2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Vegetarians do not consume meat and meat products. And like everyone wants to look good. And this happens only when a person is in perfect shape and more precisely - when he reaches the desired weight.
Due to their diet, vegetarians can follow a limited protein diet for no more than 3-4 weeks. Then you need to go back to a variety of foods, nutritionists recommend.
When you are a vegetarian who wants to go on a protein diet, losing weight would be quite difficult. This is due to the fact that most sources of protein are of animal origin. However, following a restricted protein diet is possible as long as clear time limits are set. Restricting for a long period of time in a diet is not healthy, regardless of its type.
The protein diet combines foods with good (slow) carbohydrates, as there are no vegetarian foods that contain only protein. The best vegetarian protein source is tofu, which is inevitably present in the daily menu of every vegan.
Sample menu
Monday
Breakfast: 100 g of raw avocado (can be replaced with 3 tablespoons of olive oil), unlimited tomatoes, 50 g of low-fat tofu. A salad can be prepared from the products.
10 am: medium apple or a dose of soy protein shake.
Lunch: 100 g of boiled brown rice, 150 g of low-fat tofu. They can be mixed and seasoned with fat-free spices. Garnish - tomato and cucumber / cabbage / lettuce salad.
4 pm: A glass of low-fat soy milk.
Dinner - 200 g of thick lentil soup.
Tuesday
Breakfast: 200 g banana.
10 am: A glass of low-fat soy milk or protein shake.
Lunch: 200 g of boiled broccoli, 200 g of low-fat tofu. They can be cooked together, seasoned with salt.
16 h: 50 g of raw walnuts.
Dinner: Boiled 1 cup peas, along with 2 chopped tomatoes. Season with parsley.
Wednesday
Breakfast: 3 tablespoons oatmeal, drenched in hot water, seasoned with half a tablespoon of honey.
10 h: 50 g of raw almonds.
Lunch: 200 g zucchini, 200 g low-fat tofu, baked in the oven, served with dill.
16 h: pear and protein shake.
Dinner: a large bowl of bean stew, cooked without fat or with very little olive oil.
Thursday
Breakfast: 100 g wholemeal bread spread with a raw tomato, crushed with 50 g low-fat tofu and a little salt.
10 a.m.: Protein shake.
Lunch: 200 g baked potatoes, 100 grams of tofu.
4 pm: Apple.
Dinner: Tofu and leek soup.
Friday
Breakfast: 300 g kiwi.
10 h: 50 g peeled raw pumpkin seeds.
Lunch: Stewed 200 g of tofu with 2 chopped tomatoes, 1 tablespoon olive oil, served with basil.
4 pm: 200 grams of raw carrots dipped in lemon juice.
Dinner: 300 g of cooked lentils. It can be prepared with tomatoes, carrots, garlic.
Saturday
Breakfast: Large grapefruit.
10 h: 200 g of raw red peppers.
Lunch: Stewed 200 g spinach with 200 g tofu, seasoned with 1 tablespoon olive oil, salt and spices.
4 pm: 50 g of raw almonds.
Dinner: Stewed 200 g of potatoes with 2 tomatoes, 2 red peppers and garlic. Season to taste.
Sunday
Breakfast: Apple.
10 h: 300 g melon (or apple).
Lunch: 200 g of spaghetti. Season with tomato and tofu sauce. Stewed 100 g of tofu with 2 chopped tomatoes.
4 pm: Protein shake or 50 g of raw hazelnuts.
Dinner: 300 g thick lentil soup.
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