La dieta vegana, a differenza di quella vegetariana, esclude non soltanto tutti gli alimenti di origine animale (compresi crostacei e molluschi), ma anche tutti i derivati come latte vaccino, formaggi, uova e miele. Vediamo insieme il menu settimanale tipo per dimagrire e ritornare in forma per l’estate.
La dieta vegana tipo per dimagrire si basa sul consumo di verdure lesse, come spinaci, fagiolini, zucchine, ecc., ricche vitamine, ma povere di grassi e di calorie, legumi, ricchi di proteine e tofu, un alimento che si ottiene cagliando il latte di soia, molto ricco di proteine e ipocalorico (circa 72 Kcal per 100 g di prodotto) e frutta fresca (1 solo frutto al giorno per limitare la quantità di carboidrati e di zuccheri). Il regime dimagrante prevede anche il consumo di frutta secca come noci (24,06 g di proteine ogni 100 g di prodotto), mandorle (21,22 g di proteine ogni 100 g di prodotto) e nocciole (13,8 g di proteine ogni 100 g di prodotto) e di semi come quelli di zucca (30,23 g di proteine ogni 100 g di prodotto), una fonte eccezionale di fitonutrienti (manganese, magnesio, ferro, rame, triptofano, zinco e fosforo), fitosteroli, antiossidanti e proteine.
Dieta vegana: menu settimanale
Lunedì
- Colazione: 100 grammi di avocado crudo (160 chilocalorie) con pomodori (quantità libera) e 50 grammi di tofu.
- Spuntino: 1 mela da 200 g (100 calorie) e 1 frullato di proteine (100 calorie).
- Pranzo: 100 g di riso bollito marrone con 150 g di tofu (è possibile far bollire il riso ed il tofu insieme, insaporendoli con cumino e pepe nero). Insalata fresca di pomodori, cetrioli o lattuga.
- Merenda: 1 bicchiere di latte di soia.
- Cena: zuppa di lenticchie condita con un filo d’olio.
Martedì
- Colazione: 1 banana da 200 g.
- Spuntino: 1 bicchiere di latti di soia o 1 frullato proteico.
- Pranzo: 200 g di broccoli, con 200 g di tofu tagliato a tocchetti e condito con un pizzico di sale e qualche foglia di basilico.
- Merenda: 50 g di noci.
- Cena: 1 porzione abbondante di piselli lessati con un pizzico di sale e 2 pomodorino tagliato a tocchetti. Condite con del prezzemolo.
Mercoledì
- Colazione: 1 tazza con farina d’avena, su cui avrete versati dell’acqua calda, aromatizzata con ½ cucchiaio di miele.
- Spuntino: 50 g di mandorle.
- Pranzo: 200 g di zucchine, con 200 g di tofu. Cuocete il tutto in forno per 30 minuti e condite con erba cipollina.
- Merenda: 1 pera con 1 frullato proteico.
- Cena: 300 g di fagiolini con un pizzico di sale e condito con succo di limone o un goccio di aceto.
Giovedì
- Colazione: 100 g di pane integrale tostato e 1 yogurt di soia aromatizzato alla frutta.
- Spuntino: 1 frullato proteico.
- Pranzo: 200 g di patate al forno, con 100 g di tofu.
- Merenda: 1 mela.
- Cena: zuppa di tofu e porri, da far cuocere insieme a fuoco lento con 1 spicchio d’aglio e un pizzico di sale per 20 minuti.
Venerdì
- Colazione: 300 g di kiwi.
- Spuntino: 50 g di semi di zucca.
- Pranzo: 200 g di tofu con 2 pomodori tagliati a tocchetti, cucinati a fuoco lento con 1 cucchiaio di olio per 20 minuti. Aromatizzate con delle foglie di basilico.
- Merenda: 1 frullato di carote e succo di limone. Se è troppo denso aggiungete un po’ d’acqua frizzante.
- Cena: 300 g di fagiolini lessati e un’insalata di pomodori.
Sabato
- Colazione: 1 pompelmo grande.
- Spuntino: 1 yogurt di soia bianco.
- Pranzo: 200 g di spinaci letti con 200 g di tofu e un cucchiaio di oliva. Condite con un pizzico di sale ed erbette.
- Merenda: 50 g di mandorle.
- Cena: spezzatino di patate (200 g) con 2 pomodori, 2 peperoni rossi, 1 spicchio di aglio.
Domenica
- Colazione: 1 mela.
- Spuntino: 300 g di melone.
- Pranzo: 200 g di spaghetti con sugo di tofu (preparato con 2 pomodori freschi)
- Merenda: 1 frullato proteico o 50 g di nocciole.
- Cena: una zuppa di lenticchie (300 g).
Il menu settimanale è semplicemente un esempio e come sempre, prima di iniziare una dieta è bene rivolgersi ad un medico qualificato, nutrizionista o dietologo.
Photo Credit| Thinkstock
è una dieta sbagliatissima, perché prevede soia tutti i giorni e fa male. Ci alternative al tofu ce ne sono un milione, non capisco perché inserire sempre e solo quello.
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