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Vegetarian diet for weight loss: nutrition rules, recipes, sample menu

Vegetarian diet for weight loss: nutrition rules, recipes, sample menu

Losing weight, preventing the risk of heart attack or stroke, preventing cancer – a vegetarian diet for weight loss can solve these problems at once. It is enough to refuse the use of dishes of animal origin – fish and meat products, quail or chicken eggs. Simple recipes will help to gain a slim figure and restore health.


  1. Important Nutrition Rules
  2. Disadvantages of a Vegan Diet
  3. About the benefits of plant-based food
  4. Effective Weight Loss System
  5. Approximate diet for a week
  6. Is vegetarianism good for weight loss?
  7. Recipes for losing weight
    1. Tofu rice
    2. Pea Puree Soup
    3. Falafel

Important Nutrition Rules

The vegan diet is based on natural fat burning and body renewal. In one or two weeks, a person will be able to lose up to 10 kilograms, if the menu for each day is correctly composed. To determine the optimal amount of food consumed and correctly calculate the portion size, you will need to acquire a kitchen scale.

For weight loss, you need to calculate the number of calories in each of the dishes. When cooking, you must adhere to the following rules:

  • strictly limit the use of fried foods;
  • minimize the amount of salt;
  • avoid the use of flavoring and spices;
  • replace vinegar with lemon juice.

Disadvantages of a Vegan Diet

Vegetarianism, like any other food system, has certain disadvantages:

  1. Plant protein is only half absorbed by the digestive system, and the process itself takes a longer amount of time. Protein in animal foods (pork / beef) is completely and fairly quickly absorbed.
  2. Medical workers believe that the absence of animal fats in the daily menu leads to a decrease in immunity. Vegetarians are more likely to suffer from colds.
  3. Refusal of meat leads to anemia and loss of calcium. The skeletal system is weakened.
  4. Tips on “how to lose weight on vegetarianism” are not suitable for pregnant women, children, young people who have not reached the age of 30. Growing organisms cannot be deprived of B vitamins, amino acids. Beneficial substances affect the development and normal functioning of organs.
  5. Vegans should understand that the lack of cow’s milk in the diet leads to problems in the nervous or hematopoietic system.
  6. Bloating is facilitated by the predominance of lentils, beans, peas and coarse fiber in the daily menu.

The disadvantages can also include significant financial costs. In order to ensure a complete diet without food of animal origin, it is necessary to incur tangible costs. Doctors advise pregnant women and those planning to give birth to a baby to refuse to eat exclusively plant foods. No specialist can guarantee that a lack of vitamins will not affect the health of the crumbs.

About the benefits of plant-based food

Vegetarian recipes help cleanse the body of toxins and toxins, reduce excess weight and slow down the aging process. The positive aspects of a vegan diet include the following aspects:

  • the consumption of greens, vegetables, fruits and cereals does not allow Escherichia coli and Salmonella to affect the body;
  • vegans live longer than people, in whose diet meat products and animal fats are constantly present;
  • those who prefer to include nuts / grains / fruits / legumes in the menu, saturate the body with nutrients and do not experience a deficiency of important vitamins. In plant foods, there are enough trace elements that normalize the work of all organs;
  • a small amount of cholesterol and fat in such a meal helps prevent the development of cardiovascular diseases and brings weight back to normal.

Effective Weight Loss System

Numerous studies conducted by scientists prove that a meat-free diet helps remove extra pounds and heals the body. Doctors also find the program effective. This is due to limited intake of fats and cholesterol. Supporters of a vegetarian diet for weight loss prefer foods that are rich in trace elements, vitamins, fiber, and dietary fiber.

Vegetable products, unlike animal foods, contain less fat and calories. The consumption of fruits and vegetables can satisfy hunger, normalize peristalsis, improve the condition of the body.

Doctors have shown that patients who adhere to the principles of vegetarianism do not get cancer. Among people who prefer food of plant origin, significantly less hypertensive. They also rarely suffer from heart attacks and strokes.

Approximate diet for a week

Nutritionists advise how to lose weight vegetarian quickly and effectively. In order to make a balanced diet yourself, you need a desire to bring the figure back to normal. As a basis, you can take the menu, which is presented below in the table. It only remains to change the products to those that are indicated in the approximate diet. When compiling the menu yourself, it is worth remembering that the size of one serving should not be more than 500 grams.


High tea
first day
salad of boiled vegetables and vegetable oil, 1 chicken egg
mashed soup with oatmeal and vegetables, sauerkraut / fresh cabbage salad, a slice of rye breadfresh apple and nut mixboiled rice porridge
second day

cottage cheese with fruits / berries, with a little honey

borsch / cabbage soup on vegetable broth, celery salad dressed with flax oil, a slice of bran bread
fruit compote and fruit (except bananas)stewed / steamed seasoned curry vegetables
the third day

rye bread and Adyghe cheese, omelet in the oven

lean mushroom soup, salad with tomatoes and onions seasoned with olive / vegetable oil

fruit and fermented baked milkmashed potatoes with milk
fourth day
cottage cheese with berries / fruits, natural honey as a sweetener

stuffed with vegetables and mushrooms pepper and butternatural yogurt / fermented baked milk with berries or fruits
baked vegetable stew (zucchini, carrots, eggplant and potatoes), sprinkle with lemon juice / vegetable oil

fifth day

boiled chicken egg, vinaigrette with beans and flax oil

stewed potatoes with mushrooms and onions, celery salad, a slice of bran breadberry / sweet fruit kefirvinaigrette with beans and unrefined sunflower oil
sixth day

1 hard boiled egg, a slice of rye bread with Adyghe cheese

boiled rice with vegetables and ghee, a slice of rye breadcompote of dried fruits / berries and 50 g nut assortedbuckwheat porridge in milk with the addition of steamed raisins
seventh day

oven-baked omelet from one egg and milk, natural low-fat yogurt, fruits

steamed buckwheat with vegetable oil, seasoned with lemon juice and olive oil salad of raw vegetables and herbs,berry jelly and biscuit cookiesrustic cottage cheese with honey and low-fat kefir

Dietary nutrition is necessary for those who want to lose weight and acquire good health. Nutritionists are advised to supplement the diet with preparations containing calcium and iodine. It is allowed to diversify the menu with seaweed, fish or seafood.

Is vegetarianism good for weight loss?

It is proved that the weight of meat-eaters is 20% higher than those who prefer plant foods. Products of non-animal origin contribute to weight loss and the removal of toxins from the body. A 10 kg vegetarian diet can be used by both women and men. but you must first consult your doctor.

There are several different types of vegetarian diets that vary in severity. For those who are just starting to change their usual diet, refusing meat food, nutritionists recommend starting with the easiest option. To reduce weight, you must adhere to a diet for at least 7-14 days, after which you can gradually return to your usual lifestyle.

Recipes for losing weight

If you choose vegetarianism as a way to lose weight, then you can not give up animal products for several days. The following dishes will help diversify the diet.

Tofu rice

Tofu rice

For cooking you will need:

  • 2 tbsp. rice;
  • 180 g tofu;
  • 1 medium carrot;
  • 1 tbsp. corn kernels;
  • 1 tbsp. green peas;
  • salt (to taste);
  • 2 tbsp. l vegetable oil.

Cooking process:

  1. Prepare the necessary ingredients.
  2. Rinse and peel the carrots.
  3. Rinse the rice several times in cold water so that the cereals do not stick together during cooking.
  4. Drain the liquid with tofu. The advantage of this cheese is that it does not add excess weight.
  5. Cut tofu into small cubes.
  6. Chop carrots.
  7. Pour vegetable oil into a pan and heat.
  8. Put tofu and fry until appetizing.
  9. Pour vegetables into a pan, cover and simmer for 5 minutes.
  10. Pour rice and fry for about 3 minutes.
  11. Pour about 2 cups of cold water into the pan.
  12. Salt and sprinkle with spices.
  13. Stir the dish thoroughly, cover the pan with a lid.
  14. Cook until liquid has evaporated.
  15. Serve hot.

Pea Puree Soup

Pea Puree Soup

For cooking you will need:

  • 1 tbsp. peas;
  • 2 large carrots;
  • 1 large onion;
  • a bunch of any greenery;
  • 2 cloves of garlic;
  • cooking oil for frying;
  • pepper, salt, other seasonings (to taste).

Cooking process:

  1. Rinse the peas several times.
  2. Pour three glasses of water into the container and pour peas.
  3. Put cook on medium heat.
  4. Peel, wash, chop vegetables.
  5. Finely chop the garlic and herbs.
  6. Make a frying – fry the onion until a white tint appears in vegetable oil, add carrots, cook until golden brown. Last of all, add greens and garlic.
  7. Ready peas to combine with frying.
  8. The dish can be whipped with a mixer.



To prepare a delicious dish of Arabic cuisine you will need:

  • 1 tbsp. chickpea;
  • ¼ bunch of dill;
  • ¼ parsley bunch;
  • 1 medium onion;
  • 1 tsp ground cumin;
  • 4 cloves of garlic;
  • 1 tsp Paprika
  • 1 tsp salts;
  • 100 g sesame;
  • 2 tbsp. l vegetable oil (for frying).

Cooking process:

  1. Soak chickpeas in plenty of water and leave for a day.
  2. Grind greens.
  3. Peel and chop the onion into small cubes.
  4. Chop the garlic.
  5. Put greens, chickpeas, garlic and onions in a blender. Mix until smooth.
  6. Add seasonings and salt to the mixture. Knead well.
  7. Roll wet balls with small hands.
  8. Roll in sesame seeds and fry on all sides in hot oil.
  9. Spread on a paper towel to remove excess fat.

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