• Skip to primary navigation
  • Skip to main content

Biomanantial

Slimming, Beauty, Medicinal Plants

Main Navigation

Biomanantial

What would you like to find?
Browse by categories
  • Dietetics
    • Edible seaweed
    • Lose weight
    • Healthy Food
    • Diets
    • Syrup sap diet
    • Dietary
    • Vegetarian
    • Macrobiotic Food
  • Health
    • Pregnancy & Parenting
    • Fitoterapia
    • Herb teas
    • Manual therapy
    • Nature Centers
    • Alternative Therapies
    • Chinese Medicine
  • Beauty
    • Hair Care
    • Facial Care
    • Skin
    • Natural Cosmetics
    • Chest, Legs and Buttocks
  • Personal Development
    • Emotional Intelligence
    • Stress and Anxiety
    • Dating and Love
  • Organic Farming
    • Organic Nutrition
    • Natural Life
    • Environment
    • Transgenics
  • Sports nutrition
    • Burn Fat
    • Supplementation
    • Training and Exercises
  • Recipes & Cooking
    • Food Therapy
    • Seaweed Recipes
    • Soya recipes
    • Fruit recipes
    • Recipes with vegetables
    • Recipes with Grains
    • World Cuisine
  • Biomanantial from A to Z
  • All topics

Weekly Vegetarian Diet: 2 Examples

Weekly Vegetarian Diet: 2 Examples
  • Ekonekazaritza - Ecological Agriculture of the Basque Country.
  • Starch and how to combine properly

Published: 11/09/2015 - Updated: 03/20/2017

Author: Miriam Reyes

Vegetarian diets not only imply eating vegetables, but there are a lot of plant foods that can be included in this diet.  You need to be able to cover your nutritional needs while eating vegetarian.

Contents

  • Types of Vegetarianism
  • Weekly Menu
  • Ovo-lacto Vegetarian Menu
  • Strict Vegetarian Diet

Types of Vegetarianism

There are different types of vegetarianism and your diet could vary depending on which type you choose to follow.

Strict vegetarianism: You must avoiding eating any sort of animal product, including those coming from eggs and milk.

Vegan: Similar to strict vegetarians, this diet excludes any sort of animal product, including their derivatives, like milk and honey.  This is often times considered to be a lifestyle more than just a diet because you cannot consume any type of product that comes from animals, regardless of how it is prepared.

Ovo-lacto vegetarian: This diet includes eggs and dairy, but not meat.  Some people choose only to consume eggs, or simply dairy.

Frugivore: This diet is based on fruits and seeds, excluding nearly any type of vegetable except those considered to be fruits, like avocados and tomatoes.

Raw Diet: This diet consists entirely of raw foods, which means that individuals following this diet only eat foods that do not require cooking.  There are a lot of sprouts, seeds, fruits, vegetables, etc., which are included.  Some people also include meat and fish so long as they don’t need to be cooked with heat.

Weekly Menu

Planning a vegetarian diet could be difficult, especially if you’re just starting out.  That’s why having a menu on hand can be a helpful guide for designing your diet.

  • Antioxidant power of Nuts
    MORE IN BIOMANANTIAL
    Antioxidant power of Nuts

Below you are going to see two types of menus that can guide your diet.  Amounts may vary according to each individual’s needs, and we also recommend an expert’s evaluation if you need to use some sort of dietary supplement.

Ovo-lacto Vegetarian Menu

Breakfasts

Monday: Eggs cooked with sautéed asparagus and a cup of natural fruit juice.

Tuesday: Banana smoothie with milk and banana.  You could use plant-based milk, like soy milk, and two pieces of toast with one tablespoon of honey.

  • Recipes with Potatoes
    MORE IN BIOMANANTIAL
    Recipes with Potatoes

Wednesday: Decaf coffee or a tea with oatmeal and a piece of fruit with cottage cheese.

Thursday: Scrambled eggs with green beans, whole grain bread and decaf coffee or a tea.

Friday: One cup of yogurt with fruit and muesli sprinkled on top, 1 cup of tea or decaf coffee.

Saturday: Pancakes with blueberries and honey, and one cup of orange juice.

Sunday: Sautéed potatoes with tomato and onion, whole grain bread and a cup of tea or decaf coffee.

Lunch

1 piece of seasonal fruit or a cup of plain yogurt

One handful of nuts (almonds, walnuts, hazelnuts, etc)

Dinner

Monday: Soy nuggets or croquets with mashed potatoes

Tuesday: Vegetarian hamburgers made from seitan or seeds, and a grilled sweet potato.

Wednesday: Stuffed peppers with onion and cheese, baked.

Thursday: Soy patties with steamed vegetables.

Friday: Vegetable paella

Saturday: Pesto pasta and tomato and cheese salad

Sunday: Spinach tart

Snack

1 oatmeal bar or whole grain cereal bar with 1 cup of tea

1 serving of gelatin with fruit and agar agar

Dinner

Monday: Baked cheese with sautéed vegetables and seed bread.

Tuesday: Asparagus tortillas

Wednesday: Stuffed Portobello mushrooms with cheese and vegetables.

Thursday: Russian salad with olive bread or whole grain bread.

Friday: Stewed zucchini with tomato, onion and cheese

Saturday: Hummus with corn chips

Sunday: Leafy green salad with tomatoes and hard boiled eggs

Strict Vegetarian Diet

Breakfasts

Monday: Oatmeal bards with decaf coffee and a piece of fruit.

Tuesday: Soy milk smoothie with a piece of fruit, sweetened with sugar, and two pieces of toast.

Wednesday: One cup of soy milk yogurt with one apple and a cup of cantaloupe or papaya.  You can sprinkle chia seeds on top if you like.

Thursday: Stir fried mushrooms with tomato and onion, whole grain toast, and juice from fresh fruit.

Friday: Croissant with strawberry or fig jam and one cup of plant-based milk.

Saturday: 1 cup of cooked oats, prepared with soy or almond milk, 1 piece of fruit, like an apple.

Sunday: Homemade walnut flour biscuits and a strawberry smoothie with soy or almond milk.

Lunch

1 piece of seasonal fruit or 1 cup of soy milk yogurt with blueberries

One handful of nuts (almonds, walnuts, hazelnuts, etc.)

Dinner

Monday: Baked cauliflower and sweet potatoes with tofu

Tuesday: Spinach Noqui with tomato sauce and corn cream.

Wednesday: Oatmeal patties and one cup of bean soup

Thursday: Lentil soup with rice and vegetables

Friday: Mushroom risotto

Sunday: Ceviche with cauliflower or soy, with cornbread

Snack

1 cup of tea

1 piece of bread with tomato and spices or hummus

Dinner

Monday: Pita bread filled with sautéed seasonal vegetables.

Tuesday: Mushroom stuffed avocado with peppers, tomato and sautéed onions

Wednesday: Ratatouille

Thursday: Grilled mushrooms with garlic and parsley on a piece of bread

Friday: Olive pate with two pieces of toast

Saturday: Marinated eggplant

Sunday: Rice with banana

1 estrella2 estrellas3 estrellas4 estrellas5 estrellas

(1 votes, average: 4.00 out of 5)

Loading...

About the author

By Miriam Reyes

Miriam Reyes is a professional expert in nutrition and dietetics. She has more than 12 years of experience in caring for patients with overweight and eating problems. She studied at the Universidad del Valle de Atemajac (UNIVA), where she obtained a degree in nutrition. Linkedin profile.

Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie policy

You may also be interested

  • Neck: treatment, prevention and exercises for your health Neck: treatment, prevention and exercises for your health The cervical vertebrae are seven located in the top of the spine, are at the [...]
  • Boils and pimples on your face: fight them naturally Boils and pimples on your face: fight them naturally Boils are very large grains that are formed due to an infection acquired in the [...]
  • Japanese-inspired recipes ideal for varying your diet Japanese-inspired recipes ideal for varying your diet In the last few days I have been searching for recipes that advocate for simplicity [...]

You are here: Biomanantial » Dietetics » Vegetarian » Weekly Vegetarian Diet: 2 Examples

All about Vegetarian

  • Recipes with grape leaves Recipes with grape leaves The grape leaves (vine) are used in Arab and Egyptian cuisine to produce a variety [...]
  • 10 Reasons to be a Vegetarian 10 Reasons to be a Vegetarian Vegetarian and vegan diets are complete and well balanced. It is important that if we [...]
  • Vegetarian Union Label Vegetarian Union Label The solution for those looking for products made 100% vegetarian is coming ... and it’s [...]
  • Vegetarian Babies diets and nutrition tips Vegetarian Babies diets and nutrition tips From an early age, many of the eating habits begin to form that the future [...]
  • Vegetarian recipes for Babies Vegetarian recipes for Babies Feeding babies in a healthy way is really very simple and even fun. It is [...]

Copyright © 2022 · Biomanantial
   
Disclaimer  About Us  Cookies Policy  Privacy policy  Contact  Topics
RIVAS INTERNET S.L. CIF: ESB86492501 Travesía Fortuny, 2. 28300 Aranjuez. Spain.
The services, content and products on our website are for informational purposes only. Biomanantial does not provide medical advice, diagnosis or treatment