Is that true that vegetarians are healthier?
It is absolutely true! Up to the recent time many critics refused to accept it, but statistics makes evidence of the fact that vegetarians live longer and are more seldom ill. The vegetable food rich in phyto-nutrients that prevails in vegetarian diet is able to prevent lots of diseases. Besides, vegetarians don’t get those knockout doses of cholesterol or saturated fats and in most cases hormones and antibiotics that get to the body in case of a meat diet.
Pros of Vegetarian diet
Will I be able to lose weight with the help of vegetarian diet? On the one hand, yes, on the other hand no. Because on the one hand, your diet rich in vegetables, cereals and fruit will help you to keep a good shape, but on the other hand to exclude meat from your ration is not enough. If you replace it with unhealthy foods it won’t do you any good. To take a good advantage of the vegetarian dieting, you should regard it as an important but not the only constituent of the healthy lifestyle. As you must admit that if you add lots of mayonnaise to your broccoli and cucumbers and then make yourself comfortable on the sofa with a package of crisps and a fizzy drink, it won’t help you in any case to become healthier or look fitter, even if you don’t eat any meat at all. But nevertheless, statistics shows that there are more slim people among vegetarians than plump ones. In case people refuse eating meat and keep to the healthy lifestyle they lose weight as a rule and then keep it on a stable level. If vegetarians put on weight it means they have too much pastry or leguminous and fatty food after the sunset hours.
The most famous vegetarian diets
Popular vegetarian diet
This Vegetarian diet is not only for those who are keen on vegetarianism, but also for those who want to cleanse the body and make themselves experience the feeling of lightness.
It is the 4-week diet. You will be able to lose up to 6-10 kg keeping to it.
General recommendations this vegetarian diet for every day:
- low-fat milk as an addition to your tea or coffee – 250 milliliters
- mineral water (still) – any amount you need;
- a glass of dry wine.
Breakfast: 15-20 minutes before your meal have a glass of water with juice of ½ of lemon and sugar substitute or a teaspoon of honey.
30 g of muesli or any other dry cereal flakes (sugar-free), salad of 1 apple, 1 orange, pieces of melon, raspberries, whortleberries (according to your taste).
Second breakfast: you can have something sweet as some pieces of chocolate, a cookie.
Lunch: vegetable salad +
1.200 g of potatoes in jackets with 10 g of margarine and 15 g of hard cheese of any kind, or
2. pasta, made of meal, with tomato sauce with garlic and greens, 50 g of shrimps.
Afternoon snack: an apple or a pear
Dinner: vegetables, stewed or steamed, without oil +
1. 150 g of fish baked in foil with onions and dressed with lemon juice, or
2. stewed cauliflower with cheese sauce (12 g of margarine, one dessert spoon of flour, 250 ml of milk, 25 g of hard cheese of any kind, or
3. 125 g of boiled beans and a toast of хлеба с отрубями or whole-meal bread, or
4. 75 g of pasta (dry) made of meal with 75 g of shrimps of tuna, with tomato sauce, garlic and greens.
Vegan diet
You shouldn’t think that vegan diet is too difficult for your mind and vegetable food is tasteless and is not able to make you cheer up. Spices and aromatic herbs make vegetarian dishes unbelievably exquisite and tasty.
The legumes are very good for your health and can be a good basis for the soup, main course or salad. Nuts and seeds will enrich the taste of food and make it more savory. Vegetables and fruit can be considered the main source of vitamins – and they also make you more energetic for a long period of time.
In case you keep to this diet you have to eat vegetables, fruit and cereal only.
Vegan diet plan
Vegetable day
1st breakfast: 200 ml of coffee, 50 g of bran bread.
2nd breakfast: 200 g of different steamed vegetables, 100 g of laminaria, 2 potatoes, baked in oven, or 50 g of rice.
Fruit day
1st breakfast: 1 grapefruit, 50 g of meal, 200 ml of green tea.
10 o’clock: 1 apple or one pear.
2nd breakfast: 1 banana or some grapes, 50 g of boiled and mashed beans, 50 g of rye bread, 200 ml of tea.
Dinner: 100 g of vegetable salad, 50 g of bread, 200 ml of herbal tea.
Mixed food day
1. Divide 1.5 liters of pumpkin and 1.5 liters of carrot juice into portions and drink during all the day time.
Oxford vegetarian diet
1st day
1st breakfast: 200 ml of green tea (without sugar), 1 banana or 1 pear.
2nd breakfast: 50 g of rice crackers, 200 ml of rosehip tea.
Lunch: 250 ml of vegetable soup, 70 g of mushrooms, stewed with cabbage, 100 g of sheep cheese, 1 slice of black bread.
Afternoon snack: 200 ml of herbal tea (without sugar)
Dinner: 2 baked potatoes, 200 g of soy yogurt, 1 slice of rye bread.
2nd day
1st breakfast: 200 ml of lime flower tea (without sugar), 25 g of hazel nuts.
2nd breakfast: 200 ml of ginseng tea.
Lunch: 250 g of vegetable soup, 1 vegetable rissole, 100 g of salad made of garden radishes and greens.
Afternoon snack: 200 ml of willow-herb tea.
Dinner: 100 g of laminaria salad, 150 g of steamed haricots, 1 slice or rye bread.
3rd day
1st breakfast: 200 ml of green tea without sugar, 40 g of grapes, 15 g of peanuts.
2nd breakfast: 200 ml of oregano tea.
Lunch: 200 ml of sorrel soup (without meat), 150 g of beetroot salad, 1 slice of rye bread, 50 g of green salad.
Afternoon snack: 200 ml of lime flower tea.
Dinner: 200 g of boiled brown rice, 200 ml of vegetable juice.
4th day
1st breakfast: 200 ml of herbal tea (without sugar), 1 orange.
2nd breakfast: 200 ml of thyme tea.
Lunch: 250 ml of cold kvass soup with chopped vegetables, 100 g of salad of tomatoes and cucumbers.
Afternoon snack: 200 ml of green tea (without sugar).
Dinner: 150 g of stewed mushrooms with carrots, 100 g of tomato salad with greens.
5th day
1st breakfast: 200 ml of jasmine tea (without sugar), 50 g of tofu, 1 slice of rye bread.
2nd breakfast: 200 ml of mint tea.
Lunch: 200 ml of vegetable borsch, 50 g of buckwheat porridge, 1 slice of rye bread, 100 g of salad of fresh cucumbers and garden radishes.
Afternoon snack: 200 g of Melissa tea.
Dinner: 200 g of porridge, 100 g of salad of carrots and nuts.
6th day
1st breakfast: 200 ml of green tea without sugar, 1 kiwi and 1 banana.
2nd breakfast: 200 ml of chamomile tea, 35 g of peanuts.
Lunch: 200 ml of cabbage soup, 150 g of stewed cauliflower, 1 slice of rye bread.
Afternoon snack: 200 ml of green tea without sugar.
Dinner: 150 g of spaghetti with greens, 2 cucumbers.
7th day
1st breakfast: 200 ml of herbal tea without sugar, 40 g of grapes, 15 g of prunes.
2nd breakfast: 200 ml of oregano tea.
Lunch: 200 ml of sorrel soup, 100 g of salad made of beetroot and dried apricots, 200 g of soy yogurt, 1 slice of rye bread.
Afternoon snack: 200 ml of green tea without sugar, 40 g of hazel nuts.
Dinner: 150 g of vegetable rissoles, 50 g of sheep cheese, 1 slice of rye bread.
Italian vegetarian diet
Italian vegetarian diet plan
1st day
1st breakfast: 50 g of green salad, 1 soft-boiled egg, 200 ml of coffee.
2nd breakfast: 100 g of deep-sea scallop salad, 200 ml of tea.
Lunch: 200 ml of tomato soup, 1 slice of black bread, 150 g of stewed pumpkin.
Afternoon snack: 200 ml of fruit juice without sugar, 1 apple.
Dinner: 150 g of baked pasta pudding, 100 g of fresh tomato salad.
2nd day
1st breakfast: 50 g of cheese, 1 soft-boiled egg, 1 slice of black bread, 200 ml of coffee.
2nd breakfast: 100 g of salad made of peppers and cucumbers, 200 ml of tea.
Lunch: 200 ml of fish soup, 150 g of buckwheat porridge, 1 slice of black bread, 200 ml of vegetable juice.
Afternoon snack: 200 ml of skimmed milk, 1 banana.
Dinner: 150 g of grilled vegetables, 200 g of boiled rice, 1 soft-boiled egg, 10 g of peanuts.
3rd day
1st breakfast: 1 orange, 1 slice of black bread, 10 g of walnuts, 1 soft-boiled egg, 200 g of coffee.
2nd breakfast: 100 g of laminaria salad, 200 g of green tea.
Lunch:200 g of onion soup with haricots, omelet made of 2 eggs, 1 slice of black bread.
Afternoon snack: 200 g of herbal tea, 1 orange.
Dinner: 150 g of pasta with tomatoes, 100 g of shrimps.
4th day
1st breakfast: 1 soft-boiled egg, 150 g of low-fat white cheese, 1 slice of black bread, 10 g of dried apricots, 200 ml of coffee.
2nd breakfast: 200 ml of low-fat kefir.
Lunch: 200 g of tomato soup with spinach, 100 g of boiled potatoes, 1 slice of black bread.
Afternoon snack: 200 g of soy yogurt, 1 pear.
Dinner: 150 g of boiled calamaries, 100 g of boiled beans, 1 orange.
5th day
1st breakfast: two fried eggs, 1 slice of black bread, 200 ml of coffee.
2nd breakfast: 100 g of salad made of cucumbers and apples, 200 ml of tea.
Lunch: 200 ml of soup with shrimps, 50 g of green peas, 100 g of salad made of fresh cucumbers, 1 slice of black bread, 10 g of peanuts.
Afternoon snack: 1 soft-boiled egg, 200 ml of tea.
Dinner: 2 baked potatoes with soy sauce, 1 toast.
6th day
1st breakfast: 1 soft boiled egg, 1 slice of black bread, 10 g of prunes, 200 ml of coffee.
2nd breakfast: 100 g of cauliflower salad, 200 ml of vegetable juice.
Lunch: 200 ml of onion soup with beans, 150 g of boiled potatoes, 1 slice of black bread.
Afternoon snack: 1 orange, 30 g of walnuts, 200 ml of tea.
Dinner: 150 g of stewed tomatoes, 200 g of low-fat white cheese.
7th day
1st breakfast: 1 soft-boiled egg, 1 slice of black bread, 10 olives, 200 ml of coffee.
2nd breakfast: 100 g of salad made of apples and carrots, 200 ml of tea.
Lunch: 200 ml of fish soup, 2 soft eggs, 100 g of daikon salad, 1 slice of black bread.
Afternoon snack: 1 banana, 1 kiwi, 200 ml of vegetable juice.
Dinner: 150 g of carrot pancakes, 100 g of boiled fish.
An essential element of this vegetarian diet (if you want to burn fat, not the muscles) is fitness, active lifestyle which helps you waist calories you get.
Canadian vegetarian diet
This vegetarian diet was made on the basis of the first Canadian settlers’ ration. In this country the climate is not quite mild, and Europeans who came to this land had to take it into their consideration. During all the warm season of the year they were making the stock of vegetables, fruit and berries enough for the winter time, then pickled them or dried them. Nuts and seeds were considered to be important foods. Fish was also preserved. During winter months 9especially when it was snowing heavily) it was impossible to hunt, so they had to live on their stocks.
Canadian vegetarian diet plan
1st day
1st breakfast: 1 sandwich with mushroom paste, 100 g of cowberries, 200 ml of herbal tea.
2nd breakfast: 1 slice of black bread, 25 g of hazel nuts, 200 ml of tea.
Lunch: 200 ml of mushroom soup, 1 slice of black bread, 100 g of pickled cucumbers.
Afternoon snack: 100 g of green peas, 200 ml of coffee.
Dinner: 150 g of cabbage, stewed with potatoes, 150 g of boiled beans, 100 g of fresh apple salad.
2nd day
1st breakfast: 200 ml of herbal tea without sugar, 1 soft-boiled egg, 1 slice of black bread, 10 g of walnuts.
2nd breakfast: 1 sandwich with pickled mushrooms, 200 ml of tea.
Lunch: 200 ml of vegetable soup with beans, 120 g of pickled peppers, 1 slice of black bread.
Afternoon snack: 70 g of canned corn, 200 ml of tea.
Dinner: 150 g of boiled fish, 100 g of blackcurrants, 1 soft-boiled egg.
3rd day
1st breakfast: 200 ml of herbal tea, 1 apple, 1 slice of black bread, 10 g of hazel nuts, 1 soft-boiled egg.
2nd breakfast: 1 sandwich with fish paste, 200 ml of coffee.
Lunch: 200 g of vegetable soup with slices of boiled egg, 100 g of salad made of fresh cucumbers and tomatoes, 1 slice of black bread.
Afternoon snack: 100 g of salad made of cabbage and pickled cucumbers, 200 ml of herbal tea.
Dinner: 2 baked potatoes, 200 g of stewed pumpkin,50 g of bilberries.
4th day
1st breakfast: 150 g of low-fat yogurt, 1 slice of black bread, 10 g of prunes, 200 ml of coffee.
2nd breakfast: 1 sandwich with slices of pickled peppers, 200 ml of green tea.
Lunch: 200 ml of pea soup, 150 g of boiled potatoes, 1 slice of black bread.
Afternoon snack: 100 g of cabbage salad with lemon juice, 200 ml of herbal tea.
Dinner: 150 g of pasta with mushrooms, 200 g of boiled fish, 200 g of pickled cabbage, 1 apple.
5th day
1st breakfast: 1 slice of black bread, 50 g of green peas, 60 g of cranberries with sugar, 200 ml of coffee.
2nd breakfast: 100 g of rye crackers, 200 ml of herbal tea.
Lunch: 200 ml of lentil soup, two fried eggs, 100 g of salad made of fresh cucumbers, 1 slice of black bread, 15 g of walnuts.
Afternoon snack: 200 ml of tea with lemon, 1 soft-boiled egg.
Dinner: 1 carrot rissole, 1 toast, 200 g of low-fat white cheese.
6th day
1st breakfast: 1 soft-boiled egg, 1 slice of black bread, 1 apple, 200 ml of tea.
2nd breakfast: 150 g of porridge, 200 ml of tea.
Lunch: 200 ml of fish soup, 100 g of boiled beans, 1 slice of black bread.
Afternoon snack: 100 g of salad made of haricots and pickled mushrooms, 200 ml of green tea.
Dinner: 150 g of grilled fish, 200 ml of white coffee, 100 g of beetroot salad, 1 slice of black bread.
7th day
1st breakfast: 1 pear, 1 slice of black bread, 100 g of bilberries, 200 ml of tea.
2nd breakfast: 150 g of rice, 200 ml of coffee.
Lunch: 200 ml of caraway soup, 100 g of boiled fish, 100 g of salad made of fresh cabbage, 1 slice of black bread.
Afternoon snack: 100 g of green beans, 20 g of hazel nuts, 200 ml of tea.
Dinner: 150 g of steamed pumpkin, 200 g of low-fat white cheese, 50 g of cowberries, 1 slice of black bread.
Attention! All the information on the site is purely informative, it doesn’t substitute professional medical treatment or diagnostics. Before starting the vegetarian diet – consult your doctor or dietologist.
Other Diet Post