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Men's lacto-vegetarian diet for weight loss

DESCRIPTION

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2016-04-08

All articles by the author ➤

Number of meals: 6

Ratio of Proteins, Fats, and Carbohydrates (grams): 25% | 17% | 58%

This diet has been developed for men who consider themselves lacto-vegetarians, meaning those who prefer plant-based and dairy/fermented foods in their diet. In this diet, you will find dishes that align with all the principles of this dietary style.

Thanks to our calculator, you will be able to determine your exact portion size in this diet. Of course, this diet is averaged, but it will provide you with a guideline for creating your personal nutrition plan.

Additionally, on our website, you can order the creation of a personalized meal and physical activity plan for weight loss by clicking the corresponding button on the panel located immediately after this diet.

I hope my article will be helpful to you on your journey to health and a slim, beautiful body.

When compiling the material, the following recommendations were used:
1. Rospotrebnadzor: RECOMMENDATIONS FOR CITIZENS: healthy eating
2. World Health Organization: Healthy diet

PORTION SELECTION
DIET

Breakfast

  1. Hot sandwich with «Russian» cheese and tomato
    2.  
     
    Composition per 100 grams
    Proteins8 gr (average)
    Fats9 gr (average)
    Carbohydrates24 (lots)
    Caloric content209 kcal (average)
    Analogues:
    Hot sandwich with «Kastromsky» cheese
    Hot sandwich with «Dutch» cheese and Georgian sauce
    Sandwich with sweet pepper and «Poshekonsky» cheese
    Sandwich with cucumber and Swiss cheese
  2. Cucumber, tomato, and herb salad with lemon juice
    3.  
     
    Composition per 100 grams
    Proteins1 gr (little)
    Fats0 gr
    Carbohydrates2.5 gr (little)
    Caloric content14 kcal (low)
    Analogues:
    Fresh vegetable platter
    Sauerkraut salad without oil
    Fresh cabbage and cucumber salad
    Sweet pepper, onion, and herb salad
  3. Black tea with milk without sugar/li>
    4.  
     
    Composition per 100 grams
    Proteins1.4 gr (little)
    Fats1.3 gr (little)
    Carbohydrates2.4 gr (little)
    Caloric content26 kcal (low)
    Analogues:
    Green tea with milk without sugar
    Coffee with milk without sugar
    Chicory with milk without sugar
    Fruit tea with milk without sugar
    All the same with the substitute «Fit Parade»

First snack

  1. Berry smoothie with 1% kefir or ryazhenka
    2.  
     
    Composition per 100 grams
    Proteins2 gr (little)
    Fats0.5 gr (little)
    Carbohydrates12 gr (average)
    Caloric content60 kcal (low)
    Analogues:
    Biota with berries
    Fruit smoothie
    Biota with fruits
    Vegetable smoothie

Lunch

  1. Boiled brown rice without oil
    2.  
     
    Composition per 100 grams
    Proteins3 gr (little)
    Fats0.5 gr (little)
    Carbohydrates23 gr (lots)
    Caloric content109 kcal (low)
    Analogues:
    Wild rice without oil
    Marbled rice without oil
    White rice without oil
  2. Crispy chickpea and vegetable patties in breadcrumbs
    3.  
     
    Composition per 100 grams
    Proteins4 gr (little)
    Fats6 gr (average)
    Carbohydrates43 gr (very much)
    Caloric content242 kcal (average)
    Analogues:
    Oatmeal and carrot patties
    Vegetable meatballs with brown rice
    Buckwheat vegetable patties
  3. Cucumber and tomato salad with herbs, topped with sour cream
    4.  
     
    Composition per 100 grams
    Proteins1 gr (little)
    Fats5 gr (little)
    Carbohydrates2.8 gr (little)
    Caloric content60 kcal (low)
    Analogues:
    Seaweed salad with oil
    Sauerkraut salad with oil
    Fresh cabbage and cucumber salad with oil / sour cream
    Sweet pepper, onion, and herb salad with sour cream / oil
  4. Black tea without sugar
    5.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates0 gr
    Caloric content0 kcal
    Analogues:
    Green tea without sugar
    Rosehip tea without sugar
    Coffee without sugar
    All the same with the substitute «Fit Parade»

Second snack

  1. Kefir 1% fat content
    2.  
     
    Composition per 100 grams
    Proteins3.5 gr (little)
    Fats1 gr (little)
    Carbohydrates4.5 gr (little)
    Caloric content41 kcal (low)
    Analogues:
    Ryazhenka 1% fat content
    Yogurt 1% fat content
    Biota

Dinner

  1. Fat-free cottage cheese with sour cream, tomatoes, and herbs
    2.  
     
    Composition per 100 grams
    Proteins10 gr (average)
    Fats5.8 gr (average)
    Carbohydrates5 gr (little)
    Caloric content112 kcal (low)
    Analogues:
    Fat-free cottage cheese with unsweetened yogurt, canned tuna, and herbs
    Sweet peppers stuffed with cottage cheese
    Cottage cheese rolls with garlic and herbs
  2. Black tea without sugar
    3.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates0 gr
    Caloric content0 kcal
    Analogues:
    Green tea without sugar
    Rosehip tea without sugar
    Coffee without sugar
    All the same with the substitute «Fit Parade»

Second dinner (before bedtime)

  1. Kefir 1% fat content
    2.  
     
    Composition per 100 grams
    Proteins3.5 gr (little)
    Fats1 gr (little)
    Carbohydrates4.5 gr (little)
    Caloric content41 kcal (low)
    Analogues:
    Ryazhenka 1% fat content
    Yogurt 1% fat content
    Biota
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