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Vegetarian meal plan.pdf
- 2. You Should Eat Foods Daily Protein (fish): up to 150-200 g Vegetable oils: 1-2 tbsp. Nuts / Seeds: 30 - 40 g Porridge, pasta: 200 - 250 g Bread: up to 100 g Vegetables and greens: 600 - 700 g Berries / Fruits: up to 300 g Egg: 1-2 pcs Fermented milk products: kefir / yogurt - 200 mlcheese - 30 g / cottage cheese - 100 gbutter - 10 g
- 3. Recommendations Tasks 01 02 03 04 05 01 02 03 04 05 Distinguish between emotional and physical hunger.If you are craving sweet, salty or fatty food, as well as their combinations, most often it is a sign of stress and emotional exhaustion. Salt enhances appetite and contributes to excessive food intake and obesity. Be aware that you may end up eating much more food if it's salty. Fruits are healthy and tasty, but don’t forget that fructose, which gives them sweetness, leads to metabolic changes in the liver. This leads to an increase in its size, the outgrowth of fat tissue and disruption of its function. Remember these simple combinations of seasonings and spices:- for meat, it is best to take parsley, dill, garlic, pepper, bay leaf, ginger;- cucumbers go well with dill, parsley, thyme;- carrots - with mint, horseradish, black pepper;- tomatoes - with dill, bay leaf, rosemary, caraway seeds, cloves;- fish - with lemon, nutmeg, sage. Honey, maple syrup is the same sugar. Do not look for sugar substitutes, they influence equally the body. Take the salt shaker off the table. Do not add salt to food excessively. If it’s hard for you to give up salt, cut the saltiness of dishes, replacing part of the salt with spices. They will make the taste of the prepared dishes more saturated, but they will not harm the body.Early dinner at 4-5 pm and recommended breakfast at 8-9 am Be mindful of the amount of fruit you eat. Calculate their approximate weight - the norm is up to 300 g. Eat today without haste. Set aside your phone, newspaper, magazine, get away from the TV. In this way you can feel all the tastes that you have on your plate and enjoy your food. Moreover, it will not let you overeat. Save yourself a list of alternative names for sugar, which is added at the factory and study the packaging when buying: - glucose-fructose syrup; - “fructose syrup”; - HFCS, GFS; - sucrose, maltose; - corn syrup, molasses; - sugar cane;- corn sugar; - honey; - fruit concentrate; - maple syrup; - rice and corn syrup; - molasses, dried cane syrup; - invert sugar, brown rice syrup; - white grape juice.
- 4. Recommendations Tasks 06 07 08 09 10 11 06 07 08 09 10 11 The higher the cooking temperature, the more the final glycation products are formed.Glycation products are usually found in fried meat crust, which is cooked on the grill and at high temperatures. If you really want to eat sweets, it is better to do it in a good mood, since sweets in a depressed state, in fatigue, stress increase your emotional attachment to them. One of the most useful options for cooking vegetables is Al dente.When you leave a slightly undercooked center in the vegetables, they taste a little crunchy. With this cooking method, maximum benefits in the vegetables are preserved. A signal of satiety from the receptors of the stomach to the brain comes about 20 minutes after the start of the meal. Therefore, you shouldn't eat quickly since you can overeat. Try the practice of eating Chinese or Japanese food with chopsticks, this slows down and lengthens the meal well. Broccoli or kale contain many vitamins, minerals, biologically active substances, easily digestible protein and lutein, useful for eyesight. Add them to your salad today! 50 ml of apple juice contains 110 kcal and 26 g of sugar, and Coca-Cola in the same volume contains 105 kcal and 26.5 g of sugar. Do not buy liquid sugar! Sweet drinks are bad for your health. Lower the temperature when you cook meat and proteins.Steam fish and seafood, simmer chicken in sauce and stew red meat. Try to stretch your meal for up to 15 minutes. Do not eat in a hurry, it will lead to digestion problems, the likelihood of belching after eating, stomach pain, bloating in the intestines and lack of pleasure from eating will increase. Marinate meat before cooking. This reduces the cooking time and makes meat softer. You can use for acidification: apple, wine vinegar, balsamic vinegar, kiwi, lemon juice, lemon pulp, lime. Add something new to your salad today, for instance, a small amount of pickled seaweed! This will diversify the diet with a new taste and serve as a good source of irreplaceable iodine. Eating a handful of nuts or seeds once a day will greatly reduce your risk of heart and vascular disease. Pay attention to the condition of your teeth!Often, enamel is damaged by fruit acids of juice and cola. If there are the first signs - the sensitivity of the teeth to cold or hot drinks has increased, or they have begun to respond to the cold wind - consult your dentist for preventive measures.
- 5. Recommendations Tasks 12 13 14 15 12 13 14 15 With a glass of juice, along with vitamins and antioxidants, we also get a serving of sugar.Juices, unlike whole fruits, almost do not contain fiber, which has no energy value, so they have much more calories per unit mass.Eat whole fruits, do not make juice out of them. Please note: juices contain many organic acids that increase the acidity of gastric juice. Therefore, it is better not to risk and drink juices if you have gastritis with high acidity or peptic ulcer. It can cause pain in your stomach. Caffeine does not suppress appetite, but rather stimulates it.It enhances the secretion of gastric juice. Thus, consuming caffeine without food can lead to gastritis and even peptic ulcer. Do not start the day with coffee, drink it an hour after breakfast. By following the principle of allocating half of your plate to vegetables, you can reach the daily fiber intake and take care of your gut health and contribute to the normal process of defecation. Pay attention to the color of urine after urination. If you drink enough fluids, the urine will be a transparent yellow color. If your body is dehydrated, the urine will be dark yellow. Remove juices from your diet if you have excessive flatulence. Soluble juice components can have an unexpected effect on digestion. They increase acid production by the stomach, weaken and cause excessive gas. Do not forget that greens in your plate are as much an indispensable element of food as vegetables. Do not forget to buy greens! Try to thoroughly chew while eating. Saliva amylase is an enzyme that starts the process of digestion already in the oral cavity and is activated due to careful chewing when you eat. In this way, the digestive system works better.
- 6. Day 1. Daily Macros — 62g, — 52g, — 98g, — 1230 Protein Fat Carbs Calories Breakfast Chia seeds 30g milk 2.5% 200 ml raspberries 100g almonds 20g lunch baked sweet potato 200g grilled trout 100g cauliflower 150g avocado 50g snack pineapple 200g dinner tofu cheese 150g salad leaf** tomato 150g cucumber 100g bell pepper 50g *weight when uncooked **unlimited quatity
- 7. Day 2. Daily Macros — 85g, — 40g, — 120g, — 1224 Protein Fat Carbs Calories Breakfast wild rice* 50g 2 eggs cucumber 100g avocado 40g lunch boiled chickpeas* 50g asparagus 200g grapefruit 150g snack apple 200g dinner couscous* 50g steamed octopus 100g chinese cabbage 200g *weight when uncooked
- 8. Day 3. Daily Macros — 81g, — 43g, — 110g, — 1269 Protein Fat Carbs Calories B r e a k fa s t 3-egg omelette 50g 200g tomato whole grain bread 50g lu n c h wild rice* 50g mussels 200g zucchini 200g s n a c k banana 100g cashew 40g d i n n e r stewed Romano beans* 50g tomato carrots 100g 50g *weight when uncooked
- 9. Day 4. Daily Macros — 79g, — 56g, — 100g, — 1200 Protein Fat Carbs Calories B r e a k fa s t whole grain bread 75g 50g peanut butter lu n c h quinoa* 50g spinach 150g egg 1pcs s n a c k orange 200g pine nuts 35g d i n n e r stewed squid* 150g mushrooms onion 50g 200g *weight when uncooked
- 10. Day 5. Daily Macros — 80g, — 45g, — 120g, — 1200 Protein Fat Carbs Calories B r e a k fa s t oatmeal 40g 150ML milk 2.5% 50g cherry lu n c h durum wheat spaghetti* 40g tuna 150g avocado 25g cucumber 200g s n a c k almonds 40g chocolate 90% 20g d i n n e r lentils* 50g broccoli 200g *weight when uncooked
- 11. Day 6. Daily Macros — 85g, — 40g, — 120g, — 1224 Protein Fat Carbs Calories B r e a k fa s t wild rice* 50g 2 eggs cucumber 100g avocado 40g lu n c h boiled chickpeas* 50g asparagus 200g grapefruit 150g s n a c k apple 200g d i n n e r couscous* 50g steamed octopus 100g chinese cabbage 200g *weight when uncooked
- 12. Day 7. Daily Macros — 81g, — 43g, — 110g, — 1269 Protein Fat Carbs Calories Breakfast 3-egg omelette 50g 200g tomato whole grain bread 50g lunch wild rice* 50g mussels 200g zucchini 200g snack banana 100g cashew 40g dinner stewed Romano beans* 50g tomato carrots 100g 50g *weight when uncooked
- 13. Day 8. Daily Macros — 75g, — 51g, — 115g, — 1200 Protein Fat Carbs Calories B r e a k fa s t pumpkin porridge* 200g 50g mozzarella lu n c h whole-grain spaghetti* 50g 3 eggs tomato 150g s n a c k pineapple juice 250ml cashew nuts 50g d i n n e r onion 50g tomato canned corn 50g cooked squid 150g 100g *weight when uncooked
- 14. Day 9. Daily Macros — 80g, — 80g, — 60g, — 1280 Protein Fat Carbs Calories Breakfast omelette+milk 3 eggs, 50ml 100g broccoli 50g cherry tomato lunch baked potato 100g champignons hard cheese 40% 30g 150g snack dark chocolate 90% 30g almonds 30g dinner salmon steak 50g steamed asparagus 100g *weight when uncooked
- 15. Day 10. Daily Macros — 60g, — 50g, — 135g, — 1230 Protein Fat Carbs Calories Breakfast chia seeds 50g 150ml youghurt 5% 100g kiwi lunch lentils* 100g champignons onion fresh herbs** 50g 30g 150g snack 250ml orange juice dinner feta cheese 50g gherkins arugula** tomato and vegetable oil 50g 150g and 10g *weight when uncooked **all-you-can-eat
- 16. Day 11. Daily Macros — 87g, — 47g, — 128g, — 1270 Protein Fat Carbs Calories Breakfast cottage cheese 5% 100g 50g natural yoghurt 0% 50g 1 egg and oats stevia / sweetener to taste lunch kidney beans* 75g bell peppers grated hard cheese 40% 50g 100g snack 150g raspberries dinner broccoli casserole 150g cauliflower 2 eggs 150g *weight when uncooked
- 17. Day 12. Daily Macros — 62g, — 50g, — 118g, — 1170 Protein Fat Carbs Calories Breakfast grated apples 100g 2 eggs 50g oatmeal flour Milk 10ml coffee with milk lunch iceberg lettuce** 75g tomato mozzarella garlic and olive oil 40g 10g 150g snack 200g bramble 100g natural yoghurt 5% dinner brussels sprouts 200g tofu 100g *weight when uncooked **all-you-can-eat
- 18. Day 13. Daily Macros — 80g, — 80g, — 60g, — 1280 Protein Fat Carbs Calories Breakfast omelette+milk 3 eggs, 50ml 100g broccoli 50g cherry tomato lunch baked potato 100g champignons hard cheese 40% 30g 150g snack dark chocolate 90% 30g almonds 30g dinner salmon steak 50g steamed asparagus 100g *weight when uncooked
- 19. Day 14. Daily Macros — 60g, — 50g, — 135g, — 1230 Protein Fat Carbs Calories Breakfast chia seeds 50g 150ml youghurt 5% 100g kiwi lunch lentils* 100g champignons onion fresh herbs** 50g 30g 150g snack 250ml orange juice dinner feta cheese 50g gherkins arugula** tomato and vegetable oil 50g 150g and 10g
- 20. Day 15. Daily Macros — 85g, — 40g, — 120g, — 1224 Protein Fat Carbs Calories B r e a k fa s t wild rice* 50g 2 eggs cucumber 100g avocado 40g lu n c h boiled chickpeas* 50g asparagus 200g grapefruit 150g s n a c k apple 200g d i n n e r couscous* 50g steamed octopus 100g chinese cabbage 200g *weight when uncooked
- 21. Day 16. Daily Macros — 81g, — 43g, — 110g, — 1269 Protein Fat Carbs Calories B r e a k fa s t 3-egg omelette 50g 200g tomato whole grain bread 50g lu n c h wild rice* 50g mussels 200g zucchini 200g s n a c k banana 100g cashew 40g d i n n e r stewed Romano beans* 50g tomato carrots 100g 50g *weight when uncooked
- 22. Day 17 . Daily Macros — 75g, — 51g, — 115g, — 1200 Protein Fat Carbs Calories B r e a k fa s t pumpkin porridge* 200g 50g mozzarella lu n c h whole-grain spaghetti* 50g 3 eggs tomato 150g s n a c k pineapple juice 250ml cashew nuts 50g d i n n e r onion 50g tomato canned corn 50g cooked squid 150g 100g *weight when uncooked
- 23. Day 18. Daily Macros — 80g, — 80g, — 60g, — 1280 Protein Fat Carbs Calories B r e a k fa s t omelette+milk 3 eggs, 50ml 100g broccoli 50g cherry tomato lu n c h baked potato 100g champignons hard cheese 40% 30g 150g s n a c k dark chocolate 90% 30g almonds 30g d i n n e r salmon steak 50g steamed asparagus 100g *weight when uncooked
- 24. Day 19 . Daily Macros — 60g, — 50g, — 135g, — 1230 Protein Fat Carbs Calories B r e a k fa s t chia seeds 50g 150ml youghurt 5% 100g kiwi lu n c h lentils* 100g champignons onion fresh herbs** 50g 30g 150g s n a c k 250ml orange juice d i n n e r feta cheese 50g gherkins arugula** tomato and vegetable oil 50g 150g and 10g *weight when uncooked **all-you-can-eat
- 25. Day 20. Daily Macros — 87g, — 47g, — 128g, — 1270 Protein Fat Carbs Calories B r e a k fa s t cottage cheese 5% 100g 50g natural yoghurt 0% 50g 1 egg and oats stevia / sweetener to taste lu n c h kidney beans* 75g bell peppers grated hard cheese 40% 50g 100g s n a c k 150g raspberries d i n n e r broccoli casserole 150g cauliflower 2 eggs 150g *weight when uncooked
- 26. Day 21. Daily Macros — 62g, — 50g, — 118g, — 1170 Protein Fat Carbs Calories B r e a k fa s t grated apples 100g 2 eggs 50g oatmeal flour Milk 10ml coffee with milk lu n c h iceberg lettuce** 75g tomato mozzarella garlic and olive oil 40g 10g 150g s n a c k 200g bramble 100g natural yoghurt 5% d i n n e r brussels sprouts 200g tofu 100g *weight when uncooked **all-you-can-eat