What is a vegetarian diet?

 What is a cvegetarian diet?

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful meal plans must be individualized and take into account the whole person. Before starting any new diet, check with your doctor or dietitian, especially if you have an underlying health condition.

What is a vegetarian diet?

People who follow a vegan diet do not eat meat, poultry, or seafood, but rather eat eggs, dairy products, and other animal foods such as honey. They include fruits, vegetables, beans, legumes, soy products, and others.

Environmentalists and health experts promote plant-based diets as being healthier for our bodies and healthier for the planet.1 A vegan lifestyle can provide significant health benefits, but like any diet, it is essential to choose and eat foods rich in nutrients. moderation. To get the benefits you are looking for.

The Best US Diets 2021 News and World Report ranks the vegan diet as the 9th best overall diet and gives an overall rating of 3.6/5.

7 day diet plan.

A vegan diet focuses on fruits, vegetables, grains, and beans, and includes eggs and dairy in some variations. Most people eat the standard three meals a day, with snacks if desired.

The 7-day meal plan below is just an idea of ​​what to eat for three meals a day. This is not a comprehensive meal plan. If you follow a plant-based diet, you may be able to find other foods that work for you.

Day 1:

 California omelette with summer vegetables and orange juice; baked potatoes with chickpeas, zucchini, pumpkin and cherry tomatoes fried in olive oil, cabbage salad with toasted walnuts; Pepper stuffed with quinoa

Day 2:

 Whole-grain toast with avocado, spinach, and any baking seasoning; grated brussels sprouts and roasted lentil salad; A spicy vegetable broth of tomato and banana

Day 3:

 Breakfast pizza with charred white beans. an egg salad sandwich on bread with fresh fruit; Healthy brown rice noodles with alfredo sauce

Day 4:

 Whole-wheat toast with eggs, braised cabbage and grapes. sauteed cabbage and white beans with garlic leaves and brown rice; Carrots, cucumbers, cherry tomatoes and chickpeas. Beans, quinoa and cheese stuffed peppers, salad

Day 5:

 Steel cut oats with berries, almond milk, flaxseeds, and peanut butter; Fruit and yogurt parfait. Sandwich with chickpea salad, cheese and grapes. Whole wheat tomato sauce with seitan vegetables, garlic bread and green salad

Day 6:

 omelette with eggs, mushrooms, cheese, asparagus and grapefruit; Chickpea-lemon soup with vegetables; Fruit and nut yogurt. Sauteed tofu with peppers, zucchini and broccoli on rice

Day 7:

 Green smoothie with whey protein, coconut milk, and peanut butter toast; Strawberry and almond. Vegetable lasagna, green salad. Asian tofu lettuce, quinoa, broccoli cabbage

What can you eat

There are many variations of a vegetarian diet. La principale limitation est d'éviter la viaande, la volaille et les fruits de mer. Cela signifie qu'il existe de nombreux aliments compatibles, y compris tous les aliments d'origine végétale (et d'autres aliments d'origine animale, comme milk derivatives).

All grains are eaten in any vegetarian diet.

• wheat
• rice
• groats
• amaranth
• quinoa
• barley
• Maize
• Beans and vegetables

Beans and legumes are essential nutrients in any vegetarian diet because they are a source of protein.

• black beans
• chickpeas
• beans
• Green Peas
• lenses
• Adzuki pills
• Fruits and vegetables

All fruits and vegetables are eaten in any vegetarian diet.

• Broccoli
• spinach
• Salad
• Carrots
• Green Peas
• corn
• Tomatoes
• Attorney
• banana
• An apple
• berries
• Grape
• watermelon
• oils

Vegetable oils are used as healthy fats in any vegetarian diet.

• Coconut Oil
• avocado oil
• olive oil
• Grape seed oil
• canola oil
• Eggs and dairy products

The most common type of vegetarian diet is the dairy and egg type, in which meat and seafood are avoided, but dairy and eggs are included. Vegetarians eat eggs, but avoid dairy, meat, and shellfish. Lacto-vegetarians consume dairy products but avoid eggs, meat, and shellfish.

What you can't eat

Some people consider diet B