Vegetarianism is a very common food system throughout the world. It is based only on two main considerations, which we will discuss later.
Principle of non-violence, ethical principle
Essentially, it is a 100% belief that killing for food is unacceptable.
In addition, in recent years, more and more adherents of a vegetarian diet are refusing not only animal food, but also wardrobe items made from natural materials, cosmetics and other chemicals supplied by companies that test their products on animals.
The principle of non-violence is the absolute belief that killing for 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 health principle
This refers to both the physical aspect of health and the spiritual. This principle can be illustrated by the famous aphorism that says: you should eat to live, and not vice versa.
Adhering to the principle of health, adherents of the vegetarian food system follow certain rules regarding the choice, method of preparation and consumption of food products; and in addition, they pay attention to their psychological comfort.
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.
Eggplant satsivi
The menu for vegetarians, the recipes for which every housewife can master for a week, may also include interesting dishes of Georgian cuisine. For example, satsivi. In the version published below, the treat will be without chicken, but with a spicy nut sauce. Its calorie content is approximately 303 kcal per 100 g.
And his BJU:
| BJU | Value in g (per 100 g) |
| Squirrels | 17,2 |
| Fats | 24,1 |
| Carbohydrates | 6,5 |
Composition of ingredients
For the dish you need to take:
- eggplants – 2 pcs. (about half a kilo);
- walnuts (without shell) – 130-150 g;
- onion – 80-90 g;
- wine vinegar – 75-80 ml;
- water – 140-150 ml;
- suneli hops, cinnamon, coriander, sugar - 1 tsp each;
- garlic – 2 cloves;
- oil, salt.
Step-by-step cooking process
The cooking process includes several stages:
- The oven should immediately be preheated to medium temperature.
- The eggplants must be washed, and with a fork, make punctures on the skin of the vegetables - all over the surface.
- You need to make a cut in each fruit without bringing the knife all the way through. The result should be neat “boats”.
- The preparations should be placed on a baking sheet or in a baking dish and cooked for approximately 45-50 minutes.
- For the sauce, cut small onion pieces and fry until soft for 7-8 minutes.
- After the vegetable is removed from the frying pan, it is necessary to blend it with a blender along with the shelled nuts and garlic. Into this mixture you need to add spices, sugar, water and wine vinegar.
- The sauce needs to be simmered in a frying pan until thickened.
All that remains is to remove the ready-made eggplants from the oven, let them cool and fill them with sauce from the frying pan.
How to serve a dish
The treat should be served warm. It will be perfectly complemented by fresh/marinated tomatoes and herbs.
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.
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: Proper nutrition, where to start: how to switch and not break, menu, portion sizes
Below is a sample vegetarian menu for the week:
| Day of the week / meal time | Breakfast | Dinner | Afternoon snack | Dinner |
| Monday | Toasts with peanut butter, bananas, tea, hazelnuts | Potatoes with mushrooms, beet salad, juice | Crispbread with hummus and vegetables | Fruit salad, vegan pancakes with any jam, any drink |
| Tuesday | Oat flakes made from vegetable milk with the addition of chocolate chips and coffee | Bean tomato soup, arugula salad, whole grain toast | Banana, avocado, kiwi and berry smoothie | Vegetable stew with mushrooms and mashed potatoes, juice from any fruit |
| Wednesday | Rice porridge with frozen berries, green tea | Pea soup, vegetable sandwiches, fruit drink | Prunes, cashews, fresh juice | Berry puff pastry pie and any drink |
| Thursday | Vegan pancakes (soy milk and banana or other recipes), coffee | Noodles and vegetable cutlets, juice, sandwiches with champignons | Banana and apple | Dumplings with cherries, tea, fruit |
| Friday | Blueberry-banana smoothie, millet with pumpkin, dried apricots | Vegetable salad, bean soup, hummus sandwiches | Vinaigrette or other light salad | Rice with soy meat and vegetables in curry sauce |
| Saturday | Tofu omelette, vegetables, toast, juice | Beetroot and zucchini cutlets, mashed potatoes, vegetable salad, smoothie | Dried fruits and any nuts | Potato pancakes, tea, egg-free baked goods |
| Sunday | Porridge with dried fruits and soy milk | Vegetable stew and chickpeas | 2 oranges, peanuts | Fruit salad |
Salad "Bright"
The menu for vegetarians necessarily includes vegetable salads. You should add the appetizer published below in the article to your recipes for the week. This is a salad with cauliflower and original honey dressing.
Composition of ingredients
For the dish you need to take:
- sweet pepper – 1 pc.;
- cucumbers – 2 pcs.;
- cauliflower – 330-350 g;
- honey (liquid), mustard beans (French) - 1 tsp;
- lemon juice and olive oil - 1.5-2 tbsp. l.;
- dried mint – ½ tsp;
- ginger root – 5-6 g;
- salt.
Step-by-step cooking process
The cooking process includes several stages:
- The best place to start is by boiling the cabbage. It will need to be placed in a saucepan, completely covered with salt water and, after boiling, left to cook for about 6 minutes.
- Then cool and cut.
- Cucumbers should be chopped into cubes.
- Pepper – optional. It is advisable to take the latter in yellow or 3 pieces of different colors at once.
- To make the dressing, you need to mix the remaining ingredients. Dried mint must first be crushed in your fingers, ginger must be processed with a fine grater. If desired, you can also add chili to the dressing.
After mixing all the products, they need to be poured with sauce.
How to serve a dish
The treat should be served immediately. The salad is a light snack on its own or a vegetarian side dish.
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:
- First, chop or peel all the vegetables: beets, cabbage, onions, potatoes, carrots and others to your taste.
- Pre-soak the beans or open the can. Red, white, or any other will do.
- Fry vegetables in vegetable oil, boil potatoes and beets.
- 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.
- Let it brew on the stove, covered, and add fresh herbs if desired.
- 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:
- Soak the beans first or use ready-made ones from a can.
- 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.
- Fill the dish with water, pepper and salt, add vegetable oil.
- Cook over low heat for half an hour, stirring occasionally
- 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:
- Peel and boil the potatoes, then mash them into a puree, add salt and a little vegetable margarine.
- Grease a baking sheet with vegetable oil and place the puree on it in an even layer.
- Place slices of chopped tomato on top.
- Grease the casserole with a thick layer of mayonnaise or sour cream sauce.
- Bake for 20-30 minutes, preheating the oven.
Be sure to read: What to eat to build muscle mass: diet for muscle growth
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:
- Take several types of nuts, dry fruits, oatmeal, seeds.
- Mix everything thoroughly, put an additional spoon of cocoa powder in the container with the ingredients.
- Pour 100 ml of any plant milk into this mixture.
- 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:
- Cut the apples into thin slices, it is advisable to add cinnamon or a little vanilla to taste.
- Thaw the dough in advance, knead it, place it on a greased baking sheet. Place apple slices evenly on top.
- It is recommended to cover the apples with sour cream sauce on top - you can buy soy or regular yogurt based on plant milk.
- 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:
- Lentils need to be cooked and drained in advance.
- Peel the vegetables to be used.
- 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:
- Grate raw potatoes on a fine grater in the required quantity.
- After the vegetable gives juice, add about two tablespoons of flour (about 50 grams) to the bowl.
- Mix everything thoroughly, add salt, sugar and spices to taste.
- Heat the frying pan, grease it with oil and start cooking.
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
Thanks to flour and potato juice, the potato pancakes will not fall apart. They are eaten with sour cream, mayonnaise or vegetables.
Tomato soup
First courses can also be vegetarian and still satisfying. For example, tomato soup with rice and beans. The result is approximately 6 servings of treats.
For the base of the dish, you should use tomatoes in their own juice. Both homemade and store-bought ones are suitable.
Composition of ingredients
For the dish you need to take:
- tomatoes (in their own juice) – 140-150 g;
- dry red beans and carrots - 55-60 g each;
- rice – 65-70 g;
- tomato paste – 35-40 g;
- sweet pepper – 1 pc.;
- filtered water – 1 liter;
- oil, salt, herbs.
Step-by-step cooking process
The cooking process includes several stages:
- The beans must first be soaked in clean water. Let it sit all night until the morning. Next, the product needs to be cooked until soft and completely cooked. This process will take approximately 1 hour. But to speed up the process, you can also take a canned product.
- The onion must be finely chopped, the carrots must be processed with a coarse grater. Vegetables should first be cleaned of all excess.
- In a thick-bottomed pan, fry the carrots and onions, stirring frequently.
- Sweet peppers without seeds will need to be chopped into cubes and added to the rest of the vegetables. You need to fry the food together for a couple more minutes.
- Tomatoes in their own juice should be peeled, mashed with a fork or chopped into pieces. Afterwards, move to other products.
- All components of the recipe should be filled with water in a saucepan. Be sure to add salt to taste.
- The treat will be cooked on low heat for about half an hour. This time must be counted from the moment the mass boils.
At the very last stage you need to add greens. It needs to be finely chopped first. For example, dill fits perfectly into a dish. It makes a delicious addition to this soup recipe.
How to serve a dish
Before serving, pour the dish into portioned plates. And then add your favorite sauce. If only meat is excluded from the menu, then you can serve the treat with low-fat sour cream. The soup turns out to be light and dietary.
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.
What to do to avoid eating too much
Some simple rules can help:
- You should drink enough fluids throughout the day; It's better if it's plain water.
- It is necessary to calculate the required number of calories so that the diet has the “correct” energy value. A food diary will help you stick to the right amount of calories.
- The reason for eating should only be a feeling of hunger, and not boredom, stress, other emotions, or just free time.
- Let one serving be the amount of food that fits on one small plate; More frequent meals in small portions will promote optimal digestion.
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.
