How to switch to a vegetarian diet. How to switch to vegetarianism: useful tips

How to switch to a vegetarian diet. How to switch to vegetarianism: useful tips

Any dietician will tell you that diet, change of diet, exclusion from the diet of some products and replacement with others, which often happens when traveling to distant countries, negatively affects not only on digestive system, but also on general condition of the body and well-being.

When a person refuses meat and dairy products, a global restructuring begins in the body, which takes place for quite a long time. In no case You can't just stop eating meat. As with the implementation of any global plans, you need to start small and move towards the goal gradually.

First of all, decide why you are giving up meat: for ethical reasons, due to religious prohibitions, or because of the desire to switch to a healthy diet.

With the first two points, only additional information and your own conscience will help you figure it out, and you can talk about the third in more detail.

When defining " healthy eating» many imagine dietary products and tasteless cereals. In the beginning, you need to get rid of prejudices and understand exactly what is called healthy nutrition, which provides the body with the necessary elements that allow each organ to work without interruption. Considering your illnesses, each person can choose the optimal diet, adhering to which you can not only prevent the disease from progressing but also get rid of it completely.

If a person decides that vegetarianism - that's what he needs, you should start the correct transition to plant foods.

As you become familiar with vegetarianism, you will learn that there are many so-called subdivisions. For example, lacto-vegetarianism allows you to eat dairy products.

Giving up meat, your body will lack protein. You can fill it up by eating more dairy products or legumes.

It is possible to completely switch to vegetarianism without harm to the body. within three weeks.

First, try to give up all semi-finished meat products: sausages, sausages, meatballs, and so on. Then switch to chicken meat, introduce more fish into your diet. Perhaps you will experience slight feeling of hunger at first.

Search the Internet for recipes that will be almost identical in taste to your favorite meat dishes. It's complicated, but by exploring the world of vegetarian cuisine and skillfully using seasonings and spices, you will find the best options.
Learn to cook and eat vegetable soups, stews. At first, focus on the main dishes, try to cook a variety of delicious side dishes and attach small pieces of meat to them.

Get a multivitamin from the drugstore and take it regularly. The fact is that after a sharp change in nutrition the body rebels.

You may feel tired, somewhat "sluggish" and quickly fatigued. Mistakenly, these symptoms are associated with the rejection of meat. This is not at all the case, it's all about a quick change in diet.

If you act gradually, you will easily you can become a vegetarian without feeling discomfort.

Of course, as in the case of any undertaking, it is best to enlist the support of experienced people in this matter.

Ask them about their transition to plant foods, ask them to talk about the difficulties and results, then a personal example can inspire you to new achievements.

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We refuse meat for various reasons: someone because of medical contraindications, someone for environmental, moral reasons, some even follow the latest fashion trends. One way or another, in our time, vegetarianism is becoming more and more popular, and a person who has decided to give up animal products, in order to avoid sudden problems, needs to know all the details regarding this diet.

About vegetarianism

History says that the foundations of vegetarianism arose several thousand years before our era. In the ancient states of North Africa and South Asia, people deliberately refused food of animal origin and clothes made of fur and leather due to religious reasons: they believed in karma, in reincarnation, and that each animal has its own soul; killing a living being was considered the most terrible sin.

This current came to the countries of the European part of the mainland much later: in the middle of the 19th century, a new organization officially emerged in Great Britain - the Vegetarian Society. Initially, Europeans began to refuse meat because they considered it cruelty to the animal world: this was facilitated by the growing interest in the philosophical currents of the Enlightenment. Science and the aesthetic aspirations of society had a great importance on the development of vegetarianism.

Now there is no vegetarianism in its classical sense - nutrition is divided into several types:

1. Veganism - the rejection of meat, fish, eggs, milk, as well as various substances and compounds of animal origin;
2. Lacto-vegetarianism (lat. "lactantia" - dairy food) - the exclusion from the diet of meat, fish and eggs. Allowed to consume milk and dairy products;
3. Ovo-vegetarianism (from the Latin "ovo" - egg) - similar to lacto-vegetarianism, but eggs in any form are used instead of dairy products;
4. Ovo-lacto-vegetarianism is the most "sparing" type of vegetarianism, which involves the use of both dairy products and eggs. Components of plant and animal origin are not excluded.

Vegetarianism is the essence

Becoming a vegetarian, a person completely excludes meat and fish food, and in more rigid varieties, milk and eggs. The main diet includes vegetables, fruits, nuts, vegetable oils; often vegetarians are forced to take biological supplements to maintain health. Be prepared for the fact that the first weeks of vegetarianism are especially difficult - the body needs to get used to it, find a replacement for products that no longer enter it, "hone" itself to work successfully in new conditions.

However, even a typical vegan does not limit his diet to "green" foods - it is necessary to take various nutritional supplements, look for their analogues in plant foods (for example, legumes and nuts must be included in the daily diet of a vegetarian), since some substances in the food consumed by a vegetarian can not be at all.

For most adherents of vegetarianism, this is a life position that reflects not only the daily routine, but also the inner convictions of a person. Many refuse meat, demonstrating their unity with the outside world, participation in the life of the planet and the desire to help all living things. A modern vegetarian, as a rule, does not wear clothing made from materials of animal origin, does not use animal-tested cosmetics, buys environmentally friendly furniture for his home and participates in campaigns to save the natural environment.

Vegetarianism pros and cons

When such an important issue as the choice of a nutrition system is being decided, a person needs to consider the prospects and possible difficulties that may arise. Vegetarianism has a number of advantages and disadvantages.


  • Prolongation of youth - healthy light food with vitamins and minerals slows down the aging process.
  • Acceleration of metabolism - everyone knows that the fiber contained in vegetables speeds up metabolic processes in the body.
  • Feeling of lightness - many are familiar with the feeling of heaviness after eating too tightly, discomfort inside, unwillingness to move once again. This is alien to vegetarians - they always save enough energy, they are easy-going and know how to observe the measure while eating.
  • Mental Clarity - Most vegetarians report an increase in mental activity and improved concentration. Eating vegetables and fruits, you will forever maintain your vigor and inner tone.
  • Slim body - if you do not neglect regular physical exercises, you will be able to maintain muscle elasticity and improve appearance.


  • Deficiency or complete absence of certain vitamins and elements in food - including vitamins B12, D, B2, iron and calcium.
  • Lack of animal protein - vegetarians do not receive proteins of animal origin. In this regard, a person does not receive all the amino acids necessary for the qualitative functioning of the body.
  • Possible disturbances in the work of the stomach - with the wrong transition to vegetarianism, a person risks earning problems with the digestive system.
  • The need for a medical examination - people who have refused meat are recommended to undergo a complete medical examination once or twice a year to avoid problems.
  • The price of the issue - vegetarianism does not apply to a cheap type of food. In addition to various vitamin complexes, a person must consume nuts, vegetable oils, honey, which can cost you a pretty penny.

Why Vegetarianism?

If you have firmly decided to stop eating meat and fish products, then prepare yourself not only mentally, but also physically. Also an important stage is a visit to the doctor and taking multivitamin preparations, subsequent examinations by doctors and testing.

First, no diet compares to a regular diet, especially when it comes to vegetarianism. You simply live by eating right, and this helps regulate metabolism and bring health back to normal.

Secondly, some people do not eat meat on principle because of religious or moral beliefs. By giving up meat, you identify with the natural world. Often, your example can encourage others to choose the path of vegetarianism and start caring about the environment.

Thirdly, this diet implies giving up smoking, drinking alcohol and other bad habits. A vegetarian must necessarily go in for sports and mental activity in order to resist possible destructive processes. Thus, not only the stomach is treated, but the whole body.

Fourthly, there are people in the world who do not like the taste of meat or cannot eat this product. This is more of an individual intolerance than some kind of disease; nevertheless, in order not to once again force yourself to eat hateful food, it is easier to refuse it altogether.

Transition to vegetarianism

Check with your doctor to see if you can switch to a vegetarian diet.

The transition to vegetarianism is a long process, accompanied not only by the rejection of animal products, but also by the beginning of a healthy lifestyle. This can take months for an unprepared person, and this is absolutely normal - take your time, let your body get used to it.

Do everything gradually - for a start, a person refuses fried foods, then minimizes meat consumption, replacing it with fish, and later refuses this as well. Don't rush to cut out eggs and dairy; in general, the same veganism is a fairly rigid diet, so the immediate rejection of all proteins can increase the risk of diseases.

The vegetarian diet is not very balanced - it has a lot of carbohydrates, but very little protein and fat. That is why you need to carefully monitor your diet, eat legumes and soybeans daily, eat in small quantities, but often. Experts say that it is better to switch to vegetarianism in the summer, when there is an opportunity to eat fresh food and not fight with a wild appetite.

And, finally, choosing "greens" instead of meat, a person voluntarily refuses to take many amino acids, vitamins and chemical elements. In this regard, do not neglect to take vitamin complexes as directed by your doctor.

Vegetarianism benefits and harms

Whether vegetarianism does more harm or good is hard to say, especially given that each of us has different requirements and concepts of well-being. There are only a few well-known facts.

For example, vegetarianism can be useful for people with low hemoglobin, overweight, and osteochondrosis. It prevents some heart diseases, improves the functioning of the gastrointestinal tract and cleanses the body of toxins. Increases concentration, improves mood, to some extent teaches discipline and self-control. Becoming a vegetarian, a person eventually becomes more active and cheerful, finds a reason to live right and healthy.

At the same time, there are a number of reasons why vegetarianism is not approved - a lack of nutrients in the body, possible apathy (if the regime is not followed correctly), weakening of the skeleton, loss of muscle mass. Vegetarianism is contraindicated for children, because the growing body needs to receive all the valuable substances and trace elements, as well as for pregnant women - for the development of the fetus, you also need a lot of amino acids and vitamins, which vegetarians lack.

Books about vegetarianism

There are many excellent books written about vegetarianism that will provide you with the necessary knowledge. To get started, it will be enough to stock up on just a couple of them. First of all, you will need an "introductory" book to learn the basics of vegetarianism and a vegetarian lifestyle - this is, so to speak, the theoretical part; This is followed by a practical one - familiarization with recipes and information about vegetarian products.

T. Campbell "Chinese Study in Practice" - using the example of this book, you will learn the basics of proper nutrition and vegetarianism.

K. Sushko "No fish, no meat" - this book can be called a guide to becoming a vegetarian. The writer tells about the reasons for the transition to vegetarianism, overcoming this path, reveals the most important problems related to nutrition.

K. Freston "Vegetarian" is one of the most popular books of our time for potential vegetarians and people who have already found the strength to give up meat. Reveals all the subtleties and secrets of vegetarianism.

Ya. Devi "Dishes of Indian Vegetarian Cuisine" - in India, a huge percentage of the population adheres to vegetarianism, and for many years the culinary specialists of this country have been teaching us healthy eating.

C. Patrick-Goudreau "Call me a vegetarian" - the book contains not only recipes for vegetarian cuisine, but also information about the benefits of many products.

M. Claper "Vegan nutrition - pure and simple" - the basics of vegetarian nutrition are outlined in this book by a well-known foreign scientist and doctor.

E. Kastoria "How to become a vegetarian?" - one of the most valuable books for novice vegetarians and just curious people.

Vegetarianism before and after

Sometimes our goals and expectations do not match the results of vegetarianism, so it is better to immediately determine what changes you can expect as a result:

  • Improvement of the figure - a slender and toned body is often a reason for pride of vegetarians. This advantage is especially appreciated by the young category of the population.
  • Improved skin condition - not everyone can boast of young and clear skin, but raw foodists and vegetarians can rightfully be recognized as people with almost the most beautiful skin.
  • Getting rid of diseases - often in their reviews, vegetarians write about alleviating the symptoms of diseases or that they have completely disappeared. For people with weak immunity or a large number of chronic diseases, this is a weighty argument.
  • An increase in activity, an improvement in mood - lightness, a desire to live and develop, a feeling of joy and comfort - all these qualities are inherent in those who have voluntarily given up animal products.
  • Lifestyle change - and change, of course, in a positive way. A person forgets about his poor quality habits, learns to observe the daily routine, monitors the diet.

In conclusion, although this path is not for everyone, for the most part, vegetarianism contains more advantages, especially when it comes to combating one's own imperfections and insecurities.

Vegetarianism is not the cheapest, but one of the most effective types of nutrition. He teaches unity with the world, discipline, the ability to benefit from each of his actions, up to the last piece of fruit eaten.

Vegetarian video

In order to rationally approach such a serious decision, it is better to purchase literature on the topic of vegetarianism and healthy eating in advance, review your medical card again for serious diseases and contraindications. Remember that you can find an alternative to everything in the world, and if vegetarianism is suddenly contraindicated for you, it is better to avoid unnecessary problems and choose a more gentle option.

How to start vegetarianism?

How to switch to this nutrition system correctly, without compromising health?

These questions are asked by all responsible people who decide to give up meat food. And they do it right.

The transition is not an easy process.

You need to prepare for it - select high-quality information and stock up on knowledge.

So let's get started.

How to start vegetarianism?

1. First try to find out.

5. Learn all about the necessary supplements in the diet of vegetarians, in particular - about.

In general, there is a lot of preparatory work to be done. And all this really needs to be studied if you don’t want to quit vegetarianism in a year due to health problems that began due to an illiterate approach or due to insufficient moral motivation.

Do not think that if you thoughtlessly eat everything except meat, this will guarantee you health and a fulfilling life on a vegetarian diet. It is not so easy to make a high-quality meatless diet, especially for a beginner.

The intestinal microflora and its role in the transition to vegetarianism

In particular, one cannot do without understanding the role microflora of the small and large intestines. Why? Yes, because its representatives - various microorganisms - largely affect the absorption and digestibility of all useful substances from the food entering the body. And exactly those microorganisms that “feed” on our food live in the intestines. By the way, their total weight reaches 2.5 kg.

So, if a person eats a lot of meat, then in his intestines there are mainly bacteroid bacteria, E. coli, fusobacteria, etc. the proteolytic microflora responsible for the breakdown of proteins prevails (if there are too many high-protein foods in the vegetarian diet, then the same microflora will prevail). These are gram-negative microorganisms that provoke the processes of putrefaction in the intestines.

If a person eats mainly fruits and vegetables, then bifidobacteria, lactobacilli, clostridia, enterococci, etc. predominate in his intestines. saccharolytic normoflora prevails, which breaks down sugars and belongs to gram-positive microorganisms. These bacteria inhibit the development of putrefactive and pathogenic microorganisms, synthesize vitamins and bring many other benefits.

As a rule, in an adult who adheres to a certain nutritional system, the intestinal microflora is formed, a certain balance of bacteria has been established, and only slight fluctuations in their numbers occur.

What follows from this?

And the fact that we get used to getting everything we need from certain foods. For example, the body of a person who regularly ate meat and immediately decided to switch to plant foods will not be able to get all the necessary nutrients from it. Simply because the existing bacteria are able to process mainly meat, i.e. high protein food. And others, responsible for the absorption of nutrients from plants, are not yet present in the right amount. It takes time for them to appear.

Therefore, the first days, weeks, and sometimes months (it all depends on the characteristics of the body, Normally, the microbial cycle of population change is from a day to a week.), switching from animal food to vegetarianism, certain problems may arise due to adaptive changes - hair loss, swelling, excess weight, a feeling of insatiability, etc. And all this will correspond to reality. The body gives signals that the existing microorganisms cannot cope with the processing of new food, since the necessary bacteria have not yet multiplied in the right amount. If the adaptation process is significantly delayed, then this may indicate that he does not have enough food from which he could get everything he needs for himself. It is worth carefully considering the diet.

Here is what the doctor of biological sciences writes about this - Grigory Osipov in his work

What to do in such a situation?

The most important thing is to keep the situation under control, regularly take tests, focusing on your well-being. And if there are no visible deviations or they are not critical, then continue to systematically adhere to the new diet. And most importantly, plan it correctly so that the body gets everything it needs from food.

What tests should a vegetarian take?

First of all, a general blood test and determining the level of problematic substances of vegetarians - protein and iron in the blood:

  • serum iron (norm from 8.9 to 31.2 microns / l) - shows how much iron is contained in the blood at the time of the analysis! If you need more accurate data, then you need to donate blood for ferritin - the results will give an idea of ​​​​the iron stores in the body!
  • total protein in the blood (norm: 68-85 g / l) - shows how much protein is in the blood at the time of the test! If you need more accurate data, then you need to donate blood for transferrin - the results will give an idea of ​​the protein content in the blood plasma!

These are the main analyses. If everything is in order, but there are some non-critical changes (for example, brittle and dry hair, hair loss, dry skin, etc.), then the doctor may prescribe additional studies on the content of minerals and vitamins in the body (but keep in mind that all analyzes for vitamins give an idea of ​​their content in the body on the day of blood sampling; such analyzes do not give a general idea).

Or the doctor will determine by the symptoms which vitamins are lacking.

1. For example, hair problems in vegetarians are most often associated with a lack of B vitamins. It is necessary to include an increased amount of foods with these vitamins in the diet.

2. Dull, dry hair in vegetarians is usually associated with an insufficient amount of fatty acids in the diet - especially the omega 3 group. Use linseed oil or supplements containing it.

3. Hair loss (if we exclude hormones and serious diseases) in Veg is usually associated with a lack of protein or stress.

At the end of the adaptation period, with a properly balanced diet, everything should return to normal: hair and nails will become stronger, hair will become shiny again, the body will be renewed. But this, again, only if the diet is made correctly, products that violate the intestinal microflora, such as soda, etc., are excluded from the menu. If, upon completion of adaptation, you decide to abuse sweets, alcohol, etc., then this can again lead to a violation of the microflora and a repetition of problems. So be careful what you eat. Be healthy!

When a person wonders where to start with vegetarianism, this indicates that he has already made a decision to refuse meat and fish food. If there is no such solution, the transition to vegetarianism will be problematic.

How to start vegetarianism

1. Realize right

4. Avoid fried, baked and smoked meats

Roasting and smoking are cooking methods that give that “unique” taste to meat dishes. Both lead to the burning of protein structures and the formation of carcinogens.

It has been proven that fried and smoked meat contributes to cancer.

To properly switch to vegetarianism, give up these cooking methods.

Just boil a piece of any meat without spices and seasonings and eat. You will understand that it is not tasty.

5. Stop using salt

Salt does not allow you to appreciate the real taste of food. Continue the experiment with boiled meat. Now don't salt. Agree: if it was “not tasty”, then it became “completely tasteless”.

At this stage, those who have decided to switch to vegetarianism begin to open their eyes.

Meat without salt and seasonings is not tasty food

In addition, this food is difficult to digest and harmful. There is no reason to eat meat products.

6. For you, there is no difference between types of meat, as well as meat and fish

From the point of view of nutrition, there is no fundamental difference between what ran, what flew, and what swam. Do not fall for the deception that chicken is a dietary product, and fish is a storehouse of healthy fatty acids. Yes, chicken is more dietary than pork, and fish contains omega acids.

But chicken has as much cholesterol as beef. The level of cholesterol in some types of fish exceeds chicken and beef - 3 (!) times.

In order to properly switch to vegetarianism, one should not first give up pork, then beef, then chicken, etc. If you go this route, you will keep jumping from one species to another until you get bored, and eventually become a vegetarian.

From the very beginning, make it clear to yourself that all meat and all fish are undesirable foods. No meat and no fish have advantages over each other.

7. Change your diet

As a rule, after giving up meat-eating, the question arises: what to cook?

You will be surprised, but a vegetarian diet is much more diverse than a meat-eating one. When preparing food, vegetarians have the opportunity to combine products with each other in different ways, resulting in dishes with different tastes. In addition, you can experiment with the ratio of products in the pan and also get dishes that differ in taste.

Your vegetable stew will always turn out different depending on the variety and ripeness of vegetables, their combination and ratio.

Side Effects of Going Vegetarian

1. Deficiency of protein and amino acids

As a result of the rejection of meat and fish food, you will find yourself in a state of lack of protein and amino acids. The side effects of switching to a vegetarian diet need to be offset by plant-based alternatives.

The main sources of protein and amino acids for vegetarians:

  • Legumes (lentils, peas, chickpeas, beans, mung beans) - about 20 g per 100 g.
  • - about 18 g in 100 g.
  • Proteins of chicken eggs - about 4 g in the protein of one egg.

The minimum 60 g is easy to dial.

Amino acid deficiency is theoretically possible in vegans who do not consume animal products such as cottage cheese and eggs.

2. Fat deficiency

If you decide to go vegetarian, you will significantly lose in the number of incoming calories due to the absence of fat.

The main sources of fat for vegetarians are:

  • Vegetable oils
  • Nuts and seeds

The required daily 80 g of fat is 6 tablespoons of vegetable oil.

Small amounts of proteins and fats are found in many foods: bread, rice, pasta, cereals, etc.

3. Deficiency and B12

Both vitamins are present, for example, in cottage cheese. Therefore, deficiency can only occur in vegans.

You can take vitamin B tablets. Vitamin D can be obtained by short exposure to the sun.

4. Slimming

A side effect of switching to a vegetarian diet, if you do not eat flour products and sugar, is weight loss. Meat is very high in calories: the energy value of a 200-gram piece of beef can reach 500 kcal, pork - up to 1000 kcal. The absence of such astronomically high-calorie food will have a positive effect on appearance and general condition.

Vegetarianism is the best way to lose weight.

5. Lifestyle change

For many, the transition to vegetarianism was the beginning of a big change in life. The absence of meat in the diet makes a passive person more mobile and active, and too active, on the contrary, calms.

A side effect of going vegan is realizing that eating vegetables, drinking mineral water is much more enjoyable than eating sausage and lying on the couch staring at the TV.

Vegetarianism normalizes lifestyle and physiological processes.

In the next video, a vegetarian, based on personal experience, will tell you how to properly motivate yourself to become a vegetarian, and how to switch to a vegetarian diet with the least stress for the body.

Vegetarianism is a very common food system throughout the world. It is based on only two main considerations, which we will discuss later.

The principle of non-violence, the ethical principle

In fact, this is a 100% conviction that killing for the sake of obtaining food is unacceptable.

In addition, in recent years, more and more vegans have been ditching not only animal food, but also natural-based wardrobe items, cosmetics, and other chemicals supplied by companies that test their products on animals.

The principle of non-violence is a 100% conviction that killing for the sake of getting food is unacceptable

This principle helps people to be convinced that their daily activities do not cause any harm to the animal world.

The second principle is the so-called principle of health.

This refers to both the physical aspect of health and the spiritual. This principle can be illustrated by the well-known aphorism which says: you should eat to live, not the other way around.

Adhering to the principle of health, adherents of the vegetarian diet observe certain rules regarding the choice, method of preparation and use of food; and besides, they pay attention to their psychological comfort.

Note! Switching to a vegetarian diet should not harm the body. Therefore, you should draw up a balanced menu, choosing a complete replacement for the products that you have to give up when switching to vegetarianism. A new, unusual menu for every day should ensure a safe transition to a new nutrition system without causing harm to the body.

Sources of vegetable protein

So, where should a person start who has realized that it is vegetarianism that is the best way of life for him? Such a beginner needs to remember that the body will not immediately adjust to a new diet. The rebuild will take at least 3 weeks.

Therefore, the transition to a complete rejection of meat products during these 3 weeks should be smooth, since a sharp transition “from tomorrow” can cause significant harm to the pancreas. To begin with, you should simply make fewer days with meat food per week; and the missing replace part of the meat with fish.

In the future, gradually refusing meat and fish, one should not just exclude them, but replace them with other products containing a sufficient amount of protein - for example, soy products, cottage cheese, cereals, nuts, mushrooms, legumes.

Foods rich in iodine and phosphorus should be added to the diet, because these elements will no longer be supplied with fish.

Products containing iodine

It is advisable to replace butter with peanut butter. Bread and pastries should not be completely excluded. So, there are recipes that do not involve the use of eggs.

What to exclude from the diet

So, the decision to switch to a vegetarian diet has been made. What diet are you following now?

Vegetarianism means exclusion from the diet the following products:

  • meat;
  • bird;
  • fish;
  • seafood of animal origin.

Some vegetarians also do not use:

  • milk products;
  • eggs.

You should create a balanced menu, choosing a complete replacement for the products that you have to refuse.

In doing so, one should distinguish between:

  • veganism- adherents consume only plant-based products;
  • lacto vegetarianism involves the consumption of dairy products, which are products of animal origin;
  • ovo-vegetarianism- this menu provides for the consumption of eggs every day;
  • lacto-ovo vegetarianism allows the consumption of both dairy products and eggs.

Advantages over diets

Why Vegetarian Diet Helps You Lose Weight?

The reasons are as follows:

  1. Regular intake of a sufficient amount of vegetable fiber in the body, which improves the proper functioning of the gastrointestinal tract.
  2. Low calorie plant foods.
  3. Substances contained in plant foods remove toxins from the body.
  4. Plenty of vitamins and minerals.

Vegetarianism is also a reason to dream up in the kitchen. The menu for every day can be diversified due to modifications of both previously familiar dishes, and due to new ones that can be gleaned from numerous culinary manuals, or invented by yourself.

zucchini soup

This is a very easy to prepare dish containing very few calories.

zucchini soup

Zucchini should be cut into cubes and placed in boiling water. After boiling, cook for 5 minutes, then add 1 tablespoon of flour and vegetable oil. And after 5 minutes - fresh herbs. Ready zucchini soup should brew a little, so it will be more aromatic.

Stuffed bell pepper

Vegetables should be freed from seeds and stuffed with minced meat. As a filling, put a finely chopped mixture of asparagus beans, cabbage and lettuce leaves and fresh herbs.

You can steam stuffed peppers, or you can stew them in a saucepan

If you want to be spicier, you can make a filling of boiled beans and Korean carrots. You can steam stuffed peppers, or you can stew them in a saucepan. Serve on the table, after sprinkling with fresh herbs.


Grated and squeezed from the juice of raw potatoes mixed with 1 tbsp. l. flour, finely chopped onion and 1 egg; salt. Stir, form not too thick cakes (cutlets) from the resulting mass and fry until golden brown in a small amount of oil.

Draniki can be served with vegetarian sour cream and herbs

A small amount of garlic or grated ginger will add spiciness and piquancy to dishes.

Vegetarian Sausage Recipe

Meat of different varieties is considered, in principle, an indispensable product for a modern person, since it contains animal proteins and other essential elements, without which the full operation of the internal systems of the human body is simply impossible.

There are many different recipes for "sausage" products from fruits and vegetables, which can also be prepared at home.

At the same time, for certain reasons, people sometimes have to refuse such a product, moreover, someone refuses meat products consciously for some “ideological” reasons, and someone is temporarily not recommended by doctors to eat meat food.

In all the above cases, you have to look for an alternative to meat dishes, and this is not easy to do. True, now a way out has been found, and manufacturers, who constantly listen to the wishes of consumers, are increasingly offering "sausage" products that do not contain a single gram of meat.

A wide variety of recipes for “sausage” products from fruits and vegetables have also appeared in the bowels of the Internet, which can also be prepared at home without any difficulty.

So, housewives can please their family with a vegetable "sausage" of their own production, and You can prepare it from the following foods:

  • medium-sized beets (one piece);
  • sesame or some other vegetable oil (52 g);
  • peas of the highest quality (190 g);
  • chopped dried marjoram (half a teaspoon);
  • filtered water (620 ml);
  • table salt;
  • large garlic cloves (three pieces);
  • cardamom (half a teaspoon);
  • freshly ground black pepper (half a teaspoon);
  • grated nutmeg (half a teaspoon).

To begin with, you should prepare a full glass of peas of the highest quality., then it should be poured into a frying pan and calcined for five minutes without using oil.

Grind the calcined peas into fine flour, then pour three glasses of filtered water into this loose mixture, mix everything and cook the porridge for seven minutes on a fairly low heat.

Roast peas without oil

On a grater with the smallest compartments, wipe the previously peeled beets, then squeeze the juice out of it through nylon or gauze in the amount of one tablespoon. Cool the cooked pea porridge, then chop the garlic very finely, then mix it with spices.

Add all the spices in the required amount to the cooled mashed peas, add sesame or other vegetable oil, as well as freshly squeezed beet juice, and then beat all these components with a blender until smooth.

In a plastic bottle from under some kind of soda, in which the neck was previously cut off, put pale pink pea puree.

A good example of how to put pea puree in a plastic bottle

Tamp the vegetable mass in a bottle, then additionally wrap this container in cling film so that the puree does not become covered with a hard crust, and then place the cooked sausage product in the refrigerator for the whole night.

Menu for every day

A healthy menu is what many people switch to a vegetarian diet for.

The menu for each day might look like this:

1 day

Morning: 25-30 g oatmeal flakes, fresh fruit salad.

Dinner: boiled potatoes (in uniform).

Dinner: vegetable stew (150 g), fresh fruit.

2 day

Morning: salad of fresh vegetables, sprinkled with vegetable oil, diet bread.

Dinner: Pasta (preferably from coarse flour), canned green peas or corn.

Dinner: boiled rice with stewed vegetables.

3 day

Morning: Porridge, baked apples.

Dinner: Fruit salad, diet bread.

Dinner: Spaghetti with herbs and garlic (or ginger).

Day 4

Morning: Fresh vegetables baked in the oven or on an electric grill.

Dinner: Boiled rice or buckwheat with zucchini caviar.

Dinner: Vegetable salad with boiled red or white beans.

Day 5

Morning: Vegetable (for example, carrot) casserole.

Day: Braised cabbage.

Evening: Spaghetti with canned peas (or corn).

Day 6

Morning: Draniki.

Dinner: Seasonal grilled vegetables.

Dinner: Fruit salad.

Day 7

Morning: Baked apples, with honey or jam.

Dinner: Zucchini soup with fresh herbs.

Dinner: fresh vegetables, fruits.

Effects of vegetarianism on the body

Vegetable products contain a large number of substances useful for the body.

This is due to the beneficial effect of such products on the body:

    • ensuring optimal blood glucose levels;
    • promotes the elimination of toxins from the body;
    • normalization of blood pressure;
    • normalization of the gastrointestinal tract.
Plant products contain a large number of substances useful for the body

What results can be expected:

  • establishing the optimal level of blood pressure;
  • due to the normalization of the gastrointestinal tract, constipation is relieved, the symptoms of chronic diseases of the digestive system disappear;
  • beneficial effect on the immune system;
  • getting rid of excess weight and congestion;

Important to remember that achieving positive results after switching to a vegetarian diet can only be expected with a balanced diet. That is, all products of animal origin excluded from the menu should be replaced with equivalent vitamins, minerals, proteins, fats and carbohydrates.

The menu for every day with vegetarianism should be made taking into account all the needs of the body and daily energy consumption.

What to do to not eat too much

Some simple rules can help:

  1. Sufficient fluid intake should be consumed throughout the day; it is better if it is plain water.
  2. It is necessary to calculate the required number of calories so that the diet has the “correct” energy value. Keeping a food diary can help you keep track of your calorie intake.
  3. The reason for eating should be only the feeling of hunger, and not boredom, stress, other emotions, or just free time.
  4. Let one serving be the amount of food that fits on one small plate; more frequent meals in small portions will contribute to the optimal mode of digestion.

How to diversify food

It is in order to improve their diet that most people switch to vegetarianism. The menu for every day should be healthy and varied and include the required amount of proteins, fats and carbohydrates.

The menu for every day with vegetarianism should be made taking into account all the needs of the body and daily energy consumption.
  1. Having abandoned the stereotypical “hot + garnish” scheme, you should prefer independent dishes - stews, casseroles.
  2. The use of a variety of sauces in cooking.
  3. Use when cooking as many different fruits and vegetables as possible, including exotic ones; Do not limit yourself to the usual zucchini with potatoes.

How not to break loose at the holiday table

Everything will depend on how strong the convictions of each particular vegetarian are. If he has sufficient motivation, and Diet is varied and nutritious, such problems should not arise. If the menu for every day is compiled correctly, then vegetarianism will not cause discomfort, and, accordingly, there will be no “breakdowns”.

Important to remember! Regardless of the views that a person prefers to adhere to, the menu for every day should be complete and balanced, no matter if he adheres to vegetarianism, or some other diet. Only then can nutrition be considered healthy.

Whatever nutrition system you choose, we wish you good health and good mood!

In this video you can get acquainted with vegetarian dishes:

This video will help you diversify your diet:

Step by step recipes for vegetarians in this video:

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