Lenten menu for the week

bright resurrection In 2019, the Orthodox will celebrate Christ on April 28. The holiday is preceded by great post, which in 2018 begins on March 11 and will last seven weeks.

Lent is the strictest and longest of all four multi-day fasts established by the Orthodox Church. Therefore, it can be difficult to start fasting without any preparation, and it will not harm your health for long if you do not know how to eat right.

The main purpose of fasting is to achieve internal qualitative changes, as well as the desire of a Christian to follow the feat of Jesus Christ, who fasted in the wilderness for 40 days.

Fasting today is a voluntary act and is deeply individual. In fasting, free time should be devoted to prayers, humble desires in food, excluding any excesses and idleness, and strive for a more solitary lifestyle.

For seven weeks, you will have to give up meat, eggs, milk, cottage cheese and other animal products. At the same time, meals per day are limited.

Lenten menu

Fasting is primarily abstaining from abundant food, and not exhaustion of the body, so the lenten menu should be varied and rich in vitamins.

Lenten menu can be quite diverse - during Great Lent, you can cook various cereals, lean pilafs, pasta, soups, meatballs, salads and so on.

Porridges - corn, buckwheat, rice, oatmeal, millet, barley, peas, beans, pearl barley and others - can be cooked on water. For example, rice porridge can be varied by adding pumpkin, mushrooms, raisins, dried fruits or jam.

You can and should eat any vegetables - cabbage of all kinds, carrots, beets, radishes, potatoes, tomatoes, cucumbers, onions, green bean and others that exist in nature.

It is important during this period to eat a lot of bell peppers and fresh herbs, as they are rich in many vitamins and minerals necessary to maintain health.

You can also eat any fruits available this season - apples, pears, bananas, oranges and so on. You can use jams, dried fruits, pickles, honey, nuts and spices.

Xerophagy

According to church canons, it is necessary to draw up a lenten cuisine menu according to the following principles - on the first and last (Holy) weeks of Great Lent, as well as on Mondays, Wednesdays and Fridays - dry eating.

These days it is allowed to eat fruits, vegetables, dried fruits, nuts, that is, the use of exclusively raw, thermally unprocessed food and lean bread. On this day, it is not recommended to even drink tea or compote.

If desired, you can prepare vegetable or fruit salads, the latter can be seasoned with honey.

Salad "Exotic"

Put the shredded cabbage in a bowl, sprinkle lightly with salt and grind with your hands so that the cabbage softens and gives juice. Juice should be drained. Grate the carrots coarse grater and add to cabbage. Finely chop an onion, a couple of cloves of garlic and a few sprigs of celery. cut into cubes fresh cucumber, apple or orange. Watering lemon juice, salt, pepper and mix all the ingredients. This unusual and spicy salad will energize you for the whole day.

days without oil

On Tuesdays and Thursdays you can eat hot vegetable food without oil. These days you can treat yourself various cereals and soups, and you can also use jams, pickles, herbs and so on.

Bean soup with pasta

Boil the red beans, add some pasta, finely chopped onion, garlic and a bunch of cilantro, spices to the pan and cook until tender. Then salt and the soup is ready.

You can expand the menu these days by baked potatoes and other vegetables. You can also cook lean spaghetti - boil pasta in salt water and season them tomato paste. These days you can drink tea and compotes.

The second dishes on the menu during fasting can also be mushroom, potato, cabbage, carrot lean meatballs, in which eggs as a fixative can be easily replaced with semolina. On days when the use of oil is prohibited, cutlets can be steamed.

With butter

On Saturday and Sunday (except the last Saturday of Great Lent), food with the addition of vegetable oil is allowed. Here you can let your imagination run wild and cook various dishes- soups, salads, lean meatballs and pilaf and so on.

Mushroom soup

Fry finely chopped onion and garlic in a saucepan and pour boiling water over the fry. As soon as the water boils, you need to pour a handful of rice into the pan, and after 10 minutes put the mushrooms in the pan and cook a little. Then add a few cauliflower or broccoli florets, grated carrots and bell pepper(preferably red), chopped cilantro, dill and cook the soup until tender. Then salt and proceed to dinner.

Salad "Marquitanka"

Boil potatoes and cut into cubes. Add shredded sauerkraut (preferably red), jar canned corn, sliced green onion, parsley, cilantro, dill, celery, vegetable oil, lemon juice and mix well.

fish day

During Lent, fish is allowed to eat only twice - on the Annunciation (April 7) and on Palm Sunday, which falls on April 9 in 2017. These days, fish can be eaten both boiled and in fried and if you are a fan Japanese cuisine- You can treat yourself to sushi.

Soup

In boiling salted water, put a whole onion and chopped carrots. Cook for five minutes over medium heat. Add potatoes and cook until done. Very carefully, one piece at a time, lay the fish (both red and white will do), without stirring, so as not to crumble. Bring to a boil over low heat, add Bay leaf, allspice and finely chopped fresh herbs, and remove - the fish will be ready.

Fish baked in foil

In foil, you can bake any fish - river, sea, both in pieces and whole (if it is small).

Fish, cut into pieces or left whole, lay on foil, pepper and salt. Greens, preferably oregano or tarragon, can be put in the belly of the fish, on its carcass or pieces. Then sprinkle with lemon juice, or overlay with lemon slices, fasten the edges of the foil and bake until tender.

goodies

Of course, the main meaning of fasting is spiritual purification and the rejection not only of certain products, but also of harmful passions, evil words and deeds, bad mood and irritability. But I want variety even in fasting.

To the delight of many fasting sweet tooth, last years produce many lean sweets. You can also eat dark chocolate, nuts, fruit and berry jam, jams, dried fruits, halva, natural marmalade, biscuits and so on. The main thing is that desserts do not contain milk and its derivatives, animal fats.

Various delicacies can be prepared at home. For example, you can cook dessert salad.

Cut any fruit - apples, pears, oranges, add raisins, chopped nuts and dried apricots, and season the salad with liquid honey.

For cooking lemon ginger cookies you will need: 100 grams wheat flour; 100 grams of water; 40 grams of olive oil; 30 grams of fresh ginger; one lemon; one full tablespoon of honey; one tsp baking powder for dough.

Remove pits and skin from the lemon, grind the pulp with a blender. Ginger rub on a fine grater, mix honey with warm water(a little to dissolve). Mix 100 ml of water, sifted flour, diluted honey, baking powder, olive oil, ginger and lemon - the dough should turn out to be thick, its density can be adjusted with the amount of water, or by additionally adding flour if the dough turned out to be watery.

Cover the kneaded dough and let it rest for 10-15 minutes room temperature. Heat the oven to 150 degrees, line a baking sheet with foil, make cookies of the desired shape from the dough and bake for 15 minutes.

Material prepared on the basis of open sources

Fasting is a religious tradition of abstaining from food. And it is precisely this abstinence that causes housewives to think a lot about what to cook. Let's learn some basic recipes.

Remember that good nutrition is the key to your health. Therefore, during fasting, you should not starve, as this can lead to adverse consequences in the future. You can also supplement your diet with essential vitamins during fasting.

So let's start with salads. This is one of the simplest, but at the same time healthy dishes that must be prepared during fasting. It is worth noting that the Advent fast also covers the New Year holiday, and those who strictly adhere to the fast have to limit themselves to dishes. And what New Year without Olivie, and for those who are fasting, an alternative can be found.

Take:

300 g potatoes
100 g carrots and onions
100 g asparagus or beans
100 g of your favorite mushrooms
100 g lean mayonnaise
spices

Cooking:

Boil the first three ingredients and cut into cubes
If pickling mushrooms, then also chop them. fresh mushrooms pre-boil
Chopped pickled onions
Mix ingredients, add spices and season with mayonnaise
Leave to infuse for 60 minutes and serve

Delicious salad with corn and croutons:

300 g Chinese cabbage
1 can of corn
1 bulb
100 g crackers
100 g lean mayonnaise
Spices

The advantage of such a salad is that after fasting you can cook it with ordinary mayonnaise:

Cut onion and cabbage
Mix with corn
Season with spices and mayonnaise
Sprinkle breadcrumbs on top

Salad with crab sticks- it is universal holiday dish, which will decorate both the festive and daily table:

200 g sticks
100 g rice
1 bulb
200 g corn
250 g mushrooms
100 g lean mayonnaise
spices

rinse the rice and boil until tender
cut into crab sticks, mushrooms and onions
mix all the ingredients and season with mayonnaise

You can also cook very simple salads:

from cabbage with vegetable oil
from tomatoes and cucumbers
beetroot salad with vegetable oil

Lenten pastries: recipes

Very tasty and easy to bake during Lent oat cookies. To do this, take:

300 g oatmeal
50 g of raisins and honey
200 g apple jam
Dried fruits (optional)
50 g sunflower oil

Prepare cookies as follows:

Dry the flakes a little in a pan
Mix with the rest of the ingredients
Form cookies with a spoon and place on a baking sheet.
Bake at 120 C for 60 minutes

Adults and children love delicious pancakes. And in the post they can be no less sweet and lush. To do this, take:

500 g flour
300 g warm water
1 tsp yeast and salt
1 tbsp sugar

Prepare pancakes like this:

Pour salt with sugar and yeast into warm water
While the yeast is dispersing, sift the flour
Mix the ingredients with flour and, covering with cling film, send to a warm place to infuse
When you see that the dough has almost doubled, then place the pancakes on a preheated pan with a spoon
Lush and delicious pastries ready. Sweet tooth can increase the amount of sugar by 1.5-2 times

Gingerbread during fasting, they cook very often. But now we propose to cook not just pastries, but diversify the gingerbread with 2 apples and 50 g walnuts, and:

200 g sugar and water
1 tsp each of soda and lemon juice
2 tbsp honey
300 g flour
5 g baking powder

Preparing the rug:

Chop the walnuts
Mix flour and ripper
Mix sugar with water, put in a water bath
Add honey and cook until honey dissolves
Extinguish the soda and pour into the mixture
Remove the mixture from the water bath and add the nuts
Add flour with ripper and knead the dough
Pour the batter onto a baking sheet and arrange the chopped apples on top.
Bake the gingerbread for half an hour at a temperature of 180 ° C

Another delicious recipe baking - onion pie. After all, not everyone loves sweet pastries, and this dish is very refined and easy to prepare:

750 g flour and water
125 g rice
100 g sugar
15 g salt
1 kg of onion
10 g yeast

Onion pie is prepared like this:

Rinse rice and add to boiling water, cook until tender.
Drain the broth from the rice, this is what you will need.
Chop the onion and fry.
Knead the dough by adding rice water to it. You can do this by hand or with a bread maker.
When the dough has risen and rises, divide it into 3 parts.
Roll out each part and spread the onion, fold the dough on top of each other.
Cut the cake into 16 pieces and roll each into a bagel.
Arrange in the form of bagels and bake for 30 minutes.
A delicious cake is ready, you can invite guests and give them tea with homemade cakes.

Lenten first courses, recipes

One of the most satisfying first of the dish is borscht. And even in the post it can be prepared quite diversely. We offer the main 2 options for lean borscht:

For classic lean borscht stock up:

2 each potato, beetroot and tomato
1 carrot and 1 onion
half a cabbage
2 cloves of garlic
1 st. l sugar and salt
spices to taste

Naturally, there is no meat in this dish. Prepare as follows:

chop the vegetables as you would for regular borscht
chop the cabbage and chop the garlic
pour 2 liters of water into the pan and, when it boils, put the potatoes in the container
fry carrots and onions in a pan
in a separate pan, also stew the chopped beets
chop the tomatoes with a blender and add to the pan
when the beets with carrots and onions are ready, add them to the pan
salt and add sugar, as well as your favorite spices
bring to a boil and leave to infuse

A great option for lean borscht with beans and mushrooms. TO previous ingredients add:

200 g champignons
10 prunes
100 g dry beans
1 tbsp tomato paste

Prepare lean borscht like this:

Rinse beans and leave to swell overnight
In the morning, boil it in the same water for 45 minutes.
Pull out the beans, and pour chopped potatoes into that water
Fry onions with carrots with tomato paste
In another pan, stew the beets and finely chopped prunes
Pour the contents of two pans into the pot with the potatoes
Fry the mushrooms in the freed pan
While everything is cooking, chop the cabbage
When the ingredients in the borscht are already slightly softened, but still not soft enough, pour mushrooms, cabbage and previously cooked beans into it.
Borscht should be cooked for another 10-15 minutes
Sprinkle the first dish with herbs and invite your family to the table

Another dish that is known on fasting days is pickle. The ingredients for such a dish for 2 liters of water are as follows:

100 g barley
5 potatoes
1 carrot and onion
2 pickled cucumbers with 100 g brine
spices

Cooking process:

Rinse the cereal and leave to swell for 30 minutes
Boil barley until tender
At this time, cut the potatoes into cubes
Add potatoes and spices to softened cereals
Fry the grated carrot and chopped onion
Add the roast to the pickle when the potatoes are already soft enough
Cut the cucumbers and also pour into the pickle
At the end, pour in the brine, and bring the dish to a boil
Lenten pickle is ready

Well, how to do without lean soup. One of traditional options is noodles soup:

2 small onions and 2 medium carrots
200 g noodles
A couple of stalks of celery
Spices to taste

Fry onions with spices until golden brown
Cut the celery, carrots and also send to the onion for just a couple of minutes
Put the ingredients in a saucepan and pour 2 liters of water, cook until boiling
Next, add the noodles and cook until tender.
If desired, sprinkle with herbs and you can try your creation.

It will also be very tasty lean soup with peas. For it you need:

3 potatoes
1 carrot and onion
100 g peas
Spices and herbs to taste

Soup preparation:

Leave the peas to swell overnight in cold water.
In the morning, put it to boil, and at this time, peel the carrots and onions with potatoes
Cut the last ingredient into cubes and send to the peas
Chop the rest of the peeled vegetables and sauté
Add them to the soup and cook until the potatoes soften.
Sprinkle with herbs before serving.
It is very tasty to complement such a soup with croutons or crackers.

Lenten cabbage recipe

Cabbage perfectly complements salads and first courses. You can also cook lean pastries with cabbage. But great and simple option during fasting is braised cabbage:

1 bulb
500 g white cabbage
7 g of vinegar, sugar and flour
15 g tomato paste
100 g water
30 g sunflower oil

Cooking instructions:

Chop the cabbage and simmer with butter for about 20 minutes
Then add chopped onion, spices and tomato paste to it.
Add flour to the finished cabbage, mix and simmer for another 5-7 minutes

Delicious and lean cabbage ready. You can supplement it with potatoes or lean cereals.

Lean mayonnaise: recipe

On sale there are several varieties of lean mayonnaise, which is great for dressing dishes during fasting. But you can also prepare such a product at home. So you can be sure that you are using a quality product:

750 g water
250 g flour
3 tbsp each of lemon juice and mustard
2 tablespoons of sugar and salt
120 g vegetable oil

Making mayonnaise is not difficult at all, for this:

Sift the flour and add a little water to it, grind until a homogeneous mass is formed.
Add the rest of the water and boil until thickened, leave to cool.
Mix the rest of the ingredients in a separate bowl and, whisking with a mixer, introduce the flour.
When the mass becomes homogeneous, the mayonnaise is ready. Simple and fast!

Lean Mushroom Recipes

In addition to the fact that mushrooms can be added to soups and lean borscht, as well as salads during Lent, you can also make wonderful pastries with them. Fragrant and gingerbread pies or pies with mushrooms will come in handy for tea.

An excellent option would be to cook fried potatoes and mushrooms with herbs. By mixing these ingredients you will get a great lunch or dinner.

But one of the favorite fasting recipes are cabbage rolls with mushrooms and rice. For cooking you will need:

400 g cabbage leaves
100 g of rice and mushrooms
1 bulb
50 g flour and tomato paste
Spices
mushroom broth

Preparing cabbage rolls is not difficult:

Boil rice and mushrooms in separate containers, then cut the latter into strips
Chop the onion and fry, add spices
Stir in rice and mushrooms
wash cabbage leaves and trim the bulges
Spread the filling on the cooled leaves and fry in a pan
While cabbage rolls are fried, mix flour with tomato and broth
Put the cabbage rolls in a saucepan, pour in the broth and simmer for 45 minutes

Another very tasty recipe with mushrooms is stuffed champignons . The filling can be any lean - this is rice, and mushroom legs with herbs, as well as various vegetables. You will simply need:

Remove stems from mushrooms
Arrange them on a baking sheet and stuff them with the chosen filling.
Lightly brush on top lean mayonnaise and bake in the oven for 20 minutes at 180 C

Lean pumpkin recipes

You can cook a lot of dishes from pumpkin. We offer you some very simple, but at the same time delicious dishes:

First, try the first one - pumpkin soup for which you will need:

400 g pumpkin
1 bulb
4 cloves of garlic
500 g vegetable broth
Spices

This soup will be in the form of mashed soup:

Place the chopped ingredients in a baking dish and put in the oven at 200 C
After that, put the ingredients in a blender bowl, adding the broth, and whisk
Garnish the soup with herbs and serve

Unusual but tasty dish –pumpkin in batter. For her, you only need flour and pumpkin in a ratio of 1:5, as well as a little oil for frying. You can add your favorite spices if you wish. The cooking process is very simple - roll small pieces of pumpkin in flour and fry until golden brown In oil.

Try as an appetizer pumpkin salad with tomatoes. The peculiarity of this salad is that it is served warm. Ingredients:

Pumpkin without skin - 600 g
300 g tomato
1 bunch of onions and arugula
Olive oil
Spices

Warm salad is prepared as follows:

Put the sliced pumpkin into a baking dish.
Arrange chopped tomatoes on top, add oil and spices
Bake vegetables 15 minutes
At this time, chop the greens
Sprinkle a warm salad with herbs, mix and serve until cool.

You can also make oatmeal with chopped nuts, pumpkin and cinnamon.

Lenten potato dishes: recipes

The simplest dish is boiled or fried potatoes. You can add your favorite spices to this dish, as well as add delicious salads. But do not stop at the achieved results. Let's try some more options.

Let's start with potato casserole with mushrooms:

3 potatoes
700 g mushrooms
1 bulb
Spices

The casserole is very easy to make:

Boil and pass the mushrooms with potatoes through a meat grinder
Saute the onion and mix with the potato-mushroom mixture
Arrange the future casserole in a baking dish and bake until browned

Exquisite and healthy dish is potatoes with prunes and raisins. For 0.5 kg of potatoes, take:

100 g dried fruits
20 g vegetable oil
Greens and spices

Potatoes are prepared as follows:

Cut the potatoes into cubes and, mixing with dried fruits, simmer until half cooked.
Next, add oil, spices with herbs and continue to simmer until tender.
Serve hot, you can sprinkle freshly chopped herbs on top

And how to avoid potato zrazy . But let's supplement them with rice and vegetables. So they will be even tastier:

0.5 kg potatoes
100 g rice
1 onion and carrot
Spices

Cooking method:

Boil potatoes in their skins and mash or grate
Boil rice and fry vegetables
Mix ingredients, add spices and form meatballs
Fry until golden brown

With potatoes, you can cook a lot of dishes; during fasting, this is a product that will help you out more than once.

Lenten cutlets: photo recipes

Do not think that cutlets are only meat. The variety of options is simply amazing. Let's look at the most popular ones. Firstly, many housewives will wonder what to add to cutlets instead of eggs so that they do not fall apart. The answer is very simple - semolina . And you can bread cutlets in breadcrumbs, oatmeal or sesame.

Eggplant and potato cutlets:

4 potatoes
2 small eggplants
1 bulb
2 cloves of garlic
50 g semolina
Spices

Vegetable cutlets:

Boil 2 potatoes
While the tubers are cooking, chop the eggplant and onion in a meat grinder, squeeze out the juice
Grate the rest of the potatoes and add to the chopped vegetables
Add a rumpled boiled potatoes and semolina
Mix well, if desired, roll in breadcrumbs and fry
Consume hot

bean cutlets, V this case use mung bean - small peas:

500 g peas
1 bulb
Spices

Pea cutlets:

Soak mung bean for 2-3 hours in cold water
Drain and fill with new water, cook for 20 minutes after boiling
Grind peas in a blender
Fry the onion and mix with the pea mixture
Blind cutlets and fry

You can also make great oatmeal cutlets- simple and delicious:

250 g cereal
1 onion and potato
5 champignons
2 cloves of garlic
spices

Cooking cutlets:

Steam oatmeal for 20 minutes
Peel potatoes and grate on a fine grater
Grind onions with mushrooms in a blender along with herbs
Mix the ingredients and blind cutlets, fry

Lenten holiday and New Year's dishes: recipes

One of traditional dishes For holiday table is Olivier. At the beginning of the article, we presented a recipe for lean Olivier, take note of it. This article proposes variety of options that can be used for New Year's Eve. But still we want to offer you some more interesting dishes:

Vegetable aspic:

1 eggplant, zucchini and bell pepper
350 g tomato
Packet of gelatin
Greenery
Spices

Step by step:

In the oven at 190 ° C, spread the sliced \u200b\u200bvegetables on a baking sheet, bake for 15 minutes
Remove the skin from the pepper
Pour 1/7 of the tomato and gelatin into a container and heat in a water bath until the gelatin is completely parted
Then pour in the rest of the juice.
Lay out in the form cling film and spread the pepper, pour some of the liquid
Next, eggplant and zucchini alternately, also alternating them with liquid
Place in refrigerator until chilled

Tasty and festive stuff eggplant:

Tomatoes
mushrooms
prunes
Nuts

You can use this filling or any other for stuffing a vegetable:

Cut the eggplant into strips and season with salt
Dip in flour and fry
Put the chosen filling on the strips and twist
Decorate with greenery

You can cut the eggplant not into strips, but into rings, and then you just need to put the filling on top.

For the above salads, you can also cook fruit salad:

To do this, cut kiwi, banana, orange and pear.
Mix and drizzle with soy milk or honey. It's very tasty, especially children love it.

Be creative, use the above recipes for the festive table and complement them with the desired ingredients.

Menu on fasting days

It is not true that fasting cannot be fully eaten. We are offering to you sample menu for a few days. You can supplement and improve it depending on your imagination and the availability of products:

Morning: Fruit Salad
Lunch: noodle soup buckwheat and vegetable salad
Dinner: potato zrazy with mushrooms

Morning: Oatmeal with dried fruits
Lunch: Borscht with beans, cabbage salad
Dinner: Vinaigrette, honey cake for tea

Morning: Toast with honey, tea
Lunch: pickle, beetroot salad, baked potatoes
Dinner: Mushroom lasagne

Morning: Lenten pancakes or pancakes
Lunch: Pea soup, pea cutlets, noodles
Dinner: Pilaf with mushrooms

Morning: Oat cookies with tea
Dinner: Vegetable soup, buckwheat porridge with mushrooms
Dinner: Vegetable salad

Fasting is a time of purification of the soul and body. One who once fasted can no longer deny himself this. Try it and you - feel the lightness in the body and the strength of your own will.

Video: Cooking Lenten Meals

Fasting for a believer is a special time, a time of prayers and deep thoughts.

During this period, human nutrition also changes greatly, serious restrictions are imposed on it. With improperly organized nutrition in fasting, a deterioration in the general condition and even exacerbation of certain diseases is possible. On the other hand, fasting is a time of purification, including the physical one. Therefore, from the point of view of medicine, fasting is a completely reasonable event, only with the proviso that you need to approach it thoughtfully.

I’ll make a reservation right away that you can find out about the spiritual meaning of fasting by contacting your spiritual mentor. Here I want to consider the post from the point of view of a nutritionist.

Basic principles of proper nutrition in fasting

The main rule is the exclusion of all animal food: meat, fish, poultry, milk and dairy products, eggs. Respectively, the basis of the diet will be plant foods- cereals, legumes, vegetables, fruits, nuts, mushrooms.
Try not to suffer during fasting diet. Do not skip breakfast, do not forget about snacks.
In the absence of animal foods, which are rich in protein and contribute to a long feeling of satiety, frequent bouts of hunger are possible. During this period, there is a great temptation to overeat pastries and sweets. However, there is no question of any purification in this case. In order not to experience hunger, eat regularly, include in your daily diet foods rich in complex carbohydrates and containing vegetable protein - whole grains and legumes.
Particular attention during the period of fasting should be given soy products. There are now a great many of them - soy milk, cheese-tofu, all this should be included in your diet.
Sometimes it's not as hard to start a post right as it is to end it. It would seem that everything is over, the bans have been lifted, you can eat forbidden foods. However, I want to warn you against overeating after fasting. Start Incorporating Animal Foods into Your Diet After Fasting Gradually and be sure to combine it with plant foods - vegetables and grain products.

MONDAY

Nutritionist comment:

I want to start the lenten menu with traditional breakfast in an unusual performance. Oatmeal contains complex carbohydrates, dietary fiber, vegetable proteins, vitamins of group B.

To maintain health, an adult should consume at least 400 g of vegetables daily (and preferably more). Unfortunately, few people can boast of such a diet. One way to enrich your menu with vegetables is light vegetable salads. These salads are “light” both in execution and in terms of calories.

In addition to vegetable protein, lentils contain folic acid and iron.

In the recipe for green beans, butter must be replaced with olive oil.

TUESDAY

WEDNESDAY

The main meaning of fasting is not a restriction in food, but the purification of the soul. However, the health of the soul and the health of the body are closely related.

Therefore, you should not go to extremes and make your lenten menu for every day from water and bread.

We offer a menu that excludes products prohibited in Lent. Ingredients in recipes does not include meat and meat products, milk and dairy products, fish, eggs.

At the same time, the diet remains varied and healthy: it contains a lot of vegetables, fruits, legumes, cereals. Lenten pastries are even included in the menu, but if you decide to do without sweets during fasting, then you can exclude it. All links are clickable and lead to pages with lean recipes. At the very end there is also a list of products on the menu for each day.

Monday

Breakfast.
Dinner.
afternoon tea.
Dinner.

Nutritionist comment:

Wheat porridge. Wheat is a great source dietary fiber gives a feeling of satiety. It also contains vitamin E, F, B1, B2, B6, C, PP, carotene, niacin, choline, biotin, folacin and trace elements (potassium, magnesium, sulfur, selenium, chromium, zinc).

Pea soup. Legumes as a source of protein are an indispensable component of the lean menu.

A fruit basket cake is a rather high-calorie dessert, but if you lead an active lifestyle, then you can treat yourself. If you have a sedentary lifestyle, then such a dessert can be transferred to a second breakfast.

Salad from sauerkraut with potatoes and mushrooms. In order not to gain excess weight, it is preferable not to eat more than 50 g of potatoes in the evening.

Tuesday

Breakfast.
Dinner.
afternoon tea. Fruit of your choice
Dinner.(without butter and eggs) +

Wednesday

Breakfast.
Dinner.
afternoon tea.Fruit of your choice
Dinner.

Thursday

Breakfast.
Dinner.
afternoon tea.
Dinner.

Friday

Breakfast.
Dinner.
afternoon tea.
Dinner. +

Saturday

Breakfast.
Dinner.
afternoon tea.
Dinner.

Sunday

Breakfast.
Dinner.
afternoon tea.
Dinner. +

The proposed menu must be supplemented fresh vegetables and plenty of fruit.

List of necessary products for the Lenten menu

Vegetables, fruits, mushrooms, herbs

Zucchini - 3 pcs.
Zucchini - 1 pc.
Onion - 1 kg
Tomato - 2 kg
Garlic - 3 heads
Chili pepper - 1/2 pod
White cabbage - 1 kg
Sauerkraut - 200 g
Potato - 2 kg
Carrot - 500 g
Dried tomatoes - 15-20 pieces
Cucumber - 3 pcs.
Eggplant - 1 pc.
Sweet pepper - 4 pcs.
Banana - 1 piece
Apple - 3 pcs.
Orange - 3 pcs.
Lemon - 3 pcs.
Pomegranate - 1/2 pc.
Pear - 3 pcs
Strawberries - 100 g
Raspberries - 100 g
Blueberries - 100 g
Fruit - to taste and availability for baskets
Parsley - 4 bunches + to taste
Mint - 1 bunch
Cilantro - 1 bunch
Dill - 2 tbsp. l. + to taste
Basil - 1 bunch
Forest mushrooms - 550 g
Champignons - 12 pcs. (large)
Dry mushrooms - 30 g
Any fruit - as much as you want for snacks

Cereals, pasta, legumes

Wheat - 350 g (coarsely ground, medium wheat, bulgur is also suitable)
Peas - 1 tbsp.
Oat flakes - 160 g
Rice - 0.5 tbsp.
Bulgur - 0.5 tbsp.
Pearl barley - 200 g
Noodles - 40 g (or vermicelli, or other small pasta)
Chickpeas - 200 g
Pasta - 300 g
Buckwheat - 1 tbsp.

Nuts, dried fruits, seeds

Dried apricots - 6-8 pcs.
Almonds - 70 g
Pine nuts - 30 g
Walnuts - 50 g
Cashew nuts - 190 g
Pumpkin seeds - 3 tbsp. l.

Grocery and other products

Tomato paste - 300 g
tomatoes in own juice- 150 g
Brown sugar - 200 g
Sugar - 250 g
Powdered sugar - for sprinkling
Vegetable oil - 600 g
Olive oil - 500 g
Oil grape seed- 150 g
Honey - 125 g
Wheat flour - 1 kg 750 g
Whole grain flour - 140 g (wheat)
Flaxseed flour - 1 tbsp. (ground flaxseed)
Baking powder - 1.5 tsp.
Dry yeast - 10 g
Live yeast - 20 g
Vinegar - 1 tsp
Apple cider vinegar - 1 tsp
Red wine vinegar - 1 tbsp. l.
Balsamic vinegar - 1.5 tbsp. l.
Canned beans - 650 g
Soda - 0.5 tsp
Coconut shavings - 40 g
Black tea - 1 tbsp.
Capers - 1 tbsp. l.
Rye bread for croutons and sandwiches
Coconut milk - 1 dessert spoon
Vegetable broth - 2.5 l
Dry white wine - 70 g
Apple juice - 420 ml
Soy milk - 255 ml

Seasonings, spices

Salt - 15 g + to taste
Cinnamon - 2 tsp ground + 2 sticks
Cumin - 1 tsp (seeds)
Bay leaf - 3 leaves
Black pepper - to taste
Star anise - 1 star
Ground nutmeg - 1 tsp
Sweet paprika - 1 pinch
Suneli hops - 1/2 tsp
Sesame paste - 1 tbsp. l. (Thina)
Zira - to taste
Thyme - 0.5 tsp dried
Oregano - 0.5 tsp dried
Rosemary - 2-3 sprigs
Grain mustard - 1 tsp
Soy sauce - 2 tbsp. l.
A set of spices - to taste

Be healthy in mind and body!

Do you want to receive menu options for every day, learn how to make a menu (including lean)? By subscribing to the newsletter, you will not only receive ready-made menus and recipes, but you will be able to cook faster, easier and more economically! gifts, recipes, electronic journals– in the very first letters! Subscribe:

Do you like these recipes?

For weight loss, a fasting diet is perfect, which includes food with a restriction in the menu of meat and animal products. The duration of the diet is determined by the person - you can fast all seven weeks of Lent, but you can only partially. Such a refusal from meat, fish, milk and eggs has its own contraindications. Before you decide on a lean diet, consult your doctor and nutritionist.

What is a lean diet

Vegetarian is the fasting diet that many take as weight loss advice. Eating during this period is low-fat and low-calorie, so it is guaranteed to reduce weight. Vegetables, fruits, cereals - plant food in fasting, which renews the body, establishes an optimal mode of digestion, accelerates metabolism. Those who fast do not suffer from diseases of the heart, blood vessels, and do not experience problems with cholesterol. For a week, 2-7 kilograms of excess weight are lost. Fasting as a diet gives a lasting effect, excess weight does not return.

What can you eat while fasting

The fasting diet includes food restrictions. Recommended include:

cereals;
vegetables, fruits, berries;
mushrooms;
nuts, dried fruits, candied fruits;
honey, jam, compotes;
pickles, pickled vegetables;
spices, seasonings, herbs;
legumes;
vegetable oil.

The fasting diet allows you to eat fish three times and caviar on the last day for the entire time of compliance. In the rest of the period, the following menu is recommended:

on Mondays, Wednesdays and Fridays - dietary cold dishes without oil;
Tuesday, Thursday - lean hot food without adding oil;
Saturday, Sunday - food with butter, you can drink some wine;
several days from the church calendar you need to adhere to fasting, and take food in the evening, they fall on the first and last week.

What foods can not be eaten in fasting

For proper weight loss you should know that you can’t eat animal products during fasting - meat, fish, eggs, animal fat and milk. Low-fat dairy products, chicken and seafood are also banned. The fasting diet does not recommend eating too much bread and potatoes - this will lead to weight gain. It is allowed to take wine only on holidays according to the calendar, plus there is an indulgence for taking fish and caviar.

How to eat healthy while fasting

Simple and correct for weight loss includes fruit and vegetable dishes, about which you do not need to think about how to cook. Sauerkraut, pickles, mushroom preparations are ideal. You can make boiled stews, use the grill, double boiler, slow cooker. Fasting diet by day suggests a short heat treatment products for preserving vitamins and useful substances.

most important meatless dish porridge is considered - boil it in water, without butter. To improve the taste, add lean supplements to cereals - fried onions with mushrooms for a savory dish, and nuts with raisins for a sweet one. If it is difficult to give up animal protein for almost two months, buy "soy meat" or tofu - chop, stew in sauce and spices. The dish will replace meat products in value and taste, and will be easy to prepare.

Diet in Lent

Nutritionists assure that Lent and proper nutrition during it help to lose weight. In order for the diet during fasting for every day to bring a positive result, follow the rules of the methodology:

Power up soy products, legumes, nuts, seeds, cereals, wholemeal products.
Pasta and potatoes should be eaten less frequently than other foods.
Eat at least half a kilo of vegetables and fruits every day.
Useful options are Brown rice, millet, buckwheat, soybeans, lentils, dates, bananas, peanuts.
To meet the body's need for vitamin B12, iron, take complex dietary supplements.
You need to drink at least 1.5 liters of pure water every day.
honey and delicious dried fruits can be eaten instead of sweets, sugar.
Eat 4-5 times a day, follow the diet, chew food thoroughly.
Get out of the diet carefully - do not pounce on meat, fried foods. Gradually increase the caloric content of the food you eat by 200 kcal per day.

Menu during Lent

To make searching easier right recipes check out the menu lean diet for weight loss for a week. It includes a full three meals a day. It does not include an afternoon snack, portions are small. by day is presented in the table and looks like this:

Day/Meal
Monday	Rice porrige on the water, berries, Herb tea	Vegetable puree soup with celery	Steamed vegetable ragout, fruit salad
	Bread with eggplant caviar, dried fruits, chicory drink	Salad of fresh sweet peppers, cucumbers, tomatoes, a little vegetable broth	Baked pumpkin or turnip
	Zucchini fritters, tomato juice	Cabbage rolls with rice and carrots, herbal tea	Oatmeal on water or baked potatoes with lemon juice
	Fritters on a spoon vegetable oil that can be filled with jam	Pasta, tomato sauce, compote