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Are you a vegetarian and looking for a vegetarian menu that ensures all the essential nutrients throughout the week? Then, let’s take a look at Au Lac Vegetarian Food through the content of the following article and we will recommend a full menu for vegetarian dishes in a week.
Recommended vegetarian menu for a week
If you still wonder because you do not know what vegetarian food to prepare in 1 week to ensure nutrition, then we would like to share with you the following 7-day menu:
Vegetarians need to ensure proper nutrition
2nd vegetarian menu
Morning: Stir-fried noodles.
Lunch: Rice dishes, pumpkin soup with tofu braised.
Afternoon: Rice dish, vegetable soup, young jackfruit stock with a grapefruit pack.
3rd vegetarian menu
Morning: Vegetarian beef ball noodle dish.
Lunch: Rice, fried tofu, bitter soup with a bunch of grapefruit.
In the afternoon: Rice, stewed mushrooms together with pumpkin green soup
4th vegetarian menu
Morning: 1 vegetarian dumpling.
Lunch: Rice, salted peanuts and 1 cup of sour and fragrant soup.
Afternoon: Rice, cabbage soup with bitter melon through stew.
5th vegetarian menu
Morning: 1 serving of vegetarian noodles.
Lunch: Rice with tofu with tomato sauce, 1 cup of broccoli soup.
Afternoon: Rice, mixed braised tofu, 1 cup of freshly cooked rice broth with a plum.
6th vegetarian menu
Morning: 1 loaf of peanut butter bread.
Lunch: Rice, tofu with tomato sauce and 1 cup of bitter melon soup.
Afternoon: Rice, braised potatoes with peanuts, 1 cup of pumpkin and carrot soup.
Saturday vegetarian menu
Morning: Vegetarian noodle dish.
Noon: Rice, 1 cup boiled gourd and 1 plum.
Afternoon: Rice, tofu with mushroom sauce and 1 cup of amaranth soup.
In addition, to ensure a nutritious vegetarian meal you can eat with fruits in the middle of the session such as sweet potatoes, tangerines, oranges, pears or yogurt …
Eat dessert with fruit
Note about nutrition in the vegetarian menu
You can also apply many other vegetarian menus as you like, but you should note that the diet must ensure that some of the following important criteria are met:
Contains protein ingredients
Since protein is such an important part of all meals, and the average person should eat about 45 to 55 grams of protein per day. You can get protein through beans as well as soy products, nuts, and dairy products.
Contains starch
To ensure that the vegetarian diet is healthy, it is also important to include foods rich in starch. Specifically, you can eat vegetarian dishes such as bread, grains, potatoes, vegetables, beans …
In addition, you can also add many essential vitamins for your body such as vitamins A, C, 3 … So when planning a vegetarian meal for your family, don’t forget to ignore the fruits. more colors.
Contains calcium and vitamin B12
Calcium here is a substance that helps maintain the strength of bones, teeth, anti-inflammatory, and also protects the heart. So when making a vegetarian menu for your family, you must also provide foods that contain this ingredient.
As with vitamin B12 will be in the seaweed so you also do not forget to add this ingredient in the vegetarian diet every day.
Vegetarian and should contain fatty acids
Contains fatty acids
Even if you are a vegetarian, you still remember to provide your body with the necessary amount of fatty acids. On average, each adult needs between 1 and 2 tablespoons of omega fatty acids. You can add this ingredient in olive, avocado, coconut or sesame oils …
Contains iron and zinc
Finally, iron and zinc are also essential ingredients that you must prepare in your vegetarian menu. You can find this ingredient in green leafy vegetables like kale, broccoli, cabbage, nuts, dried fruits, whole grains or whole grains.
So all the content we have just provided in the above article has helped you get more information related to the menu in a week. You can also rely on the nutrients required in a vegetarian dish to plan for many more days. Also, don’t forget to visit Au Lac Vegetarian Food to buy quality vegetarian food to make your vegetarian meal more delicious and nutritious!
