by admin

Nutrition for vegetarians is one of the particularly important factors that many people care about. Because if you do not develop a scientific vegetarian menu and know how to apply a nutritious vegetarian diet, it will be easy to cause adverse effects that affect health and spirit.

Because vegetarianism brings so many great benefits to health and spirit, it attracts more and more people. When you are a vegetarian, you will have to completely eliminate foods of animal origin such as meat, fish, seafood. These are great sources of protein and energy for the body, so when removing them from your diet, you need to build a nutritious vegetarian menu to ensure health.

vegetarian food

Nutrition for vegetarians depends a lot on how the menu is built

Here, we will suggest you a nutritious vegetarian menu to easily apply throughout the week and notes to know the most standard vegetarian way.

Notes to apply a nutritious vegetarian menu

According to nutritionists, the ratio of a meal that is considered to be balanced in terms of nutrient content and scientifically guaranteed will include: 65% powdered sugar + 15% protein + 20% fat. Accordingly, a nutritious vegetarian menu also needs to ensure the above ratio. Although it is not easy to balance nutrition like salty people, vegetarians can still ensure a nutritious vegetarian diet if they know how to build a scientific menu.

Food and drink

A nutritious vegetarian menu needs a variety of foods

The more variety of foods in the meal, the more nutrients the body has and the better it can be absorbed. Accordingly, providing the body with 20 different foods per day is the ideal number. There are 4 food groups that we need to fully supplement for the body in each meal: starch, protein, fat, vitamins and minerals. For vegetarians, there are 9 groups of “golden foods” that you should keep in mind to provide your body, including:

– Protein – protein: from legumes, grains, industrial eggs

– Calcium: from orange juice and dark green vegetables such as cruciferous vegetables, seaweed, algae

– Iron: from cashews, almonds, bread, citrus

Omega-3 fatty acids: found in canola oil, olive

– Zinc: found in sesame, peanuts

Vitamin B12: found in tofu, cereal flour and vitamin tablets

– Vitamin D: vitamin tablets or early morning sun exposure

– Starch: found in rice, potatoes, bread

– Iodine: found in iodized salt, seaweed, potatoes, mushrooms, vegetables.

Tips to build a nutritious, scientific vegetarian menu

It is not too difficult to come up with a scientific meal menu, but you should know how to build a general menu so that you can apply it to each different meal. Scientists have divided a nutritional pyramid for vegetarians need in 1 month as follows:

– Starch (including rice, bread, corn, potatoes, cassava): 12kg

– Vegetables of all kinds: 10kg

– Fruit: 8kg

– Tofu: 2kg

– Sesame, beans, oil: 600g

– Sugar: 500g

– Salt: less than 180g

In particular, the group of starchy foods, vegetables, fruits and vegetables are required to eat enough with the above quantity.

The vegetarian diet according to the nutrition pyramid above is applicable to both vegetarians and vegans. Vegetarian and vegetarian restaurant business owners can also apply the above indicators and suggestions on the “golden food” groups in vegetarianism to build a reasonable menu, while ensuring the quality of delicious and medium-sized dishes. Ensure the health of our customers

Suggest a nutritious vegetarian menu for a week


– Morning: mushroom porridge, mango smoothie.

Lunch: sweet and sour tofu, boiled water spinach, orange juice.

– Dinner: onion roll omelette, sautéed cabbage with tomato, green bean soup with coconut milk.


– Morning: peanut sticky rice, vegetarian spring rolls, grapefruit juice.

Lunch: Mushrooms with pepper, gourd soup, papaya.

– Evening: French fries with vegetarian beef sauce, spinach soup with mushrooms, bananas, fruits.


– Morning: omelet bread, soy milk.

Lunch: boiled tofu with soy sauce, sauteed spinach with mushroom sauce.

– Evening: sour soup with bean sprouts, vegetarian mackerel braised with galangal, lemongrass and chili.


– Morning: vegetarian noodles, avocado smoothie.

Lunch: vegetarian pork with sweet and sour sauce, vegetable soup with chrysanthemum.

– Evening: salted roasted peanuts, fried pumpkin, tomato soup with beans, turmeric.


– Morning: dumplings, soy milk

Lunch: fried tofu with lemongrass, egg tomato soup

– Dinner: braised vegetarian beef with ginger and pepper; sautéed potatoes with tomatoes; watercress soup with ginger.


– Morning: green bean sticky rice, apple juice.

– Lunch: vegetarian vermicelli, lettuce salad, tomatoes, cucumbers.

– Dinner: snail soup cooked with vegetarian bananas and beans, sauteed broccoli with mushrooms.


– Morning: Stir-fried pho with vegetable sauce, watermelon juice.

Lunch: Stir-fried chickpeas, fried broccoli, seaweed soup.

– Evening: mixed mushroom hot pot, fruit.

For the most nutritious vegetarian menu , you should eat a variety of fruits and snacks every day such as oranges, guava, apples, pears, sweet potatoes, yogurt… to ensure that your body does not fall into a state of extreme hunger and nutritional balance. Hopefully, the above useful information has helped you easily apply to vegetarianism properly and most effectively.

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