This article is aimed at both those who have long been thinking about switching to a greener diet and convinced carnivores. To whom we propose an interesting challenge: try your hand at a vegetarian menu, banishing meat and fish from the table for 7 days. They will find that they gain many health and energy benefits. And thanks to the tips of Andrea D'Ambrosio, master's degree in nutrition and human nutrition, nutrition biologist and clinical dietician in Milan, the change of diet will prove to be much easier than you can imagine.
Why try a vegetarian menu
Switching to a vegetarian diet for even a limited time has several benefits. “The first is that allows us better weight control»Says the expert.
«By increasing the intake of fiber and reducing animal fats, it is easy to lose maybe that extra kilo accumulated in the last period. And our body can really stock up on vitamins and mineral salts, precious substances contained in fruit and vegetables, because the increase in soluble and insoluble fiber also increases the efficiency of our gastrointestinal system, improving digestion and absorption of nutrients. . Furthermore, the sodium intake, which is one of the major causes of hypertension and water retention, is reduced, reducing swelling and cellulite ».
The rules to follow
The one proposed here is a "green" diet, but also balanced, which does not put you at risk of running into nutritional deficiencies.
Each meal is open from two or more types of raw vegetables, preferably in season, to be seasoned with 1 tablespoon of mixed seeds (source of Omega 6 or 3) such as flax seeds, chia seeds, sunflower seeds.
In addition, it is a good idea to introduce a portion of whole carbohydrates (find the possible alternatives in the table below). As for protein sources, 1 portion of legumes is enough for lunch, choosing from lentils, beans, peas, peas and chickpeas.
At dinner, on the other hand, you can alternate eggs, cheese, soy and its derivatives (such as tofu), seitan and lupine, a legume with a rich protein content. Online you will find many recipes to vary the way to bring them to the table.
A balanced plan
The "cake" indicates the average percentage composition of the macronutrients of the typical day proposed in the weekly menu on the next page.
THE WEEKLY SCHEME
Useful tips for cooking protein substitutes: with seitan you can make an excellent ragù; tofu is ideal marinated with oil and spices; an exquisite farinata is prepared with the lupine.
Breakfast
● Coffee or barley coffee + 1 teaspoon of honey or a little almond milk.
● 2 wholemeal rusks + 2 teaspoons of jam or 30 g of wholemeal bread or 30 g of corn flakes or muesli.
● 4 nights.
Snack
● 200 g of fruit + 40 g of wholemeal bread.
Lunch
● Entrée: 80-100 g of raw vegetables.
● 80 g of wholemeal pasta (or alternatives below) topped with cooked vegetables (200-300 g weighed raw).
● 50 g of dried legumes (lentils, peas, peas, beans, chickpeas).
Merenda
● 5 hazelnuts.
Price
● Entrée: 80/100 g of raw or cooked seasonal vegetables.
● 2 times a week: 80-100 g of cheese. Sheep or goat (including feta) is more digestible, but also ok with mozzarella, primo sale, gorgonzola and taleggio. Attention: if it comes to grain
or aged pecorino, the portion should be reduced to 60 g.
● 2 times a week: 2 eggs.
● 3 times a week: choice of soy, tofu, seitan or lupine. 150 g of seitan, 120 g of soy and tofu, 120 g of lupine.
● Side dish: 200-300 g of cooked vegetables (weighed raw) + 40 g of wholemeal bread.
