Biomanantial

Todo sobre remedios naturales y plantas medicinales

Encabezado Derecho
Navegación principal
Biomanantial What would you like to find?
Browse by categories
  • Dietetics
  • Health
  • Beauty
  • Personal Development
  • Organic Farming
  • Sports nutrition
  • Recipes & Cooking
  • Topics
  • Edible seaweed
  • Lose weight
  • Diets
  • Healthy Food
  • Syrup sap diet
  • Dietary
  • Vegetarian
  • Macrobiotic Food
  • News

Weekly Vegetarian Diet: 2 Examples

Biomanantial
You are here: Home » Dietetics » Vegetarian » Weekly Vegetarian Diet: 2 Examples
By Miriam R. 1 Comments

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

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.

Weekly Vegetarian Diet: 2 Examples

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.

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.

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

Related articles

  • Vegetarian diet Vegetarian diet Today for those who follow this type of diet, being a vegetarian is a philosophy [...]
  • The Vegetarian Diet and Pregnancy The Vegetarian Diet and Pregnancy If you followed a vegetarian diet for some time and suddenly you know you've been [...]
  • Tips for following a Vegetarian diet Tips for following a Vegetarian diet Have you ever been interested in this type of diet, but do not know how [...]
  • Diet and vegetarian recipes for elderly people Diet and vegetarian recipes for elderly people The body undergoes changes at all ages, but whatever the stage of maturity, each body's [...]
  • Leucine, muscle tone and a vegetarian diet Leucine, muscle tone and a vegetarian diet The leucine (Leu), is one of 20 amino acids the body needs to synthesize proteins. [...]
  • Vegetarian diet to lose weight and regain vitality Vegetarian diet to lose weight and regain vitality Following a vegetarian diet for eleven days will not only help to remove excess fat in [...]

The best of Vegetarian

  • Proteins of plant origin Proteins of plant origin A wide range of foods of plant origin contains proteins. At the top are the Soy and its [...]
  • Iron in the Vegan diet Iron in the Vegan diet Dried beans and dark leafy vegetables are excellent sources of iron, with less calorie basis [...]
  • Recipes with grape leaves Recipes with grape leaves The grape leaves (vine) are used in Arab and Egyptian cuisine to produce a variety [...]
  • Vegetarian Union Label Vegetarian Union Label The solution for those looking for products made 100% vegetarian is coming ... and it’s [...]
  • Vegan Cheese Recipies Vegan Cheese Recipies Veganism is not only a style diet but a life philosophy based on respect for [...]
  • Calcium in vegetable-based diets Calcium in vegetable-based diets Healthy bones, strong teeth: achieving this goal is largely dependent on calcium, one of the [...]
  • How to become a vegetarian in 10 steps How to become a vegetarian in 10 steps Beyond that it is for your health, animals, environment or any other reason, you may [...]
  • History of Vegetarianism History of Vegetarianism The origin of the vegetarian diet and dietetics in general is placed at the dawn [...]
  • Fruits and vegetables: how to store them, what to do with them Fruits and vegetables: how to store them, what to do with them The great diversity of available fruits and vegetables can become a problem when it is [...]
  • 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 [...]

Products related with Weekly Vegetarian Diet: 2 Examples

  • Lemon Detox Diet - Save Pack Lemon Detox Diet - Save Pack    You not only lose pounds but you gain health This treatment is ideal for detoxifying [...]

1 Reviews about Weekly Vegetarian Diet: 2 Examples
  1. avatar rating
    Stacy on

    16/11/2015

    I love this!! Often times the hardest part about making lifestyle changes like this is just knowing where to begin, and you guys did a great job of detailing HOW to eat a varied, vegetarian diet! I love that the portion sizes are small too, because all too often we think we need more food than we actualy do.

Write Review

Name: (Required)
E-mail: (will not be published) (Required)

Your Review:

Rating:Poor Excellent
Confirmation code:
captcha image
 (Required)
I accept the rules of participation

You have not found what you were looking for?

   1See comments  
  • Advertising
  • Contact
  • Privacy policy
  • Cookies Policy
  • Rules and Disclaimer

Copyright ©2018 · biomanantial.com

RIVAS INTERNET S.L. CIF: ESB86492501 Travesía Fortuny, 2. 28300 Aranjuez. Spain.

This Site uses Cookies. Cookies are files stored in your browser and are used by most websites to help you personalize your web experience. More information. Accept