vegetarian diet, nutrition without meat

Whether because of the eternal desire of man to prolong his life, the need to prevent the diseases of modern times or simply because of certain ethical and religious principles, it is noticeable that the supporters of this diet completely exclude the consumption of meat.


In short

The vegetarian diet means a diet based on products of plant origin, while from animal products it is acceptable to consume milk, cheese and eggs.

vegan lovin': amanda vegan

*It’s not that simple

When it comes to vegetarian nutrition, the first thing that is usually thought is that it is a diet that excludes the consent of meat and fish. However, experts from the famous Mayo Clinic, USA, have made an interesting division of the vegetarian diet in accordance with products used or not used in the diet. Their division involves six variations:

  • lacto-vegetarian diet – meat, fish, eggs and other products they contain are not used, and all types of milk and dairy products are allowed for use.
  • ova-vegetarian diet – meat, fish, milk and dairy products are not used, while eggs and egg-containing products are allowed
  • lacto-ova-vegetarian diet – meat and fish are not used, and eggs, milk and dairy products are allowed.
  • pescoterian diet – meat, milk and dairy products, eggs and products containing them are not used, while the fish is allowed
  • polatarian diet – red meat, fish, milk and dairy products are not used, and the use of poultry meat and eggs is permitted,
  • vegan diet – the use of products that are exclusively of plant origin is allowed. People who occasionally or in small quantities feed on the listed products of animal origin, experts from the Mayo Clinic define them as semi-vegetarians, i.e. Flexitarians, but not as a separate category.

Artwork by @danaellyn, one of the best vegan artists I've come across. Her work is haunting, on-point, and brings forth the uncomfortable awareness of the consequences of our food choices. #veganart

* Healthy and long-lasting

Most products consumed within the vegetarian diet do not contain saturated fats, they are richer with fiber from food of animal origin and provide plenty of useful vitamins and minerals.

The fact that you will dispose of meat and other products of animal origin from your diet will not automatically provide you with the abovementioned grace. Health degradation can continue to continue with the numerous fatty and nutritionally poor foods that are not of animal origin. Consuming the fatty chips tanned in deep oil, full fatigue or craving with lots of beverages containing excessive amounts of sugar and sweeteners, are a great way to “clear the essence”.It does not make sense to eat wheat flakes, salads or whole baked baked goods if you sit in front of the TV all day, write cigarettes, drink alcoholic beverages and nerves about things that you can not influence at all. Vegetarianism entails bringing into harmony and other aspects of life.

For such a thing, besides the specific diet, it is necessary to regularly practice physical activity, socializing with people whose company suits us, stay in a room in which you can relax, a regular and peaceful dream, etc.

Vegan spinach and mushroom pasta #pasta #vegan #spinach

** Step by step

If for ethical, health or other reasons you decide to start vegetarian dietary intake, the experts advise you to do this gradually. You may also be benefiting from the mentoring of someone who has been eating for a long time in this way. Basically, you should gradually reduce the amount of meat in your daily diet by increasing the intake of fruits and vegetables. This is true of other products of animal origin, if you choose one of the more orthodox subspecies of vegetarianism. Firstly – get informed. Collect important information, tips and recipes from the Internet or from numerous books on vegetarianism. In this way you will create a group picture of which foods and which dishes will most suit your taste, as well as how to supply the body with the necessary nutrients in optimum amounts. From week to week, increase the number of meals that are made up of your favorite dishes without meat. Feel free to enjoy the vegetable grill, olive oil packers, garlic and basil or spaghetti with tomato sauce. Gradually, on a daily basis, include meals of green leafy vegetables such as blanches, kale and spinach. In addition to being lightly saturated, they also provide precious nutrients. In any case, with good planning, the vegetarian diet is suitable for people of all ages, including children, adolescents, pregnant women and nursing mothers. The key thing is to realize the needs of the line and to practice daily nutrition according to them.

... vegan burrito samosas with mexican rice, guacamole salsa ... #vegan


+ significantly improve the overall vitality of the body

+ longer life expectancy + easier regulation of body weight

+ due to the significantly lower intake of cholesterol and saturated fats, the risk of cardio-vascular diseases is reduced

+ The abundance of fibers and antioxidants in the diet reduces the risk of cancer, especially the organs of the digestive system, mouth, throat, prostate, bladder and chest

+ poor intake of simple hexagers reduces the likelihood of diabetes

+ it is noted that vegetarians are less likely to suffer from regenerative eye diseases

+ due to the possibility of more effective decontamination and fruits and vegetables from pesticides and other harmful substances than is the case with products of animal origin this diet is considered safer

+ A diet based on fruits and vegetables is better for the planet Earth, the release of these products takes much less energy and space than for the breeding of animals used in the standard diet.


Grilled Eggplant with Garlic-Cumin Vinaigrette, Feta, and Herbs

Changing the usual way of eating in a different but more restrictive, such as vegetarian, may impair the intake of some basic nutrients. This risk is especially emphasized in the vegan practice of vegetarianism, that is, when consumed exclusively by food of plant origin. Depending on which variant you have chosen, vegetarians most often lack protein, calcium, vitamin B, vitamin D, omega fatty acids, iron, iodine, and zinc. In order to prevent this deficit, experts have given some guidance .


Consumption of eggs, milk and dairy products, even in small quantities, provides enough protein. Soybean products, legumes, nuts, seeds and integral farms are the same source of good source of protein and can be used daily.


Milk and dairy products contain the most calcium, but with calcium it is abundant and green leafy vegetables, such as kale, spinach and broccoli. In certain quantities it is found in the stools, as well as in milk and soybean cheese.

Vitamin B 12

When it comes to this nutrient, the whole thing about the vegetarian diet, especially the vegan, becomes very serious. Namely, vitamin B 12 is needed for the production of red blood cells, and its sources are almost exclusively products of animal origin. In order to avoid the anemia and the complications that it involves, it is suggested to regularly use vitamin supplements and possibly products that are further enriched with vitamins.

Vitamin D

In case of insufficient intake of vitamin D and lower exposure to the sun, the entire organism is damaged. The entire immune system is disturbed, and because it is essential for the proper synthesis of calcium and phosphorus, the most vulnerable is the bone system. The fatty fish, milk and dairy products and eggs are one of the most important sources of vitamin D. If this type of food is not present in a regular diet, it is proposed, in addition to vitamin supplements, to consume products in which vitamin D is added during processing – soy and rice milk, cereals and margarine.

Omega 3 fatty acids

These unsaturated fatty acids are important for the cardiovascular system, and they are only introduced into the body through food. If fish and eggs are not used in the diet, omega 3 fatty acids can also be added with turnip oil. canola oil, soya oil, walnuts, ground soybean seeds and flax seed. Because the amount of omega-3 fatty acids of plant origin is not enough, they should be additionally fed through dietary supplements.


Legumes, green leafy vegetables, dried fruits and whole grains are the source of iron needed for red blood cells. However, iron in foods of plant origin is more difficult to absorb, so it is recommended to consume considerably larger amounts than other foods that include foods of animal origin. For our digestive system it can be easier to process and body to accept together foods rich in iron should also consume foods rich in vitamin C, such as citrus fruits, strawberries, peppers, tomatoes, broccoli and cabbage.


Iodine deficiency and the consequences of that deficiency are not uncommon in people who practice vegetarian diet, especially in vegans. Iodine regulates the overall metabolism, development and functioning of organs. The largest source of iodine is sea fish, seafood and algae. If none of this is involved in the diet, it is recommended to take a quarter teaspoon iodized salt daily.


Zinc is an integral part of many enzymes and plays an important role in cell division and the formation of proteins. Like the elephant, it is more difficult to absorb from food of plant origin. For people who eat dairy products, cheese is the best source of zinc. In foods of plant origin it is most present in soy products, legumes, nuts, integral cereals and wheat germ.

Easy lentil stew with mashed potatoes. This recipe is a great comfort food which is vegan, gluten-free and grain-free. You can add your favorite veggies and enjoy this dish for lunch or dinner.


Veganism is a kind of philosophy, a life-span of life in which as much as possible is avoided any form of exploitation and abuse of animals. This rule applies primarily to the diet of vegans, which completely exclude all types of meat (including fish, seafood and insects), milk, dairy products, eggs and honey. Generally speaking, the vegans are the loudest advocates for eliminating the use of animals for food purposes as a source of cosmetic and pharmaceutical raw materials. The ban on hunting, the use of animals for experimental purposes, or their leather / fur in the fashion industry also fall under the vegan activism goals. People who strictly accompany the vegan diet do not use honey or other bee products. Taking excess honey from the hive, which in principle is the food of the bees and the laying of sugar “kneading” instead, consider it stealing.

Also, for ethical reasons, the vegans do not go to circus performances in which trained animals participate, do not visit zoos and aquariums, and even races on horses and dogs. Interaction with animals is practiced in their natural environment or through visits to shelters for abandoned and abused animals.

These Mexican Quinoa STUFFED Sweet Potatoes are the ultimate plant-based meal! Packed with fiber and protein, they're filling, tasty and easy to make! #stuffedsweetpotatoes #mexicanquinoa #quinoa #quinoarecipe #vegandinner #simplyquinoa


* Famous vegetarians

Ancient Greek philosophers, genius scientists, famous writers, talented artists …

Many have practiced or still practice the vegetarian diet. Ethical, religious, health or other reasons throughout the history gathered a diverse group of worshipers. Some of them argued that the vegetarian diet had a key influence on their creativity and innovation, that they clearly and easily managed to articulate their ingenious ideas, advanced concepts or artistic expressions.

Regardless of the reasons for their commitment to the vegetarian diet, they have made some kind of contribution to the world each one on his own. There are hundreds of celebrities from whom we will mention the following: Plato, Aristotle, Diogenes, Albert Einstein, Nikola Tesla, Isaac Newton, Leonardo da Vinci, Mathma Gandhi,  Deepak Chopra, Charlotte Bronte, Leo Tolstoy,  Diana Keaton, Brigitte Bardot, Jamie Lee Curtis, Kate Winslet, Ann Hathaway, Kim Bessinger,  John Lennon, Melanie Griffith, Paul McCartney, Ringo Starr, George Harrison,  Billy Idol …

This vegan crunchwrap is INSANE! Stuff this bad boy with whatever you like - I made it with sofritas tofu and cashew queso - and wrap it up, fry, and devour! Favorite vegan recipe to date. #vegan #veganrecipe #crunchwrap #vegancrunchwrap #sofritas #cashewqueso | #vegetarianpastadishes

Although the vegan diet is defined a little later, famous vegans from the newer stars are: Brian Adams, Venus Williams, Ellen DeGeneres, Olivia Wilde,  Eric Roberts, Joaquin Phoenix, Casey Affleck, Jared Leto, Samuel L. Jackson, Joaquin Phoenix, Vanessa Williams and Woody Harrelson,  also Brad Pitt is said to have been a vegan for years.