Vegans mostly eat vegetables and fruits. For more nutrition they add to your diet grains and legumes. The latter are the supplier of complete protein. Consumption of olive, soybean, linseed and other oils, cold-pressed enough to the body did the right fats. Eating vegetarian type, it is possible to lose about 8 pounds in four weeks. About 20-25 minutes before meals be sure to drink one glass of water, and if you have no problems with the stomach, before Breakfast, you can add in your diet the juice of a lemon. His number should be half of a whole lemon.
Breakfast must eat one fruit. It can be as Apple, orange or pear and a handful of berries. Also the morning is to eat 30 grams unsweetened muesli or any other cooked in water porridge (oat, millet, wheat, barley).
Brunch can be something sweet: biscuits, dry crackers are also allowed 15 grams dark or bitter chocolate.
Lunch consists of two dishes. It includes a salad of any fresh vegetables and herbs, plus a choice of one of the following dishes:
- Potatoes boiled in their skins 200 grams and 15 grams of hard cheese varieties.
- Pasta of durum wheat with greens and 50 grams of shrimp.
The second dish it is possible to replace light vegetable soup.
In the afternoon allowed to eat one particular fruit, yogurt, low-fat yogurt or nuts.
For dinner you can prepare stewed or steamed vegetables in conjunction with the following dishes:
- 125 grams of boiled beans, a slice of bread with whole grain.
- 75 grams of boiled rice.
- 75 grams of macaroni products from wheat flour.
- 75 grams buckwheat porridge with mushrooms.
The vegetable stew without oil in any combination: any kind of cabbage (cauliflower, broccoli, Brussels sprouts), carrots, onions, green beans, peas, corn, eggplant, zucchini, squash, tomatoes, bell peppers.
In addition to this diet you can add low fat milk to 250 ml, as well as unsweetened tea and coffee. Also be sure to drink up to six litres of water per day. As in any diet you can not eat condiments and spices, as on the contrary, they cause a feeling of hunger.