Vegetarian Diet Example

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Joe Dispenza
@joedispenza
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Premise

The following indications have purpose exclusively informative e DON'T they intend replace the opinion of figures Professional as a doctor, nutritionist or dietician, whose intervention is made necessary for the prescription and composition of food therapies Custom.



Vegetarian diet

La diet Vegetarian food excludes the use of meat e fish (including molluscs and crustaceans) but It allows the use of "animal derived" foods such as eggs, XNUMX cups milk, the cheese and honey. For this reason, the vegetarian diet is also called lacto-ovo vegetarian while, although very similar, the lacto-vegetarian diet is further differentiated which also prohibits the consumption of eggs and its individual components (egg white-yolk).



The vegetarian diet DON'T it is therefore a diet devoid of foods of origin animal and, contrary to other similar currents of thought, it is sustainable and potentially balanced.

The vegetarian diet DON'T it's a diet vegan - which renounces, in addition to products of animal origin, even all derivatives - nor a diet crudista (based only on raw fruits and vegetables), or a diet fruitist (allows only fruit, oilseeds and sprouted seeds) or a diet eco-vegan (vegan diet which implies consuming alone products deriving from organic agriculture).

Pros and Cons

The vegetarian diet is "apparently" a diet healthy; on the other hand, considering the consumption of eggs and cheeses (the 2 products of animal origin that contain more cholesterol and saturated fats), it could also be extremely rich di lipids from animal and, similarly to a traditional diet, induce imbalances of the lipemia.


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 cure-all for the cure of some diseases metabolic such as hypercholesterolemia and hypertension, while (in my opinion) it could be more problems in the treatment of Type 2 diabetes mellitus and for l 'obesity (due to the large volume of carbohydrates, therefore calories, ingested by means of cereals and related derivatives). The vegetarian diet constitutes a diet very rich di 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. On the other hand, it brings one considerable amount of elements anti-nutritional (oxalic acid, phytates in general, tannins etc. which chelate above all iron and calcium, but also zinc and selenium), fructose as a simple sugar, and it is poor di iron more bioavailable, lives. B12 e year. D.


Lastly, since it is of modest entity, it is scarce protein intake; it, which manifests itself in a more relevant way in veganism and related variants, becomes more complicated in the vegetarian diet alone in the event that 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 sports must be calculated meticulously to comply with all nutritional needs appropriate, making use, if necessary, of food supplements.

Useful Supplements

As anticipated, the vegetarian diet may require supplementary food support; in case of higher than average requirements, it may be necessary to:

  • Soccer e lives. D, especially in subjects in special physiological or para-physiological conditions: climacteric syndrome and risk of osteoporosis, pregnancy and breastfeeding, etc.
  • Ferrous iron o iron eme, for fertile and anemic women, as well as for pregnant women
  • Vit. B12, for fertile and anemic women, and for pregnancy or lactation
  • 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.
Gender F
Age 28
Height cm 170
Wrist circumference cm 15,4
Constitution Normal
Height / wrist 11
Morphological type Longilineo
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 NORMOcaloric 1965Kcal
Lipids MAX 30% 589,5Kcal 65,5g
Protein 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
Price 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
Lesse potato
Semolina pasta 400g, 308,0kcal
Parmesan 10g, 39,2kcal
arugula (rocket salad) 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
Ricotta Fresca
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
arugula (rocket salad) 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

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