegetarian main dish recipes for Breakfast:
Yes, Yes. Do not forget that we practice a diet, and the standard condition for weight loss is the principle of “eat more often, but less”.
No special instructions are required, just get better with carbohydrate foods, such as fruit, cupcakes, and salad.
Examples of dishes:
In the middle of the day, the body needs to be fed with proteins and carbohydrates. To meet this need, the body will be able to: beans, nuts, peas, grains, in combination with starchy foods — potatoes or rice. Between 12 and 13 hours of the day, there is a metabolic decline, so the portion volumes should be quite large, with a variety of trace elements, in order to avoid a decline in strength and mood. It’s time to raise your blood sugar level a little — this will help us with products with a high glycemic index — fruit.
We completely forgot to tell you anything about fats — you should not get carried away with them. Use them as a source of trace elements, not a way to eat. Some vitamins are absorbed only in their presence: A, D, E and K. unfortunately, plant foods, in general, are not too rich in them, so once again we draw your attention to ovo-Lacto or flexitarianism — dairy products will come in very handy here. In any case, you can do nuts, avocado, olive oil, various seeds.
Dishes for lunch:
Later in the evening, the body begins to want something delicious: whether it’s salty or sweet. Do not give in and forget about various chips, crackers and other semi-finished products — only homemade Goodies — – only hardcore. At one time, I was very attracted to Kozak’s, 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 Packed in advance in a package that is full of palm oil. Just put them in the pan-the temperature will do the trick. The resulting popcorn, I seasoned with cinnamon or regular salt. I tried not to joke with sugar. Alternatively, crackers with cream cheese are very tasty.
Afternoon tea offers:
At the end of the day, the body doesn’t need much energy. Give preference to a diet low in fat and carbohydrates, but rich in fibre – this will help control your appetite and relax in the evening. The main goal is to provide the body with energy until morning. A good choice: eggs, tofu, milk, pumpkin seeds-the skin, in the process of night regeneration, will be grateful for the omega-3 fatty acids received in the body.
Evening diet:
Vegetarian for a week:
Breakfast (297 kcal)
Vegetarian main dishes
Oatmeal with fruit and nuts
Morning snack (47 calories)
Lunch (337 calories)
Green salad with spiced nuts
High tea (80 calories)
Dinner (431 kcal)
Vegan meal plan pdf.
Breakfast (264 kcal)
Morning snack (70 calories)
Lunch (316 calories)
High tea (78 calories)
Dinner (422 kcal)
Breakfast (279 kcal)
Morning snack (78 calories)
Lunch (337 calories)
Spicy vegetarian recipes.
Green salad with spiced nuts
High tea (103 kcal)
Dinner (427 calories)
Breakfast (264 kcal)
Morning snack (105 calories)
Lunch (332 kcal)
High tea (70 calories)
Dinner (420 calories)
Breakfast (266 kcal)
Egg toast
Morning snack (64 calories)
Lunch (351 calories)
Pita with apples and cheese
High tea (100 calories)
Dinner (438 kcal)
Breakfast (264 kcal)
Morning snack (60 calories)
Lunch (332 kcal)
Afternoon snack (147 calories)
Dinner (394 kcal)
Pete’s “Pizza»
Breakfast (297 kcal)
Oatmeal with fruit and nuts
Morning snack (47 calories)
French vegetarian recipes:
High tea (109 calories)
Dinner (400 calories)
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