DIY Diet Plans

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Vegetable Diet

Vegetable Diet:

The  Vegetable diet is a great diet if you want to get slim. Vegetables are an excellent source of fiber, vitamins, and other useful nutrients. They will help you stay healthy, get rid of toxins, improve digestion, and even help clear up chronic diseases.

vegetable-diet

Although you are on a Vegetable diet, you don’t need to eat only vegetables. The vegetable diet plan involves meals with fruits, cereals, breads, dairy and fish/seafood. It all depends on your taste preferences!

However, the main focus should naturally be on eating as many fresh vegetables and or fruits as possible.

Pros of the Vegetable diet:

• the vegetable diet consists of vegetables, fruits, and cereals. They have many necessary and useful minerals, and vitamins;
• this meal plan is easy to follow;
• it helps the body cope with many diseases;
• it can enhance any weight loss exercise program;
• it helps to reduce belly fat and makes skin more elastic;
• you will have more energy

Cons of a Vegetable diet:

• you need to follow this diet for at least 2-3 week;
• if you are allergic to any specific fruit/vegetable you must not eat them;
• you should take supplements;
• you may have diarrhea because of olive or linen oil

The Characteristic of a Vegetable diet:

• you need to consult with your doctor first:
• you should take supplements like B12, vitamin D, fat acids (OMEGA-3 and/or OMEGA-6), etc. Consult with a doctor or nutritionist;
• you need to drink one glass of warm water every morning;
• you need to take 1 tbsp of olive or linen oil every day (they have OMEGA-3 and OMEGA-6 acids);
• you should drink at least 2-2,5 liters of water a day;
• if you feel hunger, add one more snack of nuts or fruits;
• all products can be replaced by any other.

7 Day Vegetable Diet Plan

Vegetable diet: Day 1

Breakfast
1 glass of pure warm water
1 tbsp olive or linen oil
1 cup 0% yogurt with a handful of blueberries

Snack
1 sliced cucumber
1/4 sliced avocado

Lunch
1 middle baked potato
2 cups veggie salad: bell pepper, olives, cucumber, tomato, 1 tsp olive oil, 50 g cubed feta or tofu

Dinner
1 cup cabbage broth
1 baked apple with 1 tsp honey or ¼ tsp cinnamon
1 stick of celery

Vegetable diet: Day 2

Breakfast
1 glass of pure warm water
1 tbsp olive or linen oil
1 cup cooked oatmeal with vanilla extract

Snack
1 portion of raw beetroot salad with chopped garlic, spices of your choice and 1 tsp olive oil

Lunch
1 cup lentils with baked tomatoes, mushrooms, pepper, and onion
¼ sliced avocado
½ cup 0% yogurt

Dinner
1 portion of radishes salad with chopped green onion and 1 tsp olive oil
1 cup of cooked Brussels sprouts

fresh-vegetables

Vegetable diet: Day 3

Breakfast
1 glass of pure warm water
1 tbsp olive or linen oil
1 cup 0% kefir
1 toast with 1 tbsp low-cal cream cottage cheese

Snack
1 kiwi
1 apple

Lunch
1 warm salad: cubed eggplant, chopped onion and bell pepper, 1 tsp olive oil and pepper. Bake all in the oven.
1 portion of paella (vegetable-paella recipe )

Dinner
2 baked zucchini with grated Parmesan cheese, tomatoes, onion, parsley and garlic
1 /4 avocado
1 sliced cucumber

Vegetable diet: Day 4

Breakfast
1 glass of pure warm water
1 tbsp olive or linen oil
1 cup veggie broth with cubed tofu or feta, chopped parsley, garlic

Snack
1 guava
½ cup melon

Lunch
1 cup cooked brown rice
1 portion of salad: boiled beetroot, prunes, spices of your choice and 1 tsp olive oil
1 sliced cucumber

Dinner
1 cup 0% cottage cheese
2 cups mixed veggie salad with vinegar

roasted-vegetables

Vegetable diet: Day 5

Breakfast
1 glass of pure warm water
1 tbsp olive or linen oil
1 cup 0% yogurt with linen seeds and cubed mango
1 portion of tossed mixed greens with grated Parmesan and vinegar

Snack
1 orange
1 kiwi

Lunch
1 cup kidney beans with spices of your choice or low-cal dressing
1 portion of cabbage salad with vinegar or 1 tsp olive oil
1 cup cooked green peas

Dinner
1 baked potato with cubed potatoes, basil, garlic and bell pepper
½ cup cubed feta or tofu
1 sliced cucumber
½ cup radishes

Vegetable diet: Day 6

Breakfast
1 glass of pure warm water
1 tbsp olive or linen oil
1 cup 0% kefir
1 slice of bran bread with 1 tbsp low-cal creamed cottage cheese, mint, pomegranate seeds and sliced avocado

Snack
1 grapefruit
1 handful of nuts

Lunch
1 portion of spinach with sorrel with garlic oil
1 cup cooked buckwheat
1 cup boiled shrimps with dill and 1 tsp lemon juice

Dinner
1 cup cooked asparagus
1 cup 0% cottage cheese with nuts and 1 tsp of honey
1 portion of grilled veggies: ½ eggplant, ½ zucchini, 1 tomato, ½ potato

Vegetable diet: Day 7

Breakfast
1 glass of pure warm water
1 tbsp olive or linen oil
1 banana
1 cup mixed veggie salad
1 toast

Snack
1 cup of blackberries
1 kiwi

Lunch
1 portion of veggie stew (http://www.food.com/recipe/hearty-vegetable-stew-123428 )
1 portion of tossed mixed greens with low-cal dressing

Dinner
1 cup of veggie broth
1 baked zucchini with feta or tofu
½ cup 0% kefir

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Vegetable Diet: Shopping list

Olive or linen oil 1 bottle
Vinegar 1 bottle
Garlic oil 1 bottle
Tomato sauce 1 bottle
Low-cal dressing 1 bottle
0% yogurt 500 ml
0% cottage cheese 200 g
Kefir 500 ml
Low-cal cream cottage cheese 1 pack
Feta or tofu 450 g
Parmesan 100 g
Blueberries 50 g
Cucumbers 1 kg
Avocado 2 pieces
Zucchini 900 g
Asparagus 200 g
Potatoes 1,4 kg
Bell pepper 700 g
Olives 1 can
Tomatoes 1,4 kg
Cabbage 700 g
Celery 400 g
Beetroot 600 g
Mushrooms 900 g
Onion 1 kg
Carrots 300 g
1 green and 1 red pepper
Peas 200 g
Green peas 200 g
Radishes 500 g
Brussels sprouts 200 g
Eggplants 600 g
Mixed veggie salad 1 pack
Tossed mixed greens 1 pack
Green onion 1 pack
Garlic 1 pack
Apples 400 g
Kiwis 600 g
Kidney beans 600 g
Blackberries 200 g
Oranges 300 g
1 pomegranate
1 grapefruit
Melon 100 g
1 guava
Prunes 1 small pack
Oatmeal 1 pack
Lentils 1 pack
Rice 1 pack
Brown rice 1 pack
1 can of tomatoes
2 toasts
Bran bread 1 small loaf
Honey 1 small jar
Nuts 1 pack
Mint 1 pack
Pepper 1 pack
Sorrel 1pack
Spinach 1 pack
Dried thyme 1 pack
Bay leaf 1 pack
Paprika 1 pack
Basil 1 pack
Flour 1 pack
Saffron 1 pack
Parsley 1 pack
Cinnamon 1 pack
Spices of your choice
vanilla extract 1 small bottle
1 lemon
Buckwheat 1 pack
Shrimps 300 g
Dill 1 pack

Enjoy the  Vegetable Diet!

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