7 Vegetarian Diet Meals for One Week Guaranteed to Slim Down

7 Vegetarian Diet Meals for One Week
Going on a vegetarian diet using a 7-day meal plan is a great way to get to your ideal weight and incorporate more plant-based intake into your diet, improving your health. Vegetarian diets have been shown to reduce the risk of heart disease, type 2 diabetes, and certain types of cancer. This week's vegetarian diet plan will make it easier for you to eat a variety of vegetables while also having delicious snacks.

Here, we will provide a week's vegetarian diet menu that you can practice to gain ideal weight while still enjoying delicious food and maintaining your body's health.

1. First-Day Vegetarian Diet Menu

Breakfast [Fruit and Nut Oatmeal]

For the first day, the vegetarian breakfast menu is oatmeal with various fruits and nuts, containing 297 calories per serving. Mix 1/2 cup cooked oatmeal with 1/2 cup skim milk and 1/2 cup water. Add 1/2 diced apple and one teaspoon of chopped walnuts and mix well. Top the oatmeal with chopped apple, chopped walnuts, and ground cinnamon, and it's ready to enjoy.

Lunch Snack

For an afternoon snack, you can consume 1/2 medium apple, which has 47 calories, or a whole wheat bread sandwich with one boiled egg, one tablespoon of mayonnaise, two pieces of lettuce, and tomato slices.

Lunch [Salad with Roasted Cashews]

To make spicy cashews, prepare 15 ounces, one teaspoon of olive oil, 1/4 teaspoon salt, and 1/4 teaspoon allspice. Preheat the oven, put the nuts in a bowl, add all the other ingredients, spread on a baking sheet, bake for 30 minutes until browned and crispy, and cool for 15 minutes. To make the salad, prepare 2 cups of your favorite mixed greens with five cherry tomatoes halved, 1/2 cup sliced cucumber, 1/4 cup toasted cashews, and one teaspoon feta cheese, then mix well and drizzle with one teaspoon olive oil and balsamic vinegar.

Afternoon Snack

For an afternoon snack, you can consume 1/2 cup of plain non-fat Greek yogurt mixed with 1/4 cup of sliced fresh strawberries.

Dinner [Mozarella, Basil & Zucchini Fritata]

This is a quick dinner to make that is very low in sugar, low in calories, high in calcium, low in carbs, and also boosts your immunity. Prepare two teaspoons olive oil, 1 1/2 cups sliced red onion, 1 1/2 cups chopped zucchini, seven eggs beaten well, 1/2 teaspoon salt, 1/4 teaspoon chili powder, 1 cup mixed greens, mozzarella to taste, three teaspoons chopped sun-dried tomatoes and 1/4 cup chopped basil. Prepare a baking sheet on the third oven rack and heat it; add the sliced onion and zucchini and bake until softened, about 5 minutes. Whisk together the eggs, salt, and pepper, then pour into the pan and turn on the stove for 2 minutes until the eggs are half cooked. Top with the mozzarella, chopped dried tomatoes, sliced onion, roasted zucchini, and mixed greens, then cook for another 3 minutes and sprinkle with chopped basil. Use a spatula to remove the frittata from the pan, then cut into four and ready to serve.

2. Second-Day Vegetarian Diet Menu

Yogurt and Blueberries Breakfast

For breakfast on the second vegetarian diet day, you can consume 1 cup of plain Greek yogurt mixed with fresh blueberries with 264 calories.

Lunch Snack

You can consume whole-grain bread topped with raisins and cheddar cheese for an afternoon snack.

Lunch [Grilled Cheese Tomato with Vegetables]

For lunch, you can make grilled cheese tomatoes with mixed vegetables that are very filling and undoubtedly healthy. To make grilled cheese tomatoes, prepare one whole wheat bread, two sliced tomatoes, 1 1/2 teaspoons of grated cheddar cheese, and a pinch of black pepper. Prepare the bread slices, add the tomato slices on top, sprinkle with cheese and a little black pepper, and bake in the oven until the cheese melts and the level of doneness is adjusted to your taste. To make salad greens, mix 2 cups mixed greens with 1/2 cup sliced cucumber, 1/4 cup grated carrots, and one teaspoon chopped walnuts, then mix all ingredients and add 1/2 teaspoon olive oil and balsamic vinegar. Serve this salad with grilled cheese and tomatoes for your lunch.

Afternoon Snack

For your afternoon snack, you can consume six walnuts that contain 78 calories as a snack to curb your hunger.

Dinner [Bean Bolognese]

This dinner dish with bolognese pasta and fiber-rich beans has very little fat content and is perfect for your vegetarian diet dinner menu. Prepare 14 ounces of beans for the salad, two teaspoons olive oil, one chopped onion, 1/2 cup chopped carrots, 1/2 cup chopped celery, 1/2 teaspoon salt, four minced garlic cloves, one bay leaf, 1/2 cup white wine, 14 ounces diced tomatoes, 1/4 cup chopped parsley, 8 ounces whole wheat fettuccine and 1/2 cup grated parmesan cheese. Boil the beans until cooked and set aside. Heat the pan, olive oil, onion, carrot, parsley, and salt, and cook until softened for 10 minutes. Add the garlic and bay leaves and cook for another 15 seconds; add the wine, and continue cooking for 4 minutes. Add the tomatoes, two teaspoons of parsley, and the blanched and mashed beans, then cook for another 6 minutes. Boil the fettuccine for 9 minutes, then divide into four portions and add with the made sauce and, sprinkle with chopped parsley and cheese, serve.

3. Third-Day Vegetarian Diet Menu

Breakfast [Cream of Corn Soup]

Prepare 200 grams of sago flour diluted with a bit of water, three sweet corn flakes, two sweet corns finely blended, three carrots cut into matchsticks, three eggs beaten loose, 50 grams of soaked and thinly sliced shitake mushrooms, 100 grams of soaked rice noodles, ten thinly sliced canned button mushrooms, 1/4 pack of corn cream soup, three thinly sliced celery, pepper and salt to taste. Prepare water in a saucepan, add carrots, peeled corn, and blended corn, and bring to a boil. Add button mushrooms, noodles, cream soup, salt, and pepper, then let it boil and add liquid sago flour while pouring beaten eggs while stirring continuously until thick, and serve with a sprinkling of celery slices.

Lunch [Vegetarian Chiffon Tofu]

Prepare four large pieces of mashed white tofu, three beaten egg yolks, three stiffly beaten egg whites, one carrot sliced into small cubes, 75 grams of frozen peas, five sliced shallots, two tablespoons of olive oil, and salt to taste. Sauté shallots until fragrant and set aside. Mix tofu with egg yolks, carrots, peas, salt, and shallots, then mix well, add egg whites, then mix well again. Pour in a round pan or cupcakes greased with olive oil and bake for 45 minutes; serve with tomato sauce.

Afternoon Snack

For your afternoon snack, you can have a variety of boiled vegetables and a glass of fruit juice to curb your hunger.

Dinner [Eggplant Parmesan]

To make this dinner menu:

Prepare two large eggplants, 1 1/2 teaspoons salt, 3/4 cup whole wheat flour, six egg whites, 2 1/2 cups whole wheat flour, three teaspoons Italian seasoning, four teaspoons olive oil, 28 ounces canned crushed tomatoes, 1 1/2 cups low-fat mozzarella, four teaspoons Parmigiano cheese, fresh basil for garnish.

Line a baking sheet with baking paper, place eggplant slices and sprinkle with 1/4 salt, then cover again with baking paper and continue arranging eggplant slices and sprinkling salt, then rest for 1 hour.

Preheat the oven and place whole wheat bread flour and egg whites in separate containers.

Mix the whole wheat flour with two teaspoons of Italian seasoning.

Dip each eggplant slice into the egg white and coat with breadcrumbs.

Prepare a baking sheet and brush with olive oil, then place the eggplant on the sheet and bake for 15 minutes.

Mix the crushed canned tomatoes with one teaspoon of Italian seasoning.

Prepare a heatproof container and add some canned tomato puree, then add the roasted eggplant slices and continue until all ingredients are used up and sprinkle with mozzarella on top and parmesan.

Bake for 15 minutes, then garnish with fresh basil and serve.

4. Fourth Day Vegetarian Diet Menu

Breakfast [Cheese and Vegetable Frittata]

Prepare one teaspoon olive oil, one large chopped chili, 1/2 chopped onion, 1/2 teaspoon salt, one sliced zucchini, 3 cups spinach, six pieces chopped basil, six eggs, 1/2 cup parmesan, 1/2 teaspoon black pepper, 3 ounces goat cheese. Saute chili, onion, and salt until softened for 5 minutes. Add zucchini, spinach, and basil and cook for 3 minutes; set aside. Beat eggs, parmesan, and pepper, add with goat cheese, pour into stir fry, then bake for 8 minutes until browned and ready to eat.

Lunch Snack [Sesame Tofu Ve Ring]

Prepare 200 grams of white tofu, three tablespoons of nested, three tablespoons of sesame seeds, four celery stalks, one tablespoon of rice flour, and one tablespoon of flour, salt, and pepper. Mix all ingredients well without adding water, then shape the dough into a ring like a donut and coat it with sesame seeds, do this until all elements are formed and fry until cooked and browned]

Lunch [Vegan Drum Stick]

Prepare 500 grams of oyster mushrooms, two tablespoons of flour, one teaspoon of salt, pepper powder, 1/2 teaspoon of mounting, three tablespoons of flour mixed with water, and vegetarian bread flour to taste. Blanch the oyster mushrooms briefly and squeeze them dry. Add all the ingredients in the melted flour except for the breadcrumbs, mix well, and shape the dough into a drumstick. Dip in flour solution, then coat with breadcrumbs and fry until done.

Afternoon Snack

For an afternoon snack, you can consume boiled sweet potato and one glass of green tea to fill your stomach.

Dinner [BBQ Carrot Hotdogs]

For this dinner menu, please prepare eight medium carrots, 1 cup vegetable broth, 1/2 cup apple vinegar, three teaspoons soy sauce, one teaspoon mustard, one teaspoon garlic powder, and eight toasted wheat hotdog buns. Peel the carrots and cut them to the hotdog buns' size, then boil them for 12 minutes. Mix the stock, apple cider vinegar, soy sauce, garlic powder, and paprika, then add to the cooked carrots and keep in the refrigerator for 3 hours so that the spices can soak into the carrots. Preheat the grill and grill the carrots for 5 minutes. Arrange carrots in hotdog buns and ready to serve.

5. Fifth-Day Vegetarian Diet Menu

Breakfast [Eggs and Wheat Bread]

For breakfast, you can consume one boiled egg with three pieces of whole wheat bread, one banana, and a glass of warm green tea to meet your energy needs for activities.

Lunch Snack

You can consume boiled pumpkin and a small bowl of edamame as your afternoon snack for your afternoon snack.

Lunch [Tofu Roll]

Prepare one sheet of tofu roll, 80 grams of carrot, 80 grams of celery, five shitake mushrooms, 300 ml of chicken stock, 1/2 teaspoon of stock powder, 1/4 teaspoon of salt, 1/4 teaspoon of ground pepper, and oil. Soak the tofu blossoms in warm water until mushy for 4 minutes: thinly slice carrots, celery, and mushrooms. Sauté the vegetables alternately for 4 minutes, then drain and add pepper and salt. Fill the tofu flower with the sauteed vegetables, roll it up, close both ends using toothpicks, and fry until browned and ready to eat.

Afternoon Snack

For an afternoon snack, you can consume some watermelon that is very rich in water and filling to delay your hunger.

Dinner [Opor Tahu Tempe]

Opor does not always have to use meat as the main ingredient, but this vegetarian dinner menu with tofu and tempeh is also very delicious. Prepare 250 grams of tempeh cut into pieces, four pieces of sizeable white tofu cut to taste, four tablespoons of vegetable oil, 2 cm of galangal, two bay leaves, four lime leaves, two lemongrass stalks, 250 ml of thick coconut milk and two tablespoons of fried onions. For the ground spices, prepare four shallots, four garlic, three candlenuts, one teaspoon coriander, one teaspoon salt, 1/2 teaspoon pepper, and one tablespoon sugar. Saute the spices along with galangal, bay leaves, lime leaves, and lemongrass until fragrant, then add coconut milk, tempeh, and tofu, then cook until the sauce thickens and remove from heat, ready to eat.

6. Sixth-Day Vegetarian Diet Menu

Breakfast [Banana Oat Bars]

Prepare two bananas, one teaspoon vanilla, 2 cups oats, 1/2 teaspoon salt, 1/4 cup dried fruit, 1/4 cup chopped nuts. Preheat the oven and brush a baking sheet with olive oil. Puree the bananas, add vanilla, salt, dried fruits, and nuts, then compact in the baking dish and bake for 30 minutes. Allow to cool, cut into delicious pieces, and serve with one glass of warm green tea or fat-free milk for breakfast.

Lunch Snack [Yogurt Lemon Smoothie]

Prepare 1/2 cup yogurt, 1/2 cup coconut milk, one teaspoon coconut butter, one teaspoon honey, 1.2 inch peeled ginger, 1/2 teaspoon grated lemon peel, 1/2 teaspoon ground turmeric, 1/2 teaspoon chia seeds. Blend all in a blender on high speed until smooth and creamy for 45 seconds, then drink until finished.

Lunch [Cassava Leaf Tofu Rollade]

Prepare 300 grams of white tofu, 100 grams of young cassava leaves, two chicken eggs, one garlic, 1/2 teaspoon ebi, one teaspoon stock powder, salt to taste, 1/4 teaspoon ground pepper, and 1/4 teaspoon sugar. Boil 100 grams of cassava leaves until wilted, then squeeze and add a little salt. Soak the ebi in hot water for 1 minute; mash the tofu with the garlic, add pepper, sugar, stock powder, salt, and egg, and stir until smooth. Prepare banana leaves and thick plastic, flatten the mashed tofu, place the banana leaves over them, and roll them up like a rice cake. Steam for 30 minutes, cool and cut into pieces, and serve warm.

Afternoon Snack

For an afternoon snack, you can consume two slices of whole wheat bread, honey, and one banana.

Dinner [Mushroom Satay Sambal Kecap]

Prepare 400 grams of oyster mushroom, two lime leaves, sweet soy sauce, one teaspoon salt, five cayenne pepper, five garlic, eight shallots, 15 red chili, olive oil, and skewers. Grind shallots, garlic, and salt, then saute until fragrant and add four tablespoons of sweet soy sauce and lime leaves. Add the oyster mushrooms and cook until the spices are absorbed. Grind the chili peppers and sauté to make the sauce, and add sweet soy sauce. Thread the oyster mushrooms on skewers and grill until dry, then serve the satay with the sauce.

7. Seventh-Day Vegetarian Diet Menu

Breakfast [Avocado Toast]

Prepare one slice of whole wheat sandwich bread, two teaspoons of Greek yogurt, one teaspoon of honey, 1/4 teaspoon of vanilla extract, 1/2 avocado, and a pinch of salt for sprinkling. Toast the bread, then mix the yogurt with honey and vanilla until smooth. Pour the yogurt mixture onto the bread, then add the sliced avocado and cover again with the yogurt mixture and add a little honey and salt on top. Serve as your breakfast menu. This breakfast menu is straightforward and fast, suitable for those with little cooking time.

Lunch Snack [Raspberry Almond Smoothie]

Prepare 1 cup plain almond milk, 1/2 cup frozen raspberries, 1/2 cup frozen zucchini, 1/4 cup oats, two teaspoons almond butter, one teaspoon honey, one teaspoon flaxseeds, 1/2 teaspoon lemon zest paruta, 1/4 teaspoon ground cinnamon and a pinch of salt. Blend all ingredients in a blender until smooth and creamy for 45 seconds, and then it's ready for you to drink as a hunger-busting snack.

Lunch [Tofu Cabbage Salad]

Prepare 1/2 chopped cabbage, 1 1/2 teaspoons grated ginger, one bowl of fried tofu halved, two thinly sliced round carrots, one chopped red bell pepper, three minced garlic, one minced shallot, fried peanuts, soy sauce, olive oil, sesame oil, and salt to taste. Prepare a bowl and add tofu, carrots, onions, bell peppers, and cabbage and mix well. Add salt, one tablespoon of olive oil, and one tablespoon of sesame oil and mix well again. Add grated ginger, soy sauce, and fried peanuts, and stir until smooth and ready to eat.

Afternoon Snack

You can have yogurt with fresh fruits or salad for an afternoon snack.

Dinner [Tempeh cakes]

Prepare two medium tempeh, two chopped spring onions, two garlic, two celery leaves, one egg, shrimp paste, sugar, salt, and pepper to taste. Steam the tempeh for 10 minutes until tender and easy to soften, then puree. Grind the garlic, salt, and shrimp paste and mix with the mashed tempeh until smooth. Add egg, sliced spring onion, and celery, then shape into flat and fry until browned, and serve with brown rice.

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