2 types of vegetarian buffet appetizer ovo lacto. Vegetarian menu for the week

This is a fairly democratic type of vegetarianism, which involves the consumption of not only plant foods, but also eggs (milk and dairy products will have to be excluded from the diet).

It should be noted that ovo-vegetarianism is based on ethical ideas or intolerance to dairy products.

Ovo-vegetarianism is often prescribed as a long-term diet. This diet allows you to consume not only eggs, which contain vitamin B12, which is responsible for mental activity, but also honey (this product is excluded from the menu, for example, for strict vegetarians).

This ovo-vegetarian diet is prescribed to weakened people during the recovery stage. This nutritional system is especially useful for colds, but honey is included in the diet exclusively at the recovery stage, as it activates all processes occurring in the body.

This nutrition system is perfect for those with a sweet tooth who want to lose weight, but are not ready to give up delicious desserts. The main thing is to know when to stop and not consume your favorite cakes in unlimited quantities.

Lacto-vegetarianism

This is a popular type of vegetarianism in which it is allowed to consume foods plant origin, any dairy products (with the exception of rennet cheeses and products containing gelatin).

The main motivation for lacto-vegetarianism is the humane treatment of animals. Simply put, lacto-vegetarians consume only nonviolently sourced animal foods. At the same time chicken eggs excluded from the menu, since lacto-vegetarians claim that eggs contain a chicken embryo, and, therefore, eating an egg is equivalent to killing the embryo.

Most adherents of lacto-vegetarianism are Buddhists and Hindus. The fact is that people who since ancient times professed the Vedic religion practically did not eat meat, which was included in the Indian diet only after the conquest of Indian territory by the Mughals, as well as the Portuguese and the British. However, today in India, about 70% of the population is vegetarian. Milk is one of the most important food products in this country.

Thus, lacto-vegetarianism is not only a nutritional system, but also an integral component of a lifestyle, as well as a philosophical system of worldview.

From a nutritional point of view, lacto-vegetarianism is a fairly acceptable nutritional method, especially for those who want to reduce their content. In turn, the presence of dairy products in the diet allows you to avoid a lack of amino acids, D and B12. Thus, this nutritional method provides the body with almost all the necessary substances, as well as complete nutrition.

The main thing is to choose dairy products that are low in milk, especially if the main goal of lacto-vegetarianism is to improve the health of the body.

Lacto-vegetarianism is often the step through which you can switch to a vegan diet as painlessly as possible. Thus, a sudden transition to a strict vegetarian diet almost always provokes protein starvation, because the body is accustomed to the excessive amount of protein contained in meat foods. Therefore, it is important to gradually reduce your protein intake if you do not want to provoke metabolic disorders.

Lacto-ovo vegetarianism

In the West, lacto-ovo vegetarianism is the most common vegetarian diet. The term itself comes from Latin words lacto (meaning milk), ovo (or egg) and vege (meaning vegetation).

Authorized products:

milk,
dairy products,
eggs,
all kinds of plant products.

Prohibited products:

meat,
bird,
fish,
seafood.

Types of Lacto-Ovo Vegetarians:

ethical – refuse to consume animal food due to ethical or religious considerations,
vegetarians who follow a diet solely for reasons of healthy eating.

Prohibited foods for ethical lacto-ovo vegetarians:

meat and fish,
cheeses made using animal rennet,
food prepared with oil used in preparing meat dishes,
food that was cooked in containers previously used for preparing meat foods.

The second group of lacto-ovo vegetarians, for whom vegetarianism is simply a healthy eating system, pay attention specifically to a balanced diet, which should be enriched with those nutrients that are necessary for the full functioning of the human body. And here it is important to correctly create a diet that will help smoothly transition from the usual food system, including meat and fish, to vegetarianism. For this purpose, the menu includes animal products such as eggs and milk.

Thus, eggs (both chicken and quail) provide the body with the following elements:

vitamins missing from a plant-based diet ( we're talking about about vitamins E and B2, B6 and B12, biotin, as well as ),
(, manganese and phosphorus),
organic acids.

It is recommended to eat homemade raw eggs or soft-boiled. It is in domestic eggs that large number vitamin A, as well as lecithin, which is indispensable for the prevention. But eggs, like dairy products, should be consumed in moderation. The fact is that an excess of eggs in the diet can provoke an increase in cholesterol in the blood, while excessive consumption of dairy products can disrupt calcium metabolism, and this is contrary to the principles of a healthy diet.

Rules of lacto-ovo vegetarianism

1. Daily use the following product set:

vegetables (or vegetable dishes) – 3 – 5 servings,
fruits – 2 – 4 servings,
dairy products – 5 – 10 servings (it is advisable to minimize the consumption of fresh milk, giving preference to fermented milk products such as yogurt, cottage cheese and kefir),
eggs – 2 pcs., taking into account those eggs that are used in preparing any dishes.

2. Minimizing the consumption of fats and oils of animal origin, instead of which the diet includes:

nuts,
corn,
vegetables and fruits,
dairy products that contain oils and fats of vegetable origin.

3. Using the following meat substitutes:

Wheat meat (or "seitan"), made from wheat gluten enriched with protein. This type of meat resembles natural meat in its structure, and therefore is excellent for preparing dishes that use natural meat.
Legumes cooked with vegetable chili. Legumes according to their taste characteristics, as well as nutritional value not significantly different from meat.
Tofu, which proper preparation is an excellent replacement chicken meat. In addition, this product can replace eggs (this is especially true for those who do not eat eggs due to).
Soy products, the choice of which today is truly impressive (these are steaks, beef stroganoff, and cutlets).

In general, lacto-ovo vegetarianism does not in any way interfere with the usual social life, since it provides a minimal list of product restrictions. Nutrition for lacto-ovo vegetarianism is characterized by balance and food variety, which is extremely important both for maintaining the body and for satisfying culinary preferences.

Benefits of Lacto-Ovo Vegetarianism

1. Healthy cardiovascular system.
Vegetarians have lower cholesterol levels than meat eaters. It is the replacement of animal proteins with plant proteins that lowers cholesterol levels, even if the amount of fat consumed remains at the same level. A vegetarian diet contains much lower amounts of so-called saturated fat, resulting in significantly lower rates of disease among vegetarians.

2. Normal indicators blood pressure.
It has been proven that blood pressure levels in vegetarians are lower than in people whose diet includes meat. The study found that when vegetarians added meat products to their menus, their blood pressure increased rapidly.

3. Controlling the development and course of diabetes.
According to recent research, a vegetarian diet, due to its high content of both carbohydrates and plant matter, as well as its low level of saturated fat, is the optimal dietary solution for people suffering.

It is a vegetarian diet, based on the consumption of fruits, vegetables, legumes and whole grains with minimal sugar, that significantly reduces blood sugar, and this helps reduce the number of medications taken. And since the patients diabetes mellitus are at risk of developing cardiovascular disease, a vegetarian diet that is low in saturated fat is ideal for them.

4. Prevention of cancer.
Studies have shown that the mortality rate from cancer among vegetarians is approximately 30–55% lower than among those who regularly consume meat products. So, which is widespread in Western countries, is diagnosed much less frequently among residents of countries where plant foods are predominantly consumed. In addition, vegetarians are rarely diagnosed with colon cancer.

Taking into account all of the above, we can equate the concepts of “lacto-ovo-vegetarianism” and “healthy eating”, but under the following conditions:

The diet will be balanced and include exclusively healthy and natural products.
Diet food will be developed by a nutritionist taking into account the health status of the vegetarian, his level of activity and work activity.

On the Internet today you can find many heartfelt debates between vegetarians and those who adhere to a diet that includes meat products. This is why it becomes difficult for an unenlightened person to accept the right decision towards his diet, which would bring him pleasure without strict restrictions and diets.

At proper organization of your diet, lacto-ovo vegetarianism is good for your health. It must be remembered that if a person has serious chronic diseases, they should switch to such a diet gradually, with the help of a qualified specialist and under the supervision of a doctor.

Lacto-ovo vegetarianism is often followed by people who want to lose weight or improve their health. But it needs to be done correctly.

What is Lacto Ovo Vegetarian Nutrition?

A vegetarian diet causes endless debate not only between people who eat meat and those who do not, but also between the adherents of this lifestyle themselves. There are several variations without meat diet:

lacto-ovo vegetarianism - eat food that did not harm animals: eggs, milk, honey
vegetarianism - in such a food system there is no food of animal origin;
veganism - a person who calls himself a vegan not only adheres to certain taste habits, but also refuses products containing gelatin or honey, does not wear natural furs and skin.

The diet followed by lacto-ovo vegetarians excludes all types of meat and fish products and other once living beings. At the same time, such a diet allows you to consume all types of dairy products and eggs. Cheeses and caviar remain questionable; they will be discussed below.

Why are cheeses and caviar excluded from this diet?

Cheeses are a dairy product, but why are they excluded from the diet of some vegetarians? It's simple, for ethical reasons. Most people give up meat for this reason. Many cheeses that lie on the shelf of the average supermarket contain a milk-clotting enzyme of animal origin (rennet).

Animal rennet is obtained extremely unethically - by killing. A similar enzyme is found only in the stomach of a newborn calf, which feeds on the milk of its mother cow, and it is with the help of it that food is digested in the animal’s stomach. Rennet curdles milk in production in the same way, helping to quickly launch a large batch of cheeses for sale. Of course, you can use microorganisms that cope with the task no worse, but it takes them much longer - about a week. While animal rennet copes with the task in a few hours.

To obtain caviar, you also have to kill fish, so many lacto ovo vegetarians refuse to do this. Those who adhere to this diet solely to maintain health do not attach such serious importance to the ethical side of the issue.

The balance of vitamins, minerals and other elements in food is the key to success!

To prevent health problems from starting some time after switching to such a diet, it is necessary to normalize the balance of micro and macroelements in the diet. Even if you adhere to a “meat” type of diet without consuming vitamins and minerals, the appearance of chronic diseases in the future cannot be avoided.

Protein

Plant proteins, or polypeptides, are necessary for the formation of energy and the growth of new cells in the body.

Plant proteins contain:

legumes (lentils, beans, peas, soybeans);
seeds (pumpkin and sunflower);
nuts;
some vegetables, fruits and dried fruits.

In the absence of meat in food, they must be consumed daily for a complete metabolism.

Iron

Iron should also be present in regularly consumed foods. This element is better absorbed in combination with foods that contain vitamin C.

Iron is found in large quantities:

legumes;
eggs;
apples;
green;
bananas.

All green and leafy vegetables are richest in iron content. It is worth remembering that calcium interferes with the absorption of this element, so such foods should be eaten separately.

Zinc

Zinc regulates many processes that occur in the body. Its small amount or absence at all has a detrimental effect on human health. When vegetarian, special attention should be paid to this element.

Zinc contains:

wheat bran;
sesame;
pine nuts;
beans.

There are some studies showing that zinc from meat and fish dishes is absorbed better than that found in plant foods. This is also worth considering.

V-12

The notorious B-12, which causes the most heated debate on the Internet. There is an opinion that it does not exist in plants at all. For lacto-ovo vegetarians, this question is not an issue, because this vitamin can be obtained from dairy products or eggs.

You can also use an artificial analogue of B-12, which is sold at the pharmacy. But such a synthetic element is practically not absorbed by the body.

Iodine

This component is also vital for the human body. It is also worth taking care of its balance in the diet when switching to a vegetarian diet.

Richest in iodine:

vegetable oils;
vegetable juices;
nuts;
millet porridge;
vegetables.

IN ready meals You can add iodized salt, which will compensate for the lack of the necessary element.

Omega-3 fatty acids

The component is not produced by the human body, but is necessary for its proper functioning. Omega-3 lowers cholesterol levels, preventing the development of atherosclerosis in the future.

The white and yolk contain this substance, but it is village eggs where the chickens ate more natural food that are richest in this amount. Omega-3 also enters the human body from vegetable oils, especially flaxseed.

What can you replace meat with?

If there are no meat products in the diet, they can be replaced with food similar in protein and other microelements. It will give you a feeling of fullness for a long period of time without eating meat.

What products replace meat food:

Tofu. The product is obtained by processing soy milk, forming blocks from it. It comes in different consistencies, from absolutely hard to soft and crumbly. Tofu can be cooked and added to food instead of meat.
Tempe. Made from boiled soybeans and special sourdough. Packaged in briquettes.
Saitan. Made from wheat protein. Due to the high content of this element in its composition, saitan is a popular meat substitute.
Soy texture. It is obtained from soy flour or meal of the same name. IN finished form represents bars of irregular shape.
Legumes. Due to their high protein content, beans, peas and kidney beans are also successful substitutes for fish or meat.

In many cities, eco-markets are gaining popularity, even offering sausages or bacon made from soy substitutes. Thanks to natural flavors, which are used in production, such products practically do not differ in taste from similar meat-containing foods.

Ethical side of the issue

True vegans do not share the viewpoint of lacto-ovo vegetarians for a number of reasons. The root of the problem lies precisely in ethical considerations. Animal activists (which are vegans) are against any exploitation of living beings, and obtaining milk or eggs is also violence against animals.

A partial solution to the problem is to allow cows or chickens to graze freely, which does not spoil the animal’s psyche. This practice is followed in Australia and many other countries.

Lacto ovo vegetarians enjoy good health

Due to the varied diet of most lacto-ovo vegetarians, the health of adherents of this diet is much better. This is explained by the presence of many vitamins and elements in food, as well as fractional nutrition.

The benefits of such nutrition for the body:

fractional portions have a beneficial effect on the functioning of the gastrointestinal tract, accelerating metabolism;
meat products contain more cholesterol than plant products, which affects the functioning of the heart and the health of blood vessels;
the presence of a large amount of vitamins in food improves the condition of the skin, hair, nails, bone and muscle skeleton;
There are studies showing that vegetarians are less prone to cancer.

Many people who have tried this type of nutrition, delving into the question, switch to veganism. As a result, they begin to behave more healthy image life (exclude bad habits, play sports), which also has a positive effect on well-being.

How to switch to lacto-ovo vegetarianism without consequences for the body

To ensure that vegetarianism does not cause poor health and even mental problems, it is necessary to adhere to the recommendations for the correct transition to this type of diet.

Pregnancy and breastfeeding are not best time for change. It is better to wait for hormonal levels to normalize.
You don't have to give up all your favorite foods at once.
Before switching to vegetarianism, you should study the relevant literature.
For the first time, it is worth keeping a food diary, where you need to write down the foods you eat during the day. This will help control the presence of all nutrients.
You need to eat a varied diet.
The first time after giving up meat, a person constantly wants to eat. This is a normal reaction of the body. To eliminate hunger, you need to eat small meals and not neglect regular snacks.
You should not try to lose weight with this type of diet. The food should have all the necessary elements. After a while overweight goes away unnoticed without portion restrictions.

Change must be approached thoughtfully and meaningfully. It is better to do this under the supervision of a practitioner who will help you create a suitable diet.

Why some vegetarians return to eating meat products

Most people who try to give up meat still return to their old habits. This is explained by the reluctance to experience constant hunger and regularly prepare a variety of dishes. After all, cooking steak with pasta is much easier than conjuring vegetarian recipes.

In Russia, the issue of food prices is also acute. For example, in winter season a meat dish costs much less than vegetables or nuts, for example. This also becomes a reason for giving up vegetarianism.

The issue of nutrition is relative. One person may eat meat hamburgers every day, while another eats a varied diet without consuming animal products. And which of them will be healthier? The answer is obvious.

Text: Olga Natolina

Vegetarianism is not just a food system, it is a way of life that is characterized by aversion to killing and causing pain to living beings. That is why vegetarianism excludes the consumption of animal products.

Why do people become vegetarians?

Religious beliefs play a significant role in choosing a vegetarian diet. For example, many Eastern religions - Buddhism, Hinduism and Jainism - dictate the philosophical view that killing and inflicting pain on living beings is contrary to human nature itself.

The reasons why Europeans become vegetarians vary. First of all, these are ethical factors - to avoid causing suffering and harm to animals. Other people turn to vegetarianism for medical reasons, as there is evidence that this method of eating can reduce the risk of cancer, atherosclerosis, some cardiovascular diseases and the risk of gastrointestinal diseases.

There are also economic reasons vegetarianism. - consumption of meat is not economically feasible, some people believe, since the prices for meat products are too high.

Many people decide to become vegetarians in order to lose weight. According to the American Dietetic Association, a properly organized vegetarian diet can actually help you lose weight. naturally.

Types of vegetarianism

There are several types of vegetarianism and there are food systems that are sometimes mistakenly considered vegetarianism. For example, flexitarianism is often considered one of the types of vegetarianism and this food system is considered one of the most soft options vegetarianism. But this is not true.

Flexitarianism is a type of diet that primarily consists of plant foods. Moderate or extremely rare consumption of meat and seafood is allowed, for example, once a month. According to the world's leading nutritionists, this nutritional system is very effective today, but it does not apply to vegetarianism. The fact is that classical vegetarians believe that nutrition should completely exclude food of animal origin. It is believed that vegetarianism can be of four types.

Lacto-ovo vegetarianism.

Lacto-ovo vegetarianism prohibits the consumption of meat, as well as seafood and fish. Consumption of all dairy products, chicken eggs and honey is recommended. This nutritional system is the most common vegetarian diet among those who want to lose weight.

Lacto-ovo vegetarians are guided primarily by ethical considerations and beliefs. Some types of cheeses that use animal rennet are excluded from consumption. Lacto-ovo vegetarianism typically combines plant foods mainly with dairy products and eggs.

Lacto-vegetarianism.

Lacto-vegetarianism is a vegetarian diet that allows plant foods, but, unlike lacto-ovo vegetarianism, prohibits the consumption of chicken eggs. Lacto-vegetarians believe that animal products can only be included in the diet if they are obtained in a non-violent way. Eggs are completely excluded from the diet, since the egg contains an embryo, that is, when consumed, it kills, which is no better than eating any other living creature.

Ovo-vegetarianism.

Ovo-vegetarianism is a type of vegetarianism that allows you to include eggs and honey in your diet, but prohibits any type of dairy products. From an ethical point of view, the consumption of eggs is justified by the fact that in modern poultry farming, eggs are obtained unfertilized, therefore, eggs are not potentially living beings. Moreover, chicken eggs are included in many favorite dishes and confectionery products, so ovo-vegetarianism can be considered a democratic type of vegetarianism.

Veganism.

Veganism is a strict classic version of vegetarianism. No concessions are allowed. According to this nutritional method, all animal products are strictly limited - you cannot eat meat, fish, or seafood. All dairy and fermented milk products, eggs and honey are excluded. Some vegetarians believe that in addition to certain foods, certain household items should also be excluded:

clothing and accessories made from fur and skin of living creatures;

products and preparations that contain substances of animal origin (for example, gelatin or glycerin);

products that are tested on animals.

Vegetarianism: benefit or harm?

Over the past decades, the topic of vegetarianism has been the most discussed in the world community. Some support this method of nutrition and lifestyle, while others vehemently prove the harm of vegetarianism. Of course, both sides have a lot of evidence and strong arguments in support, but there is still no consensus. Therefore, each of us chooses for himself what position to take in this dispute.

The benefits of vegetarianism.

American doctors say that vegetarians are much less likely to develop colon cancer. In fact, even without conducting special research, everyone knows that vegetables and fruits are rich in healthy dietary fiber. They promote normal bowel function, improve bile secretion and pancreatic juice secretion. This is why vegetarians have healthier intestines and pancreas, and this, in turn, is a good prevention of many diseases.

You should take into account the fact that a vegetarian diet consumes less salt. As a rule, salt is added to everything meat dishes, and this leads to water retention in the body, increasing the load on the blood vessels and kidneys. Microelements such as potassium and magnesium predominate in plants, helping to regulate the body's water balance. This can certainly be considered a plus of vegetarianism. Many vegetables contain substances that can influence high blood pressure and reduce it.

British scientists have proven that completely eliminating meat products from the diet significantly reduces the risk of developing eye cataracts. Scientists also noted that many vegetarians have much better skin condition and complexion than people with a traditional diet. In their opinion, this is due to the high consumption of vitamins and plant fibers, promoting active cleaning our intestines from harmful toxins.

Disadvantages of vegetarianism.

Despite the advantages of vegetarianism, there are undeniable disadvantages of such a diet:

lack of vitamin B12 - a proven fact that all vegetarians suffer from a lack of B vitamins, which is why they are prone to many neurological disorders, this vitamin is also necessary for cell growth and the formation of blood cells;

lack of microelements - the body of vegetarians lacks calcium, iron, zinc, because these microelements are almost impossible to obtain from products of plant origin;

lack of riboflavin - vegetables and fruits do not contain riboflavin, a lack of this substance manifests itself in dizziness and weakness, the main meat products containing riboflavin are kidneys and liver.

Vegetarianism and weight loss

Vegetarianism is great for people who are prone to obesity or who want to constantly be in great shape. physical fitness. First of all, a vegetarian diet can improve the health of the body and give it the opportunity to work in a “light mode”, since plant foods are more easily absorbed by the body.

Classic vegetarianism can be used as a diet for weight loss and will help reduce excess weight. But do not forget that giving up meat and replacing it with vegetables and fruits will lead to increased consumption of carbohydrates. A diet based on carbohydrates alone may not give good weight loss results, it is not suitable for everyone, it all depends on the body’s ability to absorb carbohydrates. But, on the other hand, vegetarianism significantly reduces the consumption of animal fats and protein, which will have a beneficial effect on weight loss.

Main mistake for those who dream of losing weight and resort to vegetarianism, the problem is that they forget the word “diet” and believe that they can eat anything. For example, vegetarians are allowed to eat some sweets, for example, kozinaki, but in pursuit of the goal of losing weight, they need to limit themselves.

Therefore, you should approach the combination of “vegetarianism and weight loss” wisely and think about your diet. In other words, you need to calculate the calorie content of certain products and create a menu based on the nutritional value of the dishes. Only in this way will the body receive useful substances, energy will be wasted, and extra pounds disappear.

Vegetarianism: how to start a new life?

When deciding to join the vegetarian “society,” keep in mind that strict vegetarianism is recommended only for adults. For people young age Vegetarianism is not recommended, but lacto- or lacto-ovo vegetarianism is permitted. In general, you need to start the path to vegetarianism with its light forms. Pregnant women should discuss with their doctor possible contraindications of vegetarianism, as it can negatively affect the health of the expectant mother and child.

In order to start eating according to a vegetarian system, you should choose a warm season, since metabolism during this period is more active, and the choice of vegetables and fruits is much richer. At such a time, it is easier for the body to switch to plant foods, and getting used to a new diet will take place without much stress for the person. Also, after deciding to become a vegetarian, you should take care of additionally taking a balanced complex of vitamins.

At the very beginning, it may seem that the number of allowed dishes is very limited, but this is not so. The vegetarian food system is varied, many dishes are not only healthy, but also tasty. The main thing is a little imagination, and any familiar dish can be transformed into plant food. Soybeans, legumes, mushrooms and eggplants can be used as alternative products for meat and fish. Of course, the taste of the dishes will differ from the usual, but the use of spices and seasonings will improve the situation.

For many people, the transition to new system nutrition is the beginning of something new, a new stage or lifestyle. After all, vegetarianism is not only nutrition, but also a philosophy of life.

There are probably no people who have not heard of vegetarianism. A person who has never tried this style of eating may think that it is tasteless, bland, or that one cannot get enough of such food. To prove that healthy and proper food can be varied, tasty and satisfying, we have prepared vegetarian menu for the week.

Regardless of how we feel about living a meat-free life, the results scientific research prove that limitation Animal proteins are good for human health.

People come to vegetarianism for various reasons. I became a vegetarian at will to improve your health. Others turn to vegetarianism for ethical or religious reasons.

Over time, I learned to harmoniously combine my food preferences with the preferences of others. At work, the employees are already accustomed to the fact that I don’t eat meat, and during the lunch break there are many interesting discussions on the topic proper nutrition. I’m the only vegetarian in my family, so I cook meat dishes separately. If I eat porridge with salad, then I add cutlets to the rest of the family members.

Thanks to the chosen eating style, my health has improved, my energy has increased, and I’m always in a good mood :)

It is important to note that There are several types of vegetarianism:

veganism - only plant-based nutrition, sometimes even honey is not consumed;
lacto-vegetarianism – plant-based diet plus various dairy products;
Lacto-ovo vegetarianism - consumes plant foods, eggs, and dairy products.

The vegetarian menu we offer for the week belongs to the most democratic type - lacto-ovo vegetarianism. Try this menu and perhaps vegetarianism will not be scary at all, but tasty, enjoyable and healthy!

Menu for Monday

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Menu for Saturday

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Menu for Sunday

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Shopping list

for a vegetarian menu for the week

Vegetables, fruits, greens

Arugula – 1 large bunch
Cherry tomatoes (can be replaced with regular ones) –600 grams
Tomatoes – 1 kg.
Radishes – 10 pcs.
Lemon – 3 pcs.
White cabbage – 1.5 kg
Red cabbage - 200 gr. (replaceable with white cabbage)
Cauliflower - 800 g (frozen can be used)
Broccoli - 800 g (frozen can be used)
Dried mushrooms – 50 gr.
Oyster mushrooms – 2 kg
Frozen mushrooms – 600 gr. (replaceable with regular ones)
Beetroot – 1.5 kg
Potatoes –3.4 kg
Carrots – 20 pcs.
Onion – 10 pcs.
Green onion – 1 pc.
Red onion – 2 pcs.
Leeks – 2 pcs.
Apple – 10 pcs.
Cucumbers – 8 pcs.
Garlic – 5 heads
Sweet pepper – 3 pcs. (2 pcs. red and 1 pc. yellow)
Frozen pumpkin – 80 gr.
Banana – 2 pcs.
Celery stalk – 5 pcs.
Avocado – 2 pcs.
Cilantro – 1 bunch
Parsley – 3 bunches
Dill – 2 bunches
Mint – 1 sprig
Lettuce leaves – 400 gr.
Zucchini or zucchini – 7 pcs.
Chili pepper – 1 pc.

Nuts, seeds, dried fruits

Pine nuts – 2 tbsp. spoons
Prunes – 100 gr.
Walnuts –200 gr.

Dairy and eggs

Milk - 2 l
Butter -300 gr.
Cottage cheese – 1.5 kg
Hard cheese - 350 gr.
Cream 10% - 1 l
Sour cream – 3 tbsp. l.
Kefir or yogurt – 1 l.
Eggs – 10 pcs.

Groceries, etc.

Oatmeal – 700 gr.
Sugar – 500 gr.
Brown sugar – 120 gr.
Vanilla sugar – 1 sachet
Honey – 1 tbsp.
Vegetable oil -600 ml (sunflower)
Olive oil – 400 ml
Flour – 350 gr.
Baking powder -1 sachet
Boiled condensed milk – 4 tbsp.
Soy sauce – 3 tbsp.
Buckwheat – 2 cups
Vinegar 9% – 7 tbsp.
Peas (dry) –400 gr.
Mayonnaise – 2 tbsp.
Pearl barley – 400 gr.
Millet – 1 cup
Barley grits – 2 cups
Lentils – 70 gr.
Dry beans – 170 gr.
Chickpeas – 120 gr.
Canned corn – 1 can
Canned beans – 1 can
Tomatoes in own juice– 1 jar (420 g)
Olives – 2 jars
Canned or fresh apricots – 6 pcs.
Tomato puree – 8 tbsp. l.

Spices and seasonings

Ground cinnamon - 1 sachet
Coriander – 1 sachet
Thyme – 2 tsp.
Ground paprika – 0.25 tsp.
Bay leaf - 2 pcs.
Cumin (jeera) or cumin – 3 tsp.
Turmeric – 0.25 tsp.
Oregano – 1 tsp.
Allspice – 5 pcs.
Hot pepper - to taste
Black pepper - bag (or freshly ground)
Salt - to taste

The vegetarian menu for the week consists of products of plant origin, mainly grain products, vegetables, fruits, and nuts. Dairy products and eggs can be added. Animal meat, poultry, and fish are completely excluded.
No matter how you decide to eat with or without meat, your diet should always be complete and balanced. The main question that arises with this style of nutrition is replenishing the amount of protein the body needs.
Protein sources include dairy products, eggs, legumes (soybeans, beans, peas), nuts, spinach, kohlrabi, cauliflower and they must be present in the daily diet.
Try to have a salad of fresh vegetables and fruits on your menu every day. Salad is a healthy, tasty and low-calorie food, either on its own or as an addition to any main dish for better digestion and absorption. Let there always be dried fruits, nuts, fresh fruit. My family also likes this tasty and healthy food.

Vegetarianism is not a specific type of diet. It would be more correct to say that this common name classification groups.

People who for some reason are interested in vegetarianism inevitably encounter complex, at first glance, concepts that cause bewilderment and many questions. These concepts are just names of food types.

Main types of vegetarianism:

Lacto-vegetarianism
Ovo-vegetarianism
Lacto-ovo vegetarianism
Veganism
Raw food diet

Fruitarianism
Mono-eating
Mixed
Liquid nutrition

Stages of vegetarianism in more detail:

1. Lacto-vegetarianism

A large percentage of all vegetarians on the planet adhere to this type. Lacto-vegetarians exclude all animal products from their diet, except dairy. Dairy products at this stage remain as the main source of protein. Lacto-vegetarianism, like ovo-vegetarianism, at the moment are the most “protected” types of vegetarian diet. Opponents of vegetarian nutrition cannot prove the harm of these classifications, since dairy or egg products (in the case of ovo-vegetarianism) are not excluded, which contain all the substances and vitamins necessary for us, for example: B12, calcium, protein, omega 3...

2. Ovo-vegetarianism

A type of vegetarianism that excludes all animal products except eggs. Like lacto-vegetarians, ovo-vegetarians believe in consuming animal protein, and egg protein in particular.

Ovo-vegetarians do not perceive egg products as a killing product. The ardent argument of adherents of this type is the lack of life in a store-bought egg, that is, that it is not fertilized and does not have the ability to feel pain, therefore it cannot be slaughter food. But we should not forget that the egg and dairy industry is in any case built on the suffering of living beings. The egg is not directly the product of murder, but is based on the cruel exploitation of animals.

3. Lacto-ovo vegetarianism

A type of vegetarianism that does not exclude dairy and egg products. The easiest in terms of transition and practice. Sticking to this type of diet is much easier than any other, since you can balance your diet without much effort. It combines the two previous types. However, lacto-ovo vegetarianism is considered the most lax.

It is important to note that the ease of switching to any type of vegetarianism does not indicate the superiority of one over the other. It’s just that at this stage a certain type of nutrition is closest to your body.

4. Veganism

One of the strictest types of nutrition. People often don't understand the difference between vegans and vegetarians. The difference is that the concept of vegetarian itself is imprecise and can imply a different diet, while vegans have certain rules nutrition. Veganism is the refusal of any food of animal origin. They allow absolutely none of the above, and also quite often exclude beekeeping products.

In rare cases, a person suddenly switches to veganism. This is usually preceded by lacto- or lacto-ovo vegetarianism. Veganism is most often practiced for ethical reasons. Typically, vegans refuse not only animal foods (meat, fish, eggs), but also animal products such as leather and fur. Pay close attention to labels and do not allow gelatin, rennet, albumin and some other additives.

Veganism also has health benefits. A properly balanced vegan diet is recognized as one of the ways to treat oncology, cardiovascular diseases and much more.

5. Raw food diet

Raw food diet is also a whole separate chapter. It is also called live food. The raw food diet is divided into several more strict subtypes than the main one. The raw vegetarian type of diet excludes all animal products from the diet, and food never passes heat treatment. Drying fruits and vegetables is allowed at a temperature not exceeding 40 degrees, since it is believed that at more than high temperature many microelements die, so food can no longer be considered alive.

A raw food diet is not a meager type of nutrition, as many are accustomed to believe. There are many delicious recipes raw food cuisine. You can sprout grains, eat nuts, dried fruits, even prepare soups, porridges, smoothies, and in general there is an abundance of fruits and vegetables on the shelves, you don’t have to cook anything and it’s already delicious.

A raw food diet, like veganism, is used to treat and prevent many diseases. This type of nutrition is considered the most rational for the human body.

5.1. Fruit eating, or fruitarianism

Fruit eating is probably the most sweet type raw food diet. Fruitarians (it’s easy to guess) eat fruit in more than other fruits. In general, people on a fruit diet eat all plant fruits and greens. Sometimes nuts and seeds remain in the diet, but most often they are not classified as this type of food or are consumed in their green, juicy form. It is quite important to include fruit vegetables and greens in your meals at least in the early stages. Fruits include, for example: cucumbers, tomatoes, sweet peppers; but the roots of plants and other parts important for their life are not consumed as food at this stage.

There is an opinion, supported by various studies, that fruitarianism is a species-specific human diet. WITH anatomical point In terms of vision, taking into account all the processes occurring in the body, a person can be considered a frugivore.

Marva Vagarshakovna Ohanyan, biochemist, environmental doctor, fully supports and offers to practice this type nutrition. When studying the books of Marva Vagarshakovna, it becomes clear what the advantage of fresh fruits is over other living products.

5.2. Mono-eating

A type of raw food diet when a certain amount of one product is eaten at one meal. For example, a few tomatoes or bananas for lunch, a few pears or plums for dinner. Mono-eating is considered beneficial due to the most effective digestibility of foods in one meal. Monoeaters are confident that there cannot be a better combination of micro- and macroelements and vitamins than those that nature has already included in the product, so there is no need to add or mix anything. Several meals completely provide the body with the necessary elements, almost without polluting it with foreign substances. Minimal energy expenditure for digesting food allows self-healing processes to continue, which ensures high immunity. Raw foodists rarely get sick, and the disease process itself, if it begins, proceeds in a mild form, without consequences.

There is a large amount of educational literature about the raw food diet, which can be easily found and downloaded on the website.

One of useful books in the study of nutrition there will be a book by Pavel Sebastianovich “Why cows are predators”. In accessible language, the author talks about the processes occurring in the body along the entire path of food absorption by the body. Scientifically explains which foods should be eaten and why, and which ones should be avoided. The book is recommended reading.

5.3. Mixed raw food diet

A mixed raw food diet, unlike a mono-food diet, gives free rein to imagination. This type of nutrition allows you to invent new dishes from raw foods, of course! All vegetables and fruits, berries, nuts, sprouts, oils, seeds are used. People who adhere to a mixed raw food diet often surprise with their culinary skills. Raw food borscht, cakes, candies, cereals, ice cream... The Internet is full of recipes for all this goodness. The main thing at this stage is to correctly combine products.

One of the most widespread books on a competent raw food diet is “The 80/10/10 Diet” by Dr. Douglas Graham. In it, he argues and describes the most healthy way nutrition.

5.4. Liquid nutrition

Liquid nutrition is most often practiced in short terms How fasting days or cleansing practices. During this period, the diet includes freshly squeezed juices, herbal infusions, liquid fruit or vegetable pulps, and pureed soups.

Marva Ohanyan offers cellular nutrition for practice, which is essentially liquid. This technique is called “Cleansing the body according to the system of Oganyan M.V.” Interesting information can be read here: Through this practice, the body is very effectively cleansed of toxins. Many chronic diseases retreat; even asthma can be cited as an example. Such nutrition has a positive effect on health if it is practiced wisely, having studied the material in advance. But we must keep in mind that liquid nutrition is NOT taken as the main type of nutrition!

What type of vegetarian diet should I choose?

When choosing the type of food, ask yourself the question clearly and clearly: “For what?”

When you answer it, it will be easier to understand which stage is closer to you.

All types of vegetarianism have their own characteristics. Each of them, with a reasonable approach, brings great benefits in life. For practicing people, the question is always the most pressing, since the success of practice largely depends on it. Any topic must always be approached consciously and intelligently.

When we are faced with a choice, we need to clearly formulate for ourselves the reasons that prompted us to make these changes. Someone comes to vegetarianism out of despair; health forces them to give up everything and eat correctly in relation to the body. Other people refuse meat products out of pity for animals. Someone decides to just try for the sake of experience and stays on the path. Yogis adhere to the principle of Ahimsa.

Let's highlight the main reasons why people adhere to vegetarianism:

State of health.
Losing weight.
Religious views.
Ethical principles.
Ecology.
Lack of funds.
Self-knowledge.
Ahimsa.

1. State of health

It’s no longer a secret that vegetarianism in Russia is officially considered a healthy diet. In other countries, this type of nutrition is already widely used for treatment and prevention.

2. Losing weight

By mistake or not, many women and girls come to vegetarianism through an external factor. There is an opinion that by giving up animal products, there is an excellent opportunity to lose weight. In fact, severe weight loss can happen just as quickly as rapid weight gain. In any case, both of these only indicate a mistake, an unbalanced diet. At the right approach human body returns to its typical state, weight normalizes. There shouldn't be any big gains or drops. Watch yourself.

3. Religious views

Many religions prohibit the consumption of meat, and some prohibit eating only a certain type. For example, in the Koran (Islam) there is a ban on pork. Jews also do not eat hare, rabbit, horse meat and several other types of meat. Buddhists and Hindus are vegetarians. Each religion has its own regulations regarding food, which people strictly observe.

4. Ethical principles

Ethical principles are shared among modern people. A conscious attitude towards the consumption of market products determines the refusal of some people from slaughter food, that which was obtained at the expense of the life of another creature. The ethical principle affects not only food, but also clothing, housing (decorative items) and much more. Thus, compassion for living beings is also the reason for vegetarianism.

5. Ecology

Have you ever wondered how animal agriculture affects the ecology of our planet? Its development creates greenhouse effect. IN environment A large amount of waste is released, including methane and CO2, which cause heating of the atmosphere. Livestock farming is leading us slowly but surely to global warming. The constant reduction of forests on the planet is supported by livestock farming. Forests are cleared to create new pastures, and pastures in turn lead to land degradation. Huge volumes fresh water are spent on maintaining and developing the animal industry. To obtain a certain amount of finished meat product, requires many times more water and nutrients than to produce the same amount of grain. Study the issue of ecology. These days it is very important and is becoming more and more important every day.

6. Lack of funds

Lack of livelihood is also a reason for vegetarianism. Countries with low material income, where meat food is a rare "guest" on the table, became the subject of study by Dr. Colin Campbell in the book "The China Study". In his research, K. Campbell proves the health benefits of vegetarian nutrition and the connection between nutrition and diseases of entire countries. His work, The China Study, eventually became known as the Great China Study.

7. Self-knowledge

On the path of spiritual development, it is especially important to fully control your diet. Nutrition can be both a good help on the way and a big obstacle. Pure, light, in other words, sattvic, or blissful (one of the three gunas of nature), nutrition will maintain a clear consciousness, while passionate and ignorant nutrition can create something very viscous and hopeless from our consciousness. It is very important to eat mindfully.

8. Ahimsa

I would highlight Ahimsa as a separate reason, although it can be attributed to the points “self-knowledge” and “ethical principles” at the same time. Still, let's consider it as something separate. Ahimsa means non-violence. This is the very first principle of behavior, according to the Yoga Sutras of Patanjali, the greatest work of yoga. Ahimsa is included in the precepts of yoga - Yamu. Yama and Niyama are considered ethics, something with which it is necessary to begin the path of knowledge and something that should never be neglected.

Himsa is translated as “injustice”, “cruelty”, but the prefix “a” indicates the opposite.

The first rule, the first commandment on the path of spiritual development. It must be followed. But this does not only mean renunciation of violence; ahimsa means a person’s conscious, friendly and attentive attitude towards all living beings. Vegetarianism based on the principles of ahimsa will be the most sensible path.

About switching to another type of food

It is worth remembering that when switching to any type of nutrition different from the current one, the body will be rebuilt. A lot will change on the outside, for example: a person’s behavior, his perception of the world, volume and weight; and also changes will occur inside - in the microflora digestive system. Quite often, the restructuring of the body is accompanied by internal cleansing.

The body quickly throws out the toxins accumulated earlier. This can be expressed in exacerbation of chronic diseases, nausea, headaches, colds, etc. This stage passes, and with it sometimes many health difficulties that may have accompanied the whole life. As a result, immunity increases. Of course, for an easier transition, to avoid an offensive stressful situation for the body, it is recommended to choose the type of nutrition that is most similar to the current type. Thus, if you are an avid meat eater, start with lacto-ovo vegetarianism or lacto-vegetarianism, and after some time (if you think it is necessary) move on to veganism. The transition should be made gradually, giving the body the opportunity to adapt.

It is also worth studying the literature about the type you choose to avoid an imbalance of vitamins in the body.

It’s no secret that vegetarianism itself makes a big fuss among people, but scientists have long explained the benefits of this type of diet, and also told us how to properly balance the diet.