New! – a vegetarian diet Diet by Ann Vege already available in Diet & Training by Ann application!

I know there are vegetarian diet fans here. You’ve asked me many times about a diet for your preferences. And I promised there would be one. I just couldn’t say when exactly, but this day has come. It is today 🙂 Vegetarian menus are already available in my Diet & Training by Ann application.

If you’ve never tried a vege diet before and you’re not sure if it’s good for you – now is the best opportunity to check it out! If you decide the classic option suits you better, you can come back to it in two clicks!

The menus include original recipes that come from my culinary experiments 🙂. You will get complex carbohydrates from rye bread, groats and other gluten-free products – we cut out wheat and the like. I have also eliminated cow’s milk. The right calcium supply will be provided by cheese and fermented milk drinks (such as kefir, yogurt, or buttermilk). You will learn to use the alternatives, like plant-based drinks and goat dairy. Eggs and legumes, along with dairy, will supply the right amount of protein.

You will cut out high-processed foods, GMO products, fizzy drinks, fast-foods, ready-made sweets full of simple sugars and trans fats. You will replace them with fresh, season fruit and vegetables, which you can prepare in lots of interesting ways. You will also make use of natural spices and herbs for their diverse flavour. The menus include only healthy fats, such as coconut oil, ghee, olive oil and other plant oils.

You can use the vege menu regardless of your goals – whether you wish to lose excess kilograms, gain or maintain weight. Diet by Ann Vege vegetarian diet will be a good and tasty choice also when your goal is to build muscle mass 🙂 That’s because you decide on your goal individually, before the diet is personalized.

 

Remember that my menus are based on the Triangle of Power and they support 3 realms – the body, the mind and the libido. Harmony between them guarantees better well-being and health improvement. You are the one to decide which sphere you want to influence in particular.

When you choose Diet by Ann, you get the opportunity to change particular products, meals, or even the whole menus. You also get access to online nutrition advice and will be able to generate your personal shopping list. All these facilities make your goal much easier to achieve. You will get used to new habits step by step. You will also feel the power of good food. As a result, you will notice a significant improvement in your health – both mental and physical.

Below you will find a sample 1-day Diet by Ann Vege menu. Remember that the calorific value is always personalized.

 

A 1-day sample diet

Energy value ≈ 1,510 kcal

 

Breakfast

Total time: up to 15 min

Savoury omelette with dried tomatoes and turmeric

 

Ingredients:

  • 2 eggs (100 g)
  • 2 cherry tomatoes (40 g)
  • 3 slices dried tomatoes (21 g)
  • 1 onion (110 g )
  • 1 tbsp chives (5 g)
  • 1 tsp clarified butter (7.5 g)
  • 1 pinch cayenne pepper
  • 1 pinch ground turmeric  
  • 1 pinch sea salt  

Recipe:

  1. Mix the eggs with spices.
  2. Finely chop the onions and chives.
  3. Halve cherry tomatoes and cut dried tomatoes into strips.
  4. Heat the butter on the pan and pour in the eggs, then add the vegetables..
  5. Fry the omelette on both sides.  

 

Morning snack

Total time: up to 5 min

Raspberry cocktail

 

Ingredients:

  • 3/4 cup rice milk (180 ml)
  • 2 handful raspberries (140 g)
  • 1 tbsp honey (25 g)
  • 1 pinch vanilla pods
  • 1 pinch cinnamon ground  

Recipe

  1. Mix all the ingredients.

 

Lunch

Total time: up to 60 min

Vegetable casserole

 

Ingredients:

  • ½ sweet potato (150 g)
  • ½ zucchini (100 g)
  • 1 tomato (150 g)
  • 4 slices tofu (100 g)
  • ½ tbsp clarified butter (7.5 g)
  • 1 pinch dried oregano
  • 1 pinch himalayan salt  
  • 1 pinch black pepper  

Recipe

  1. Peel the sweet potato and slice. Cut the zucchini, tomatoes and tofu into slices, too.
  2. Place the vegetables alternately in a casserole dish, adding cheese in between.
  3. Sprinkle with spices and drizzle with melted clarified butter. Bake for about 40 minutes at 180 °C.

 

Lunch

Afternoon snack

Total time: up to 15 min

Oat waffles

 

Ingredients:

  • 2 tbsp oat flour (20 g)
  • 1 tbsp rice flour (12 g)
  • 1 egg  (50 g)
  • 1 /4 cup coconut milk beverage (60 ml)
  • 1/4 tsp coconut oil  (3.75 g)
  • 1/4 tsp honey (3 g)
  • 1 tsp baking powder (4 g)
  • 1 pinch sea salt  

Recipe

  1. Mix all the ingredients.
  2. Grease the waffle machine, ladle in the batter mixture and cook for several minutes.

 

Dinner

Total time: up to 15 min

Quinoa with pineapple

 

Ingredients:

  • 2 tbsp quinoa (28 g)
  • 1 celery  (45 g)
  • 3 radish  (45 g)
  • 1 slice pineapple (80 g)
  • 1 clove garlic (5 g)
  • 3/4 tsp olive oil  (3.75 ml)
  • 1 tsp lemon juice (3 ml)
  • 1/2 tsp honey (6 g)
  • 1/2 tsp coriander leaves (3 g)
  • 1 pinch sea salt  
  • 1 pinch dried thyme
  • 1 pinch black pepper  
  • 1 pinch curry powder
  • 2 hazelnuts  (3 g)

Recipe

  1. Rinse quinoa in cold running water once or twice before cooking.
  2. Cook quinoa according to package directions.
  3. Cut the celery in 2-3cm pieces, slice the radishes, and chop the coriander.
  4. Dice the pineapple.
  5. Prepare the sauce – mix olive oil with lemon juice, honey, pressed garlic, and spices..
  6. Mix all ingredients, drizzle with the sauce and sprinkle with chopped nuts.

 

 

Below you can find the table comparing Diet by Ann Classic and Diet by Ann Vege.

Diet by Ann Classic
Diet by Ann Vege
Wheat-free
Cow’s milk-free
GMO-free
Seasonal products
Superfoods
Healthy fats
Excludes meat, poultry, fish and seafood
Economic use of products
Triangle of Power – functional foods enhance your body/mind/libido
Balanced diet – best macro ratio according to Dietary Guidelines for Americans/European Food Safety Authority (EFSA)
Choice of goal – lose weight/maintain current weight/gain weight/build muscle mass

 

Thanks to Diet by Ann Vege you will see how beneficial to your health a properly personalized vegetarian diet can be. Don’t hesitate and start changing your eating habits for the better with me today. Remember – I am here with you!

Anna Lewandowska

Athlete and nutrition specialist. Multiple medalist of the national in traditional karate in European and World Championships. Author of workout plans and books on healthy lifestyle that have helped her motivate over a million of people to change their lives for the better.

Founder of Healthy Plan by Ann, Diet & Training by Ann. CEO of Foods by Ann. Co-founder of Baby by Ann.

Wife of footballer Robert Lewandowski, the captain of the Poland national football team and Bayern Munich player. Read more »

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