Vegan nutrition. Vegetarian diet - menu for every day, recipes and reviews. Vegetarian diet menu

11.09.2023

It is quite possible to give up animal products in your diet! Delicious vegan recipes for every day will come to the rescue, using which you can create a nourishing, balanced menu. Food of plant origin can be tasty and varied. You just need to learn how to cook it!

The purpose of this section of our website is to provide information on preparing delicious “meat-free” food. Here you will find simple vegan recipes with photos and step-by-step instructions. We will tell you how, with the simplest plant-based products on hand, you can prepare a delicious and healthy breakfast, lunch, and even a festive dinner.

How are vegan recipes different?

Every novice vegetarian thinks warily about what his new menu will be like. After all, it seems to many that Lenten recipes do not imply great variety and can only be used for preparing “boring” and the same type of food. But this is not true at all! And our site will help you verify this. Vegans do not eat boring at all. And, most importantly, with all the diversity of the vegan diet, it remains healthy. And this is the main goal of every person who, at least temporarily, has decided to switch to a healthy diet made up of products exclusively of plant origin.

What can a vegan cook: recipes

You can cook anything from plant products! It can be a simple healthy snack, a hearty lunch, a light sports dinner or an original holiday dessert. To make sure that vegan baking is no worse than regular baking, and maybe even much tastier, you should read the instructions on how to make a vegan cake, the recipe for which is published in this section. This cake tastes just as good as a regular one, but it doesn’t contain any harmful ingredients at all! Everything harmful has been replaced with plant-based products. For example, an egg can easily be removed from the recipe. You can replace it with vegetable puree, starch diluted with warm water, syrup and other options for products and mixes of them.

Some desserts instead of dairy products add fruit juices, coconut milk, soy milk and oat-based yoghurts.

In addition to pastries and desserts for a vegan menu, you can prepare:

vegetable and fruit soups;
salads from fruits and vegetables, berries and herbs;
original main courses made from legumes and cereals;
vegetable casseroles;
smoothies and refreshing light drinks.

And this is not all that can be prepared for a healthy diet. After all, vegetarian cuisine is truly vibrant, varied and, practically, universal. Those. dishes from our list are suitable for all occasions.

To make sure that a vegan menu can be not only tasty, but also very beautiful, we suggest that you familiarize yourself with the photographs of ready-made dishes published on our website.

If your new dishes are lacking flavor, there's no harm in pouring a little sauce on top to make them taste better.

Experiment by adding the following ingredients to your recipes to keep things fun and interesting:

Sweeteners:

Seasonings:

applesauce
baked beans
coconut milk
curry paste
guacamole
lemon juice
mustard
salsa
vinegar ( apple, coconut, rice and etc.)

Dairy alternatives

The dairy alternatives market is growing every year, with new products springing up everywhere. Now it is very easy to replace the milk of cows and goats, which are intended for their children. Plus, animal milk does more harm than good, so instead, choose from the abundance of super delicious plant milks:

almond milk, yogurt
coconut milk, yogurt
cashew milk
linen
hemp
oatmeal
rice
soy milk, yogurt

It is best to prepare the milk yourself, then you will know for sure that there are no unnecessary ingredients in its composition.

What about processed food?

Previously, we reviewed a list of foods that are ideal if you want to be healthy. A small amount of processed food is okay, your body should be able to handle it easily if you eat most of it whole foods.

Plus, if you're just starting out on your journey to a healthy, plant-based diet, these delicious foods can make the transition to vegetarianism and veganism much easier. In any case, always carefully read the composition of finished products and avoid large amounts of additives.

Snacks and sweets

Nutbutter Nutbutter (Russia)– nut butters do not contain harmful impurities, vegetable oils, or sweeteners.
Bite Byte (Russia)– fruit and nut bars, snacks. Free of GMOs, preservatives, gluten, milk, soy and refined sugar.
Nut Stories (Russia)– urbechi, sauces, dressings.
Live product (Russia)– producer of tasty, healthy paste made from seeds and nuts
Health Compass (Russia)– bars, chips, snacks, muesli, vegetable oils, bread.
Dr. Körner Dr. Kerner (Russia)- breads, bars.
Royal Forest Royal Forest (Russia)– 100% natural and healthy products from carob, cocoa, syrups without added sugar. Cookies, chips, urbechi, drinks.
Vasteco (Russia)– bread rolls, breakfast cereals, bars, cookies, chips, snacks.
Earth Balance (USA)– chips, pastas, oils.

Dairy substitutes

Riso Scotti (Italy) – organic rice milk (classic, milk with the addition of coconut, almonds, soy, cocoa, etc.).
SoyaRus (Russia) – non-GMO soy products.
Casa Kubania Casa Kubania (Russia)– tofu pastes, soy milk, pesto sauce.
Mori-Nu (USA) – silken tofu.
VEGO (Russia) – cheese
Veganov (Russia)- cheese
VioLife (Greece) – cheese (their products can be found in our vegan stores).

Meat substitutes

Louisville Vegan Jerky Co(USA) – vegan jerky.
VEGO (Russia) – sausages, frankfurters, semi-finished products, eggs (without phosphates, without fatty acids, without GMOs, without hydrogenated fats and palm oil).

When addressing the issue of vegetarianism, it is necessary to find out what it is: a nutritional system or a debilitating diet?

Based on the principle of complete or partial abstinence from foods of animal origin, vegetarianism is divided into four main types:

Ovo-lacto-vegetarianism – Along with plant foods, you can consume dairy products and eggs.
Ovo-vegetarianism It is allowed to eat eggs and dishes containing them.
Lacto-vegetarianism – you can eat dairy products.
– completely excludes the consumption of food of animal origin.

Now let's talk more specifically about the features of each of them.

Features of the menu for vegetarian athletes

How can you safely remain a vegetarian if you exercise a lot? The debate about the benefits of vegetarianism has been going on for a long time. Many people are also interested in the compatibility of a plant-based diet with sports. There is a common myth that vegetarianism and exercise are mutually exclusive.

This statement is based on the fact that it is allegedly impossible for a vegetarian athlete to gain muscle mass and replenish expended energy without resorting to a traditional nutrition system. Sports activities involve eating protein. The amount of protein consumed is calculated depending on the athlete’s gender, age and type of sport (load).

To build muscle mass, as well as to strengthen muscles, a vegetarian athlete should consume 1.4-1.8 grams of protein per 1 kg of weight.

What products can provide the required amount of protein for a person who does not eat meat, fish and seafood? Some of the protein in the menu for vegetarian athletes can be replenished with low-fat dairy products and eggs. But here the question arises, what about those vegetarians who completely reject the consumption of animal food? And how can you balance your diet so that the plant proteins you eat contain all the necessary amino acids?

Considering that plant protein does not contain all the necessary amino acids, the menu for a vegetarian athlete should be compiled with this in mind. Plant proteins contained in different products should mutually replace each other, thereby creating a balance. What products allow you to do this?

To maintain balance, it is necessary to combine various plant foods at each meal: cereals, all types of legumes, wholemeal bread . These foods are not only rich in protein, but also contain all the essential amino acids.

Provide your body with the necessary unsaturated and polyunsaturated fats nuts, avocados, olives and their oil .

The following will help compensate for carbohydrate deficiency: potatoes, buckwheat and rice groats, durum wheat pasta, bran bread .

Attention! Foods rich in unsaturated and polyunsaturated fats are high in calories and require careful consumption.

Ready-made menu for vegetarians for weight loss - vegetarianism on a diet

Among fans of the now popular healthy lifestyle, there are more and more adherents of the vegetarian diet. Almost every person knows about the benefits of vegetables and fruits.

Let's look at a sample menu:

Breakfast: buckwheat flour pancakes, low-fat yogurt, herbal tea with a teaspoon of honey.
Lunch: rye bread toast, a piece of feta cheese, natural juice.
Dinner: vegetable soup with beans, salad mix with cucumber, tomato, tofu cheese, olive oil and lemon juice; uzvar.
Afternoon snack: a handful of dried fruits with nuts, milk.
Dinner: stewed cabbage with mushrooms, with the addition of olive oil, kefir.

In order to create an optimal menu for weight loss for a week, it is best to seek advice from a specialist.

If a person who decides to lose weight draws up such a menu on his own, he needs to take into account the recommendations of nutritionists:

Exclude fried, smoked, salty foods from your daily diet.
To refuse from bad habits.
Eat small meals.
Calculate the total calorie content of the finished dish.
Consume at least two liters of water daily.

Important! The amount of vegetables consumed per day should be 1-1.5 kg for an adult. It is advisable to eat vegetables and fruits of different colors in your diet, because the more colorful the finished dish is (salad, stew, sauté), the higher the content of useful components in it will be.

Specialist commentary – Sokolovskaya Marina Evgenievna, nutritionist, St. Petersburg:

“In fact, the menu for vegetarians can be very diverse. The diet does not end with vegetables and fruits; many people learn to cook familiar foods on their own. For example, now there are many recipes for vegetarian bread, cottage cheese, jelly and other delicious dishes that will complement your diet. A vegetarian menu must include daily consumption of foods with calcium. It is found in cereals, broccoli, dairy products, soy cheese, and figs. If a vegetarian does not have the opportunity to consume eggs and dairy products, it is necessary to take it additionally, this is very important. In this case, eat soy, nuts, beans and vegetables. That is, we can conclude that if you properly balance your diet, find the right replacement for meat products in order to get all the necessary elements for the normal functioning of the body and lead a healthy lifestyle, you can lose excess weight without much difficulty.”

Features of the menu for vegetarians, bodybuilders and those who want to gain muscle mass

Despite the fact that among famous bodybuilding athletes there are adherents of a vegetarian diet, debate about the compatibility of this diet with bodybuilding does not subside. A clear example of compatibility is Bill Pearl, a bodybuilder who won the Mr. Universe title four times.

What do athletes, bodybuilders and vegetarians eat? Through what products do they get the required amount of protein, carbohydrates and essential micro and macroelements in their daily diet?

Opponents of the vegetarian system claim that complete protein for building muscle mass can only be obtained from meat, fish and seafood.

For ovo-lacto-vegetarians the lack of meat and fish in the diet will not be a problem, because they can get complete protein by eating dairy products and eggs.

Those vegetarians who reject foods of animal origin completely, they can compensate for protein deficiency by including soybeans, legumes and nuts in their menu.

In order to replace those found in meat, fish and seafood vitamins B12 and D , nutritionists recommend eating dairy products, chicken eggs, seaweed, kelp and spirulina.

To replenish vitamin D It is necessary to consume mushrooms, in particular champignons.

Microelements and amino acids , necessary for proper nutrition of bodybuilders, are found in: lettuce, spinach, broccoli, tomatoes, legumes, corn, vegetable oil, dried fruits, nuts.

Sample menu for a vegetarian (not an athlete) for a week

For people who maintain a healthy lifestyle and take care of their appearance, we can recommend a balanced diet for vegetarians (ready-made menu).

The first day:

Breakfast: barley porridge with milk, toast with jam, natural coffee without sugar.
Lunch: zucchini pancakes, low-fat yogurt.
Dinner: creamy pea soup, potato zrazy stuffed with egg and green onions, lightly sweetened fresh fruit compote.
Afternoon snack: oatmeal cookies, banana.
Dinner: vegetable stew, fruit salad with yogurt, herbal tea with honey.

Second day:

Breakfast: wheat porridge with milk, pancakes (made from rye flour) with cottage cheese, milk.
Lunch: biscuits, a glass of yogurt.
Dinner: vegetable soup with dumplings and croutons, potato gratin, dried fruit compote.
Afternoon snack: cottage cheese casserole, toast with jam.
Dinner: spaghetti with baked vegetables, apple, green tea.

Day three:

Breakfast: buckwheat milk porridge, toast with tofu cheese, black tea.
Lunch: apple fritters, yogurt.
Dinner: vegetable soup with barley, ratatouille, dried fruit compote.
Afternoon snack: apple, natural juice.
Dinner: stewed eggplants with beans, orange, kefir.

Day four:

Breakfast: omelette with zucchini, tomato and herbs, son of feta cheese, herbal tea.
Lunch: toast with hummus, green tea.
Dinner: lean borscht, buckwheat porridge with mushrooms, natural juice.
Afternoon snack: diet cookies, jam, milk.
Dinner: vinaigrette, apple, kefir.

Day five:

Breakfast: cottage cheese casserole with raisins and dried apricots, banana, milk.
Lunch: fruit salad, toast, yogurt.
Dinner: lean cabbage soup, radish salad with low-fat sour cream, dried fruit compote.
Afternoon snack: fruit salad, juice.
Dinner: stewed vegetables with mushrooms, toast with jam, yogurt.

Day six:

Breakfast: toast with squash caviar, boiled egg, black tea.
Lunch: biscuits with fruit salad.
Dinner: pumpkin soup, vegetable sauté, fruit cocktail.
Afternoon snack: muesli with banana.
Dinner: vinaigrette, buckwheat porridge balls, green tea.

Day seven:

Breakfast: banana pancakes, toast with cottage cheese, yogurt.
Lunch: dried fruits and nuts.
Dinner: pureed pea soup, boiled potatoes with mushrooms, fresh fruit compote.
Afternoon snack: nuts, fruits.
Dinner: vegetable casserole with mushrooms, cottage cheese, tea.

Attention! A vegetarian menu for the week, compiled by a nutritionist, will allow you to optimally balance it so that the body is not only cleansed, but also receives the necessary complex of nutrients.

When choosing a vegetarian diet, each person has his own motive. Some people come to this lifestyle for religious reasons, ethical reasons or medical reasons.

Scientific studies examining vegetarianism have identified a number of benefits of a plant-based diet.

People who follow a vegetarian diet are less likely to experience:

Oncological diseases.
Cardiovascular diseases.
Diabetes.
Cataract.
Stones in the gall bladder and kidneys.

A diet based on the consumption of large amounts of fruits and vegetables normalizes the functioning of the intestines, freeing it from toxins and congestion. The low calorie content of vegetarian dishes allows you not only to control your weight, but also to prevent obesity.

Among the benefits of a vegetarian diet, nutritionists include:

Satisfying the body's needs for vitamins and microelements.
Slowing down the aging process (increasing life expectancy).
Strengthening the immune system.
Normalization of the functioning of the gastrointestinal tract.
Regulating the body's water balance.

Despite all the obvious advantages of the “plant-based menu,” doctors do not recommend a strict vegetarian diet (veganism and raw food diet) for the following categories of people: children, pregnant women and the elderly.

For this category, the safest plant-based diet is ovo-lacto-vegetarianism. Eating dairy products and eggs will allow the body to receive a sufficient amount of animal protein and calcium necessary for the formation and strengthening of bones.

People who decide to dramatically change their food system need to remember that consultation with a specialist will help you approach this issue correctly and eliminate unwanted side effects .

As folk wisdom says:

“Anyone who eats right doesn’t need medication. And for those who do not know the senses and proportions of food, medicine will not help.”

Reviews indicate that on a vegetarian diet you can lose 10 kg in 1-2 weeks. However, to achieve results, you need to not only give up meat, but also count calories, the amount of fats and carbohydrates, and monitor portion sizes. If strict control over the amount you eat makes you sad, pay attention to the Dukan diet.

To lose weight on a vegetarian diet, avoid fried and salty foods, and do not use a lot of spices. Vinegar is also prohibited - it is proposed to replace it with lemon juice. The vegetarian diet lasts for an average month. If you have a lot of excess weight, it is likely that you will lose up to 10 kg per week.

Vegetarian diet - menu for the week

Monday

Breakfast: rice porridge - 150 g, low-fat yogurt - 150 ml, 2 nectarines.

Lunch: miso soup - 200 ml, a slice of rye bread, apple, vegetable salad - 150 g.

Popular

Dinner: stewed vegetables with champignons - 200 g.

Tuesday

Breakfast: a piece of bread with feta and tomato, two boiled eggs.

Lunch: salad of green apples with celery and sauce of olive oil and lemon juice - 200 g, a piece of hard cheese.

Dinner: baked potatoes - 2 pcs., vegetable caviar (zucchini, eggplant) - 150 g, 2 breads.

Wednesday

Breakfast: buckwheat with mushrooms - 150 g, yogurt.

Lunch: lean cabbage soup - 200 ml, whole grain toast, cucumber and tomato salad with herbs - 200 g.

Dinner: brown rice - 150 g, grilled vegetables - 200 g.

Thursday

Breakfast: oatmeal with apple - 100 g, kefir.

Lunch: bean soup - 200 ml, cabbage and cucumber salad - 150 g, 2 pears.

Dinner: vegetable stew - 250 g.

Friday

Breakfast: boiled egg, rye toast with cheese, cucumber and parsley.

Lunch: peppers stuffed with vegetables and rice - 200 g, 2 kiwis.

Dinner: green beans -100 g, two tomatoes, boiled lentils - 150 g.

Saturday

Breakfast: cottage cheese soufflé - 150 g, a glass of kefir, an apple.

Lunch: couscous with cauliflower - 150 g, tomato salad with cheese.

Dinner: vegetarian lasagna - 150 g, grilled eggplant.

Sunday

Breakfast: cottage cheese with berries - 100 g, low-fat drinking yoghurt - 150 ml.

Lunch: borscht without meat with beans - 200 ml, cabbage and carrot salad - 150 g.

Dinner: mushrooms, grilled peppers and tomatoes, two rye breads, kefir.

Recipes for a vegetarian diet

Eggplant with tomatoes and cheese

eggplant;
4 tomatoes;
2 cloves of garlic;
100 g mozzarella;
40 g low-fat semi-hard cheese;
olive oil;
salt - to taste;
greens to taste.

1. Cut the eggplant lengthwise into 1 cm slices, and the tomatoes crosswise into slices. Peel and crush the garlic. Grate the cheese on a coarse grater, cut the mozzarella into pieces.

2. Fry the eggplants in olive oil until golden brown. Line a baking tray with baking paper, add the eggplants, then the tomatoes and season with garlic.

3. Place pieces of mozzarella on top of the tomatoes, sprinkle grated cheese on top and place in the oven at 180 degrees for 15-20 minutes. It is better to take out the baking sheet before the cheese begins to boil. Sprinkle the prepared eggplants with herbs.

Brussels sprouts salad

250 g Brussels sprouts;
garlic clove;
a quarter of a pomegranate;
green apple;
green salad;
a little olive oil;
lemon juice.

1. Cook the cabbage in boiling water for 3-4 minutes, then place it in ice water.

2. Remove the seeds from the pomegranate. To do this, pour water into a bowl, immerse a quarter of a pomegranate in it and peel it directly in the water. The grains will sink to the bottom, and all excess will rise to the surface.

3. Cut the apple into thin slices. Mix cabbage and apple with lettuce. Season with olive oil and lemon juice. Sprinkle with pomegranate seeds.

Vegetarian diet and table No. 5

Diet 5 (table No. 5) is an invention of the Soviet doctor Pevzner, designed to restore the functions of the liver and biliary tract.

By combining a vegetarian diet and table No. 5, you can not only get rid of excess weight, but also improve the functioning of your gastrointestinal tract.

Table No. 5 provides for avoiding difficult-to-digest fats, foods high in cholesterol, and fried foods. The daily calorie intake is 2500. You should drink 1.5 liters of water per day and limit your salt intake to 10 g. You need to eat 5-6 times a day. Food should be boiled, baked or stewed.

As you can see, the recommendations are similar to a vegetarian diet. Additional restrictions include avoiding fresh bread (it must be dried), legumes, hard-boiled eggs, sour fruits and berries, and black coffee. Food and drinks should not be cold. All these rules allow you to avoid excessive stress on the liver and a sudden release of bile.

Table No. 5 favors vegetarian soups. For a healthy dietary lunch, we recommend preparing vegetarian cabbage soup or lean borscht.

Vegetarian cabbage soup for diet No. 5

120 g zucchini;
tomato;
potato;
10 g carrots;
onion;
a little butter;
a teaspoon of sour cream 15% fat;
greenery.

Finely chop the onion and grate the carrots. Simmer in a saucepan with water for about 5 minutes, then add chopped potatoes, zucchini and tomato. You need to cook the broth until the vegetables become soft. Vegetarian cabbage soup for diet No. 5 is served warm (not hot) with sour cream and herbs.

Vegetarian borscht for diet No. 5

3 potatoes;
a glass of beans;
100 g mushrooms;
carrot;
bulb;
beet;
300 g cabbage;
Art. l. tomato paste;
bell pepper;
vegetable oil;
salt;
Bay leaf;
greenery.

Soak the beans in warm water for 2 hours. Boil the mushrooms, cut into strips. Dilute the mushroom broth with 3 liters of water, add mushrooms and chopped beets to it again. After 15 minutes, add the chopped potatoes to the pan and cook for 20 minutes. Sauté carrots and onions in vegetable oil, add tomato paste. Place this roast in the broth, also add chopped peppers, cabbage, boiled beans, and salt. Cook covered over low heat for 5-7 minutes, season with herbs.

Vegan diet

Veganism is a stricter version of vegetarianism. It excludes the consumption of any animal products, including fish, seafood, eggs and dairy products.

An important task when creating a vegan diet is to ensure adequate protein intake. Since animal products are excluded, it is important to introduce a lot of plant protein into the diet: soy, nuts, legumes.

Doctors believe that veganism poses a risk of developing vitamin deficiency, anemia, iron deficiency and hormonal disorders. If you are going to switch to veganism, make it a rule to take special vitamin and mineral complexes and get tested regularly.

The use of veganism for weight loss is controversial. Nutritionists recommend resorting to a vegan diet for short-term relief. If you are planning to give up animal products not for ethical reasons, but specifically for weight loss, you should not use such a menu for a long time. One to two weeks is enough for active detox and fat burning.

A vegan diet completely excludes animal products.

The main part of it is occupied by vegetables, fruits, herbs, nuts, seeds and grains, from which you can prepare delicious and healthy dishes

The reasons for switching to a vegetarian and vegan diet vary from person to person. For me, veganism is an opportunity to lose excess weight and cleanse the body of toxins and waste.

First of all this:

vegetables and fruits, and not necessarily expensive and exotic;
cereals and cereals;
various nuts and seeds;
mushrooms, berries and various greens;
all kinds of seasonings and spices

What vegans exclude from their diet

meat and fish;
eggs;
dairy products;
junk food (chips, sweet carbonated drinks, processed foods);
industrial sweets

As you can see, nothing complicated. It’s entirely possible to adopt a new way of eating.

The most common mistakes made by beginners

You can’t suddenly switch to veganism by immediately excluding your usual foods. The transition must be gradual;
It is not recommended to give up meat and dairy products without finding a worthy alternative: the body must receive the required daily amount of proteins, fats, carbohydrates, macro- and microelements.

Vegan menu for the week

Monday

Breakfast:

carrot and apple salad, frozen or fresh (seasonal) fruit compote, buckwheat buns.

The salad is very easy to prepare:

medium-sized carrots after washing and peeling, three on a coarse grater;
cut the apple into small cubes or slices;
mix the apple and carrots in a salad bowl, season with a spoon of vegetable oil;
add spices, salt or apple cider vinegar to taste.

We make compote from any fruit - it can be apples or various berries according to the season (dried fruits are also welcome). Instead of sugar, add honey or maple syrup to taste.

Recipe for buns made from buckwheat flour:

250 g flour;
teaspoon of baking soda, slaked with vinegar
half a teaspoon of salt;
70 ml vegetable oil;
150 g plant milk

Knead the ingredients into the dough, roll it out to a thickness of 3 cm, cut out 6 circles with a glass, place them on a baking sheet and place in an oven preheated to 180 degrees. Baking time: 30 minutes.

Dinner:

cucumber goulash with dill and soy cream.

Ingredients:

2 large cucumbers;
1 onion and 1 garlic clove;
1 tablespoon vegetable oil;
a glass of vegetable broth;
a bunch of dill;
1 tablespoon flour;
salt and pepper to taste;
1 tablespoon lemon peel, finely grated (can be replaced with 1 tablespoon lemon juice).

Wash the ripe cucumbers, remove the peel and seeds, cut into cubes of about 3 cm. Peel the onion and garlic and chop finely.

Heat the oil in a saucepan, add cucumbers, onions, garlic and lightly fry. Add vegetable broth and a spoonful of flour, leave to simmer for 10-15 minutes over low heat.

Season the finished goulash with salt, pepper, lemon juice, and sprinkle with finely chopped dill.

Dinner:

rice casserole with beets, glass of plant milk

Ingredients:

a glass of rice (preferably dark, unpeeled);
half a kilo of beets (preferably small tubers);
bunch of greens (parsley, dill, cilantro)

Cook rice according to the usual recipe - 1 cup to 3 cups of water.

On a baking sheet lined with baking paper, place the prepared rice, on top of it - beets cut into thin pucks, sprinkle with 3 tablespoons of olive oil, salt and pepper to taste.

Cooking time: 45 minutes. Sprinkle the finished dish with finely chopped herbs.

Tuesday

Breakfast:

poppy seed pancakes and citrus compote.

For pancakes:

200 g flour;
1 tablespoon poppy seeds;
1 teaspoon of soda;
2 tablespoons honey (can be replaced with agave syrup);
200 ml sparkling mineral water;
1 glass of plant milk;
1 tablespoon apple cider vinegar;
frying oil

Mix all ingredients and leave for 10-15 minutes. Bake on both sides until golden brown.

For compote:

3 oranges;
1 grapefruit;
1 tablespoon syrup or honey.

Squeeze the juice from citrus fruits, mix with syrup - the drink is ready.

Dinner:

tomatoes stuffed with millet and vegetables.

Ingredients:

3-4 tomatoes (preferably the “ox heart” variety);
0.5 cups of millet cereal;
1.5 cups vegetable broth;
300 g broccoli;
1-2 carrots;
1 onion;
salt and pepper to taste

Wash the tomatoes, cut off the top third (then use it as a lid), remove the core with seeds.

We cook millet at the rate of 1 part cereal to three parts water or vegetable broth.

In a frying pan, fry the diced carrots and onions until golden brown, add the prepared millet.

Stuff the tomatoes with the resulting mixture, add salt and pepper and place in the oven for 15-20 minutes.

Serve the finished dish with chopped herbs.

Dinner:

vegetable curry sauce with tofu cheese, a glass of tomato juice.

Ingredients:

600 g small potato tubers;
2 red peppers;
500 g broccoli;
3 tomatoes;
1-2 onions;
salt and pepper to taste;
400 ml coconut or other plant milk,
2 tablespoons of vegetable oil;
400 g tofu;
2 tablespoons curry sauce

Peel the potatoes, wash them, cut them into strips, add the seeded and finely chopped pepper. Divide the broccoli into florets, cut the tomatoes into 4 parts, remove the seeds.

Heat the oil in a saucepan, add all the cooked vegetables, a glass of water, coconut milk and simmer for 10-15 minutes until tender.

In a frying pan, lightly fry finely chopped tofu (4-5 minutes), mix it with curry sauce.

Pour the stewed vegetables with the resulting sauce.

Wednesday

Breakfast:

vegan scrambled eggs (no eggs!), herbal tea.

Mung beans (also called mung beans or green beans) are an excellent egg replacement.

Ingredients:

150 g mung beans;
1 onion;
200 g champignons;
a bunch of greenery;
salt, pepper, 1 teaspoon turmeric (for color);
150 ml plant milk;
1 tablespoon vegetable oil

The beans should be soaked the day before for 5-6 hours to soften, drain the water, and rinse again.

Puree soft beans with salt, pepper, turmeric and vegetable milk in a mixer.

In a frying pan with a small amount of vegetable oil, fry the onions and champignons until golden brown, add the resulting bean puree and fry over low heat until it looks like a regular scrambled egg.

Before serving, sprinkle with chopped herbs.

Herbal tea is prepared from a mixture of mint, chamomile and sage at the rate of 1 teaspoon per glass of boiling water. Leave for 5-7 minutes.

Dinner:

spaghetti with eggplant.

Ingredients:

2 small onions
1 clove of garlic;
1 carrot;
500 g eggplants;
4 tablespoons of vegetable oil;
150 ml vegetable broth;
300 g spaghetti;
bunch of greenery

Wash the eggplants, cut into small cubes (up to 1 cm), soak in salted water for 20-30 minutes.

Wash the onion, carrots and garlic, peel, finely chop and lightly fry. Add eggplants to them and fry again for 5-10 minutes.

Boil the spaghetti, mix with fried vegetables and sprinkle with herbs before serving.

Dinner:

milk rice with berries, a glass of fruit tea.

Ingredients:

a glass of rice;
three glasses of plant milk;
a glass of berries (any seasonal);
2-3 tablespoons of honey or syrup.

Cook the rice in a 1:3 ratio until cooked, before serving, sprinkle it with berries and pour syrup over it.

Thursday

Breakfast:

homemade muesli with plant milk.

Such muesli can be prepared in advance for several servings, stored in a glass container with a tight lid and used as needed.

Ingredients:

200 g of various cereals (oatmeal, rye, wheat, etc.);
6 tablespoons syrup or honey;
200 g of various nuts (cashews, hazelnuts, peanuts, almonds, walnuts);
2 tablespoons brown sugar;
1 tablespoon cocoa;
30-40g vegan chocolate (optional)

Mix all the ingredients, place on a baking sheet in an oven preheated to 180-200 degrees and leave for 10-15 minutes.

Use with any plant milk.

Dinner:

squash puree soup with fried tomatoes.

Ingredients:

several small tomatoes;
1 onion
2-3 cloves of garlic;
2 zucchini or zucchini;
800 ml vegetable broth,
salt and pepper to taste

Place the tomatoes on a greased baking sheet, add salt and pepper and bake in the oven for 15 minutes at 180-200 degrees.

Wash the vegetables, peel, cut, lightly fry, and then simmer for 15 minutes with the addition of vegetable broth over low heat, followed by pureeing using a mixer.

Decorate the resulting soup with puree and herbs. Add fried tomatoes as a side dish.

Dinner:

vegetarian moussaka, glass of herbal tea

Ingredients:

600 g potatoes;
500 g eggplants;
4 tablespoons olive oil;
500 g champignons;
400 g tomatoes;
2 cloves of garlic;
400 ml plant milk;
salt and pepper to taste

Wash the potatoes, peel them, cook for 20 minutes. Wash the eggplants, cut into discs and soak for 30 minutes in salted water to remove the bitterness.

Chop the mushrooms and fry with garlic, then simmer over low heat with the addition of 100 ml of water and tomatoes.

Remove the eggplants from the water, dry and fry for 2-3 minutes.

Place a layer of boiled and sliced potatoes in a deep baking dish, then a layer of eggplant on top, then mushrooms and garlic. Pour vegetable milk over everything, add salt and pepper and bake in the oven for 30-40 minutes.

Friday

Breakfast:

Vegetable salad and zucchini pancakes, a glass of plant milk.

For the salad:

1 sweet potato tuber;
2 small carrots;
1 small beet;
juice of one lemon;
1 small zucchini or zucchini;
salt pepper
1 tablespoon olive oil;

Wash, peel and grate the vegetables (can be cut into thin strips). Season with a mixture of olive oil and lemon juice.

For pancakes:

one small zucchini;
1 teaspoon of soda;
a glass of flour;
a glass of sparkling mineral water;
a pinch of salt and black pepper

Grate the zucchini and squeeze out the juice. Mix the pulp with flour and soda, dilute with mineral water to a creamy consistency, add salt and pepper.

Place a spoon in a frying pan with vegetable oil and fry until brown on both sides.

Dinner:

mushroom assortment.

Ingredients:

750 g of various mushrooms (ceps, champignons, chanterelles, etc.);
100 ml vegetable broth;
5 tablespoons of sunflower oil;
1 onion;
salt and spices

Place all ingredients in a deep frying pan, add oil and vegetable broth, simmer until tender for about 30 minutes.

Dinner:

pasta salad with vegetables, mineral water with a slice of lemon.

Ingredients:

200 g tofu;
2 red onions;
200 g small cherry tomatoes;
1 teaspoon turmeric;
150 g pasta;
1 tablespoon honey;
bunch of greenery

Boil the pasta until tender, mix it with chopped onion and halved tomatoes.

Cut the tofu cheese into small cubes and fry. Add it to our salad, sprinkle everything with herbs

Saturday

Breakfast:

whole grain bun with cucumber and sprouted radish grains, a glass of smoothie with plant-based milk and strawberries.

We buy buns in the store; it is better if they contain bran and grains of various cereals.

As a filling for such a bun, I suggest fresh cucumbers, cut into slices and sprinkled with sprouted radish seeds (the seeds are spread on gauze in a thin layer 2-3 days before use, covered with another layer of gauze moistened with water).

Smoothie: a glass of any plant milk is mixed in a blender with strawberries and vanilla powder.

Dinner:

quick vegetable noodle soup.

Ingredients:

300 g very thin noodles;
1 liter of vegetable broth;
2-3 carrots;
2 red or green bell peppers;
a handful of dry mushrooms (pre-soaked for 2-3 hours);
a bunch of green onions;
2-3 tablespoons of various nuts;
a bunch of greenery;
2 tablespoons of sprouted grains or beans;
piece of ginger about 2 cm

Cook the noodles in vegetable broth until tender. Separately, fry onions, carrots, peppers, finely grated ginger and finely chopped mushrooms, add them to the pan with noodles.

Pour the noodles and broth into bowls, sprinkle with lightly fried chopped nuts, herbs and sprouted grains.

Dinner:

vegan pancakes and orange juice.

Pancake ingredients:

a glass of flour;
2-3 tablespoons of sugar (preferably dark);
350 ml mineral water;
1-2 tablespoons of vegetable oil.

From these ingredients we knead a homogeneous, lump-free batter, from which thin openwork pancakes are baked.

Sunday

Breakfast:

oatmeal with fruit, smoothie with plant-based milk and banana.

Ingredients for porridge:

a glass of oatmeal;
a handful of any nuts or seeds (sunflower, pumpkin, pine);
1-2 tablespoons of syrup or honey;
2 glasses of water

If you soak oatmeal in the evening, then in the morning you can only bring it to a boil, otherwise, cook it for 5-7 minutes.

Add chopped nuts and seeds to the finished porridge, you can also use any dried fruits - raisins, dried apricots, prunes.

For a smoothie, take a glass of vegetable milk and a ripe banana, beat with a blender. Sugar may not be added.

Dinner:

pumpkin puree soup with tofu on a skewer.

Ingredients:

400 g tofu;
kilogram of pumpkin;
2 onions and 2 cloves of garlic;
1 liter of vegetable broth;
a pinch of ground cinnamon, red pepper and turmeric;
a little vegetable oil for frying soy tofu

Peel the pumpkin, chop and bake for 30 minutes in the oven along with onions and garlic, then puree using a blender. Add vegetable broth, spices, and salt to the resulting puree.

Serve with tofu fried in vegetable oil, strung on small skewers in the form of a kebab.

Dinner:

colorful salad with beans and onions, a glass of apple juice.

Ingredients:

300 g each of green, white and red beans;
1 onion,
4 tablespoons sunflower oil;
3 tablespoons of seeds;
salt and pepper to taste

Boil the beans in lightly salted water for 10-15 minutes, drain in a colander, and cut the onion into rings. Mix beans, onions and seeds in a bowl, season the salad with oil, salt and pepper.

This weekly menu is not a dogma, but a guide to action. Ingredients and dishes can be changed according to your preferences and tastes.

Prepare vegetarian dishes and be healthy!