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Vegetarian diet recipes. Vegan diet for weight loss: recipes and menus for the week

Normally, a person should eat about 500 g of vegetables and fruits every day, but in practice, many barely reach 100 g. A diet based on the principles of vegetarianism easily helps to get required amount plant food, and the lack of protein is replenished with the introduction of recipes from legumes, nuts, mushrooms, cereals, dairy products and eggs into the diet. Vegetarianism for weight loss has a number of undeniable benefits:

  • Plant foods are high in fiber. These food components "feed" the beneficial intestinal microflora, cleanse the body of toxins and toxins, remove excess cholesterol, promote the synthesis of B vitamins.
  • A vegetarian diet lowers blood pressure by preventing cardiovascular disease.
  • A vegetarian diet lowers blood sugar levels.
  • Many vegetables, especially dark green ones, contain antioxidants that protect the human body from premature aging and prevent certain types of cancer.
  • A vegetarian diet gives the body more strength and energy.
  • Saving. The most expensive products in stores are meat, fish, poultry, sausages, semi-finished meat products... By switching to vegetarian recipes, you can save your family budget well.
  • The result of losing weight on a vegetarian diet is a loss of 2 to 4 kg per week.

The rules of a vegetarian diet for weight loss

To look like in a photo of glossy magazines, while being healthy is not an easy task. Care must be taken to ensure that in the process of losing weight, the body receives all the necessary substances. In order for a vegetarian diet to promote weight loss and not harm health, a number of basic principles must be followed:

  1. Breakfast can be sweet with fruits, honey and dairy products.
  2. Lunch must be the most satisfying and high-calorie meal.
  3. Vegetarian dinner is always light. Preference is given to fresh salads or steamed vegetables.
  4. Drink at least 1.5-2 liters of clean water every day.
  5. Stick to fractional meals.
  6. For a vegetarian weight loss menu to be rich in protein, you should increase your intake of nuts, mushrooms, milk and eggs in your diet.
  7. Recipes fried food, it is better to replace it with steamed or boiled.

Vegetarian menu for the week

In order to properly build your diet and not feel hungry while losing weight, you should plan your menu in advance. Diet meals for weight loss every day should be nutritious, high in protein and not inferior to recipes from meat products... If you show your imagination when preparing vegetarian dishes, then the lack of meat on the menu will not bring discomfort.

First day:

  1. Breakfast: Oatmeal in milk, 1 boiled egg, green tea.
  2. Second breakfast: a slice of rye bread with tofu cheese.
  3. Lunch: Mushroom soup, salad of fresh cabbage, green peas, cucumber, seasoned with low-fat sour cream, glass natural juice sugarless.
  4. Afternoon snack: a glass of fat-free kefir.
  5. Dinner: Vegetable stew with the addition of olive oil.

Second day:

  1. Breakfast: Muesli with fruit, herbal tea.
  2. Lunch: Oatmeal cookies.
  3. Lunch: Buckwheat porridge with vegetable stew, rye bread, tomato, cucumber and onion salad, seasoned with olive oil.
  4. Afternoon snack: Dried fruit compote without sugar.
  5. Dinner: A glass of kefir, banana.

Third day:

  1. Breakfast: Rice porridge on milk with raisins and honey, berries, black tea.
  2. Second breakfast: nuts.
  3. Lunch: Vegetable soup with lentils, cabbage cutlets with low-fat sour cream, dried fruit compote.
  4. Afternoon snack: a glass of kefir.
  5. Dinner: Vegetable stew.

Fourth day:

  1. Breakfast: Omelet with mushrooms and cheese, natural coffee.
  2. Second breakfast: Sandwiches from diet bread, tomato, cheese.
  3. Dinner: Vegetable casserole, radish salad with sour cream, bread, tea.
  4. Afternoon snack: Oatmeal cookies.
  5. Dinner: Salad with corn, croutons, white cabbage, onions, seasoned with low-fat unsweetened yogurt.

The fifth day:

  1. Breakfast: Cottage cheese casserole, ½ grapefruit, herbal tea.
  2. Lunch: diet bread with homemade jam.
  3. Lunch: Vinaigrette, buckwheat cutlets with mushrooms, pea soup in vegetable broth.
  4. Afternoon snack: a glass of kefir.
  5. Dinner: cottage cheese.

Sixth day:

  1. Breakfast: Millet porridge with honey, boiled egg, green tea.
  2. Second breakfast: glass tomato juice.
  3. Lunch: Boiled beans in tomato sauce, mushroom soup, dried fruits compote.
  4. Afternoon snack: Protein shake.
  5. Dinner: Salad from fresh vegetables.

Seventh day:

  1. Breakfast: Banana pancakes, homemade jam, tea with lemon.
  2. Second breakfast: 1 boiled egg, fresh juice.
  3. Lunch: Pasta baked with vegetables and cheese, lean hodgepodge with mushrooms, tea.
  4. Afternoon snack: Nuts, dried fruits.
  5. Dinner: Low-fat yogurt.

Contraindications

Any weight loss system has its own contraindications. The vegetarian diet is rich in vitamins and minerals, but there is a category of people who should refrain from this diet. Typically, these are people who require a higher protein intake. Contraindications include:

  • pregnancy and lactation;
  • children and adolescence;
  • professional sports;
  • rehabilitation period after a serious illness or surgery;
  • benign and malignant tumors;
  • menopause period in women;
  • chronic or acute pancreatitis;
  • colitis.

Recipe for vegetarian meals for every day for weight loss

Planning your menu helps not to break down and not disrupt your diet, so it is important to prepare recipes for weight loss for every day in advance. Try to choose easy to prepare vegetarian meals that do not take up a lot of time in the kitchen. Vegetarian recipes for every day for weight loss that you can include in your menu:

Time: 40 minutes.
Servings Per Container: 7 Persons.
Calorie content of the dish: 27 kcal.
Cuisine: Russian.
Difficulty: easy.

For the prevention of diseases of the gastrointestinal tract, soups and liquid dishes should be present in the diet every day. Cabbage soup with vegetable broth is a great option vegetarian soup on every day. If desired, you can add your favorite natural spices to such a soup or put a tablespoon of low-fat sour cream. To make the cabbage soup more satisfying, it is recommended to eat with rye bread.

Ingredients:

  • cabbage - 220 g;
  • potatoes - 500 g;
  • medium carrots - 1 pc .;
  • red onion - 1 pc .;
  • tomato paste - 2-3 tbsp spoons;
  • sunflower oil - 2.5 tbsp. spoons;
  • bay leaf - 1-2 pcs.;
  • dill - 20 g;
  • parsley - 15 g;
  • salt - 1.5 tsp;
  • spices to taste.

Cooking method:

  1. Boil 1.5 liters of water in a saucepan.
  2. Finely chop the cabbage, throw it into the water and wait until it boils. Cook at moderate temperature for 10 minutes.
  3. Peel the potatoes, cut into cubes, add to the cabbage.
  4. Grate the carrots on a coarse grater.
  5. Chop the onion into cubes.
  6. Sunflower oil reheat in a saucepan.
  7. Fry the onions until slightly golden brown.
  8. Add carrots to the onion. Fry for 5 minutes.
  9. Dissolve in a glass of water tomato paste and pour to the gas station. Simmer under a closed lid on a low temperature for 15 minutes.
  10. Pour the prepared dressing into the soup.
  11. Add finely chopped greens.

The vinaigrette

Time: 1.5 hours.
Servings Per Container: 5 Persons.
Calorie content of the dish: 130 kcal.
Purpose: for lunch
Cuisine: Russian.
Difficulty: easy.

Vinaigrette is a delicious and economical vegetarian salad. This dish is indispensable in the process of losing weight. All vegetables for salad are boiled in a peel, which helps to preserve most nutrients... Vegetable fiber contributes to normal bowel function and makes you feel full. For dressing, you can use linseed, olive, sunflower, corn and other vegetable oils.

Ingredients:

  • potatoes - 3 pcs.;
  • beets - 2 pcs.;
  • carrots - 2 pcs.;
  • onion - 1 pc .;
  • canned peas or boiled beans - 4-5 tbsp. spoons;
  • pickled cucumber - 2-3 pcs.;
  • sauerkraut - 200 g;
  • salt to taste;
  • olive oil - 1-2 tbsp. spoons.

Cooking method:

  1. Wash the roots thoroughly with a brush.
  2. Boil beets, carrots, potatoes in different pans over medium heat until cooked.
  3. Cool the finished vegetables, peel them off.
  4. Chop the beets, lightly pour with olive oil.
  5. Add potatoes, onions and carrots to cubes, add to the beets.
  6. Cut the cucumbers into medium-sized strips.
  7. We wash the cabbage under cold water, let the water drain.
  8. All ingredients are mixed, salt is added.
  9. Season the salad with olive oil.

Vegetable soup

Time: 30 minutes.
Servings Per Container: 5 Persons.
Calorie content: 45 kcal.
Purpose: for lunch, dinner.
Cuisine: Russian.
Difficulty: easy.

This vegetarian recipe does not take much time during the cooking process and does not require special culinary skills, therefore it is perfect for every day. Lightweight, low in calories, tasty soup- will become great lunch for those who dream of losing weight. Minimal processing preserves most of the vitamins. Vegetable soup is a good prevention of vitamin deficiency during a vegetarian diet.

Ingredients:

  • Cauliflower - 200 g;
  • Celery stalk - 1 pc .;
  • Red onion - 1 pc.;
  • Zucchini - 1 pc.;
  • Carrots - 2 pcs.;
  • Tomato paste - 2 tbsp spoons;
  • Thyme - 1 branch;
  • Salt to taste;
  • Natural spices - to taste;
  • Sunflower oil - 2 tbsp. spoons;
  • Water - 1.5 liters.

Cooking method:

  1. Cut all vegetables into small 1.5-2 cm cubes.
  2. Heat olive oil in a saucepan.
  3. Place vegetables in a saucepan, cook over medium heat until slightly soft, stirring occasionally.
  4. Add tomato paste, water, thyme sprig to a saucepan. Add salt and pepper to taste. Cook for 10-15 minutes, over moderate heat.

Stuffed Peppers with Soy Minced Meat

Time: 2 hours.
Servings Per Container: 6 Persons.
Calorie content: 101 kcal.
Purpose: for lunch, dinner.
Cuisine: European.
Difficulty: medium.

This vegetarian recipe great alternative classic stuffed peppers: you can cook them, for example, in fasting, when natural chopped meat prohibited. At the same time, you will be able to save money: the cost of soybean mince is several times lower.

Ingredients:

  • soy mince - 300 g;
  • bulgarian green pepper - 6-7 pcs.;
  • red onion - 2 pcs.;
  • rice - ½ cup;
  • egg - 1 pc.;
  • greens to taste;
  • salt to taste;
  • spices to taste.

Cooking method:

  1. Add the egg, onion, cut into small cubes, boiled rice, salt, spices to taste into the minced meat.
  2. Rinse the peppers, remove the seeds, cut horizontally in the form of cups and stuff with minced meat.
  3. Place the stuffed peppers in a large saucepan. Cover with water so that it only covers the peppers.
  4. Add salt, spices, herbs to the pan. Simmer until tender.

Ratatouille

Time: 1 hour 50 minutes.
Servings Per Container: 5 Persons.
Calorie content: 69.4 kcal.
Purpose: for lunch, dinner.
Cuisine: French.
Difficulty: medium.

This vegetarian recipe is originally from France. Ratatouille is a herb-flavored baked vegetable cuts in a sophisticated design. Simple in its composition, lunch was once a favorite dish of the poor peasants of Provence. Today it is served in all French restaurants. To make the dish look beautiful in French, all vegetables are cut into the same slices and stacked in a certain sequence. You can serve ratatouille both for a regular family dinner and for a festive table.

Ingredients:

  • bell pepper- 2 pcs.;
  • eggplant - 2 pcs.;
  • zucchini - 1 pc.;
  • tomatoes - 5 pcs.;
  • onion - 1 pc .;
  • garlic - 2 cloves;
  • thyme - 9 g;
  • parsley - 15 g;
  • dill 20 g;
  • salt to taste
  • olive oil - 9 tbsp spoons.

Cooking method:

  1. To prepare the sauce, bell peppers are freed from seeds and tails and placed in an oven for 25 minutes, heated to a temperature of 220 degrees.
  2. From the oven, the peppers are placed in a plastic bag.
  3. Remove the skin from the tomatoes and cut into small cubes.
  4. On olive oil fry the onion.
  5. Add tomatoes to the onion, simmer for 10 minutes.
  6. Finely chop the peppers, parsley and add them to the pan. Simmer all together for another 5 minutes.
  7. Cut eggplants, zucchini, tomatoes into the same thin slices.
  8. Sprinkle the eggplants with salt and leave for 15 minutes, then rinse under cold water to remove the bitterness.
  9. Spread the sauce in an even layer on the bottom of the mold.
  10. On top, alternately put chopped tomatoes, zucchini and eggplants.
  11. Mix vegetable oil with finely grated garlic, dill, thyme.
  12. Lubricate vegetable cuts with an oil mixture, cover with foil and send to an oven preheated to 180 degrees. We bake for 1 hour.
  13. Before removing the ratatouille from the oven, remove the foil and let the vegetables brown for another 10 minutes.
  14. You can decorate the finished dish with fresh herbs.

Time: 50 minutes.
Servings Per Container: 6 Persons.
Calorie content: 254 kcal.
Purpose: for lunch, dinner.
Cuisine: Uzbek.
Difficulty: medium.

Pilaf with chickpeas - a replacement for the traditional Uzbek pilaf during a vegetarian diet. Chickpeas are 20-30% protein, which is important for the human diet, where meat is excluded. This recipe can be prepared for the whole family. It will appeal not only to vegetarians, but also to those who prefer meat dishes.

Ingredients:

  • long grain rice - 2 cups;
  • chickpeas - ½ cup;
  • carrots - 3 pcs.;
  • onions - 3 pcs.;
  • garlic - 2-3 cloves;
  • vegetable oil - ½ cup;
  • zira - 1 pinch;
  • curry - 1 tsp;
  • barberry - 1 tsp;
  • a mixture of peppers - 1 tsp;
  • salt to taste.

Cooking method:

  1. Chickpeas are pre-soaked in hot water overnight.
  2. Dice the onion. Grate the carrots on a coarse grater.
  3. Heat oil in a cauldron.
  4. Fry the onions until lightly golden brown.
  5. Add carrots, sauté everything together for another 5 minutes. Add oil if necessary.
  6. Pour chickpeas, rice, spices into the cauldron.
  7. Pour in ½ liter of water. Stir all contents and season with salt to taste.
  8. Cover and cook over low heat for 30 minutes.

Time: 10 minutes.
Servings Per Container: 4 Persons.
Calorie content: 66 kcal.
Purpose: for lunch, dinner.
Cuisine: Russian.
Difficulty: easy.

A quick and easy-to-prepare vegetable salad recipe has always been popular in vegetarian cuisine. Fresh vegetables, not exposed to heat, retain all their vitamins. This recipe is especially rich in vitamin C, since its main ingredients are pepper, cabbage and cranberries. The spinach in the salad has a negative calorie content, which contributes to weight loss.

Ingredients:

  • Bulgarian red pepper - 2 pcs.;
  • white cabbage - 200 g;
  • fresh cucumber - 1-2 pcs.;
  • spinach - 20 g;
  • salt to taste;
  • sugar - 1 tsp;
  • cranberries to taste.

Cooking method:

  1. Cut the pepper into half rings.
  2. Chop the cabbage finely. Wrinkle a little with your hands.
  3. Cut the cucumbers into slices.
  4. Mix all the chopped vegetables in a bowl.
  5. Add salt, sugar, cranberries, finely chopped spinach and season vegetable oil.

Time: 50 minutes.
Servings Per Container: 6 Persons.
Calorie content: 170 kcal.
Purpose: for lunch, dinner.
Cuisine: French.
Difficulty: medium.

The vegetarian mushroom stew recipe will satisfy even the most sophisticated foodie. Mushrooms with beans contain a large amount of protein, moreover, mushroom protein is well absorbed and rich in amino acids. Mushrooms can be used both frozen and boiled. For lovers of spicy dishes, you can add fresh to this recipe. hot peppers Chile.

Ingredients:

  • mushrooms - 400 g;
  • bulgarian pepper - 2 pcs.;
  • carrots - 1-2 pcs.;
  • red onion - 1 pc.;
  • tomato - 2 pcs.;
  • boiled beans - 200 g;
  • soy sauce- 2 tbsp. spoons;
  • salt to taste;
  • a mixture of peppers - ½ tsp;
  • sugar 1 tbsp. spoon;
  • vegetable oil - 70 ml;
  • fresh herbs to taste.

Cooking method:

  1. Heat oil in a skillet.
  2. Dice the onion and fry until golden brown.
  3. Grate the carrots on a coarse grater. Add to onions. Fry for 4-6 minutes.
  4. Pepper seeds, cut into cubes, add to the pan. Fry for 5 minutes.
  5. Cut tomatoes and mushrooms into small cubes. Add to vegetables.
  6. Pour in soy sauce. Add salt, sugar, pepper mixture.
  7. Cook everything together over medium heat for 7-10 minutes.
  8. Add boiled beans.
  9. Decorate the finished stew with chopped herbs.

Time: 30 minutes.
Servings Per Container: 6 Persons.
Calorie content: 54 kcal.
Purpose: for lunch, dinner.
Cuisine: Russian.
Difficulty: easy.

Soup on hastily should definitely add to your collection vegetarian recipes for every day for weight loss. Delicate, light and healthy. There can be many variations of this soup. You can replace cauliflower with broccoli, use peas instead of corn, or add a little noodles from hard varieties wheat. You can add any favorite spices and herbs so that the soup does not seem bland. The recipe is perfect for every day.

Ingredients:

  • cauliflower - 300 g;
  • potatoes - 300 g;
  • onion - 1 pc .;
  • carrots - 1 pc.;
  • canned corn - 200 g;
  • vegetable oil - 2 tbsp. spoons;
  • salt to taste;
  • spices to taste;
  • greens to taste.

Cooking method:

  1. Lightly fry the diced onion in heated vegetable oil.
  2. Cut the carrots into small cubes. Fry with the onion.
  3. Add 1 glass of water to the pan with carrots and onions. To cover with a lid. Simmer over low heat for 7-10 minutes.
  4. Pour 1.5 liters of water into a saucepan. Salt.
  5. Peel the potatoes, cut into cubes, and throw into a saucepan.
  6. After 10 minutes, add to the chopped potatoes cauliflower... Cook everything together until half cooked.
  7. Pour the carrot and onion dressing into the soup.
  8. Add corn, spices and herbs.

Video

If you decide to go vegan, don't forget two important rules... Firstly, you need to switch to such a diet very gradually. It’s almost impossible to give up the junk food you’ve been consuming for years right away. By gradually changing your menu and adding vegan recipes to it, you will make the transition to a new diet easy and enjoyable.

The second rule will help to avoid a very common mistake made by beginner vegans, namely, excluding all animal products from their diet without replacing them with anything. If you do not find an alternative to the usual products and leave only cereals, vegetables and fruits in your diet, then you can bring your body to vitamin deficiency and other harmful effects.

In this article, we will tell you what kind of products a vegan diet should contain in order to switch to it, it will become not only tasty but also healthy!

Vegan breakfast - hearty and healthy

Breakfast is a very important meal that energizes you and gives you strength for the day ahead. Light foods such as water-boiled cereals are a good choice for breakfast. You can use various cereals and add to porridge nuts and dried fruits... Fruit and berry and fruit and vegetable smoothies are great for breakfast. You can experiment with the set of ingredients for smoothies yourself or choose. Instead of egg omelet Try making an omelet with tofu, a staple in the vegan diet... By the way, tofu is a versatile ingredient. It can be prepared in many different ways and can be incorporated into a wide variety of dishes.

Another perfect breakfast choice is fruit salad , and the number a variety of recipes will allow you to try a new combination every morning. Vegan recipes for very appetizing dishes deserve a separate recommendation - lean pancakes and French toast.

This food will provide you with vitamins and carbohydrates for the whole day.

It is good to eat soup as a first course. Brewed vegan soup in vegetable broth with the addition of vegetable oil. There are countless recipes for soups that vegan cuisine has: vegetable soups with cereals, mushroom soup, mashed potatoes and many others. And to add flavor to the dish, spices and seasonings are used - herbs, seeds and inflorescences.

On the second, a good choice would be vegetable salad, unsweetened dumplings or garnish with beetroot or carrot cutlets. As a side dish, you can use rice, pasta and potatoes prepared in any way.

Highly hearty dish are vegan burgers... To prepare them, you will need buns baked without milk and eggs. But the filling of such a burger can be completely different and include tofu, different vegetables and sauces.

Cabbage rolls and stuffed peppers, which are made with rice and vegetables, are good meat alternatives.

The right snack for a vegan

An afternoon snack is a light snack that shouldn't completely satisfy your hunger. Vegetables, fruits, nuts, seeds and salads from them are perfect. If you grind several different fruits in mashed potatoes and add seeds, you get a very tasty, and most importantly, an afternoon snack enriched with vitamins. Also, don't forget dried fruit mixes, soy yogurt, and various smoothies.


Can you eat sweets?

It is fundamentally wrong that vegans try not to eat sweets. The main thing is that they are healthy and do not contain eggs, milk and other products that vegan cuisine excludes. For those with a sweet tooth switching to veganism, there will be plenty to choose from! White sugar can be substituted for maple and corn syrup, stevia, or agave syrup. Most popular and tasty option- palm sugar.

Regular chocolate can be substituted for milk-free dark chocolate... Or make chocolate from kerob right at home. There are vegan recipes for making delicious chocolate spreads, with nuts and coconut oil.

You will also find cookies, pies, sweets and even ice cream - all this can be prepared at home and combine sweet and healthy.

Beginning vegans do not always know how to replace their usual and favorite drinks - tea, coffee and milk. After all, I want to drink all the most natural. Isn't it just water? Of course not! Milk is replaced with vegetable milk, which is not only healthy, but also very diverse, everyone can find something to their liking. You can make sesame and nut milk at home.

An alternative to store-bought tea is herbal tea, for example with mint, chamomile or calendula. Such teas are not only tasty, but also have medicinal properties... Instead of your usual coffee, try the same drink, only made from barley or chicory.

Smoothies take a special place in the diet of every vegan. This thick drink, which will preserve all the vitamins of the ingredients included in it, can be prepared from a variety of fruits, berries and herbs. Here you can find a whole for both lactovegans and those who do not consume dairy products.

What else can you drink? Freshly squeezed juices, kvass, compotes, everything is the same that non-vegans drink!

Vegan recipes: menu for the week

Monday

Breakfast: rice porrige with raisins, carrot-orange smoothie;

Dinner: vegetable soup with lentils, salad white cabbage, tea;

Afternoon snack: bananas;

Dinner: cabbage rolls with mushrooms, ginger tea.

Tuesday

Breakfast: oatmeal with fruit pieces, banana berry smoothie;

Dinner: pea puree soup, crispbread, mint tea;

Afternoon snack: apple and pumpkin seeds;

Dinner: vegetable salad, tea.

Wednesday

Breakfast: pumpkin puree, slice whole grain bread, juice;

Dinner: carrot, cabbage and parsnip stew;

Afternoon snack: fruit salad with tofu;

Dinner: boiled beans with tomato sauce, Mint tea.

Thursday

Breakfast: pearl barley, green smoothie;

Dinner: squash soup, tea;

Afternoon snack: baked apple;

Dinner: buckwheat with mushrooms, vegetable salad, ginger tea.

Friday

Breakfast: zucchini pancakes, soy milk, banana;

Dinner: chickpea soup, boiled beet salad;

Afternoon snack: nut-fruit mixture;

Dinner: stuffed pepper, apricot juice.

Saturday

Breakfast: buckwheat, dried fruit smoothies;

Dinner: cauliflower soup, salad with arugula and radish;

Afternoon snack: Garnet;

Dinner: rice with green peas and almonds, cranberry tea.

Sunday

Breakfast: tofu scrambled eggs, cabbage and cucumber salad;

Dinner: bean and pasta soup, rolls with vegetables;

Afternoon snack: fruit and vegetable smoothie;

Dinner: dumplings with potatoes, mint tea.

The menu is given as an example, in reality, you can experiment with a huge number of dishes, we will replenish the collection of recipes for vegans. Plus, you can always adapt non-vegan meals by substituting ingredients that are similar in taste and consistency! Make your diet varied and healthy!

Veganism is considered a stricter form of vegetarianism. It implies a complete rejection of the consumption of animal products. Excluded from the diet: milk, cheeses, butter, fermented milk products and, of course, eggs. But the vegan menu remains varied! Exists great amount vegan recipes, also called lean recipes. From childhood, I remember how my grandmother's transition to the post took place. She was and remains a very religious person and always observes Orthodox fasts. I've never seen such a variety of vegan recipes in any source or vegan website. In her arsenal were recipes for sweets, a variety of pies, recipes from fruits, vegetables and herbs of varying degrees of complexity: from sophisticated and complex, time-consuming to prepare, to quick vegan recipes. Even then, in childhood, I realized that plant foods attracted me more. True, I never really liked the process of cooking, so I rarely cook complex dishes. But simple vegan recipes for every day- exactly my version.

Vegan myths to dispel

1. Vegans eat only "pasture" food.

No matter how it is! Vegans are people too, and some of them are very fond of eating not only healthy, but also delicious and beautiful. Interesting vegan recipes meet the most sophisticated taste preferences. There are people who also care about how their food looks. For such gourmets, there are delicious vegan recipes with photos in which you will see the final version of your dish.

2. Vegan food is bland and tasteless.

If you have ever eaten in a vegan cafe or experienced vegans treated you with homemade food, then this myth is no longer relevant to you. Vegan recipes for every day are very varied and delicious. There are dishes for the preparation of which a variety of spices are used. A pinch of this seasoning - and your simple vegan dish will acquire incomparable delicious aroma and taste.

3. Vegans do not have enough nutrients in their diet (calcium, protein, vitamins ...), so they are pale, thin and weak. Veganism is a new fashion trend that is unhealthy.

The vegan recipes, while simple, take into account not only the food combinations. Vegan recipes are designed with them in mind nutritional value for the human body, which allows you to get saturation with all the substances necessary for a healthy life. It is only important to learn how to correctly combine recipes for vegan dishes for every day.

Many athletes follow a vegan diet (I'll write just a few of them):

Yuri Panov- champion of Russia, world champion in Kudo;

Patrick Babumyan- the strongest man in the world, a bodybuilder; Atanas Skatov - the first vegan conqueror of Everest;

Frank Medrano- super athlete, bodybuilder;

Fiona Oaks- famous marathon, cyclist;

Timothy Bradley- world champion in boxing in welterweight;

Mac Danzig- world champion in fighting without rules;

Alexey Voevoda- two-time Olympic champion in bobsleigh, three-time world champion in arm wrestling, master of sports of international class in arm wrestling and bobsleigh, candidate for master of sports in judo.

The list of vegans goes on for a very, very long time. Among them are not only athletes, but also celebrities different countries, actors, musicians, scientists, artists, writers, politicians, models and designers, journalists and TV presenters. All these people do not look thin or pale. On the contrary, they prove with all their appearance that a vegan diet can not only keep your health at the minimum necessary level, but also significantly strengthen it.

4. Vegan dishes are difficult to prepare.

"Unusual" - perhaps at first, "difficult" - not at all! Vegan recipes for every day are varied and easy to prepare. Try it and see for yourself! Cooking most vegan dishes is an easy and not time consuming process, sometimes such dishes consist of one or two ingredients, but the taste characteristics of this dish will be very worthy .. site. Here, club teachers share their favorite vegan recipes for every day.

5. Vegan food is monotonous.

Sometimes they tell me that I eat only potatoes or grass, while looking at me with great sympathy ... Dear friends! There are such interesting vegan recipes, incredibly delicious vegan recipes, for which the most unexpected ingredients are used, but when combined, it turns out very tasty dish! Vegan cuisine is so diverse that as you read vegan recipes, you may find that you didn’t even know about the existence of some ingredients for their preparation.

6. Vegan children grow poorly and often get sick, they do not have immunity, they do not receive the necessary substances for growth and development.

Everyday vegan recipes will diversify your child's diet and provide everything they need to grow and develop. I know many vegans who have babies, of course babies also eat vegan foods. When comparing vegan children to children who eat animal products, I can say that vegan children have more mental and body agility. They are active, do not get sick, and if they get sick, then a couple of days of careful home treatment is enough, and the child is healthy and cheerful again. As a rule, vegan children are more adapted to life and learn to think with their own head from an early age.

7. You can only "vegan" in a warm country and / or having your own garden. Veganism is expensive.

There are tons of products on the shelves that are suitable for vegans to eat. There are specialty vegan and eco shops both in the cities and on the Internet. These stores offer a wide range of products.

The prices in vegan food shops are sometimes rather high. But only some exotic positions will be expensive, and you can do without them, and your diet will not suffer from this. And if we talk about people who eat animal products, then we can say that they spend most of their funds not on vegetables and fruits, but on canned food, meat, sausage, fish, sugar and sweets.

Now let's take a closer look at the vegan menu. There are some valuable tips to make your transition to veganism easier or just rationalize time and space.

1. If you are determined to eliminate all animal products from your diet, then you just need to replenish your cookbook with delicious vegan recipes. This will make the transition to vegan easier and more enjoyable. I really love using step by step vegan recipes with photos. In such recipes, everything is very clear and you can see what should turn out at each stage of cooking your dish.

2. Products. Of course, you can cook from what you have at your fingertips, but it is better to think over your menu a few days in advance and purchase food in advance. So you don't have to spend a lot of time shopping and inventing dishes from stale food. You just choose vegan recipes, you can choose the vegan dishes that suit you, recipes with photos and make a list of products.

3. It is advisable to cook just before meals in order to eat freshly prepared food. If this is problematic, or it does not work out for some reason, then at least try not to store ready-made food for too long and do not reheat it often. The thing is that during the heat treatment of food, some of the nutrients contained in it are lost. And the subsequent multiple heat treatment can evaporate them completely, and then nutritional value your food will tend to zero. There is simple recipes vegan dishes with a photo, they are prepared easily and the cooking process does not take much time and effort. Cook with pleasure and in a good mood!

Vegan recipes for every day will pleasantly surprise you and delight you every day with healthy food tastes, bright positive colors, amazing aromas and, as a result, an improvement in the general condition of your body and mind!

First, let's define the terminology. What does a vegetarian diet mean? The majority perceives the concept of a diet as something temporary, observed it for a week or two, excluded some foods, received (or not) a result and returned to the usual diet. In this sense, this diet involves the exclusion of animal products in order to achieve weight loss or alleviate the patient's condition with gout or.

Vegetarianism is a broader concept, a whole philosophy aimed at the inviolability of any living being. Adepts of vegetarianism not only do not eat meat, fish, poultry and other animal products, but also do not wear clothes made of natural leather or fur.

Those who believe that the transition to plant foods (and this is the essence of the diet) are absolutely right, this is not only a way to achieve a beautiful figure with a loss of 10 kg per month, but it is also healthy and proper nutrition... Refusing animal food, a person frees the body from the intake of saturated fats and cholesterol, while enriching himself with dietary fiber, vitamins and minerals. The vessels remain free of cholesterol plaques, the body is cleansed of toxins and toxins, and beneficial microflora is colonized into the intestines.

As a result, the diet helps to reduce mortality from heart attack and stroke, reduces the need for hypoglycemic drugs in diabetes mellitus, relieves joint pain in gout, improves immunity, and helps in the treatment of cancer. That is why it is becoming more and more popular, over 1 billion people adhere to it on the globe.

A vegetarian diet for weight loss allows you to lose 10 kg, this will not happen in a week, it will take a month and a half for meals on a special menu. All products are available, there are many menu options. After a week of such nutrition, lightness in the body is guaranteed.

Which products are suitable?

The vegetarian diet offers several options and levels of severity:

  1. The easiest level is lacto-vegetarianism. In addition to plant foods, milk, eggs and honey are allowed. Its kind is lacto-vegetarianism - a ban on eggs, milk and honey is possible. Another kind of ovo-vegetarianism - eggs and honey are allowed, milk is not.
  2. Vegan - only plant-based foods are allowed. You cannot eat milk, eggs and honey. Moreover, it is allowed culinary processing, products can be cooked, stewed, baked. Frying is discouraged.
  3. A raw food diet does not allow for full heat treatment, since at temperatures above 46 degrees, vitamins and enzymes lose their activity. Soups, boiled cereals, and tea fall out of the menu. Such a diet is not suitable for people with diseases of the stomach, intestines and pancreas.

When replacing animal products with plant foods, attention should be paid to maintaining the ratio of protein, fat and carbohydrates. The menu should include legumes, beans, peas, nuts and seeds. If milk is banned, it can be replaced with soy or rice.

Meat, fish, poultry, sausages, sausages, shrimps, squids, lobsters are excluded from the menu in any form.

Menu options

For a more accurate drawing up of a weekly dietary menu with the goal of getting rid of 10 kg per month, individual calculations are required depending on gender, age, occupation, prevailing physical activity, food addictions. We will limit ourselves to 10 low-calorie breakfast options, 10 salads, soups - 10 types, 10 menus for dinner. From the proposed 10 options, alternating them in a different sequence every day, you can easily compose a menu not only for a week, but also for a month.

Breakfasts:

  • Vegetable salad with tofu;
  • Oatmeal with nuts;
  • Boiled rice with vegetables;
  • Omelet with tomatoes for lacto-eaters;
  • with dried fruits;
  • Buckwheat porridge with cucumber salad;
  • Carrot casserole, tofu cheese with bread;
  • Cereals, baked apple;
  • with dried apricots.

Sometimes you can eat a slice of bran bread, black tea, green tea or with honey and lemon, weak coffee.

Salads:

  • Cabbage and carrot salad with vegetable oil and lemon juice;
  • Salad from seaweed with egg and green peas;
  • Carrot salad with garlic, tofu, walnuts;
  • Baked eggplant and tomato salad with olive oil;
  • Beetroot salad with garlic;
  • Radish salad with carrots and apple;
  • Salad from red cabbage with carrots, celery and apple;
  • Salad from canned beans with onions and tomatoes;
  • Canned corn with cucumber and egg.

To improve the taste, you can add dried spices such as basil, thyme, mint. You can use soy mayonnaise, vegetable oil.

Soups:

  • Vegetarian cabbage soup;
  • Rassolnik;
  • Borsch;
  • Mushroom puree soup;
  • Pea soup;
  • Tomato puree soup;
  • Lentil soups;
  • Broccoli soup with potatoes;
  • Vegetable noodle soup;
  • Vegetarian okroshka.

Some soups have recipes below. Available products are used for cooking.

A vegetarian diet allows you to prepare a variety of second courses for dinner:

  • Braised cabbage;
  • Pepper stuffed with rice and vegetables;
  • Mashed potatoes with garlic;
  • Potatoes baked with tofu and spices;
  • Pasta with tomato sauce;
  • Pilaf with mushrooms;
  • Vegetarian cabbage rolls;
  • Dumplings with cherries;
  • Ratatouille;
  • Stewed beans with vegetables.

The recipes for most dishes are simple and well-known, and products for them are easy to find in the store or in the market. Servings should be in the range of 100-150 g, can be combined with salads, leafy greens. For snacks, fruits, juices, desserts are suitable. Eating on such a program, you can lose weight by 1.5-2.5 kg per week.

Dish recipes

Broccoli soup

Broccoli soup with potatoes is easy to prepare. You will need the following products:

  • Vegetable broth 350 ml;
  • Bulb;
  • 3-4 cloves of garlic;
  • 2 medium potatoes;
  • 0.3 - 0.35 kg broccoli;
  • 240 ml of soy milk;
  • Spices - cumin, black pepper, salt, a spoonful of sesame oil.

A third vegetable broth add chopped onion and garlic, cook for 5 minutes. Then add the potato cubes and the rest of the broth, cook for another 15 minutes, then add the broccoli. We continue cooking for 5 minutes, adding spices. Grind the finished vegetables in a blender. Put the resulting mass in soy milk, slightly heat it up. The dish contains 150 kcal, is rich in protein and fiber, vitamins C, E, beta-carotene, as well as sodium, calcium and iron.

Ratatouille

Let's present the recipes for the second courses with ratatouille. Products:

  • 2 onion heads;
  • 3-4 cloves of garlic;
  • 1 large eggplant;
  • 1 pepper;
  • 2 medium zucchini;
  • 1 kg tomato;
  • Spices - basil, oregano, thyme, pepper, salt.

Add onion and garlic to a small amount of boiled water in a saucepan. Simmer for 5 minutes, add peeled and chopped tomatoes, eggplant cubes, spices, simmer until tender for about 15 minutes, then put pepper and zucchini, cut into slices. Simmer for 5 minutes. One serving contains about 50 kcal, 1.5 g of protein, 0.3 g of fat, 2.8 g of fiber.

For dessert - a cocktail. Tropical fruit soft drink recipes will appeal to many. For example this: frozen, 1 cup mangoes plus 1 orange, grind in a blender with 250 ml of soy milk.

Most people tolerate a vegetarian diet easily. The exception is the owners of the 1st blood group, they are typical meat eaters. Here are some tips for those who decide to give it a try:

  1. Refusal and resumption of animal food intake should be gradual;
  2. Do not overuse sweets, including fruits such as grapes and bananas;
  3. Drink 2 liters daily;
  4. Eat vitamin and mineral complexes in the form of supplements;
  5. Eliminate alcohol and cigarettes;
  6. Include more plant-based protein foods in your diet;
  7. How long your diet lasts will determine how you feel;
  8. Read the labels of the products you buy, flavor enhancers, flavors, other E type additives are not conducive to health;
  9. It will be much better if you have the support of your family and start your journey to wellness together.

Vegetarianism came into people's lives as a way of life that does not accept any animal products. Over time, the view of the adherents of this eating habits changed, some began to consume eggs and milk, but did not eat meat, fish and poultry - these are ovo- and lacto-vegetarians, others completely excluded all the listed products - they are vegans. But people do not stop there either: among them there are those who eat only fruits, and those who consume vegetables, fruits and greens in their raw form. Let's take a look at the limitations of a vegan diet, and what you can and can't eat.

What principles do vegans adhere to?

People who deliberately limit their diet have good reasons for this, which are dictated mainly by ethical principles. So, vegans do not eat meat, fish, poultry and seafood, as animals are killed for the sake of human saturation. They also do not eat any dairy products, because they believe that the process of milking a cow throughout her life is not natural process... These people excluded eggs from the diet, due to the fact that laying hens are kept in unacceptable conditions for them in factories and farms. Some people have the same opinion about honey, because it is taken from bees. Therefore, choosing such a method of losing weight as a vegan diet, it is worth adhering to these principles, even if you do not fully share all the described beliefs.

Reasons for choosing vegetarianism as a lifestyle

Of course, a vegan diet for weight loss will give positive results - you can lose 2-4 kg in a week. But many people choose it as a way of eating for life, because this way the effect will last for a very long time, allowing you not to gain the newly lost pounds. Vegans adopt this lifestyle for several reasons:


As you can see, veganism is more about limiting the diet for life under the influence of certain beliefs, but it can also be used as a diet.

How to diet properly

If you decide that a vegan diet is the right option for getting rid of extra centimeters and pounds, you should find out the rules for eating allowed food. As already mentioned, you will have to abandon meat and dairy products, but you can replace them with soy products (cheese, cottage cheese, yogurt, sour cream).

You can diversify your diet with nuts, berries, seeds, a large number of cereals, fresh herbs and, of course, vegetables and fruits. It is recommended to consume them per day 5-6 servings, 3-4 servings of cereals and only 1-2 should be nuts, soy products, legumes, mushrooms. Like any other, vegan diets do not include chips, sodas, coffee, or a lot of sweets. You can drink alcoholic beverages that were not processed using egg whites or gelatin, as well as confectionery should not contain "prohibited" components. You need to eat only when hunger is clearly felt, drink 2-3 liters of water per day and add physical activity.

Vegan for every day

Using a wide variety of fresh vegetables, herbs, spices, cereals, fruits and other permitted foods, you can prepare a variety of delicious meals. We bring to your attention the most delicious and healthy ones.


It is permissible to use both pure and ordinary, replacing all animal ingredients with vegetable ones.

Approximate composition of meals for the week

If a vegan diet is used for weight loss, the menu using the following recipes looks like this:


To diversify the diet, this day can be alternated with others. Here are some more examples of the menu for a day:

  1. Breakfast - vegetable oat salad, tea.
  2. For lunch - any fruit.
  3. For lunch - soup with beans and vegetables.
  4. For an afternoon snack - fruit salad.
  5. For dinner - buckwheat with mushrooms, vegetable salad.

Third day:

  1. Breakfast - pearl barley porridge, fruit salad, tea.
  2. Second breakfast: vegetable salad (vinaigrette is suitable).
  3. Lunch: half a serving of mashed pea soup and rice, stewed with vegetables.
  4. Afternoon snack: fruit.
  5. Dinner: salad of baked vegetable slices (in the oven or on the grill) and Chinese cabbage, boiled beans with tomato sauce, (1 slice).

If you wish, you can prepare any salads and dishes containing only herbal products. This weekly vegan diet will work for anyone.

The results of such a diet

Some people notice the effect of a vegan diet within a week. The results of weight loss are obvious: from 3 to 5 kg, the body feels light, well-being and mood, while good, fresh and vigorous. However, the lack of essential proteins, nutrients and certain vitamins is one of the disadvantages of a vegan diet. Reviews of those who went on a diet just for the sake of losing weight, and not at the call of the heart, indicate that people who are accustomed to eating meat and who abruptly refuse it find it difficult to exercise - they simply do not have enough vital energy for this.

How to fill the lack of vitamins and nutrients

The main disadvantage of a vegan diet is the lack of vitamin B 12, which is produced only in the digestive tract of animals. Therefore, if you have chosen such a diet and are going to stick to it for a long time, you just need to take vitamin B 12 in pill form. Its absence leads to neurotic disorders and anemia.

What doctors say about a vegan diet

Veganism is supported by some dietetics organizations, but most doctors criticize this way of eating. The human body receives some substances only from meat and dairy products, moreover, in our country, only in large cities-megalopolises you can buy almost all exotic vegetables and fruits, and in the villages and provinces there is no such diversity. Agree, the usual Russian diet of potatoes, cabbage and carrots will soon get bored and will not bring taste pleasure.

Diet restrictions

The vegan weight loss diet is believed to be suitable for people of all ages and backgrounds. However, special attention should be paid to this type of diet for pregnant and lactating women. Baby should get everything necessary ingredients, developing in the womb, so pregnant women must definitely take a complex of vitamins if they are not determined to give up the diet. And you need to breastfeed a newborn in the first months, in extreme cases - milk formula. It is impossible for a child to instill a vegan lifestyle from birth - the baby needs proteins and fats for proper and harmonious development.