Meat-free diet for weight loss: basic rules, benefits, menu for the week

Can a meat-free diet be beneficial? Of course, if the diet is balanced and based on the needs of your body. But if you are driven only by the desire to lose weight, excluding meat from the menu is not the best way; most nutritionists do not recommend this. Nothing critical will happen to your figure if you periodically consume boiled, baked or steamed meat; on the contrary, you will help the body get enough protein along with plant and dairy products that contain it to a lesser extent.

Pros and cons of giving up meat?

Meat is a heavy food that requires a lot of time and effort from the body to digest. A diet without meat and fish is a great opportunity to get rid of this burden, cleanse the body, and feel light.

There are advantages and disadvantages of giving up meat, first let's look at the advantages:

Loss of body weight;
Reduced blood pressure;
No risk of diabetes;
Reducing the risk of cancer;
Improving the functioning of the digestive system;
Skin glow.

These are the main benefits that you can consider after giving up meat. But there are also disadvantages that you need to be aware of:

Reducing protein intake, which is necessary for body structure;
Insufficient amount of Calcium in the body;
The appearance of weakness.

When deciding to completely stop eating meat, you should definitely familiarize yourself with the possible consequences.

Important! You can refuse meat only if there are no medical contraindications to this.

Smart nutrition

In the modern world, the problem of excess weight is one of the most acute. More and more people are facing it. Of course, the bulk of those who dream of losing weight are women, but men are also increasingly resorting to various methods of losing weight.

As a rule, it all starts with the use of one of the many diets based on the refusal of certain foods. Many people limit portion sizes to a minimum, believing that a tiny amount of food eaten will quickly lead them to the desired result. But in fact, exactly the opposite happens - people begin not to lose weight, but to gain weight.

But in order to gain harmony, it is not at all necessary to eat little; the most important thing is to plan your diet wisely and correctly. Competent and balanced nutrition is not a refusal of certain foods, but a skillful combination of them, so that all the needs for nutrients and vitamins of your body are satisfied. Because excessive food consumption along with insufficient food lead to negative consequences. And as soon as a person begins to consume the amount of calories he needs to maintain life, he begins to lose extra pounds, and the body as a whole improves.

What happens if you give up meat and dairy products at the same time?

Many people don’t even think about the fact that eating without meat not only helps you lose weight, but also improves the functioning of the body, speeds up metabolic processes, and activates many factors. Let's look at what changes are observed in the body if you eat without dairy products and meat:

Inflammatory processes in the body are reduced;
The risk of heart attack, stroke, and atherosclerosis is reduced;
Increased amount of cholesterol in the blood decreases;
Maintains healthy intestinal flora of the body;
Reduces the risk of type 2 diabetes;
The body regulates the correct amount of protein.
Without these products, you can easily lose weight, normalizing the quality of your body.

We must remember! Sometimes dairy products and meat are extremely necessary for the growth and development of the body, therefore, before taking such measures, it is worth discussing all the nuances with a specialist.

The real benefits and harms of a meat-free diet, according to nutritionists

A week without meat is not a complete refusal, so no significant changes will occur in the body during this time. If you violate the protein norm for a longer time, significant changes can be observed, both in a positive and negative direction.

According to nutritionists, the benefits of giving up meat include the following nuances:

There is no feeling of hunger;
The body is cleansed;
The functioning of the digestive system is not disrupted;
General well-being improves;
Cholesterol decreases;
Visceral fat is broken down.

Among the disadvantages of giving up meat, nutritionists highlight the following nuances:

Vitamin B12 and iron deficiency;
Due to a lack of iron, blood circulation is impaired;
There is a constant desire to eat at least a small piece of meat;
A large number of contraindications.

Rules

Any weight loss has its own rules, let’s consider those for a meat-free diet. Feedback from nutritionists about the method helped to create a simple list of requirements that must be strictly adhered to:

When the body begins to lack meat ingredients, the body begins to retain fluid. To avoid swelling, minimize your salt intake.
Celery, cabbage and sesame will compensate for the lack of vitamin B.
The lack of fats must be compensated by consuming vegetable oils, seeds and nuts - include them in the daily menu.
As for the size of portions, they can be anything, but stick to the rule here: we get up from the table light, and not with a heaviness in our stomach.
Get active! Start playing sports, jogging, sign up for a swimming pool, or at worst, just walk more.
If during the diet you begin to experience severe headaches, dizziness and even fainting, then choose another method and abandon this one.
You also need to exit the diet correctly: include foods prohibited by the diet gradually and in small portions.

Lacto-vegetarian diet with dairy products

The lacto-vegetarian diet is created specifically for those losing weight without meat; it is based on a calorie deficit, as well as a detailed calculation of the ratio of dietary fat. There are several advantages of losing weight without meat on such a diet, let’s note them:

Balanced diet;
No side effects;
Opportunity to become a vegetarian for life;
Saving on products;
Possibility to choose a diet for the whole family.

Interesting! Despite the fact that the meat-free menu is characterized by a large number of contraindications, after consultation with a doctor it is permissible even for use by children.

Menu with dairy products and eggs

You can take the necessary protein for the body’s functioning not only from meat. There is a sample menu without meat, which contains products such as milk and eggs. They completely replace meat and have a positive effect on the body. Let's look at the menu for 3 days.

First day

Breakfast – oatmeal, boiled egg.
Snack – cottage cheese.
Lunch – omelet with mushrooms, kefir.
Afternoon snack - cheese.
Dinner – cottage cheese casserole with egg.

Second day

Breakfast - an omelet of two eggs and milk.
Snack – 2 cheesecakes.
Lunch – buckwheat porridge and 2 eggs.
Afternoon snack – a glass of fermented baked milk.
Dinner – cottage cheese with fruit.

The third day

Breakfast - scrambled eggs and toaster with cheese.
Snack – a glass of milk.
Lunch – pancakes with low-fat sour cream, tea.
Afternoon snack – a glass of kefir.
Dinner – three-egg omelette, tomato.

You need to focus on this menu in order to achieve good results in the process of losing weight on a meat-free diet.

Dietary recipes

The most unpleasant and difficult thing in any weight loss system is the lack of variety in the menu and the limited variety of flavors. Just raw vegetables and fruits, monotonous cereals soon get boring, a person wants to eat not because of hunger, but because of the boring menu. But during a meat-free diet, you can cook delicious dishes.

Green coleslaw

Ingredients : white cabbage, carrots, lemon juice and olive oil.

For the salad, everything needs to be finely chopped and grated, mixed thoroughly and seasoned with lemon juice and olive oil.

Lentil puree

You need to cook 250 g of lentils in boiling water for ten minutes, then add grated carrots and spices. After the porridge is completely ready, you need to spin it with a blender. You can also sprinkle with lemon juice or olive oil.

Vegetarian cutlets

Ingredients : potatoes, 400 g champignons, onions, spices, milk, flour.

While the potatoes are boiling, finely chop the mushrooms and onions and fry in oil until golden brown. Then mash the potatoes with milk until pureed. To get the dough you need to mix the puree with flour with a mixer. Form the dough into flat cakes and put a mushroom filling in the center of each, then make a cutlet and fry in a frying pan.

Vegetarian lasagna

Ingredients : cream cheese, herbs (spinach, arugula, basil), pine nuts, garlic, cream, lasagna sheets.

Cream is prepared from cheese and herbs with garlic. Finely chop everything and mix in a blender. Then lay out layers of dough sheets, covering them with cream. Bake in the oven until done.

Bean soup

Ingredients : beans (red or white), carrots, onions, potatoes, herbs and spices.

Soak the beans overnight to soften and plump. In the morning, boil chopped potatoes and carrots. When they are almost ready, add beans, herbs and onions. Boil the soup until the potatoes are soft.

To learn how to cook vegetable lasagna, watch this video:

Diet without meat and milk - menu for weight loss

A diet without meat and dairy products can be tasty and varied if you know about all its features, prepare it correctly, and know how to combine it with other foods. Recipes for proper nutrition require a minimum amount of products that are available for purchase at any time of the year.

Breakfast

The diet for breakfast can be very varied, including cereals, healthy sandwiches, baked goods, omelettes and others. Let's look at the best of them, which are worth paying attention to when shaping your diet:

Omelet with tomatoes on kefir;
Oatmeal and egg;
Cheesecakes with kefir and eggs;
Cottage cheese with fruit.

These options can become complete breakfasts, without meat and milk, which will quickly saturate the body, improve its functioning, and fill it with useful ingredients.

Lunches

A meat-free diet for weight loss requires a heartier and more complete lunch, which could satisfy the need for food right up to dinner. The lunch menu might look like this:

Vegetable soup with egg;
Buckwheat porridge and scrambled eggs;
Rice with vegetables, egg.

Dinners

For dinner, predominantly protein foods are always recommended, including on a diet. Eggs, other dairy products, and fish can replace meat and milk. The best options for dinner are:

Baked fish steak with vegetables;
Curd casserole and tea;
Kefir omelette;
Cheesecakes and tea.

Important! You can choose dinner according to your personal preferences, the main thing to remember is that it should be no later than 3 hours before bedtime.

Snacks

Now we need to figure out what snacks should be for those who don’t eat meat? There are much more options for snacks than for main courses. The following products can quickly quench your appetite:

Fruits;
Vegetables;
Nuts;
Dried fruits;
Greenery.

You can choose any option, depending on your personal needs and wishes of the body at the moment.

What should you pay attention to?

eggs (the consumption of eggs should be reduced to the most optimal - no more than two boiled eggs per week).
fried meat (in general, you should not give preference to this method of cooking, such as frying, replacing it with boiling, baking or stewing).
any strength of canned foods.
high fat dairy and fermented milk products.
coffee and tea (green tea is an exception).
all kinds of sweets.
fatty sauces based on mayonnaise, chips, salted crackers and nuts.

You can always find a worthy replacement for the products you love. If you have a sweet tooth, then give preference to a small amount of honey or a couple of slices (about 20 g) of dark chocolate and dried fruits.

At first it will be difficult to switch to a new diet, so a certain amount of familiar food is permissible, for example, once a week you can allow yourself your favorite dish.

The most important thing is to maintain a reasonable balance in nutrition, as a result of which you can say goodbye to extra pounds and significantly improve your body’s health.

Diet options for the day without meat, but with fish

Fish is an excellent alternative to meat, which is even more beneficial for the body. Let's consider a fish version of the daily diet, which is based mainly on its consumption.

Breakfast - oatmeal, banana, nuts.
Snack – apple.
Lunch – baked fish with vegetables, rice.
Snack – fish cutlet, tomato.
Dinner – steamed salmon, vegetable salad.

This is a quite tasty and nutritious option for a daily diet with fish, which will also be nutritious and beneficial for the body.

Vegetarian menu for the week

A menu for a week of proper nutrition without meat allows you to always remain healthy, beautiful and slim. Let's look at a rough nutrition plan that can be controlled and modified depending on personal needs.

Monday

Breakfast - buckwheat porridge and a sandwich with cheese and bread.
Lunch – baked fish, rice.
Dinner – fish cutlets, vegetable salad.

Tuesday

Breakfast – oatmeal with fruit.
Lunch – fish soup, tea with a sandwich of bread and cheese.
Dinner – steamed fish, cabbage salad.

Wednesday

Breakfast – cheesecakes and tea.
Lunch – baked mackerel, vegetable salad.
Dinner – baked eggplants, steamed salmon.

Thursday

Breakfast - oatmeal with water, fish cutlet.
Lunch – vegetable soup and baked fish.
Dinner – fish salad with vegetables.

Friday

Breakfast - bread with cheese, coffee without sugar.
Lunch – fish cutlet and buckwheat, tea.
Dinner – grilled salmon, grilled vegetables.

Saturday

Breakfast – oatmeal with water, honey.
Lunch – fish with vegetables.
Dinner – fish steak and baked potatoes.

Sunday

Breakfast – cottage cheese with banana.
Lunch – steamed fish steaks.
Dinner - steamed fish cutlet, rice.

You can also have 1-2 snacks between main meals every day. As a rule, vegetables, fruits, nuts and other healthy foods serve as snacks.

The most common errors when planning a diet

The health benefits associated with a well-balanced vegetarian lifestyle are undeniable. Countless studies and studies have shown that a well-planned, plant-based diet is associated with a small risk of obesity, heart disease, diabetes and stroke, as well as a longer life expectancy. The most significant phrase that is not emphasized enough is “a properly planned, plant-based diet.”

Many people automatically associate switching to a vegetarian diet with a healthy lifestyle, but in reality, eliminating meat from your diet is not the ticket to good health.

It's just as easy to be an unhealthy vegetarian. And the real benefits are seen when replacing meat and/or dairy products with plenty of plant-based proteins, namely fruits, vegetables, legumes, whole grains, nuts and seeds with minimal added sugars and saturated fats.

Your food looks the same every day. Imagine waking up every morning and putting on the same clothes. Even if your choice was great for a night on the town, it probably won't be great for a job interview. Bottom line: One outfit can't meet all your personal and professional needs. The same goes for a vegetarian diet. Eating the same food day after day will cause you to miss out on many important vitamins, minerals and natural fats, putting you at risk for nutritional deficiencies. Getting variety in your diet is key. Focus on getting adequate protein (nuts, seeds, legumes), calcium (greens, cabbage, broccoli), iron (legumes, lentils, soy), vitamin B12 (fortified grains, fatty fish and soy milk), vitamin D (daytime sunlight and supplements), as well as many different fruits and vegetables.

There are two misconceptions about protein. The first is that you can only get “real” protein from steak and chicken, and the second is that you need to eat enough of it to stay healthy. Although your daily menu does not consist of such animal protein sources, this does not mean that plant-based proteins cannot completely replace them.

Good sources of plant protein include lentils, soy, peanut butter, black or red beans, and peas. In addition, you need to consume them in much smaller quantities than you think. Most healthy people require approximately 0.8 grams of protein per kilogram of body weight. You can get protein from nuts, seeds, legumes and whole grains. The most popular sources of high protein for vegetarians: almonds, pistachios, walnuts, black beans, red lentils, chickpeas, soft tofu, couscous - wheat grains. Moreover, these products have been proven to have more protein than a chicken egg!

Only fruit for a snack. Of course, fruits are an amazing source of fiber, vitamins and microelements.

But vegetarians often experience decreased performance during the day, weakness, loss of strength, in other words, decreased energy levels when they snack only on fruit. But this can be easily remedied by adding some nuts such as raw almonds, walnuts, pistachios or sunflower seeds. Thus, you can replace carbohydrates, the main source of energy, with some proteins and healthy fats. In addition, they increase the level of zinc, which is so necessary for the diet of vegetarians.

Table “How to replace meat on a diet?”

What to replace meat with?	Why?
1. Eggs	They supply the body with a sufficient amount of protein necessary for full functioning. Eggs are affordable foods that can be eaten raw, boiled, or fried.
2. Fermented milk products	If you take fermented milk products as food once, you can fill the daily calorie deficit. They go perfectly with porridge and whole grain bread.
3. Fish	Fish has the same amount of protein and amino acids as meat. It saturates with energy, improves the condition of hair, vision and teeth.
4. Nuts	A large amount of protein is found in walnuts, as well as almonds. 4-5 pieces are enough. nuts per day to fill protein deficiency.
5. Sunflower seeds	They contain amino acids, fats, as well as vitamins B, E, C. 100 g per day is enough for the body to feel healthy.

Proper nutrition for weight loss

The basis for building a competent and balanced diet is, first of all, the correct ratio of fats, proteins, carbohydrates and minerals.

According to doctors and nutritionists, the ideal ratio looks something like this: the amount of protein in the diet should be at least 10-35%, fat - about 20-35%, carbohydrates - about 45-65%.

When starting to create a competent and balanced diet, you should first of all pay attention to how many extra pounds you would like to lose and how large your initial weight is. You can start eating with a low calorie content, but the diet should be as balanced as possible and contain all the necessary components. It is not recommended to reduce calorie content below 1200 kcal; on average, to maintain normal life, this figure is 2400 kcal per day, and for a person losing weight, approximately 1500 kcal will be enough.

It is important to remember about the drinking regime and under no circumstances neglect it. You need to drink at least eight glasses of water per day, which is about two liters. You can more accurately calculate the amount of water your body needs by multiplying your weight by 30 ml.

Proper nutrition is the correct distribution of fats, proteins and carbohydrates. The first place is occupied by carbohydrates - 50%, in the second place are proteins - 30%, and in the end are fats - 20%.

On the way to a slim figure, accurate calorie counting is important. After all, to lose weight it is necessary to create a so-called deficit, that is, the body must spend more calories than it receives. It is then that the necessary energy will be released from your fat reserves, gradually it will become less and less and your dreams of a slim figure will become a reality.

Competent and balanced nutrition is also impossible without a psychological transition, getting used to a new diet. That is why you are required to have a positive attitude, which will be a great help on your journey to perfection of form and healing of the body.