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A vegetarian diet plan

Plan and the provisions of vegetarian diet

Diet vegetarian excludes meat and fish, but still meets all the needs of the body. Valuable and sufficient source of protein in the cheese, eggs, cereals, wholemeal flour and legumes . At the same time a large amount of vegetables and fruits will provide you with adequate amounts of fiber, vitamins and minerals.

An increasing number of scientific publications proves that a vegetarian diet can be used even by children, but, however, requires high attention when composing meals, so as to provide sufficient amounts of protein and vitamin C is necessary for absorption of iron.

To vegetarian diet is healthy and effective should also resign from highly processed products that contain preservatives and artificial colors.

Note! The ideal solution would be to eat only fresh produce from crops and organic farming . Limit your intake of salt and also sugar. Weight loss is caused by changes in diet and is about 2 kg in 2 weeks.

Plan vegetarian diet

Breakfast (optional):

  • freshly squeezed orange juice, 2 slices of brown bread with peanut butter and cress sprouts;
  • grapefruit, 3 tablespoons of muesli with yoghurt;
  • wholemeal pancake with no sweetened fruit mousse;
  • skimmed yogurt, a bowl of wholegrain cereal, orange juice, decoction of herbs;
  • 2 bananas, whole grain cereal with skim milk , brew of herbs.

Dinner (optional):

  • soup celery, green peppers stuffed with tofu and rice, salad with leeks with walnuts;
  • lentil soup , lasagne with spinach salad with corn, peppers and sprouts;
  • 100 g spaghetti with tomato and squash ( prepared for 1/2 tablespoons of olive oil), a portion of cheese;
  • Lentil salad with carrots (-fried in olive oil with garlic and spices), 2 eggs in Flemish .

Dinner (optional):

  • bechamel sauce, seasonal vegetables, wholemeal bread with gomasio (4 teaspoons toasted sesame seeds ground with a teaspoon of salt), carrot juice;
  • toast with whole grain bread with avocado flesh kneaded, chopped onion, tomato, lemon juice, herbal tea;
  • puree of vegetables, avocado stuffed with onions and apple, clearing vinaigrette, infusion of herbs;
  •  salad with peppers in three colors with white cheese , boiled egg, fruit;
  • asparagus with cheese, baked in the oven, caramel pudding.  

 The provisions of vegetarian diet

Eggs Flemish

  • eggs,
  • peas,
  • green beans,
  • tomato,
  • 1/2 teaspoon ground pepper,
  • onion,
  • garlic

In oil fry the onion and garlic , add the parboiled tomato, 1/2 teaspoon ground pepper , fry , toss peas and beans , water the water the rest of the cooking beans, posól , simmer 10 minutes , put into earthen vessel ; make indentations in the sauce and stab each egg ; between eggs Place the asparagus and bake in preheated oven until it will cut protein .

Lasagna with Spinach

For 4 servings:

  • pack finished dough for lasagna,
  • 1/2 kg of fresh spinach,
  • 2 containers of cottage cheese,
  • medium onion,
  • cup shredded cheese,
  • small can of tomato paste,
  • 2 tablespoons oil,
  • salt, garlic, thyme
Boil cake in water. In oil, fry the chopped onion and garlic , add the chopped spinach and sauté . Add cream cheese , seasoning with salt and thyme . Heatproof dish smear with oil and place the dough alternately and weight of spinach. Tomato stir it in half liter of water, pour over lasagna , sprinkle with cheese. Bake about 30 minutes in the preheated oven on average.


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