There are probably no people who have not heard of vegetarianism. To a person who has never tried this style of eating, it may seem that it is tasteless, insipid, or that such food cannot be eaten. To prove that healthy and proper food can be varied, tasty and satisfying, we have prepared a vegetarian menu for a week.
Vegetarian menu for a week without meat from fish, eggs, fruits and vegetables
Regardless of how we feel about a meat-free life, scientific research shows that limiting animal protein is good for human health.
People come to vegetarianism for a variety of reasons. I became a vegetarian of my own free will to improve my health. Others switch to vegetarianism for ethical or religious reasons.
Over time, I learned to harmoniously combine my eating habits with the preferences of others. At work, employees have become accustomed to the fact that I do not eat meat, and at lunchtime there are many interesting discussions on the topic of proper nutrition. I am 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.
Thanks to the chosen style of nutrition, my health has improved, the amount of energy has increased, and I am 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 used;
- lacto-vegetarian – plant-based diet plus various dairy products;
- lacto-ovo-vegetarianism – plant foods, eggs, dairy products are consumed.
The vegetarian menu we offer for a week belongs to the most democratic type – lacto-ovo-vegetarianism. Try this menu and it is possible that vegetarianism will not be scary at all, but tasty, pleasant and healthy!
Menu for Monday
Breakfast: Oatmeal
Lunch: Carrot puree soup with crispy chickpeas, Salad with arugula and radish,
Snack: Fruit cocktail with kefir and cottage cheese
Dinner: Stewed potatoes with olives and lemon, fresh cabbage salad with apple
Menu for Tuesday
Breakfast: Oatmeal
Lunch: Pea soup with tomato paste; Carrot and apple salad
Afternoon snack: Cheesecakes with condensed milk
Dinner: Potato stew with olives and lemon; Cabbage salad with cucumber
Menu for Wednesday
Breakfast: Barley porridge with banana
Lunch: Pea soup with tomato paste; Fresh cabbage salad with garlic dressing
Afternoon snack: Cheesecakes with condensed milk
Dinner: Buckwheat porridge with egg; Zucchini and tomato gratin
Menu for Thursday
Menu for Thursday Barley porridge with banana Mushroom soup with oyster mushrooms Cucumber and mint salad Broccoli and cauliflower casserole Buckwheat porridge with egg Zucchini and tomato gratin
Breakfast: Barley porridge with banana
Lunch: Mushroom soup with oyster mushrooms, Cucumber and mint salad.
Afternoon snack: Broccoli and cauliflower casserole
Dinner: Buckwheat porridge with egg, zucchini and tomato gratin
Menu for Friday
Breakfast: Oatmeal porridge with caramel apples
Lunch: Oyster Mushroom Soup, Lettuce Salad
Afternoon snack: Broccoli and cauliflower casserole
Dinner: Pearl barley pilaf with mushrooms, fresh beetroot salad with walnuts
Menu for Saturday
Breakfast: Oatmeal porridge with caramel apples
Lunch: Mexican salad with vegetables and avocado. Dark borscht with mushrooms and prunes
Afternoon snack: Charlotte with apples
Dinner: Pearl barley pilaf with mushrooms, fresh beetroot salad with walnuts
Menu for Sunday
Breakfast: Millet porridge with pumpkin
Lunch: Carrot and Garlic Salad Recipe Dark Borscht with Mushrooms and Prunes
Afternoon snack: Charlotte with apples
Dinner: Casserole with beans and mashed potatoes Fresh cabbage salad with apple
Shopping list
for a weekly vegetarian menu
Vegetables, fruits, herbs
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. (replaced with white)
Cauliflower – 800 g (you can use frozen)
Broccoli – 800 g (you can use frozen)
Dried mushrooms -50 gr.
Oyster mushrooms – 2 kg
Frozen mushrooms – 600 gr. (replaced by regular ones)
Beets – 1.5 kg
Potato -3.4 kg
Carrots – 20 pcs.
Onion – 10 pcs.
Green onion – 1 pc.
Red onion – 2 pcs.
Leek – 2 pcs.
Apple – 10 pcs.
Cucumbers – 8 pcs.
Garlic – 5 heads
Sweet pepper – 3 pcs. (2 pcs red and 1 pcs 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.
Grocery, etc.
Oatmeal – 700 gr.