• Weekly Diet Plans For: Vegans and Semi Vegetarians

    Posted on August 15, 2012 by in Vegans & 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.

4 Responsesso far.

  1. 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!
    Shane Curtis recently posted..Discover Why Timber Joinery Is The Perfect Addition To Your Property!My Profile

  2. 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!
    Felicia recently posted..Michael Phelps Wins Big in VegasMy Profile

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