10 recipes for popular vegetarian dishes, daily ration and sample menu for the week
Recently, plant nutrition has become popular everywhere.
However, before becoming a vegetarian, you need to understand what this movement is, what it consists in, how to properly compose your diet and avoid a deficiency of vitamins.
The philosophy and varieties of vegetarianism
Vegetarianism is a common type of food worldwide. A lot of products are sold in stores that are designed specifically for people who follow a predominantly plant-based diet.
Not everyone understands why the followers of this movement adhere to such strict rules in food. Others, on the contrary, want to join the movement and also change their lifestyle.
The philosophy of vegetarianism is to minimize the exploitation of animals, that is, carries humanistic goals. Adherents of the movement also care about nature and the environment, as the spread of animal husbandry negatively affects the environment.
Many more vegetarians monitor their health, which is why they come to this lifestyle. They refuse not only bad food, but also bad habits, force themselves to play sports, watch their figure, etc.
How to replace meat and fish?
Meat, poultry and fish are sources of large amounts of protein. The average person takes his daily protein intake from these foods.
Vegetarians are advised to consume more vegetable protein:
In fact, replacing animal food in your diet is not so difficult. The main thing is to develop a habit. For example, buy different nuts every day and eat at least a handful per day.
You also need to plan your diet, that is, pre-calculate the amount of proteins, fats and carbohydrates. You can do this yourself, given the person’s lifestyle and body weight.
How to maintain a balance of vitamins and minerals?
To maintain your health in order, you need to eat more raw vegetables and fruits , more nuts and cereals. Also consume less fat, flour, sweet.
It is recommended that you undergo preventive tests from time to time. After a sharp rejection of animal food, hemoglobin may decrease.
On plant nutrition, it is supported with a large amount of greens, pomegranates, cereals, as they contain iron. It is very important to eat so that the body has enough vitamins and minerals. For example, with a lack of vitamin C, hemoglobin can be greatly reduced, even if you drink it in capsules.
Vegetarians, like people with a different type of diet, are advised to drink vitamins in courses to prevent deficiency of certain elements . Particular attention is paid to vitamins A, B, iron and calcium.
Vegetarianism has a positive effect on health if you eat varied and balanced. Many doctors follow a plant-based diet and promote it among their patients. Although many may disagree on this.
Daily ration and sample menu for the week
The diet for a vegetarian is made on the same principle as for a person who eats meat and dairy products. It can vary depending on the severity of the type of food, as well as individual characteristics. If there are any health problems, then the list of products is made taking into account this factor.
You can eat the same thing, but replace the usual ingredients with vegetable ones. Instead of cow's milk, add soy, nut or rice.
Meat should also be replaced with soy texturate. At first they may seem strange in taste, but you can get used to everything.
It is important to learn how to cook such food correctly, because it differs from the usual one.
It is not forbidden to use spices, sauces, seasonings and other additives for taste.
It is advisable to immediately draw up a menu for a week in advance , so as not to think about recipes and dishes, eating according to plan. For several days you can cook soup, stew stew, bake something flour, prepare side dishes and snacks. It is not recommended to do portions for seven days in advance, it is better to take care of yourself for 3-4 days, and then eat fresh.
Vegetable dishes will not stand in the refrigerator for long and quickly deteriorate. If a person leads an active lifestyle or goes in for sports, then he should buy powdered vegetable protein or eat more beans, nuts, cereals.
Below is a sample vegetarian menu for the week:
Day of the week / meal time
Toast with peanut butter, bananas, tea, hazelnuts
Potato with mushrooms, beetroot salad, juice
Crispbread with hummus and vegetables
Fruit salad, vegan pancakes with any jam, any drink
Cooked oatmeal based on vegetable milk with the addition of chocolate chips, coffee
You can find lean sauces if you do not want to eat animal products.
Baked apples with nuts and dried fruits
Apples with nuts and dried fruits are a snack for tea or food for a light snack. Replacing them with a full breakfast, lunch or dinner is not recommended. If you consider this as a separate dish, that is, it is with something else to get enough.
The fruit must be washed, cleaned from its core and filled with dried fruits, nuts, if desired, add a drop of syrup, sugar, cinnamon, vanilla, chocolate chips. Put in a preheated oven for several minutes, and the dish is ready.
Bars that quickly replenish energy should be high-calorie, satisfying and contain a large amount of protein.
For their preparation most often use:
various oils and pastes.
The following is a very unusual recipe, and the sequence of actions is as follows:
Take several types of nuts, dried fruits, oatmeal, seeds.
Mix everything thoroughly, put an additional spoonful of cocoa powder in a container with components.
Pour this mass of 100 ml of any vegetable milk.
Add a spoonful of peanut butter.
Mix everything thoroughly. If it turned out to be liquid, then some more cocoa powder should be added. Bars to shape and bake a little in the oven for 5-10 minutes, so that they do not fall apart.
The dough for the future strudel should be cooked without eggs and milk. Despite this, it turns out quite tasty and soft. You can also buy ready-made in the store.
You will need:
packaging of finished dough;
yogurt or sauce (to taste);
apples (2 pcs.);
sugar, spices to taste (cinnamon, vanilla, etc.).
Cut apples into thin slices, it is advisable to add cinnamon or a little vanilla to taste.
Thaw the dough in advance, knead, put on a greased baking sheet. Lay apple slices evenly on top.
It is recommended to cover apples with sour cream sauce on top - you can buy soy or regular yogurt based on vegetable milk.
Put the baking sheet in a preheated oven for 20-25 minutes (at medium temperature).
Traditionally, strudel served with ice cream. It can be replaced with frozen berries or a banana that has previously lain in the freezer and cut into slices.
There are so many variations on how to make green smoothies. In fact, you can put any fruits, berries, vegetables in a blender.
The simplest is the smoothie recipe of the following components:
These fruits can also be mixed with any vegetable milk: almond, hazelnut, rice, buckwheat, soy, coconut. It will give a creamy aftertaste.
There are also vegetable drinks with chocolate, vanilla and other additives.
Lentils with Stewed Vegetables
Lentils are a vitamin-rich product that people should eat with any type of food. Cooking it is relatively simple, since this culture does not need to be pre-soaked and cooked a little longer than buckwheat.
You will need:
lentils (200 grams)
onion (1 pc.);
tomatoes (2 pcs.);
peppers (1-2 pcs.);
zucchini (1 pc.);
eggplant (1 pc.);
a little garlic (2 pcs.);
carrots (1-2 pcs.);
mushrooms (about 200 grams).
The cooking sequence is as follows:
Lentils need to be cooked and drained in advance.
Peel the vegetables to be used.
Cut all the ingredients, place in a saucepan with lentils, add water, sunflower oil, salt, pepper, spices and begin to stew.
Usually enough for 10-15 minutes over medium heat. You can eat stew with a side dish or separately.
It is worth trying to add some sauce to stew to enrich the taste of the dish. Its choice depends on the preferences of the cook: the easiest way is to make tomato or use ready-made pasta, ketchup.
Pear salad with arugula
This appetizer is rarely prepared, since not everyone likes its flavor combination. There are salad recipes with arugula and pear without cheese.
You will need:
sour green apple;
You can exclude ingredients and add your own. Cut the components in any form, put the number of certain components to taste. This combination of products will not leave indifferent even the most sophisticated culinary specialists.
Draniki without eggs and cracklings is prepared according to the following recipe:
Grate raw potatoes in a fine grater in the right amount.
After the vegetable gives the juice, add about two tablespoons of flour (about 50 grams) to the bowl.
Mix everything thoroughly, add salt, sugar and spices to taste.
Heat the pan, grease it with oil and start cooking.
Due to flour and potato juice, draniki will not fall apart. Eat them with sour cream, mayonnaise or vegetables.
What if there is no time to cook?
If there is no time or desire to cook something, but there is a desire to eat vegetable food properly, then you should pay attention to ready-made kits sold in supermarkets.
Frozen vegetables are cooked quickly, they are inexpensive, while healthy and tasty. Cauliflower and Brussels sprouts, broccoli, mushrooms, berries, eggplant, pumpkins, zucchini, sweet potatoes, and also sets of other vegetables - all this is sold everywhere.
You should also pay attention to what you did not have to try before.
In addition to rice and buckwheat, vegetarians eat mung, chickpeas, quinoa, bulgur and other types of crops that people with a standard diet rarely buy. But in vain, these cereals are very useful and contain a huge amount of irreplaceable substances.
What you can not eat vegetarians
Vegetarians do not eat meat, fish, poultry. Some of them consume dairy products and eggs, some do not. The specific approach to nutrition depends on the type of movement.
Benefits over Diets
Vegetarianism and its varieties are different from diets. Firstly, the movement has a certain ideology. Secondly, followers eat plant foods all the time, not temporarily.
Also, this food style does not imply restrictions. A person replaces his usual products with others, but does not prohibit them for himself; he approaches the business consciously and voluntarily.
The effects of vegetarianism on the body
Plant-based nutrition is balanced and beneficial when monitoring your diet. You need to eat varied, look for alternatives to conventional foods, eat more protein.
Negative consequences are possible only if a person eats sparingly, that is, eats a lot of starchy foods, does not like fresh vegetables, fruits, does not pay attention to the composition of the food.
The most common questions
There are a number of the most common and popular questions about vegetarianism that are asked by representatives of this movement. Answers to some of them are given below.
Do vegetarians eat fish or eggs?
Many vegetarians eat dairy products and eggs. Pescaritans also eat seafood. It all depends on what kind of ideology a person adheres to.
How to diversify food?
To diversify your diet, you need to look for alternatives to conventional foods. For example, in addition to all known cereals, there are chickpeas, mung beans, and bulgur. They are very healthy, tasty, and they will make a lot of interesting dishes. It is also recommended to pay attention to soy products: tofu, cottage cheese and so on.
How not to break the festive table?
Disruptions, as a rule, are out of the question, since most people approach this diet consciously and their desire to eat meat food disappears. If there are no goals and this is just a gastronomic experiment, then you should not strictly limit it in food addictions.
In order not to eat something harmful at the festive dinner, it is advisable to prepare for yourself separate alternative dishes with herbal ingredients. For example, if someone eats meat, then you can fry potatoes, mushrooms, vegetables for yourself. They are hearty, tasty, and therefore to cope with a craving for animal food will be much easier.
Varieties of vegetarianism
There are several types and subspecies of vegetarianism. There are people who do not eat meat, fish, poultry, but eat dairy products, honey and eggs. Such people are representatives of classic vegetarianism. A more strict type of food, excluding the use of any animal products, is called veganism.
Most often they become vegans solely for ethical reasons , since in addition to nutrition, this philosophy implies a complete rejection of the livestock industry.
Vegans refuse woolen, leather clothes and shoes, don’t wear fur, try not to visit zoos, circuses and similar entertainment venues. Their position is to isolate themselves as much as possible from exploitation associated with animals.
There are also pescetarians. These are people who do not eat the meat of warm-blooded animals. In other words, those who eat only fish and seafood, as well as eggs and dairy products.