Are you a vegetarian and do not know what to eat? See the menu proposal for 7 days – 07/11/2022

When balanced, a vegetarian food regimen has an simply digestible anti-inflammatory profile and supplies an abundance of nutritional vitamins, minerals and bioactive compounds.

One of many largest pitfalls for many who adhere to the food regimen, nevertheless, is to extend the consumption of carbohydrates an excessive amount of and go away apart the substitute of animal proteins with vegetable ones. The result’s a weakened food regimen with out the mandatory nutrient provide.

To acquire all of the important amino acids it’s essential to mix the assorted methods of acquiring vegetable proteins, consuming legumes, cereals and numerous oil seeds. It is usually price resorting to Pancs (Unconventional Meals Vegetation), comparable to ora-pro-nóbis.

One other vital precaution within the vegetarian food regimen is to not overdo it with soy and, when attainable, choose natural soy. For ladies, this consumption may be notably fascinating, as soy accommodates isoflavone, a phytoestrogen just like the hormone estrogen, which will help relieve the signs of menopause.

To advertise the absorption of plant-based iron, you will need to add meals wealthy in vitamin C to the meal, comparable to citrus fruits in desserts, for instance, or a glass of lemon earlier than the meal.

Opposite to what many individuals assume, dairy merchandise aren’t the most effective supply of calcium within the food regimen. Darkish inexperienced greens, legumes, oil seeds comparable to almonds, and even different meals, comparable to melon seed drink, supply a larger provide of this nutrient.

One other vital level is that iron and calcium compete for absorption within the physique. So if we prioritize iron in a single meal, you will need to prioritize calcium in one other. On this menu, for instance, we prioritize iron at lunch and soccer within the afternoon / dinner.

As you will have seen, there are some “methods” for conserving a vegetarian food regimen wholesome. To assist on this activity of consuming effectively with out the necessity for meat, Stay effectively he requested nutritionists to place collectively a menu for per week. Look down.

MONDAY

Breakfast

  • grilled tofu
  • complete grain bread
  • crimson fruit jelly
  • espresso with out sugar

Morning snack

  • contemporary fruit salad with golden flax seeds

The lunch

  • Brown rice
  • bean
  • lentil meatball
  • grilled pumpkin with cinnamon
  • rocket salad with cucumber in olive oil and lemon sauce
  • candy: grapes

Afternoon snack

  • Chickpea snack (chickpeas cooked al dente and roasted with spices and olive oil)

Dinner

  • bean broth with cabbage

THIRD

Breakfast

  • rice crackers with white bean hummus
  • inexperienced juice (coconut water, pineapple, ginger and watercress)

Morning snack

  • pure yogurt with do-it-yourself muesli and honey

The lunch

  • pancake with ricotta and herbs filling
  • Ratatouille
  • candy: tangerine

Afternoon snack

  • Cupcake with cup of cocoa and oatmeal

Dinner

  • vegetable curry in coconut milk
  • soy beans
  • toasted sesame

FOURTH

Breakfast

  • banana smoothie with cinnamon and dates
  • white cheese with tomatoes

Morning snack

The lunch

  • brown rice (or wholemeal)
  • azuki bean burger
  • escarole salad with cucumber, olives and sunflower seeds
  • dessert: apricot truffles *

Afternoon snack

Dinner

  • spaghetti zucchini and carrots with bolognese lentils with parsley and a contact of parmesan

FIFTH

Breakfast

  • oat porridge with cinnamon

Morning snack

The lunch

  • cooked quinoa
  • black bean
  • pea dumpling
  • iceberg lettuce salad with beetroot and carrots with lemon mustard dressing
  • candy: melon

Afternoon snack

  • evening oats (oat milk, chia and cinnamon saved within the fridge the evening earlier than)
  • watermelon

Dinner

  • wrap with jackfruit meat filling
  • mixture of inexperienced leaves with toasted almonds

FRIDAY

Breakfast

  • coconut milk smoothie with papaya
  • seed combine

Morning snack

  • avocado mousse with cocoa

The lunch

  • Rice
  • Lentil
  • caramelized onion
  • Natural soy protein muffin with cauliflower puree
  • inexperienced leaves combine with coconut soy sauce and salty seed granola
  • dessert: chopped strawberries with mint leaves

Afternoon snack

  • chamomile tea
  • chocolate 70%

Dinner

  • blender cake with chickpea filling and colourful greens
  • combined greens with crimson cabbage and tahini

SATURDAY

Breakfast

  • scrambled eggs with spinach, olive oil, turmeric and black pepper
  • complete grain bread
  • espresso with out sugar

Morning snack

The lunch

  • peppers filled with crimson bean hummus
  • roasted broccoli and celery with peppers and dietary yeast
  • corn cooked with herb oil
  • dessert: pineapple with lemon zest

Afternoon snack

  • melon seed drink (water + seed smoothies) combined with crimson fruits and Brazil nuts

Dinner

  • Pumpkin soup with ginger and Pray-Professional-Nobis

DOMINGO

Breakfast

  • apple crumble * (baked apples with cinnamon, walnuts, oatmeal and coconut oil)
  • espresso with out sugar

Morning snack

  • Peanut Butter Rice Cookies

The lunch

  • garlic and oil rice noodles with cherry tomatoes and basil
  • Stroganoff of chickpeas and mushrooms
  • candy: orange

Afternoon snack

  • do-it-yourself banana ice cream with plain yogurt, mango and coconut chips

Dinner

* Apricot Truffles Recipe:

elements

  • 3 cups of dried apricots
  • 1 cup of almonds or cashews
  • 1 glass of orange juice
  • 1/2 cup grated coconut
  • 1 tablespoon of xylitol (non-obligatory)

Methodology of preparation

  1. Soak the apricots within the orange juice for about 15-20 minutes.
  2. Work the apricot and, when it’s nearly a homogeneous paste, add the almonds and xylitol and beat a bit extra.
  3. Make balls and dip them in dry coconut.

It produces about 30 items. It may be frozen and consumed when a need for candy arises.

* Apple Crumble Recipe:

elements

  • 1 chopped apple
  • 1 tablespoon of chestnuts
  • 2 tablespoons of oatmeal
  • 1 tablespoon of coconut oil
  • cinnamon to style

Methodology of preparation:

  1. Combine all of the elements, put it in a potty and put it in an air fryer or oven at 180ºC for about 10 minutes or till golden brown. Serve nonetheless sizzling.

For 1 serving.

Sources: Gisele Haieknutritionist with a level in diet from the São Camilo College Middle and a post-graduate diploma in practical scientific diet from the VP Centro de Nutrição Useful; Fabricio Ribeironutritionist of the São Camilo College Middle and graduate in weight problems and weight reduction from Albert Einstein, member of Abeso (Brazilian Affiliation for the research of weight problems and metabolic syndrome); Sabrina Theilscientific nutritionist graduated from the IBMR College Middle, and post-graduate in practical diet on the VP Centro de Nutrição Funcional, aesthetic diet at IPGS, in Porto Alegre (RS) and in phytotherapy at Estácio de Sá, well being coach at IIN Well being and Diet Institute (USA); Marco Iafetsports activities nutritionist at Instituto Insport, graduated from Universidade Anhembi Morumbi and post-graduate in sport at Gama Filho, in Rio de Janeiro (RJ); Kaio Victorsports activities nutritionist, graduated from Unifor (College of Fortaleza) and post-graduate in sports activities diet from Ivesp (Instituto Viver de Ensino Saúde and Efficiency), in Fortaleza (CE).

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