Lacto-ovo vegetarianism: nutritional features, advantages and disadvantages

In the name, "lacto" refers to dairy products and "ovo" refers to eggs.

Many people start following a lacto-ovo vegetarian diet to reduce their consumption of animal products for ethical, environmental or health reasons.

This article explains the advantages and disadvantages of lacto-ovo vegetarianism and provides a list of foods to eat and avoid, as well as a sample menu.

Eggplant, egg and tomato salad

Interesting combination and only three ingredients! For dressing, use vegetable oil or homemade mayonnaise.

Ingredients:

150 g eggplants;
100 g tomatoes;
egg;
2 tbsp. l. vegetable oil;
salt, spices to taste.

Cut the eggplants into pieces and fry in vegetable oil with salt, pepper, and dried garlic. Boil the egg hard-boiled. Cool, peel, chop. Cut the tomatoes into cubes. Mix all ingredients and serve.

Pickled grilled cheese

A snack that will go away in minutes.

You will need:

300 g “Adygei” cheese;
3 cloves of garlic;
3 tbsp. l. olive oil;
salt and herbes de Provence to taste.

Cut the cheese into large pieces. In a bowl, mix oil, salt, spices and pressed garlic. Roll the cheese in aromatic oil and fry on a grill over coals over moderate heat until golden brown. Serve immediately.

Minuses

Milk protein is much less digestible for animals. Various intestinal disorders may occur.
The supply of the most important complex of essential amino acids, which is found only in animal food, is insufficient.
Iron deficiency is possible, leading to anemia, loss of appetite, and hormonal disorders.
Deterioration of hair, nails and skin due to lack of vitamin B12.

Helpful advice. All these disadvantages can be eliminated if you choose the right products, lead a healthy lifestyle and constantly visit your doctor. Think through all the moments in advance, protect yourself and your body.

Green soup with egg

Summer soup of vegetables and seasonal greens with boiled egg. Simple, healthy and very quick to prepare.

Ingredients:

3 potatoes;
carrot;
bulb;
100 g sorrel or spinach;
2-3 boiled eggs, hard-boiled;
a bunch of green onions;
a small bunch of dill;
2 liters of water;
salt to taste;
a couple of tablespoons of vegetable oil.

Wash and peel vegetables and herbs. Cut the potatoes into cubes, put them in a large saucepan, cover with water and put on fire. After boiling, cook until done.

Fry diced onions and carrots in a frying pan in oil until soft, add to potatoes.

Chop sorrel or spinach, greens with a knife. Peel the eggs and chop coarsely.

When the potatoes are ready, add the sorrel (spinach), eggs, and herbs into the pan, cook for two minutes and turn off. Let the soup sit, covered, for about 10 minutes before serving. Sour cream is a must!

Lacto ovo vegetarian menu for the week. Rational menu for the week

Morning is an important stage, because it is the very beginning of the day. Therefore, food during this period of the day should be very rich. You should start a new day with oatmeal, and be sure to wash it all down with green tea or weak coffee. Oatmeal is an excellent choice for breakfast in all respects. Besides the fact that it is very inexpensive, it is also quick to prepare and contains many nutrients for a good charge for the day. In addition to oatmeal, you can also eat other types of porridge, such as corn or barley. For flavor variety, you can add fruit, because this will not only brighten up your breakfast, but also add a vitamin component.

Lunch is the highlight of the day; refreshment at such a moment is very important for strength for the second half of the day. The vegetarian food menu here must necessarily consist of two dishes. A classic first course should have a liquid component. Ideal here is the preparation of soups and borscht with the addition of vegetables and mushrooms. You can choose a very different side dish, but you should not forget that your stomach should not be full, because this will only cause laziness. Therefore, you need to use light dishes, which are salads. Their variety is very great; here you can add cabbage, radishes, carrots, and apples. It is important to remember that you are not trying to create a heaviness in your stomach, you want to fill up with light food that is also filling.

The working day is approaching sunset, and to wait until dinner, there is an afternoon snack. This is a light snack so you have enough strength to last home. A good choice is a fruit cocktail with the addition of cottage cheese or kefir. If you want to be more satiated, you can prepare apple charlotte or cheesecakes with jam and condensed milk.

To end the day well, you need to prepare a hearty and delicious dinner. A vegetarian dinner menu should also consist of two components. For the first course, stewed potatoes with mushrooms or olives and lemon are perfect; you can also prepare porridge (preferably buckwheat) with eggs. For the second course, you should prepare a light salad of radish or cabbage with an apple or cucumber.

All of the dishes listed above can be combined to create a menu for the week.

By adhering to such a vegetarian menu for the day and week, you can not only eat deliciously, but also maintain the balance of all the necessary substances in the body.

It is worth remembering that each person is an individual person and the approach to each one needs to be purely personal. You shouldn’t eat foods that you don’t like; you can always replace them with ones of the same calorie content. You need to be extremely creative in your nutrition.

Lettuce rolls with spicy filling

Juicy, bright and satisfying lettuce rolls with cheese, eggs and garlic can be served on weekdays and on holidays.

Ingredients:

10 lettuce leaves;
half a bell pepper;
2 boiled eggs;
100 g hard cheese;
2 cloves of garlic;
mayonnaise to taste.

Boil the eggs, cool and peel. Grate eggs and cheese on a fine grater. Pass the garlic through a press. Cut the bell pepper into long strips. Mix cooked cheese, eggs, garlic and mayonnaise in a bowl. Place a spoonful of filling, a strip of pepper, and roll into a roll in the middle of a lettuce leaf that has been washed and dried with a paper towel. You can fasten the rolls with a skewer.

Potato salad with egg, cucumber and onion

A simple and satisfying salad from your favorite potatoes with a boiled egg and pickled cucumber. Take note!

You will need:

2 potatoes;
pickle;
a bunch of green onions;
egg;
a little fresh parsley and dill;
30 ml vegetable oil;
salt and black pepper to taste.

Boil unpeeled potatoes and eggs until tender. Cool, peel and cut into cubes. Chop the cucumber. Finely chop the washed and dried greens. Mix all ingredients in a salad bowl, season with salt, pepper and vegetable oil.

Summarize

The lacto-ovo vegetarian diet is suitable if you are interested in reducing your consumption of animal products, but not completely eliminating them from your diet.
This diet has been associated with several potential health benefits, including a reduced risk of obesity, heart disease, type 2 diabetes, and some types of cancer.
Lacto-ovo vegetarianism can help you eat more whole, unprocessed plant foods, which have many health benefits.
Be sure to pay attention to your nutrient intake levels and read labels on packaged vegetarian foods to ensure your diet meets your health goals and nutritional needs.

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Pancakes with pear

Prepare tender and fluffy pear pancakes for breakfast. We will make the dough using kefir or yogurt.

Ingredients:

250 g flour;
spoon of sugar;
big pear;
egg;
half a spoon of soda;
a glass of kefir or yogurt;
a pinch of salt;
vegetable oil for frying.

Grate the peeled pear into a bowl. Beat in the egg, sugar, kefir. Stir. Add flour, salt and baking soda. The dough should be thick, like rich sour cream.

Pour oil into a frying pan and heat it up. Spoon out the batter and fry the pancakes on both sides over medium to medium-low heat until golden brown. Serve with sour cream.

Vegetable soup

Vegetable soup is a must in the summer! Cut any seasonal vegetables into cubes and place in a saucepan. Fill with water and boil until the ingredients are soft. Fast and easy! Before serving, add herbs and sour cream.

Ingredients:

bulb;
carrot;
tomato;
small bell pepper;
2-3 potatoes;
a couple of cloves of garlic;
a handful of green peas;
150 g each of white cabbage, cauliflower and zucchini;
one and a half liters of water;
salt, spices to taste;
a few tablespoons of vegetable oil.

Wash and peel the vegetables. Cut the potatoes into cubes, separate the cauliflower into inflorescences, and chop the white cabbage.

Add the cooked vegetables to a saucepan of boiling water and cook over medium-low heat.

Prepare a fry of diced onions, carrots, peppers and zucchini. To do this, fry them until soft in a frying pan with oil over medium heat. At the end of frying, add coarsely chopped tomato without skin, garlic passed through a press, and spices. Simmer for two minutes and place in a saucepan.

Add salt and cook until the vegetables are soft. Add peas and chopped herbs to taste. Turn off the heat and let the soup simmer, covered, for 10 minutes.

Important Terms

drink 2 liters of pure still water daily;
strictly adhere to the presented diet;
exclude all cakes, buns and store-bought sweets, even if you are visiting;
prepare all the dishes yourself, master new recipes, and the diet will seem like an exciting event to you, and not a boring dietary restriction;
try to feel the taste of each dish, catch a positive attitude, so you will fall in love with plant-based foods;
Sweeten the morning with fruits and eat vegetables in the evening.

White cabbage dumplings

Serve tender vegetable cabbage dumplings with herbs and sour cream. Delicious!

You will need:

150 g white cabbage;
egg;
50 ml milk;
3-4 tbsp. l. flour;
salt to taste.

Chop the cabbage, put it in a saucepan, add a little water, add salt and cook until soft. Then drain the water and blend the cabbage with a blender. In a bowl, beat the egg with milk, add the cabbage puree and, stirring, add the flour. The dough should have the consistency of rich sour cream.

Pour water into the pan and bring to a boil. Drop the dough into boiling water using a teaspoon. Once the dumplings float to the surface, cook for another three minutes. Then remove with a slotted spoon and serve with butter or sour cream. Bon appetit!

Casserole like mom's

A casserole of rice and cottage cheese with berries or dried fruits will definitely decorate a family dinner. Just an hour and the dish is on the table!

Ingredients:

a glass of rice, boiled until half cooked;
400 g cottage cheese (preferably homemade);
2 eggs;
a spoon or two of sugar;
1 tsp. soda;
50 g butter.

Combine the cottage cheese whipped with a blender in a bowl with half-boiled rice (cook the rice in two glasses of water for half the time indicated on the package). Beat the eggs, add sugar, soda and mix. You can add fresh or dried berries and dried fruits to the dough.

Spread the pieces of butter along the bottom of the pan and place the curd-rice mixture on top. Bake for 25 minutes at 180 degrees. Have fun!

Vegan athlete's menu for the week. Diet for a vegetarian athlete for a week

Abandoning food of animal origin is becoming a necessity for many today. If you have chosen the path of vegetarianism, but at the same time lead an active lifestyle and exercise a lot, it is important to find alternative sources of protein and amino acids that we usually get from meat.

The diet for a vegetarian on a training day should be structured as follows.

Pre-workout menu for vegetarians

Intense training will require a lot of strength and energy from you, so you should pay special attention to nutrition before exercise. Be sure to include in your food:

• Carbohydrates . They will give you the energy you need for sports. Without a sufficient supply of them, effective training will not work.

• Proteins. This is the building material for muscles. It is proteins that will give the muscles everything they need to recover during and after heavy loads.

• But it’s better to avoid fats before training, otherwise the heaviness in your stomach will prevent you from giving your best.

The normal ratio of proteins, fats and carbohydrates before training is 20-30-50. For those who are gaining weight – 25-15-60, and for those losing weight – 50-40-10. In addition, consider the specifics of the upcoming workout. If cardio is expected, focus on complex carbohydrates, and if strength training is expected, then on proteins.

Meal options for vegetarians during training:

1. Vegetable salad with tofu and sesame seeds. Cheese and sesame seeds will provide the right amount of protein and fat, and carbohydrates can be supplemented with seasonal vegetables.

2. Dishes with lentils and bulgur. Both lentils and bulgur are quite rich in protein and can be a worthy alternative to meat. And you can combine them with vegetables by preparing soups, stews, appetizers and even quite festive dishes - for example, stuffing peppers with bulgur and vegetables.

3. Bean salad with lentils and tofu. A real protein bomb for vegetarians. And the carbohydrate deficiency can be replenished by adding a dessert of dried fruits to this dish.

4. Ready-made protein shakes for vegetarians. A great option for those who don’t like or don’t have time to cook. Vegan protein shakes are made from peas, brown rice and hemp.

Post-workout diet for vegetarians

After training, the main emphasis should be on protein, as a recovery material for muscles. It is advisable to eat within an hour after physical activity. The fastest option is a protein shake with fruits and berries. Its advantage is that you can easily take it with you to training and restore your strength just on the way home.