The plant-based food program for vegetarians does not include the consumption of meat products, fish and seafood. If you give up meat and fish, your body can get protein from tofu, beans, soybeans, lentils, chickpeas, peas, nuts, whole grains, and, of course, dairy products. To avoid iron deficiency, you need to include legumes, peanuts, spinach, and pumpkin seeds in your diet. Omega-3 fatty acids are found in flax seeds and oil, chia, mustard and rapeseed, walnuts, pumpkin seeds, spinach, and Brussels sprouts. So, see below vegetarian diet for losing weight.
Vegetarian Diet For Losing Weight:
If it seems to you that it is very difficult to diversify your diet, as well as make it balanced with a Diet For Vegetarian, we offer a sample menu for 7 days for healthy weight loss, which is based on the principles of vegetarianism. When creating your menu, remember that healthy people are recommended to eat at least 5 times a day, and the most high-calorie meals should be breakfast and lunch.
Day 1:
Breakfast: oatmeal with milk or water with a little sugar, a piece of wholemeal bread with cheese, black or green tea.
Lunch: buckwheat porridge with vegetable sauce, a slice of bran bread, a salad of tomatoes, cucumbers and cabbage, dressed with olive or flaxseed oil, a glass of fruit juice, preferably freshly squeezed.
Afternoon snack: fruit salad with a handful of pine nuts.
Dinner: green apple and a glass of kefir.
Day 2:
Breakfast: low-fat cottage cheese with fruit, a slice of whole grain bread with homemade jam, black or green tea.
Lunch: vegetarian borscht with low-fat sour cream or kefir, lentils with stewed vegetables, a glass of juice.
Afternoon snack: dried fruits or banana.
Dinner: salad of fresh cabbage, onions and cucumbers, dressed with oil, a glass of kefir.
Day 3:
Breakfast: oats pancake with onions and tomatoes, cucumbers, a slice of whole grain bread with cheese, green or black tea with lemon and 1 teaspoon of honey.
Lunch: vegetable soup with rice, stewed or boiled beans with tomato sauce, a slice of bran bread, a glass of juice.
Afternoon snack: several different fruits.
Dinner: smoothie made from low-fat kefir and banana (or any other fruit or berries).
Day 4:
Breakfast: muesli with milk, honey, nuts, raisins and fruits, a piece of rye bread with low-fat cheese, black or green tea.
Lunch: soup with vegetables and seaweed, a slice of whole grain bread, soy meat, a glass of juice.
Afternoon snack: apple or banana.
Dinner: carrot, celery and apple salad with low-fat, unsweetened yogurt dressing.
Day 5:
Breakfast: rice porridge on water with raisins, dried apricots and honey, a slice of whole grain bread with jam, black or green tea.
Lunch: vegetable stew with beans or lentils, whole grain bread with low-fat cheese, a glass of fruit juice.
Afternoon snack: nuts and dried fruits.
Dinner: a cup of low-fat yogurt.
Day 6:
Breakfast: cottage cheese casserole with raisins, a slice of bran bread with cheese, black or green tea.
Lunch: buckwheat porridge with mushroom sauce, salad of boiled beets and garlic, dressed with flaxseed oil, a glass of juice.
Afternoon snack: nuts and dried fruits.
Dinner: cocktail of low-fat kefir, cinnamon, ginger. You can add a little hot pepper.
Day 7:
Breakfast: Fresh tomatoes with vegetable milk cheese and olive oil, a slice of whole grain bread, black or green tea with honey.
Lunch: borscht with low-fat sour cream, salad of young cabbage, radishes, herbs and cucumber, seasoned with lemon juice and butter, a slice of bran bread.
Afternoon snack: bread with vegetable or mushroom caviar.
Dinner: fruit salad of apple, banana and orange.
As you can see, vegetarian food can be quite varied and tasty. The important thing is that you will not feel hungry all day, and your body will be full of strength and energy. In 1 week of such a diet, you can safely and easily lose up to 2-3 kg of excess fat. If you want to achieve more noticeable results, as well as maintain them for many years, you can make this kind of nutrition a lifestyle.