Vegetarian Diet Example

Watch the video

• Watch the video on youtube

and fish (including molluscs and crustaceans) but allows the "use of foods of" animal origin "such as eggs, milk, cheeses and honey. For this reason, the vegetarian diet is also called lacto-ovo vegetarian while, although being very similar, the lacto-vegetarian diet is further differentiated, which also prohibits the consumption of eggs and its individual components (egg white-yolk).

Shutterstock

The vegetarian diet is therefore not a diet without food of animal origin and, contrary to other similar currents of thought, it is sustainable and potentially balanced.

The vegetarian diet is not a vegan diet - which renounces, in addition to products of animal origin, even all derivatives - nor a raw food diet (based only on raw fruits and vegetables), or a fruit diet (only allows fruit, seeds oily and sprouted seeds) or an eco-vegan diet (vegan diet which implies consuming only products deriving from organic agriculture).

and saturated fats), it could also be extremely rich in lipids of animal origin and, similarly to a traditional dietary regimen, induce lipemia decompensation.

However, in the event that the consumption of eggs and cheeses preferred or limited to: egg whites, light cheeses and semi-skimmed milk ricotta, the vegetarian diet could represent a real panacea for the treatment of some metabolic diseases such as hypercholesterolemia. and hypertension, while (in my opinion) it could be more problematic in the treatment of type 2 Diabetes Mellitus and obesity (due to the large volume of carbohydrates, therefore calories, ingested by means of cereals and related derivatives). vegetarian diet is a diet rich in antioxidants, pro-vitamins A (β-carotene), vitamin C, folic acid, potassium, magnesium, phytosterols and dietary fiber; moreover, the vegetarian diet has a decidedly favorable PRAL. , provides a significant amount of anti-nutritional elements (oxalic acid, phytates in general, tannins, etc. which mainly chelate iron and calcium, but also zinc and selenium), fructose as a simple sugar, and is low in more bioavailable iron, vit. B12 and vit. D.

Lastly, since it is of modest entity, the low protein intake; it, which manifests itself in a more relevant way in veganism and related variants, in the vegetarian diet becomes complicated only in the case in which the portions of eggs and cheeses are neglected. However, these foods could be subjected to quantitative reduction due to a possible excess of saturated fat and / or cholesterol (with or without the presence of related diseases); in this case, it is unlikely that the quantity and / or the biological value of the food proteins will be sufficient to maintain the optimal state of health.

Note: the vegetarian diet of the athlete must be carefully calculated to meet all the nutritional needs of the case, making use, if necessary, of food supplements.

and risk of osteoporosis, pregnancy and breastfeeding etc.

Ferrous iron or heme iron, for fertile and anemic women, as well as for pregnant women

Vit. B12, for fertile and anemic women, and in view of pregnancy or breastfeeding

Essential amino acids, to raise the biological value of dietary proteins in case of higher than normal requirements.

Unemployed and sedentary: she wants to stop eating meat, fish, shellfish and crustaceans. Sex F. Age 28 Height cm 170 Wrist circumference cm 15,4 Constitution Normal Height / wrist 11 Morphological type Long-limbed Weight kg 60,3 Body mass index 20,9 Physiological body mass index desirable 20,9 Desirable physiological weight kg 60,4 Basal metabolism kcal 1384 Physical activity level coefficient 1,42 Energy expenditure kcal 1965 Diet NORMOCALORICA 1965Kcal Lipids MAX 30% 589.5Kcal 65.5g Proteins 1.2g / kg 289.9Kcal 72.5g Carbohydrates 55,3% 1085.6kcal 289.5g Breakfast 15% 295kcal Snack 7-8% 148kcal Lunch 35% 687kcal Snack 7-8% 148kcal Dinner 35% 687kcal

Vegetarian Diet Example - Day 1

Breakfast, about 15% kcal TOT Skimmed milk, 2% lipids 300ml, 150.0kcal Oats 40g, 155.6kcal Snack, about 7-8% kcal TOT Kiwi 100g, 61.0kcal Skimmed milk yogurt, 5.7g of protein per 100g 125g, 70.0kcal Lunch, about 35% kcal TOT Pasta with tomato sauce Semolina pasta 80g, 284.8kcal Tomato puree 100g, 24.0kcal Parmesan 10g, 39.2kcal Lettuce 70g 12.6kcal Extra virgin olive oil TOT 20g, 180.0kcal Bread type 00 60g, 159.6kcal Snack, about 7-8% kcal TOT Kiwi 100g, 61.0kcal Skimmed milk yogurt, 5.7g of protein per 100g 125g, 70.0kcal Dinner, about 35% kcal TOT Chickpeas stewed with hard-boiled eggs Canned chickpeas, drained 300g, 300.0kcal Chicken egg (whole) 50g, 71.5kcal Fennel, bulb 150g 46.5kcal Extra virgin olive oil TOT 20g, 180.0kcal Bread type 00 30g, 79.8kcal

Vegetarian Diet Example - Day 2

Breakfast, about 15% kcal TOT Skimmed milk, 2% lipids 300ml, 150.0kcal Corn flakes 40g, 144.4kcal Snack, about 7-8% kcal TOT Apple, with peel (1/2) 100g, 52.0kcal Skimmed milk yogurt, 5.7g of protein per 100g 125g, 70.0kcal Lunch, about 35% kcal TOT Mushroom risotto Short grain white rice 80g, 286.4kcal Champignon mushrooms 100g, 22.0kcal Parmesan 10g, 39.2kcal Red radish 70g 16,6kcal Extra virgin olive oil TOT 20g, 180.0kcal Bread type 00 60g, 159.6kcal Snack, about 7-8% kcal TOT Apple, with peel (1/2) 100g, 52.0kcal Skimmed milk yogurt, 5.7g of protein per 100g 125g, 70.0kcal Dinner, about 35% kcal TOT Stewed borlotti beans and pecorino Canned beans, drained 300g, 273.0kcal Pecorino Romano cheese 30g, 116.1kcal Artichokes (traditional French) 200g 70.5kcal Extra virgin olive oil TOT 10g, 90.0kcal Bread type 00 30g, 79.8kcal

Vegetarian Diet Example - Day 3

Breakfast, about 15% kcal TOT Skimmed milk, 2% lipids 300ml, 150.0kcal Oats 40g, 155.6kcal Snack, about 7-8% kcal TOT Clementine 100g, 47.0kcal Skimmed milk yogurt, 5.7g of protein per 100g 125g, 70.0kcal Lunch, about 35% kcal TOT Boiled potatoes Semolina pasta 400g, 308.0kcal Parmesan 10g, 39.2kcal Rocket 70g 17,5kcal Extra virgin olive oil TOT 20g, 180.0kcal Bread type 00 60g, 159.6kcal Snack, about 7-8% kcal TOT Clementine 100g, 47.0kcal Skimmed milk yogurt, 5.7g of protein per 100g 125g, 70.0kcal Dinner, about 35% kcal TOT Stewed lentils Canned lentils, drained 300g, 248.0kcal Egg whites omelette Pasteurized egg whites, in brik 150g, 72.0kcal Carrots 150g, 61.5kcal Extra virgin olive oil TOT 20g, 180.0kcal Bread type 00 30g, 79.8kcal

Vegetarian Diet Example - Day 4

Breakfast, about 15% kcal TOT Skimmed milk, 2% lipids 300ml, 150.0kcal Corn flakes 40g, 144.4kcal Snack, about 7-8% kcal TOT Pears (1/2) 100g, 58.0kcal Skimmed milk yogurt, 5.7g of protein per 100g 125g, 70.0kcal Lunch, about 35% kcal TOT Polenta with cream cheese corn flour 80g, 289.6kcal Cream cheese 50g, 171.0kcal Valerian 70g 12.6kcal Extra virgin olive oil TOT 10g, 90.0kcal Bread type 00 60g, 159.6kcal Snack, about 7-8% kcal TOT Pears (1/2) 100g, 58.0kcal Skimmed milk yogurt, 5.7g of protein per 100g 125g, 70.0kcal Dinner, about 35% kcal TOT Peas with braised onion Canned peas, drained 300g, 204.0kcal Onions 200g, 52.0kcal Fresh ricotta Cow ricotta, from partially skimmed milk 80g, 110.4kcal Fennel, bulb 150g 46.5kcal Extra virgin olive oil TOT 20g, 180.0kcal Bread type 00 30g, 79.8kcal

Vegetarian Diet Example - Day 5

Breakfast, about 15% kcal TOT Skimmed milk, 2% lipids 300ml, 150.0kcal Oats 40g, 155.6kcal Snack, about 7-8% kcal TOT Kiwi 100g, 61.0kcal Skimmed milk yogurt, 5.7g of protein per 100g 125g, 70.0kcal Lunch, about 35% kcal TOT Pasta with peppers Semolina pasta 80g, 284.8kcal Mixed peppers, raw 100g, 22.0kcal Parmesan 10g, 39.2kcal Lettuce 70g 12.6kcal Extra virgin olive oil TOT 20g, 180.0kcal Bread type 00 60g, 159.6kcal Snack, about 7-8% kcal TOT Kiwi 100g, 61.0kcal Skimmed milk yogurt, 5.7g of protein per 100g 125g, 70.0kcal Dinner, about 35% kcal TOT Lupins with hard-boiled eggs Boiled, peeled and drained lupins 300g, 342.0kcal Chicken egg (whole) 50g, 71.5kcal Endive 150g 25.5kcal Extra virgin olive oil TOT 20g, 180.0kcal Bread type 00 30g, 79.8kcal

Vegetarian Diet Example - Day 6

Breakfast, about 15% kcal TOT Skimmed milk, 2% lipids 300ml, 150.0kcal Corn flakes 40g, 144.4kcal Snack, about 7-8% kcal TOT Apple, with peel (1/2) 100g, 52.0kcal Skimmed milk yogurt, 5.7g of protein per 100g 125g, 70.0kcal Lunch, about 35% kcal TOT Spinach rise Short grain white rice 80g, 286.4kcal Spinach, frozen 100g, 23.0kcal Parmesan 10g, 39.2kcal Red radish 70g 16,6kcal Extra virgin olive oil TOT 20g, 180.0kcal Bread type 00 60g, 159.6kcal Snack, about 7-8% kcal TOT Apple, with peel (1/2) 100g, 52.0kcal Skimmed milk yogurt, 5.7g of protein per 100g 125g, 70.0kcal Dinner, about 35% kcal TOT Tempeh and pecorino Tempeh 200g, 332.0kcal Pecorino Romano cheese 30g, 116.1kcal Artichokes (traditional French) 200g 70.5kcal Extra virgin olive oil TOT 10g, 90.0kcal Bread type 00 30g, 79.8kcal

Vegetarian Diet Example - Day 7

Breakfast, about 15% kcal TOT Skimmed milk, 2% lipids 300ml, 150.0kcal Oats 40g, 155.6kcal Snack, about 7-8% kcal TOT Clementine 100g, 47.0kcal Skimmed milk yogurt, 5.7g of protein per 100g 125g, 70.0kcal Lunch, about 35% kcal TOT Cheese pasta Semolina pasta 400g, 308.0kcal Parmesan 10g, 39.2kcal Rocket 70g 17,5kcal Extra virgin olive oil TOT 20g, 180.0kcal Bread type 00 60g, 159.6kcal Snack, about 7-8% kcal TOT Clementine 100g, 47.0kcal Skimmed milk yogurt, 5.7g of protein per 100g 125g, 70.0kcal Dinner, about 35% kcal TOT High-protein pizza (Alice's recipes, visible on my-pesronaltrainer TV) High-protein pizza, dough and raw ingredients 300g, 521.4kcal Carrots 200g, 82.0kcal Extra virgin olive oil TOT 10-15g, 90.0-135.0kcal