Vegetarian diet taste triggers a feeling of annual leave, maintain slimness and health. Researchers at the American University of Colombia have discovered that the Mediterranean diet protects the heart, blood vessels, and brain.
Vegetarian diet menu has lots of fruits and vegetables, olive oil, whole foods, meat is excluded and occasionally eating fish is allowed. However, the organism is supplied with all the necessary minerals, vitamins, proteins and fiber ballast.
Drink enough fluids! It is best to drink mineral water and herbal teas, at least two liters per day.
With vegetarian diet a pleasure and success is guaranteed. On the day you are allowed to enter 1000 calories: Breakfast 250, an intermediate portion (as selected in the morning or afternoon) 50 calories, lunch 400 calories and dinner 400 300 calories.
Breakfast: sandwich with radicchio and cheese, 1 kiwi fruit. On a slice of whole-wheat bread (60g) put butter and encase it with 30 g of cheese (Edam) and 5 leaves of chicory.
Snack: 200 g melon
Lunch: Summer potato salad. In salted water, cook 250 g small potatoes. Peel, cut into small pieces and mix with 75 ml of hot instant vegetable soup, add 2 tablespoons vinegar and season with salt and pepper. Then cut in small pieces 200 g cucumbers and tomatoes and mix them with potatoes. Add a tablespoon of oil, 100g low fat yogurt and 1 onion cut into slices.
Dinner: Baked tomatoes with feta cheese. Cut in half 500 g of medium-sized tomatoes and place them on baking paper Season with pepper and a little salt. Sprinkle them with the finely chopped spring onions, crushed sunflower seeds and chopped black olives (15g). Break the 75 g feta cheese, and arrange with tomatoes and half grated lemon peel and dried thyme. Bake in oven for 15 min at a temperature of 200 degrees. As addition: 1 slice whole wheat bread.
Breakfast: Flakes with melon. Fry 25 g of flakes and cut 100 g of melon on dice. Mix 200 g fat-free sour milk and a teaspoon of honey and add them into the bowl with the melon and flakes.
Snack: 100 g strawberries, two biscuits and coffee without sugar with 100 ml low fat milk.
Lunch: Omelette with tomatoes. Fry 2 pieces of whole wheat toast and clean 200 g of tomatoes and cut in cubes. Beat together the egg with a little salt, pepper, a tablespoon of ketchup, a tablespoon of chopped herbs and 2 tablespoons light milk. Bake on the seam on a spoon of olive oil. Place omelette on toast, add the tomatoes and onions.
Dinner: Vegetable soup
Breakfast: 2 toast. Burn 2 slices of whole-wheat toast. In one place 30 g of Camembert and two low-calories sliced strawberry. Mix 2 tablespoons of low-fat fresh cheese and 1 tablespoon walnut cream and put on the other toast. Next drink 100 ml of low-calorie multivitamin juice.
Snack: 1 small fruit ice cream (50 g), coffee with 100 ml low fat milk.
Lunch: Tomato soup with mussels. Cook pasta 50 g in the form of shells and cool. Slice 1 onion and 1 clove garlic, together with 50 g mushrooms and quickly fry on the spoon of oil. Add 200 ml of tomato sauce (a conservative) and 200 ml vegetable base. Season with salt, pepper and 1 teaspoon of honey. Cook for about 5 min. Add a tablespoon of chopped herbs and pasta.
Dinner: Vegetables with spices. Boil 50 grams of brown rice. Cut 300 g of cucumber, 250 g tomatoes, 250 g zucchini, 2 onions and 1 clove of garlic. On teaspoons of oil quickly fry the onion and garlic and add the vegetables. Season with 1 teaspoon of vegetable base. Add 6 tablespoons of water and let the vegetables cook about 8 minutes. Drain the rice and stir in 2 tablespoons of chopped herbs, add the vegetables and 10 g of grated Parmesan cheese.
Breakfast: A cup of strawberries and melon. Cut into cubes 150 g of strawberries, 100 g of meat, and serve with 150 g fresh low fat of cow’s cheese.
Snack: Drink of tomato and sesame. 1 teaspoon sesame, if desired sauté briefly with salt and Tabasco and 200 ml of tomato juice mixed with a stirrer. Drink fresh.
Lunch: Greek salad. Mix 2 tablespoons lemon juice, salt, pepper, a pinch of sugar, a teaspoon of olive oil and add 1 clove of garlic. Two young onions cut into slices and mix with 300 g of the small pieces of sliced tomatoes, cucumbers and 300 g of 3 black olives and add dressing. Break the 30 g feta cheese. Next eat a slice of whole-wheat bread (50g).
Dinner: Potato soufflé. Boil 200 g of potatoes and cut into slices. Also, cut into slices 350 g of tomato and folded in layers in a dish for soufflés. Mix 1 tablespoon of the pesto, 1 tablespoon sour cream and 50 ml of vegetable base and pour over the prepared potatoes and tomatoes. Sprinkle with 10 grams grated Parmesan cheese. Bake in the oven at a temperature of 180 degrees about 15 minutes.
Breakfast: Cake with tomato and fresh ricotta. Mix 100g fresh low-fat cottage cheese, 2 tablespoons of mineral water, salt, pepper and a teaspoon of chopped herbs. Cut tomatoes in cubes, mix it with cottage cheese, all together and put on whole-wheat pastry. Next: 125 ml low calorie multivitamin juice.
Snack: Cucumber and rye bread. Slice 150g cucumber and 1 spring onion. Season with salt, pepper, a tablespoon of apple cider vinegar and a pinch of sugar. Eat this with 2 slices of rye bread.
Lunch: Tomato salad with cheese. Cook in salted water 60 g of thin noodles, drain and let it stand. Mix 1 tablespoon vinegar, 1 tablespoon oil, salt, pepper and 1 green onion, cut into slices. Stir in pasta and cool. Cut into cubes 300 g tomatoes and 60 g of low calorie mozzarella. Mix prepared ingredients with dressing and add a few leaves of fresh basil.
Dinner: Cucumbers with cream, potatoes and sesame. Peel 500 g cucumber and cut into sticks. Finely chop 2 onions. In hot oil quickly fry cucumbers and onions. Season with salt, pepper and half a teaspoon of vegetable base. Pour in 125 ml of water. Cover and simmer for ten minutes. Mix 30 g of light sour cream and 2 tablespoons chopped dill. Pour the cream on cucumbers. Boil 225 g of potatoes, cut it into slices and mix with a teaspoon of fry sesame.