Ovolactovegetarianismo is a type of vegetarian diet in which, in addition to the vegetal foods, it is also allowed to eat only eggs and milk and derivatives like foods of animal origin. Thus, fish, meats and their derivatives are excluded from food as in any other type of vegetarianism.
When inserted into a healthy diet, the ovo-vegetarian diet brings benefits such as helping to lower cholesterol and prevent problems such as heart disease and cancer, but can also lead to weight gain and health problems when excessive consumption of foods rich in sugars and cereals occurs such as wheat flour. See all the differences and the advantages and disadvantages of each type of vegetarianism.
Example of Menu
All foods of plant origin, such as cereals, bran, flakes, grains, vegetables and fruits, and foods with eggs, milk and dairy products, are allowed in the vegetarian diet menu as shown below:
Day 1
- Breakfast: 240 ml of milk with granola + 1 apple;
- Morning snack: 1 yogurt + 1 teaspoon flaxseed;
- Lunch: 1 omelet with cheese and parsley + 4 cabbage. rice soup + 2 col. bean soup + arugula salad, tomato and carrot seasoned with olive oil and vinegar + 1 dessert orange;
- Afternoon snack: 1 glass of pineapple juice with mint + 1 whole wheat bread with cottage cheese and 1 slice of cheese.
Day 2
- Breakfast: 1 glass of milk with coffee + brown bread with cheese, lettuce and tomato + 1 banana;
- Morning snack: 1 apple + 2 nuts;
- Lunch / Dinner: Vegetarian pasta with whole spaghetti + diced cheese + arugula + pesto sauce + diced tomatoes + grated carrot + 2 col. of chickpea soup + 1 cabbage. sesame tea + 2 thin slices of dessert pineapple;
- Afternoon snack: 1 yoghurt + 1 cabbage. of chia tea + 6 biscuits type Maria.
Day 3
- Breakfast: 1 glass of avocado vitamin + 3 whole-grain toast with butter
- Morning snack: 1 glass of green juice of cabbage + 4 cracker crackers;
- Lunch / Dinner: 2 soy burgers + 4 cabbage. rice soup with pea + lettuce salad, cucumber, eggplant and tomato + 8 dessert strawberries;
- Afternoon boat: 1 glass of coffee with milk + 2 tapiocas of cheese or coconut + 1 banana.
It is important to remember that even in a vegetarian diet one should avoid excessive consumption of processed foods, sweets and fats, such as cakes, fried foods and filled biscuits.
In addition, some nutrients like iron and vitamin B12 may require supplementation, and follow-up with a nutritionist is important to ensure good nutrition with all the necessary daily nutrients.
Soy meatballs
Ingredients:
- 4 tablespoons of flour
- 1/2 tablespoon of wheat flour
- 1 cups soy protein
- 1/2 liter of warm water
- 1/2 lemon juice
- 1 beaten egg
- 1/2 grated onion
- Coriander, parsley, salt, pepper and basil to taste
Method of preparation:
Moisturize the soy protein in the warm water with the lemon juice and let stand for 30 minutes. Place the mixture in a sieve and squeeze thoroughly until all the water is gone. Then mix all the ingredients, kneading well.
Place the dough in the blender or processor to even the ingredients, forming the balls to the desired size, with the help of wheat flour to not stick in the hands. Cook the meatballs in the oven or in tomato sauce for about 40 minutes.
Mushroom stuffed potato recipe
Ingredients:
- 700 grams of potatoes
- 300 grams of mixed mushrooms
- 4 tablespoons of wheat flour
- 1 clove garlic, minced
- Olive oil
- Chopped parsley
- Breadcrumbs
- Salt to taste
- 2 eggs
Method of preparation:
Cook the potatoes and then knead them as if to make a puree, and store in a bowl. Make a saute with garlic and olive oil and then add the mushrooms and leave cooking for a few moments, over high heat, stirring occasionally until they are very soft. Before turning off the fire, add a lot of parsley and hit the salt.
Add the egg and the flour of wheat and stir well until obtaining a homogeneous mass. Separate the mixture in small portions and model in the form of potatoes, placing in the center 1 spoonful of the mushroom stew. Pass the potatoes quickly in the flour and dispose in a refractory greased with oil. Bake in medium oven, preheated for about 20 minutes or until golden brown.
See other recipes that can be used in this type of vegetarianism:
- Eggplant recipe for cholesterol
- Omelet recipe for constipation
- Soup recipe for liquid retention
