Weekly Diet Plans For: Vegans and Semi Vegetarians

Weekly Menu for Vegans

Caution: It is designed specifically for those you who want to abstain completely from animal foods.

Consult your doctor if you:

  •  Have health issues
  •  Often feel dizzy
  •  Have a family history of osteoporosis
  •  Have pain in joints
  •  Are in menopause
  •  Try to get pregnant
  •  Have abnormal menstruation

 

Monday

Breakfast: Wheat bread smeared with tahini, dried prunes, orange juice.

Brunch: Apple, walnuts.

Lunch: salad with raw vegetables and nuts, peas and carrots with rice, wheat bread.

Afternoon: rye biscuits with apricot jam.

Dinner: Boiled vegetables, potato salad with walnuts, rye bread.

Tuesday

Breakfast: Muesli with husked millet, sesame and nuts mixed with soy drink.

Brunch: Oranges.

Lunch: vegetable salad with avocado, pasta with mushroom sauce, whole wheat bread.

Afternoon: Apple with hazelnuts.

Dinner: Boiled vegetables with porridge oats and almonds, rye bread.

Wednesday

Breakfast: rusks with tahini, almond or soy drink.

Brunch: Kiwi or oranges.

Lunch: Salad with vegetables and sesame nuts, chickpeas, rice, bread, oatmeal or corn.

Afternoon: jello or vegetable origin.

Dinner: Soup salad, vegetarian burgers, rye bread.

Thursday

Breakfast: Fruit salad with fresh fruits.

Brunch: Rye bread with tahini and walnuts.

Lunch: Beans salad, brown rice, whole wheat bread.

Afternoon: Apple with hazelnuts.

Dinner: Boiled vegetables, pasta with tomato sauce, rye bread.

Friday

Breakfast: Rye bread with tahini, apple or banana and walnuts or hazelnuts.

Brunch: Dried fruit with almonds.

Lunch: Salad of raw vegetables with avocado and sunflower, lentil soup, rye bread.

Afternoon: Fruit salad with fresh fruit.

Dinner: Boiled broccoli and carrots, vegetable soup with rice, rye bread.

Saturday

Breakfast: Muesli with nuts, dried fruit and soy drink.

Brunch: Apple or banana.

Lunch: vegetable salad with nuts, pasta with corn and beans, oatmeal bread or rye.

Afternoon snack: oatmeal cookies or crackers or rye bread with tahini spread with honey oat.

Dinner: Salad with cabbage and carrots, beans and oil with boiled potatoes, whole wheat bread.

Sunday

Breakfast: juice from vegetables or fruits.

Brunch: Fruit salad with fresh and dried fruits.

Lunch: Boiled broccoli, roasted potatoes, rye bread.

Afternoon: Wheat crackers spread with honey and garnished with peeled sunflower seeds.

Dinner: Boiled vegetables soup or salad, pasta with basil sauce.

 

Semi vegetarian diet with dairy

Weekly menu

Caution: This menu suits you best if you want to abstain only from meat and fish. Keep in mind that if your diet so far contained very few plant foods , this suggested diet may cause bloating or mild gastrointestinal disorder. To avoid these unpleasant effects, prepare your meals as healthy as possible and eat slowly-small quantities of food so that you do not overload your stomach.

Monday

Breakfast: Breakfast cereal with nuts, milk.

Brunch: Fruit, yogurt.

Lunch: Bean salad, feta cheese, bread.

Afternoon snack: crackers with tahini.

Dinner: Boiled broccoli, pasta with tomato sauce and cheese.

Tuesday

Breakfast: Milk, fruit.

Brunch: yogurt, dried fruits.

Lunch: Salad of raw vegetables, brown rice, grated cheese, bread.

Afternoon snack: yogurt with fruit and nuts.

Dinner: Soup with rice and vegetables, boiled potatoes, cottage cheese, toast or bread.

Wednesday

Breakfast: Cooked oatmeal with nuts.

Brunch: yogurt with fruit.

Lunch: Boiled vegetables, soup, chickpeas, cheese, bread.

Afternoon snack: fresh fruit salad.

Dinner: Boiled carrots, peas with potato, rice, carrot and corn bread.

Thursday

Breakfast: Fruit with yogurt or cottage cheese.

Brunch: Toast with cheese.

Lunch: Boiled vegetables, pasta sauce with mushrooms and cheese.

Afternoon snack: yogurt mixed with honey, tahini and sunflower seeds or nuts.

Dinner: boiled greens or vegetables, shrimp with tomato sauce and cheese, bread.

Friday

Breakfast: biscuits, with tahini and garnished with walnuts, fruit juice.

Brunch: yogurt with fruit.

Lunch: Boiled vegetables, white bean soup, rye bread.

Afternoon: Milk or soy drink, apple.

Dinner: Salad of raw vegetables, rice, grated cheese, rye bread.

Saturday

Breakfast: Fruit salad with yogurt.

Brunch: Apple, milk or cream cheese

Lunch: salad of various vegetables, pasta with vegetable sauce, rye bread.

Afternoon snack: biscuits with honey and walnuts or halva grocer.

Dinner: soup, porridge, a slice of cheese, toast or crackers.

Sunday

Breakfast: Muesli with nuts and milk.

Brunch: Fruits.

Lunch: Salad of raw vegetables with nuts, baked potatoes with grated cheese, rye bread.

Afternoon snack: fresh fruit salad and yogurt.

Dinner: Vegetarian pizza or pasta with cheese sauce.

 

Note: You can replace the Tuesday’s lunch or Thursday’s and Sunday’s dinners with seafood, sided with greens or potato salad.

Necessary instructions: From the two diets above, chose the one that corresponds to your nutrition goals • adjust the quantities to your needs. • Do not substitute a meal of a certain day with another meal from another day. The meals of each day are designed to offer a balanced nutrition • you should not switch the order of days but you can change the order of meals within a day (for example you can have for lunch the meal that is supposed to be your dinner and vice versa) • If you don’t like any food or causes you problems, replace it with another one from the same food group. • you can add olive oil, flaxseed oil, lemon juice or vinegar to raw or cooked vegetables • use fresh herbs, fragrant spices and lemon juice as desired. Do not add too much salt • You can drink coffee, “coffee” cereals, tea and herbal teas in small quantities. • Instead of milk you can use soy drinks, cereal or nuts instead of cheese and tofu soybeans.

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4 Comments

  • Shane Curtis says:

    I love your vegetarian weekly diet plans its really good! I am thinking of making my own too. Weekly plan seems okay than daily!

  • Felicia says:

    Even if I am not really a vegan, I like the menu for Thursday, Friday and Sunday here! It looks like a great menu, and is this also okay for those who are trying to diet? It sure looks like a dieter’s meal plan as well.

    Thanks for sharing!

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