10 recipes for popular vegetarian dishes, daily diet and sample menu for the week

Philosophy and varieties of vegetarianism

Recently, plant-based nutrition has become popular everywhere.
Vegetarianism is a common type of diet throughout the world. Stores sell many products that are designed specifically for people who follow a predominantly plant-based diet.

Not everyone understands why followers of this movement adhere to such strict rules in food. Others, on the contrary, want to join the movement and also change their lifestyle.

The philosophy of vegetarianism is to minimize the exploitation of animals, that is, it carries humanistic goals. Also, adherents of the movement care about nature and the environment, since the spread of livestock farming has a negative impact on the environment.

Many more vegetarians monitor their health, which is why they come to this lifestyle. They give up not only junk food, but also bad habits, force themselves to exercise, watch their figure, etc.

How to replace meat and fish?

Meat, poultry and fish are sources of large amounts of protein. The average person gets his daily protein intake from these foods.

Vegetarians are advised to consume more plant protein:

• nuts;
• legumes;
• cereals;
• cereals, etc.

It's actually not that hard to replace animal foods in your diet. The main thing is to develop a habit. For example, buy different nuts every day and eat at least a handful a day.

You also need to plan your diet, that is, calculate the amount of proteins, fats and carbohydrates in advance. You can do this yourself, taking into account the person’s lifestyle and body weight.

Diet food

Dietary nutrition is a menu that is competently compiled by a specialist, which is aimed at losing weight or maintaining health. Basic rules of dietary nutrition:

1. Proper eating regimen. There should be 3-4 hours between breakfast, lunch and dinner.
2. Avoiding late dinners. The last meal should be no earlier than 3 hours before bedtime.
3. Food must be chewed thoroughly.
4. Fasting day once a week.
5. Refusal of fried, floury, high-calorie foods.
6. Balanced diet. The amount of proteins, fats, carbohydrates should be within normal limits.
7. Sufficient amount of water.

Important! Don't forget about sports. It is not necessary to exhaust yourself with hard workouts in the gym; it is enough to do morning exercises and walk more.

How to maintain a balance of vitamins and minerals?

To maintain your health, you need to eat more raw vegetables and fruits , more nuts and grains. Also eat less fat, flour, and sweets.

It is recommended to undergo tests from time to time for preventive purposes. After a sharp refusal of animal food, hemoglobin may decrease.

He is supported on a plant-based diet with a large amount of greens, pomegranates, and cereals, as they contain iron. It is very important to eat so that the body has enough vitamins and minerals. For example, with a lack of vitamin C, hemoglobin can be greatly reduced, even if you drink it in capsules.

Vegetarians, as well as people with other types of nutrition, are recommended to take courses of vitamins in order to prevent deficiency of certain elements . Particular attention is paid to vitamins A, B, iron and calcium.

Vegetarianism has a positive effect on health if you eat a varied and balanced diet. Many doctors follow a plant-based diet and promote it to their patients. Although many people may have different opinions on this matter.

Sample vegetarian menu

This meal plan is suitable for vegetarians who avoid eating meat and fish.

Breakfast

The ideal breakfast for a vegetarian is oatmeal or muesli. Pour boiling water over a few tablespoons of flakes and let steep for 2-5 minutes. Add chopped fresh fruits, nuts and dried fruits to the finished porridge. The finished dish can be seasoned with yogurt or kefir.

Also an excellent option for a vegetarian breakfast would be dumplings prepared with cherries, potatoes, cottage cheese, and mushrooms. You should not buy ready-made dumplings in the store; it is better to take the time to prepare them on the weekend and freeze the ready-made dumplings so that you can enjoy a delicious home-made vegetarian breakfast during the week.

Let's look at a sample vegetarian menu in the next video.

Dinner

For lunch, it is useful for both “meat-eaters” and vegetarians to eat soup. However, the first course should not be cooked in meat broth, but with the addition of vegetable oil. An excellent alternative would be mushroom or bean soup, or vegetable puree soup. In the summer, vegetarians can prepare okroshka for lunch, which has a large number of variations, so the menu does not lose its variety.

Snack

A cheese sandwich or a hot egg sandwich is a good snack. To prepare it, cut out the middle of a slice of bread, fry the crust and crack an egg inside. Sprinkle the finished sandwich with grated cheese and herbs.

You can also prepare a sweet version of the cold snack. Add sugar, vanilla and chopped fruits (nuts, dried fruits) to the cottage cheese and spread the resulting mass on a slice of bread.

You can diversify any, even the strictest vegetarian menu, with the help of salads, the preparation of which does not take much time, and the ingredients can be varied depending on your imagination. For example, you can make a salad of cauliflower, cucumber and radish, season it with sour cream or olive oil, and add herbs. To replenish protein, you can prepare salads with lentils, beans, and hard cheeses.

Dinner

For dinner you can prepare mashed potatoes and vegetable cutlets. Pair it with a salad or light appetizer. Another option for a vegetarian dinner is a portion of porridge and a glass of milk or fermented milk drink.

As you noticed, a vegetarian menu can also be varied and healthy, the main thing is to maintain a balance of nutrients. Be aware of vitamin and mineral supplements that will compensate for certain nutrients that cannot be obtained from plant foods.

And devote time to training in the gym - it is equally useful for “meat-eaters” and vegetarians!

Diet for the day and sample menu for the week

Vegetarians, like people with other types of nutrition, are recommended to take courses of vitamins in order to prevent deficiency of certain elements.
The diet for a vegetarian is compiled on the same principle as for a person who eats meat and dairy products. It may vary depending on the severity of the type of nutrition, as well as individual characteristics. If there are any health problems, then the list of products is compiled taking this factor into account.

You can eat the same thing, but replace the usual ingredients with plant-based ones. Instead of cow's milk, add soy, nut or rice milk.

Replace the meat with soy texture too. They may taste strange at first, but you can get used to it.

It is important to learn how to properly prepare such food, because it is different from the usual.

It is not prohibited to use spices, sauces, seasonings and other additives for taste.

It is advisable to immediately create a menu for the week ahead , so that later you don’t have to think about recipes and dishes, eating according to plan. For several days you can cook soup, simmer stews, bake something floury, prepare side dishes and snacks. It is not recommended to make portions for seven days in advance; it is better to take care of yourself for 3-4 days, and then eat fresh.

Vegetable dishes will not stay in the refrigerator for a long time and will quickly spoil. If a person leads an active lifestyle or plays sports, then he should buy vegetable protein powder or eat more beans, nuts, and grains.

Be sure to read: Is it possible to lose weight if you don’t eat bread and sweets: how quickly, menu for the day, results for the week and month

Below is a sample vegetarian menu for the week:

The most delicious vegetarian lunch recipes

Vegetarian cuisine is rich in a variety of dishes. At the same time, you can easily choose an option not only for breakfast, but also for lunch, for example, all kinds of soups, cabbage soup, lean pastries, etc. When creating your diet, add the following simple and tasty recipes to the menu. They are easy to prepare, consist of affordable ingredients, and as a result have an excellent taste. Vegetarians and vegans will definitely like it.

Lenten cabbage soup

Compound:

• Sour cabbage – 700 grams.
• Mushrooms – 50 grams.
• Onion – 2 pieces.
• Carrot – 1 piece.
• Olive oil – 4 tablespoons.
• Salt, spices - to taste.

Cooking:

• Finely chop the cabbage if it is too large for soup. Place in a saucepan with a thick bottom and walls, pour in vegetable oil and half a glass of plain clean water. Mix everything thoroughly and send it to the oven, preheated at maximum temperature. After a couple of minutes, reduce the heat to low (about 120 degrees) and cook for about three hours.
• We take porcini mushrooms for cabbage soup. Fill them with hot water and leave for half an hour. Then turn on the heat and simmer on the lowest heat for about an hour. We take out the mushrooms and cut them into pieces of any shape. Be sure to strain the broth.
• Finely chop the vegetables and fry until golden in a small amount of vegetable oil. Add boiled mushrooms to the vegetable mixture and fry for another 15 minutes.
• We send the prepared frying to the stewed cabbage about half an hour before it is ready. Pour in a little mushroom broth if it is a little dry after the oven.
• Boil the rest of the mushroom broth and add the prepared cabbage mixture with frying. Cook everything for about 30 minutes until fully cooked.
• Serve with chopped parsley and garlic.

Bean soup with unusual dressing

Compound:

• Black beans – 400 grams.
• Onions – 3 pieces.
• Garlic – 3 cloves.
• Cilantro – 1 bunch.
• Vegetable oil – 5 tablespoons.
• Oregano, bay leaf, hot pepper, salt - to taste.

For refueling:

• Zira – 1 teaspoon.
• Red and green chili peppers - 1 each.
• Garlic – 2 cloves.
• Cilantro - stems from a bunch.
• Oil – 150 milliliters.
• Sweet paprika – 1 teaspoon.
• Salt - to taste

Cooking:

• Soak the beans in advance and leave for about 8 hours. Next, rinse, place in a saucepan, add two liters of water at room temperature and boil. A few minutes before the end of cooking, add a bay leaf for a spicy taste.
• Chop the onion and garlic. Heat a frying pan with a drop of vegetable oil and fry for 10 minutes until nicely golden. Add some fresh garlic and oregano. Fry for another five minutes until done, remembering to stir constantly.
• Place the roast in a pan with beans. Discard the bay leaf and cook for 40 minutes.
• Prepare the dressing: remove the seeds from the peppers and cut them into small pieces, chop the garlic and herb stems. Heat a frying pan, throw cumin into it and add oil. Next, we send in the pre-prepared garlic and cilantro stems. Mix everything, remove from heat and add chopped peppers, salt and paprika. Mix again and leave for half an hour.
• Are the beans completely softened? Add chopped cilantro, salt and pepper to the soup. Grind half of the vegetarian dish with an immersion blender. You can do this right in the saucepan.
• Pour into portioned plates and serve. Bon appetit.

Brown rice with mushrooms

Compound:

• Rice cereal - 2 cups.
• Porcini mushrooms – several slices.
• Champignons – 300 grams.
• Oyster mushrooms – 300 grams.
• Feather beam – 1 large bunch.
• Garlic – 4 cloves.
• Worcestershire sauce – 1 teaspoon.
• Vegetable oil, spices - to taste.

Cooking:

• Place the porcini mushrooms in a saucepan and add five glasses of clean water. Let it brew for 15 minutes and boil for about 10 more. After that, remove the mushrooms from the broth, chop them and send them back again.
• Add brown rice to the broth and cook as directed on the package. If you have extra time, wrap the cereal removed from the heat in a towel and let it stand for 20 minutes. Otherwise, leave for 5 minutes just on the stove with the heat off.
• We wash the oyster mushrooms, dry them and cut them into arbitrary pieces.
• Place the prepared mushrooms in a baking dish, sprinkle with vegetable oil and Worcestershire sauce. Place in the oven for 15 minutes at 20 degrees. While baking, stir several times.
• Cut the light part of the feather onion into the smallest rings up to one centimeter. Press the garlic through a garlic press. Prepare a mixture of 2 tablespoons of oil and half a glass of water, heat in a frying pan. Next, add the prepared onion and garlic and simmer, stirring constantly, for half a minute.
• Add the prepared onions, garlic and mushrooms to the rice and mix thoroughly. Serve with soy sauce in portioned bowls.

Several recipes for popular vegetarian dishes

Below are detailed instructions to help you prepare the most popular and common vegetarian dishes.

They will please even those who are not used to eating plant foods. You can change the recipe to your taste and add something else.

Vegetarian borscht

Vegetarian borscht
Meat in borscht can be replaced with beans. It turns out to be a very tasty, satisfying and simple soup.

Components:

• beets (2 pcs.);
• cabbage (small head);
• potatoes (4-5 pcs.);
• carrots (1-2 pcs.);
• onion (1 pc.);
• beans (150-200 grams);
• vegetable oil for frying;
• salt, dry herbs, spices, pepper to taste.

Preparation:

1. First, chop or peel all the vegetables: beets, cabbage, onions, potatoes, carrots and others to your taste.
2. Pre-soak the beans or open the can. Red, white, or any other will do.
3. Fry vegetables in vegetable oil, boil potatoes and beets.
4. Bring the soup until half cooked over low heat. Salt and add spices to taste. 15 minutes before turning off the burner, throw beans and fried vegetables into the broth.
5. Let it brew on the stove, covered, and add fresh herbs if desired.
6. Serve with sour cream, pepper or just as is.

It is recommended to think about a snack: for example, sandwiches on skewers with vegetables or mushrooms.

Beans stewed in tomato sauce

Beans stewed in tomato sauce
Beans are very healthy, and they are extremely easy and quick to cook.

The following ingredients are used to extinguish it:

• carrots (2 pcs.);
• onion (1 pc.);
• fresh or dried herbs (to taste);
• salt and spices (to taste);
• vegetable oil.

You can add champignons, tomato, bell pepper, Brussels sprouts or cauliflower, garlic and other ingredients.

Preparation:

1. Soak the beans first or use ready-made ones from a can.
2. Chop all the vegetables in advance, mix them with beans and place in a frying pan or slow cooker. All ingredients have the same cooking time.
3. Fill the dish with water, pepper and salt, add vegetable oil.
4. Cook over low heat for half an hour, stirring occasionally
5. 10 minutes before removing from heat, add about two or three tablespoons of tomato paste or ketchup to the beans.

Potato-tomato casserole

Potato and tomato casserole
Potato casserole with tomatoes is prepared from a minimum amount of ingredients:

• potatoes (7-9 pcs.);
• tomato (2 pcs.);
• sauce or mayonnaise (to taste, about 4 tablespoons);
• spices (to taste);
• vegetable oil for greasing the mold.

The sequence is:

1. Peel and boil the potatoes, then mash them into a puree, add salt and a little vegetable margarine.
2. Grease a baking sheet with vegetable oil and place the puree on it in an even layer.
3. Place slices of chopped tomato on top.
4. Grease the casserole with a thick layer of mayonnaise or sour cream sauce.
5. Bake for 20-30 minutes, preheating the oven.

Be sure to read: What you need to eat to lose weight: allowed and prohibited foods, menu for the week, recipes

You can find lean sauces if you don’t want to eat animal products.

Apples baked with nuts and dried fruits

Apples baked with nuts and dried fruits
Apples with nuts and dried fruits are a snack for tea or a light snack. It is highly not recommended to replace a full breakfast, lunch or dinner with them. If we consider this as a separate dish, then eat it with something else to fill up.

The fruit must be washed, cored and filled with dried fruits, nuts, and if desired, add a drop of syrup, sugar, cinnamon, vanilla, and chocolate chips. Place in a preheated oven for a few minutes and the dish is ready.

Energy bars

Energy bars
Bars that quickly replenish energy should be high in calories, satisfying and contain a large amount of protein.

For their preparation they are most often used:

• dried fruits:
• nuts;
• seeds;
• cereals;
• various oils and pastes.

Below is a very unusual recipe, and the sequence of actions is as follows:

1. Take several types of nuts, dry fruits, oatmeal, seeds.
2. Mix everything thoroughly, put an additional spoon of cocoa powder in the container with the ingredients.
3. Pour 100 ml of any plant milk into this mixture.
4. Add a spoonful of peanut butter.

Mix everything thoroughly. If it turns out liquid, then you should add a little more cocoa powder. Shape the bars and bake a little in the oven for 5-10 minutes so that they do not fall apart.

Apple strudel

Apple strudel
The dough for the future strudel should be prepared without eggs and milk. Despite this, it turns out quite tasty and soft. You can also buy ready-made ones in the store.

You will need:

• packaging of finished dough;
• yogurt or sauce (to taste);
• apples (2 pcs.);
• sugar, spices to taste (cinnamon, vanilla, etc.).

Preparation:

1. Cut the apples into thin slices, it is advisable to add cinnamon or a little vanilla to taste.
2. Thaw the dough in advance, knead it, place it on a greased baking sheet. Place apple slices evenly on top.
3. It is recommended to cover the apples with sour cream sauce on top - you can buy soy or regular yogurt based on plant milk.
4. Place the baking sheet in a preheated oven for 20-25 minutes (at medium temperature).

Traditionally, strudels are served with ice cream. It can be replaced with frozen berries or a banana cut into slices that had been in the freezer beforehand.

Green smoothie

Green Smoothie
There are so many variations on how to make green smoothies. In fact, you can put any fruits, berries, and vegetables into the blender.

The simplest smoothie recipe is made from the following ingredients:

• banana;
• kiwi;
• green apples.

These fruits can also be mixed with any plant milk: almond, hazelnut, rice, buckwheat, soy, coconut. It will give a creamy taste.

There are also plant-based drinks with chocolate, vanilla and other additives.

Lentils with stewed vegetables

Lentils with stewed vegetables
Lentils are a vitamin-rich product that people should consume with any type of diet. It is relatively simple to prepare, since this culture does not require pre-soaking and cooks a little longer than buckwheat.

You will need:

• lentils (200 grams)
• onion (1 pc.);
• tomatoes (2 pcs.);
• peppers (1-2 pcs.);
• zucchini (1 pc.);
• eggplants (1 pc.);
• a little garlic (2 pcs.);
• carrots (1-2 pcs.);
• mushrooms (about 200 grams).

The cooking sequence is as follows:

1. Lentils need to be cooked and drained in advance.
2. Peel the vegetables to be used.
3. Chop all the ingredients, place in a saucepan along with the lentils, add water, sunflower oil, salt, pepper, spices and start stewing.

Usually 10-15 minutes over medium heat is enough. You can eat the stew with a side dish or separately.

You should try adding some kind of sauce to the stew to enrich the taste of the dish. The choice depends on the preferences of the cook: the easiest way is to make tomato or use ready-made paste or ketchup.

Pear salad with arugula

Pear salad with arugula
This appetizer is rarely prepared, since not everyone likes its flavor combination. There are recipes for salad with arugula and pear without cheeses.

You will need:

• arugula;
• fresh pear;
• cashew nuts;
• walnuts;
• balsamic vinegar;
• olive oil;
• sour green apple;
• lime juice

You can exclude ingredients and add your own. Cut the components into any shape, add the quantity of certain components to taste. This combination of products will not leave even the most experienced cooks indifferent.

Baked pancakes

Baked pancakes
List of ingredients for preparing the dish:

• potatoes (5-6 pcs.);
• flour (50-60 grams);
• salt and spices (to taste);
• sunflower seeds are not enough for frying.

Draniki without eggs and cracklings are prepared according to the following recipe:

1. Grate raw potatoes on a fine grater in the required quantity.
2. After the vegetable gives juice, add about two tablespoons of flour (about 50 grams) to the bowl.
3. Mix everything thoroughly, add salt, sugar and spices to taste.
4. Heat the frying pan, grease it with oil and start cooking.

Be sure to read: Do you need a cheat meal when losing weight, eating right, drying your body, what can you eat?

Thanks to flour and potato juice, the potato pancakes will not fall apart. They are eaten with sour cream, mayonnaise or vegetables.

The best first courses with photos

Bell pepper soup

Products : bell pepper – 6 pcs., garlic – 2 cloves, carrots – 2 pcs., onion – 1 pc., vegetable oil – 3 tbsp. l., curry, bay leaf, salt, 1 l of water.

Preparation : Those looking for how to make simple yet satisfying vegetarian meals will love this delicious and beautiful soup. To prepare it, you need to remove the seeds from the pepper and place it with the skin on a baking sheet. When it is browned on one side, turn it over to the other. The peppers are baked for about 20-25 minutes. After this, it needs to be judged and the peel removed. While the peppers are baking, chop the garlic and onions and grate the carrots. Place everything on the bottom of a thick-bottomed pan, add vegetable oil and simmer for 3-4 minutes. Add peeled pepper, add water and cook for about 20 minutes. Add spices and salt. Grind the soup using a blender into a homogeneous mass. Serve with herbs, and those who eat dairy can add sour cream to this soup.

Soup kharcho

Products : onion - 1 pc., garlic - 2 cloves, tomatoes - 3 pcs., cilantro, parsley - a bunch, rice - 100 g, vegetable oil - 3 tbsp. l., walnuts - 70 g, chili pepper - half a pod, salt.

Preparation : Peel the tomatoes and cut them into cubes. Finely chop the chili, onion and garlic. Grind the nuts in a blender. Simmer the tomatoes in a frying pan for 10 minutes, adding half the vegetable oil. In a saucepan, saute the onion and garlic in oil, then add chili, cilantro and nuts. Simmer for a few more minutes. Pour in water, bring the soup to a boil, then add rice. After 15 minutes, add the stewed tomatoes and cook for another 5 minutes. At the end add salt and parsley. Let it brew for half an hour.

Peanut soup

Vegetarians can prepare very original hot dishes using recipes from cuisines of different countries. Almost every culinary site accommodates them.

Products : brown rice - 200 g, ginger root - 5 g, onion - 1 pc., garlic - 3 cloves, spinach - 100 g, tomatoes - 5 pcs., peanut paste - 150 ml, chili - on the tip of a spoon, salt, vegetable oil – 2 tbsp. l., peanuts and herbs for decoration.

Preparation : The rice needs to be boiled and drained. Chop the onion into cubes, chop the garlic and ginger and fry everything in a pan in oil for a few minutes. Finely chop the spinach and add to this mixture. Fill everything with water and put on fire. Peel the tomatoes and grind them into a paste, mix it with peanut paste and add this mixture to the soup. Cook it for about 15 minutes. Before serving, place rice in a plate, pour in soup and sprinkle peanuts and herbs on top.

Chickpea soup

Numerous vegetarian dishes made from chickpeas and mung beans diversify the menu of those who consume exclusively plant foods. Chickpeas are Turkish peas, a crop very popular in the Middle East. Various dishes are prepared from chickpeas, including first dishes. It is important to eat them more often, since chickpeas are a legume that contains proteins that are important for vegetarians.

Products : chickpeas – 200 g, steamed rice – 70 g, bell pepper – 2 pcs., zucchini – 200 g, olive oil – 2 tbsp. l., chili pepper - 1 pc., celery, leek, salt.

Preparation : in the evening you need to sort out the chickpeas, add water and leave for 12 hours. Rinse it and fill it with 2 liters of water. Cook for about 2 hours over very low heat. Add water if necessary. After cooking, discard the chickpeas and use the broth as a base for soup. Boil the rice separately for 15 minutes. Chop the celery stalks, peel and chop the zucchini and pepper. Fry all this in olive oil, pour in chickpea broth and bring to a boil. Add chickpeas and rice and bring to a boil again. When serving, sprinkle the soup with leeks and finely chopped chili.

What to do if you don't have time to cook?

If you don’t have the time or desire to cook something, but have a desire to eat plant-based foods properly, then you should pay attention to ready-made kits sold in supermarkets.

Frozen vegetables are quick to prepare, inexpensive, healthy and tasty. Cauliflower and Brussels sprouts, broccoli, mushrooms, berries, eggplants, pumpkins, zucchini, sweet potatoes, and also sets of other vegetables - all this is sold everywhere.

You should also pay attention to what you have never tried before.

In addition to rice and buckwheat, vegetarians eat mung bean, chickpeas, quinoa, bulgur and other types of crops that people with a standard diet rarely buy. But in vain, these cereals are very healthy and contain a huge amount of essential substances.

The most common questions

There are a number of the most common and popular questions about vegetarianism that are asked to representatives of this movement. Answers to some of them are given below.

Do vegetarians eat fish or eggs?

Many vegetarians eat dairy products and eggs. Pescetarians also eat seafood. It all depends on what specific ideology a person adheres to.

How to diversify your diet?

To diversify your diet, you need to look for alternatives to regular foods. For example, in addition to all the well-known cereals, there are chickpeas, mung beans, and bulgur. They are very healthy, tasty, and they make a lot of interesting dishes. It is also recommended to pay attention to soy products: tofu, curds, and so on.

How not to get upset at the holiday table?

As a rule, there is no talk of breakdowns, since most people approach this diet consciously and their desire to eat meat disappears. If there are no goals and this is just a gastronomic experiment, then you should not strictly limit your food preferences.

In order not to eat something harmful at the holiday dinner, it is advisable to prepare separate alternative dishes with herbal ingredients for yourself. For example, if someone eats meat, then you can fry potatoes, mushrooms, and vegetables for yourself. They are nourishing, tasty, and therefore it will be much easier to cope with cravings for animal food.

Varieties of vegetarianism

There are several types and subtypes of vegetarianism. There are people who do not eat meat, fish, or poultry, but eat dairy products, honey and eggs. Such people are representatives of classical vegetarianism. A more strict type of diet that excludes the consumption of any animal products is called veganism.

People most often become vegans solely for ethical reasons , since in addition to nutrition, this philosophy implies a complete rejection of the livestock industry.

Vegans refuse wool, leather clothes and shoes, do not wear fur, and try not to visit zoos, circuses and similar entertainment venues. Their position is to distance themselves from animal exploitation as much as possible.

There are also pescatarians. These are people who do not eat the meat of warm-blooded animals. In other words, those who eat only fish and seafood, as well as eggs and dairy products.

What do vegetarians eat?

Before describing recipes for preparing dishes “for dummies,” it is necessary to understand what foods vegetarians can eat and what foods do not appear on their table.

The essence of this trend is not difficult to understand: vegetarians refuse to consume what ends up on the table as a result of the killing of other living beings. Consequently, adherents of this system prohibit fish and meat. As for eggs, only industrial, that is, hatchery eggs, are on the menu for vegetarians. True, some recipes do not contain eggs, since vegans - adherents of a strict form of vegetarianism - do not consume them and do without eggs completely.

Milk is also not on the menu for all vegetarians. Some of them believe that the production of milk on an industrial scale leads to the torture of animals, and do not prepare dishes with milk.

Another controversial product is honey. Vegans refuse to consume it, believing that bees are exploited in honey production. They also prohibit other beekeeping products.

Based on this, vegetarianism is divided into several movements:

• Ovo-lacto-vegetarianism is the most balanced diet, allowing you to use a wide variety of recipes for every day. vitamins he needs , since he consumes both dairy products and eggs. This type of vegetarianism is considered the most beneficial for health. Followers of this system do not eat fish or meat. But they have access to any dishes made from milk and eggs.
• Ovo-vegetarianism - These vegetarians eat eggs but avoid milk. Eggs are the only source of animal protein in this case. The body does not receive the daily requirement of protein. Therefore, such people are recommended to prepare vegetarian dishes for every day, using protein plant products as often as possible.
• Lacto-vegetarianism - in addition to plant foods, with this form of vegetarianism people also consume dairy products. In this case, the menu is more varied, and recipes for vegetarian dishes do not contain dairy components every day, which is more preferable for the body than veganism .
• Veganism is the most strict system in which the diet includes exclusively dishes from plant ingredients. But, despite a certain limitation of the menu, vegan cuisine is also quite diverse. In most cases, such dishes are low-calorie. At the same time, the body often experiences a deficiency of those components that are found only in animal foods. Therefore, vegans need to prepare dishes from beans and other legumes as often as possible, use recipes with mushrooms, etc.

But, regardless of what type of vegetarianism a person practices, he should constantly add variety to his diet by using new interesting recipes for vegetarian dishes for cooking. In fact, vegetarian cuisine is so diverse that organizing meals for every day is a very interesting process. Simple recipes “for dummies” are easy to comprehend even for those who have not yet made much progress in cooking. As for advanced cooks, they will find numerous recipes from Indian cuisine and other cuisines from different countries useful, allowing them to prepare festive and the best hot dishes.