Your Personal
Vegetarian Meal
Plan
Foods You Should Eat Daily
Protein (fish):
up to 150-200 g Vegetables and greens:
600 - 700 g
Vegetable oils:
1-2 tbsp. Berries / Fruits:
up to 300 g
Nuts / Seeds:
30 - 40 g Egg: 1-2 pcs
Porridge, pasta:
200 - 250 g
Fermented milk products:
kefir /
Bread:
up to 100 g yogurt - 200 ml
cheese - 30 g /
cottage
cheese - 100 g
butter - 10 g
R e c o m m e n dat i o n s Ta s k s
01 01
Distinguish between emotional and physical hunger.
If you are craving sweet, Take the salt shaker off the table. Do not add salt to food excessively.
salty or fatty food, as well as their combinations, most often it is a sign of stress
and emotional exhaustion.
02 02
Salt enhances appetite and contributes to excessive food intake and obesity. If it’s hard for you to give up salt, cut the saltiness of dishes, replacing part of
Be aware that you may end up eating much more food if it's salty. the salt with spices. They will make the taste of the prepared dishes more
saturated, but they will not harm the body.
Early dinner at 4-5 pm and
recommended breakfast at 8-9 am
03 03
Fruits are healthy and tasty, but don’t forget that fructose, which gives them Be mindful of the amount of fruit you eat. Calculate their approximate weight -
sweetness, leads to metabolic changes in the liver. This leads to an increase in the norm is up to 300 g.
its size, the outgrowth of fat tissue and disruption of its function.
04 04
V
Remember these simple combinations of seasonings and spices:
- for meat, it is Eat today without haste. Set aside your phone, newspaper, magazine, get away
j M
best to take parsley, dill, garlic, pepper, bay leaf, ginger;
- cucumbers go well from the T . In this way you can feel all the tastes that you have on your plate
with dill, parsley, thyme;
- carrots - with mint, horseradish, black pepper;
- and en oy your food. oreover, it will not let you overeat.
tomatoes - with dill, bay leaf, rosemary, caraway seeds, cloves;
- fish - with
lemon, nutmeg, sage.
05 05
Honey, maple syrup is the same sugar. Do not look for sugar substitutes, they Save yourself a list of alternative names for sugar, which is added at the factory
influence equally the body. and study the packaging when buying:
- glucose-fructose syrup;
- honey;
- “
fructose syrup ”;
- fruit concentrate;
- HFCS, G
FS; - maple syrup;
- sucrose, maltose ;
- rice and corn syrup ;
- corn syrup, molasses;
- molasses, dried cane syrup ;
- sugar cane;
- corn sugar;
- invert sugar, brown rice syrup ;
- white grape j
uice.
R e c o m m e n dat i o n s Ta s k s
06 06
The higher the cooking temperature, the more the final glycation products are Lower the temperature when you cook meat and proteins.
Steam fish and
formed.
Glycation products are usually found in fried meat crust, which is seafood, simmer chicken in sauce and stew red meat.
cooked on the grill and at high temperatures.
07 07
If you really want to eat sweets, it is better to do it in a good mood, since Try to stretch your meal for up to 15 minutes. Do not eat in a hurry, it will lead
sweets in a depressed state, in fatigue, stress increase your emotional to digestion problems, the likelihood of belching after eating, stomach pain,
attachment to them. bloating in the intestines and lack of pleasure from eating will increase.
08 08
One of the most useful options for cooking vegetables is Al dente.
When you Marinate meat before cooking. This reduces the cooking time and makes meat
leave a slightly undercooked center in the vegetables, they taste a little softer. You can use for acidification: apple, wine vinegar, balsamic vinegar, kiwi,
crunchy. With this cooking method, maximum benefits in the vegetables are lemon juice, lemon pulp, lime.
preserved.
09 09
A signal of satiety from the receptors of the stomach to the brain comes about Add something new to your salad today, for instance, a small amount of
20 minutes after the start of the meal. Therefore, you shouldn't eat quickly pickled seaweed! This will diversify the diet with a new taste and serve as a
since you can overeat. Try the practice of eating Chinese or Japanese food with good source of irreplaceable iodine.
chopsticks, this slows down and lengthens the meal well.
10 10
Broccoli or kale contain many vitamins, minerals, biologically active Eating a handful of nuts or seeds once a day will greatly reduce your risk of
substances, easily digestible protein and lutein, useful for eyesight. Add them heart and vascular disease.
to your salad today!
11 11
50 ml of apple juice contains 110 kcal and 26 g of sugar, and Coca-Cola in the Pay attention to the condition of your teeth!
Often, enamel is damaged by fruit
same volume contains 105 kcal and 26.5 g of sugar. Do not buy liquid sugar! acids of juice and cola. If there are the first signs - the sensitivity of the teeth to
Sweet drinks are bad for your health. cold or hot drinks has increased, or they have begun to respond to the cold
wind - consult your dentist for preventive measures.
R e c o m m e n dat i o n s Ta s k s
12 12
With a glass of juice, along with vitamins and antioxidants, we also get a Pay attention to the color of urine after urination. If you drink enough fluids, the
serving of sugar.
Juices, unlike whole fruits, almost do not contain fiber, which urine will be a transparent yellow color. If your body is dehydrated, the urine
has no energy value, so they have much more calories per unit mass.
Eat whole will be dark yellow.
fruits, do not make juice out of them.
13 13
Please note: juices contain many organic acids that increase the acidity of Remove juices from your diet if you have excessive flatulence. Soluble juice
gastric juice. Therefore, it is better not to risk and drink juices if you have components can have an unexpected effect on digestion. They increase acid
gastritis with high acidity or peptic ulcer. It can cause pain in your stomach. production by the stomach, weaken and cause excessive gas.
14 14
Caffeine does not suppress appetite, but rather stimulates it.
It enhances the Do not forget that greens in your plate are as much an indispensable element
secretion of gastric juice. Thus, consuming caffeine without food can lead to of food as vegetables. Do not forget to buy greens!
gastritis and even peptic ulcer. Do not start the day with coffee, drink it an hour
after breakfast.
15 15
By following the principle of allocating half of your plate to vegetables, you Try to thoroughly chew while eating. Saliva amylase is an enzyme that starts the
can reach the daily fiber intake and take care of your gut health and contribute process of digestion already in the oral cavity and is activated due to careful
to the normal process of defecation. chewing when you eat. In this way, the digestive system works better.
Da i ly M ac r o s
Breakfast
Day 1. Protein — 62g, Fat — 52g, Carbs — 98g, Calories — 1230
Chia seeds milk 2.5% raspberries almonds
30g 200 ml 100g 20g
lunch
baked sweet grilled trout cauliflower avocado
potato 100g 150g 50g
200g
snack
pineapple
200g
dinner
tofu cheese salad leaf ** tomato cucumber bell pepper
150g 150g 100g 50g
*weight when uncooked **unlimited quatity
Daily Macros
Breakfast Day 2. Protein — 85g, Fat — 40g, Carbs — 120g, Calories — 1224
wild rice* 2 eggs cucumber avocado
50g 100g 40g
lunch
boiled asparagus grapefruit
chickpeas* 200g 150g
50g
snack
apple
200g
dinner
couscous* steamed chinese cabbage
50g octopus 200g
100g
*weight when uncooked
Da i ly M a c r o s
Day 3. Protein — 81g, Fat — 43g, Carbs — 110g, Calories — 1269
B r e a k fa s t
3-egg omelette tomato whole grain
50g 200g bread
50g
lu n c h
wild rice* mussels zucchini
50g 200g 200g
s n ac k
banana cashew
100g 40g
dinner
stewed Romano tomato carrots
beans* 50g 100g
50g
*weight when uncooked
Da i ly M a c r o s
Day 4. Protein — 79g, Fat — 56g, Carbs — 100g, Calories — 1200
B r e a k fa s t
whole grain peanut butter
bread 50g
75g
lu n c h
quinoa* spinach egg
50g 150g 1pcs
s n ac k
orange pine nuts
200g 35g
dinner
stewed squid* mushrooms onion
150g 200g 50g
*weight when uncooked
Da i ly M a c r o s
Day 5. Protein — 80g, Fat — 45g, Carbs — 120g, Calories — 1200
B r e a k fa s t
oatmeal milk 2.5% cherry
40g 150ML 50g
lu n c h
durum wheat tuna avocado cucumber
spaghetti* 150g 25g 200g
40g
s n ac k
almonds chocolate 90%
40g 20g
dinner
lentils* broccoli
50g 200g
*weight when uncooked
Da i ly M a c r o s
Day 6. Protein — 85g, Fat — 40g, Carbs — 120g, Calories — 1224
B r e a k fa s t
wild rice* 2 eggs cucumber avocado
50g 100g 40g
lu n c h
boiled asparagus grapefruit
chickpeas* 200g 150g
50g
s n ac k
apple
200g
dinner
couscous* steamed chinese cabbage
50g octopus 200g
100g
*weight when uncooked
Daily Macros
Breakfast Day 7. Protein — 81g, Fat — 43g, Carbs — 110g, Calories — 1269
3-egg omelette tomato whole grain
50g 200g bread
50g
wild rice* mussels zucchini
lunch
50g 200g 200g
banana cashew
snack
100g 40g
dinner
stewed Romano tomato carrots
beans* 50g 100g
50g
*weight when uncooked
Da i ly M a c r o s
Day 8. Protein — 75g, Fat — 51g, Carbs — 115g, Calories — 1200
B r e a k fa s t
pumpkin mozzarella
porridge* 50g
200g
lu n c h
whole-grain 3 eggs tomato
spaghetti* 150g
50g
s n ac k
pineapple juice cashew nuts
250ml 50g
dinner
onion tomato canned corn cooked squid
50g 100g 50g 150g
*weight when uncooked
Daily Macros
Breakfast Day 9. Protein — 80g, Fat — 80g, Carbs — 60g, Calories — 1280
omelette+milk broccoli cherry tomato
3 eggs, 50ml 100g 50g
lunch
baked potato champignons hard cheese 40%
100g 150g 30g
snack
almonds dark chocolate 90%
30g 30g
dinner
salmon steak steamed asparagus
50g 100g
*weight when uncooked
Daily Macros
Breakfast Day 10. Protein — 60g, Fat — 50g, Carbs — 135g, Calories — 1230
chia seeds youghurt 5% kiwi
50g 150ml 100g
lentils* champignons onion fresh herbs**
lunch
100g 150g 50g 30g
orange juice
snack
250ml
dinner
feta cheese gherkins arugula** tomato and vegetable oil
50g 50g 150g and 10g
*weight when uncooked **all-you-can-eat
Da i ly M ac r o s
Breakfast
Day 11. Protein — 87g, Fat — 47g, Carbs — 128g, Calories — 1270
cottage natural 1 egg and oats stevia / sweetener to taste
cheese 5% yoghurt 0% 50g
100g 50g
lunch
kidney beans* bell peppers grated hard cheese 40%
75g 100g 50g
snack
raspberries
150g
dinner
broccoli cauliflower 2 eggs
casserole 150g
150g
*weight when uncooked
Daily Macros
Breakfast Day 12. Protein — 62g, Fat — 50g, Carbs — 118g, Calories — 1170
grated apples 2 eggs oatmeal flour coffee with milk
100g 50g Milk 10ml
lunch
iceberg tomato mozzarella garlic and olive oil
lettuce** 150g 40g 10g
75g
snack
natural bramble
yoghurt 5% 100g
200g
dinner
brussels tofu
sprouts 100g
200g
*weight when uncooked **all-you-can-eat
Daily Macros
Breakfast Day 13. Protein — 80g, Fat — 80g, Carbs — 60g, Calories — 1280
omelette+milk broccoli cherry tomato
3 eggs, 50ml 100g 50g
lunch
baked potato champignons hard cheese 40%
100g 150g 30g
snack
almonds dark chocolate 90%
30g 30g
dinner
salmon steak steamed asparagus
50g 100g
*weight when uncooked
Daily Macros
Breakfast Day 14. Protein — 60g, Fat — 50g, Carbs — 135g, Calories — 1230
chia seeds youghurt 5% kiwi
50g 150ml 100g
lunch
lentils* champignons onion fresh herbs**
100g 150g 50g 30g
orange juice
snack
250ml
dinner
feta cheese gherkins arugula** tomato and vegetable oil
50g 50g 150g and 10g
Da i ly M a c r o s
B r e a k fa s t
Day 15. Protein — 85g, Fat — 40g, Carbs — 120g, Calories — 1224
wild rice* 2 eggs cucumber avocado
50g 100g 40g
lu n c h
boiled asparagus grapefruit
chickpeas* 200g 150g
50g
s n ac k
apple
200g
dinner
couscous* steamed chinese cabbage
50g octopus 200g
100g
*weight when uncooked
Da i ly M a c r o s
B r e a k fa s t
Day 16. Protein — 81g, Fat — 43g, Carbs — 110g, Calories — 1269
3-egg omelette tomato whole grain
50g 200g bread
50g
lu n c h
wild rice* mussels zucchini
50g 200g 200g
s n ac k
banana cashew
100g 40g
dinner
stewed Romano tomato carrots
beans* 50g 100g
50g
*weight when uncooked
Da i ly M a c r o s
B r e a k fa s t
Day 17. Protein — 75g, Fat — 51g, Carbs — 115g, Calories — 1200
pumpkin mozzarella
porridge* 50g
200g
lu n c h
whole-grain 3 eggs tomato
spaghetti* 150g
50g
s n ac k
pineapple juice cashew nuts
250ml 50g
dinner
onion tomato canned corn cooked squid
50g 100g 50g 150g
*weight when uncooked
Da i ly M a c r o s
B r e a k fa s t
Day 18. Protein — 80g, Fat — 80g, Carbs — 60g, Calories — 1280
omelette+milk broccoli cherry tomato
3 eggs, 50ml 100g 50g
lu n c h
baked potato champignons hard cheese 40%
100g 150g 30g
s n ac k
almonds dark chocolate 90%
30g 30g
dinner
salmon steak steamed asparagus
50g 100g
*weight when uncooked
Da i ly M a c r o s
B r e a k fa s t
Day 19. Protein — 60g, Fat — 50g, Carbs — 135g, Calories — 1230
chia seeds youghurt 5% kiwi
50g 150ml 100g
lu n c h
lentils* champignons onion fresh herbs**
100g 150g 50g 30g
s n ac k
orange juice
250ml
dinner
feta cheese gherkins arugula** tomato and vegetable oil
50g 50g 150g and 10g
*weight when uncooked **all-you-can-eat
Da i ly M a c r o s
B r e a k fa s t
Day 20. Protein — 87g, Fat — 47g, Carbs — 128g, Calories — 1270
cottage natural 1 egg and oats stevia / sweetener to taste
cheese 5% yoghurt 0% 50g
100g 50g
lu n c h
kidney beans* bell peppers grated hard cheese 40%
75g 100g 50g
s n ac k
raspberries
150g
dinner
broccoli cauliflower 2 eggs
casserole 150g
150g
*weight when uncooked
Da i ly M a c r o s
B r e a k fa s t
Day 21. Protein — 62g, Fat — 50g, Carbs — 118g, Calories — 1170
grated apples 2 eggs oatmeal flour coffee with milk
100g 50g Milk 10ml
lu n c h
iceberg tomato mozzarella garlic and olive oil
lettuce** 150g 40g 10g
75g
s n ac k
natural bramble
yoghurt 5% 100g
200g
dinner
brussels tofu
sprouts 100g
200g
*weight when uncooked **all-you-can-eat
