Vegetables for your weight loss – menu ideas

Everyone knows that losing weight with the help of vegetables is very easy and effective. It’s not for nothing that there are so many options vegan and vegetarian dietsbut unfortunately, not everyone knows how vegetables should be combined for satiety and a reduced caloric intake, based only on good quality calories. Doctors and nutritionists recommend consuming as much vegetables as possible on a regular basis and not just when you need to lose a few extra kilos. A diet based on vegetables may not be to the liking of gourmets who love meat and do not conceive any meal without meat, but the secret lies in choosing those vegetable proteins that replace meat successfully and perhaps contain more protein than meat. In vegetables we find all the nutrients we need, so we don’t have to worry about possible nutritional deficiencies. But the advantages do not stop here. Meals based on vegetables are prepared very quickly and easily, and this is because most nutrients are found in raw vegetables or very little cooked in a pan or steamed. We believe that the vegetable diet is brilliant for the modern man in the sense that you eat healthy, fast and keep obesity and cardiovascular diseases at bay.

Day 1

Breakfast – grilled eggplant burger instead of bread with tuna in water, parsley and chopped tomatoes

Lunch – raw zucchini salad with greens

Chinese – zucchini rolls with cream cheese, tomatoes and parsley

Day 2

Breakfast – 1 hard-boiled egg with a salad of cucumbers, yogurt and greens

Enjoy – 1 cucumber

Lunch – seafood with cucumber salad and yogurt

Enjoy – cucumber smoothie

Chinese – salad with lean ham, hard-boiled egg, tomatoes, cucumbers and spinach

Day 3

Breakfast – milk with oatmeal and some raisins

Snack until lunch – 1-2 bruschetta with cherry tomatoes, green onion, parsley and basil

Lunch – a Greek salad and a slice of wholemeal bread

Snack until dinner – 3-4 pink radishes

Chinese – a broccoli cream soup with croutons

Day 4

Breakfast (400 calories) – almond milk with 4 tablespoons of baked buckwheat, pomegranate, chia seeds and seasonal fruits for decoration

Snack (180 calories) – 1 small bowl of orange salad with kale

Lunch (450 calories) – 2 sweet potatoes furrowed in accordion style and filled with a mix of vegetables and greens – cooked in the oven

Dinner (630 calories) – black or red bean salad with kale or seaweed, Romanian tomatoes, raw zucchini, red onion, corn

Day 5

Breakfast – vegetable omelette with tofu cheese and aromatic herbs according to preferences

Lunch – 1 bowl of carrot cream soup for the first course, and for the second course, broccoli or spinach souffle with goat cheese

Chinese – mixed salad of raw vegetables (it can be made of several vegetables and greens or only greens); don’t forget to add 1-2 tablespoons of olive oil and lemon or lime juice

Day 6

Breakfast – coffee or tea and a slice of wholemeal bread with 50 grams of ham

Lunch – as much salad as you want, but from celery, carrots, 200 grams of brown or red rice with vegetables and 1 tablespoon of olive oil, 40 grams of Parmesan and a fruit of your choice

Chinese – 200 grams of steamed vegetables with 150 grams of grilled fish and a fruit of your choice

Day 7

Breakfast – white cabbage salad with dill and 1 hard-boiled egg

Lunch – pickled cabbage salad and grilled chicken breast

Chinese – white cabbage salad with lemon juice and olive oil with grilled mushrooms

Day 8

Enjoy – half a grapefruit

Lunch – an Italian-style Caprese salad with tomatoes of various varieties, mozzarella, lettuce leaves, fresh chopped parsley and 2-3 tablespoons of couscous soaked in water for 30 minutes and seasoned

Enjoy – a cucumber salad with greens

Chinese – 1-2 pumpkins stuffed with hydrated couscous, red onion, lettuce leaves, tomatoes, cucumbers, seedless hot peppers and decorated with Parmesan cheese and chopped parsley – cooked in the oven

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