vegetarian diet, unlike many other, well-balanced: the protein content is 15-20%, vegetable fat - less than 25%.Also do not forget about the individual approach to their health.What suits one is not always good for the other.Therefore, to develop a system of their vegetarian diet with a dietician based on age, profession, lifestyle, as well as the propensity to disease, tolerance of certain products.
first option.120 g of millet porridge with 1 glass of boiled milk, 1 banana, and 150 g of fruit juice.
second option.1 bread roll from wheat flour, 10 grams of jam and 1 cup of rose hips tea.
third option.120 g of buckwheat porridge with 1 glass of boiled milk, 10 g of honey, 1 orange.
fourth option.Boiled egg, 20 grams of spinach leaves, 100 g of pineapple juice.
fifth embodiment.250 g of dried fruit, pre-soaked in warm water, 150 grams of yogurt.
Brunch plan for 11-12 hours. It can be a little more substantial and contain about 300 calories.
first option.30 g boiled potatoes, 30 grams of mushrooms,
second option.Salad of 100 g of sauerkraut, and 50 grams of boiled beets, 100 g of fruit juice.Sauerkraut before eating did not wash with water, so you can wash away all the vitamins and minerals - the energy value of the product.
third option.20 g low-fat cheese brine, 1 bun of whole grains, avocado or apple.
fourth option.100 g fat-free cottage cheese, 15 grams of dried apricots, 100 g of yogurt.
fifth embodiment.Salad of tomato and green bell pepper, 1 bun of whole grains, 1 apple.
For lunch you can cook millet or buckwheat porridge, salad from fresh carrots, beets and radishes, barley pancakes.A very useful salad of cabbage, especially broccoli.For dessert, cook something nice fruit with honey, yogurt or fruit salad.
For dinner you can eat something that is not more than 400 kcal.
first option.150 g of beans, braised with lettuce, 1 oat patty, 1 cup of mint tea.
second option.1 baked potato, 1 millet pancake with spinach, 1 cup of grape juice.
third option.130 g of cooked oatmeal, 1 cup of boiled milk, 1 slice of bread from whole grains.
fourth option.1 oat cake, 100 g fat-free cottage cheese, 25 grams of shelled walnuts, 1 cup of yogurt.
fifth embodiment.Sweet millet porridge with fresh raspberries, 100 g of yogurt.
In the view of people who are familiar with vegetarianism only by hearsay, the impression that this kind of food is insipid.This makes the vegetarian diet for many unattractive.But in reality things are not so uniformly in the diet of vegetarians.In the capable hands of masters any dish becomes appetizing and delicious, you need only know the little secrets of this kind of cuisine.