Proper nutrition during Lent and an example menu for the week. Delicious and simple Lenten recipes for every day

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

During this period, a person’s diet changes greatly, and serious restrictions are imposed on him. With improperly organized nutrition during fasting, a deterioration in the general condition and even exacerbation of certain diseases is possible. On the other hand, fasting is a time of cleansing, including physical cleansing. Therefore, from a medical point of view, fasting is a completely reasonable event, only with the caveat that you need to approach it thoughtfully.

Let me 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 look at the post from a nutritionist's point of view.

Basic principles of proper nutrition during fasting

1. The main rule is the exclusion of all animal foods: meat, fish, poultry, milk and dairy products, eggs. Respectively, the basis of the diet will be herbal products – cereals, legume products, vegetables, fruits, nuts, mushrooms.
2. Try not to let your diet. Don't skip breakfast, don't forget about snacks.
3. In the absence of animal foods, which are rich in protein and promote a long-term feeling of fullness, frequent bouts of hunger are possible. During this period, there is a great temptation to overeat baked goods and sweets. However, there is no talk of any cleansing in this case. To avoid feeling hungry, eat regularly and include in your daily diet foods rich in complex carbohydrates and containing plant protein - whole grains and legumes.
4. Particular attention should be paid during the period of fasting soy products. There are a great variety of them now - soy milk, tofu cheese, all of this should be included in your diet.
5. Sometimes it's not so difficult to start a post correctly as to end it. It would seem that everything is over, the prohibitions have been lifted, you can eat forbidden foods. However, I want to warn you against overeating after fasting. Gradually begin to include animal foods in your diet after fasting. and be sure to combine it with plant foods– vegetables and grain products.

Lenten menu for the week

MONDAY

TUESDAY

WEDNESDAY

What is characteristic of the time allocated by the Orthodox Church for fasting? This is a time of abstinence and restrictions, a time when a person languishes his body so that the soul can be “nourished.”

The basic rule (without going into details) is the absence of animal products in food. What does this include:

1. meat,
2. bird,
3. butter,
4. milk and fermented milk products (kefir, fermented baked milk, sour cream...),
5. eggs,
6. fish (allowed on some days).

If you limit your diet this way, you will be fasting. A real pastor of souls will tell you that even without delving into the subtleties and daily prohibitions and permissions, you follow the path of abstinence and humility of your flesh.

In fact, if you analyze “lenten” cuisine, it is 99% identical to vegetarian cuisine.

In this collection, we have collected for you recipes for lenten (or otherwise vegetarian) dishes that you can cook during fasting. And believe me - it's delicious!

At the beginning of each recipe there is an exact list of ingredients from which this dish is prepared. But detailed process cooking with step by step instructions and nuances, you can find the link by clicking on the word “HERE”. All recipes are tried and tested. The final photo of the actually prepared dish is what you will get.

Lenten menu: delicious recipes during fasting

Recipes for Lenten dishes (main dish)

Sauteed vegetables

You will need:

1. 4-5 pcs. small eggplants;
2. 4-5 pcs. small tomatoes;
3. 5-6 pcs. bell pepper;
4. 2 pcs. large carrots;
5. ½ teaspoon black ground pepper;
6. ½ teaspoon allspice;
7. 1 teaspoon chopped dried basil;
8. 100 ml vegetable oil;
9. salt to taste.

In this cooking option, the main ingredients are eggplants. Vegetable sauté easy to prepare and short time, but the end result is a rich, aromatic, and most importantly, tasty dish. It will be like good side dish, and excellent a separate dish. For details about the process of preparing sautéed vegetables and photo instructions, see.

Escalivada

You will need:

1. 2 eggplants;
2. spinach (can be replaced with arugula);
3. 4 red sweet peppers;
4. 1 clove of garlic;
5. 2-3 tablespoons of olive oil;
6. parsley;
7. ground black pepper;
8. salt.

This dish comes from Catalonia (Spain). Escalivada is not difficult to prepare, but the dish turns out wonderful! It is preferable for him to cook vegetables on the grill - then they will acquire an irreplaceable aroma, and not just bake, and your “Escalivada” will turn out really wonderful! For details about the process of preparing this dish with photo instructions, see.

Buckwheat porridge with mushrooms

You will need:

1. 1 tbsp. buckwheat;
2. 300 grams of mushrooms;
3. vegetable oil;
4. salt.

Simple and tasty - that’s the motto of this dish! The combination of these products has already been loved by many, and how could it be otherwise? It takes little time to prepare, but the end result is a delicious and aromatic meal. In addition, it is very nutritious, because buckwheat contains many useful substances. How to cook buckwheat porridge with mushrooms you can find out in detail.

Vegetable stew with zucchini

You will need:

1. 300 g cabbage;
2. 1 piece medium sized zucchini;
3. 1 piece medium sized carrots;
4. 2 onions;
5. 500 g potatoes;
6. 1 piece bell pepper;
7. vegetable oil;
8. salt.

Typically, stews are made with meat and all the ingredients are simmered in a rich sauce or fried. This version of the stew is vegetable, without meat, and all vegetables will be stewed in own juice, so it is suitable for people who fast and vegetarians. Detailed recipe with photos you will find step by step

Pearl barley porridge with vegetables

To prepare you will need:

1. 1 tbsp. pearl barley;
2. 1 piece carrots;
3. 1 onion;
4. 300 grams of cabbage;
5. 150 grams of mushrooms;
6. 2 tablespoons of Krasnodar sauce;
7. 100 grams of refined oil.

Barley porridge, like buckwheat, is Russian national food. Together with vegetables, this porridge acquires good taste Moreover, it is good for absorption by the body and is generally very beneficial for it. And the carrots and sauce give the dish a beautiful color. To find out the step-by-step recipe pearl barley porridge with vegetables, press .

Lenten rice dishes

Rice with frozen vegetables

You will need:

1. 1 tbsp. rice;
2. 100 g corn;
3. 100 g asparagus;
4. 100 g sweet pepper (preferably red);
5. garlic;
6. vegetable oil;
7. spices to taste.

Because of the frozen ingredients, this dish is good to prepare in winter, when the choice of fresh vegetables is rather scarce. But vitamins winter period Our body needs even more, so lunch will turn out to be healthy. This rice will captivate you with its fragrant aroma and great taste! Click to learn the recipe step by step.

Vegetarian pilaf (with mushrooms)

You will need:

1. 600 g long grain rice;
2. 400 g mushrooms;
3. 1 piece of large carrot;
4. 200 g raisins;
5. 2 tablespoons of tomato sauce;
6. 2 onions;
7. vegetable oil (that is, vegetable oil).

This recipe is just for those people who are different from the majority of people who fast and for vegetarians. The pilaf turns out crumbly and has a pleasant aroma. Raisins add an unusual but pleasant sweetness and are loaded with nutrients. This dish will not leave anyone indifferent. For details about the process of preparing this dish with photo instructions, see.

Sweet pilaf

You will need:

1. 1 tbsp. long grain rice;
2. 70 g dried apricots;
3. 70 g raisins;
4. 70 g prunes;
5. ½ tbsp. refined oil.

Most often, pilaf is prepared salted, and sweet pilaf not typical on our tables. Kids will love this recipe variation and won't need to be coaxed into eating their lunch. In addition to this, it is healthy and nutritious. See how to cook sweet pilaf step by step.

Lent salads for every day

Salad – vegetable noodles

You will need:

1. daikon;
2. cucumber;
3. carrot;
4. sweet pepper;
5. lemon;
6. parsley;
7. sesame;
8. olive oil.

This salad looks bright and elegant, so festive table there will be a place for him too. This dish is suitable for raw foodists because all salad ingredients are used raw. You will learn how to prepare this wonderful salad step by step with photos by clicking.

salads in the post recipes with photos

Classic vinaigrette

You will need:

1. 200 grams of salad beets;
2. ½ cup beans;
3. 100 grams of sauerkraut;
4. 2 medium sized carrots;
5. 2 pieces of small potatoes;
6. 1 piece pickled cucumber;
7. 3 tablespoons of vegetable oil;
8. salt;
9. green.

Ordinary products that are always in the house are wonderfully combined in a salad that can be prepared for a celebration or an ordinary one. family lunch. A classic vinaigrette is not difficult to prepare, but it turns out beautiful and hearty salad. Step-by-step preparation you will recognize this salad.

Salted cabbage in Petrovsky style

You will need:

1. 2 kg cabbage;
2. 2 pieces of large onions;
3. 2 clove of garlic;
4. 2 pieces of large carrots;
5. 1 glass of vegetable oil;
6. 100 grams of vinegar;
7. sugar;
8. salt.

According to this recipe, the cabbage comes out delicious and crispy. Although, the shelf life of salted cabbage in Petrovsky style is somewhat shorter than ordinary sauerkraut, but, as a rule, it is eaten very quickly - it is very tasty. For details about the process of preparing this dish with photo instructions, see.

Korean carrots

What products will you need:

1. 1 kg carrots;
2. 6-7 large cloves of garlic;
3. 2 level teaspoons ground coriander;
4. ½ cup vegetable oil;
5. 3-4 tablespoons of vinegar (9%);
6. salt, sugar, pepper - 1 teaspoon each.

This is a recipe for simply delicious-tasting Korean carrots! Bright carrots will decorate your table, your family will be delighted, and your guests will ask for the recipe! The dish is not very spicy and aromatic. You will learn how to prepare this salad step by step.

Korean beets

What is needed for the recipe:

1. 1 kg of dark burgundy beets (table);
2. take 6 cloves of garlic;
3. 1 piece of white onion (medium);
4. ½ teaspoon ground black pepper;
5. ¾ teaspoon ground red pepper;
6. ½ teaspoon cinnamon;
7. 1/3 teaspoon coriander;
8. 5 pieces of cloves;
9. 2 tablespoons vinegar;
10. salt;
11. vegetable oil.

Bright, spicy and aromatic salad, which many people love. It can often be seen on our tables, although it was brought from distant Korea. According to this recipe, beets go well with any side dish, having a spicy and special taste. This vegetable is rich in iron - this is another reason to prepare such a salad. For details about the process of preparing this dish with photo instructions, see.

Raw food salad " Vitamin bomb»

You will need:

1. 400 g Jerusalem artichoke;
2. 400 g carrots;
3. 400 g turnips;
4. 200 g beets;
5. green;
6. olive oil for salad dressing.

In this salad, the products perfectly complement each other in taste and color. The dish turns out beautiful, in addition to this, all the ingredients have a beneficial effect on the body. The salad acquired this name due to its richness of vitamins - their amount in one serving completely replenishes the required volume for the day. You will learn how to prepare the “Vitamin Bomb” salad step by step by clicking.

Lenten recipes for an appetizer or snack

Fried pies with cabbage (very thin dough)

For lean pie dough we take:

1. 4 tbsp. flour (with a slide);
2. 2 standard glasses of water;
3. 1 tablespoon sugar;
4. 50 grams of fresh yeast;
5. 3 tablespoons vegetable oil;
6. 1 teaspoon salt;
7. vegetable oil for frying.

The filling is prepared from the following products:

1. 500 grams of fresh or sauerkraut (to your taste);
2. 1 onion (larger);
3. 1 piece of carrot (medium size);
4. vegetable oil for frying;
5. allspice.

Well, a very good recipe! The pies turn out delicate and very tasty because the dough is thin and tender. Cooking does not take much time and the process is absolutely simple. And, of course, this dish is suitable for those who are fasting, since the recipe contains no animal products. You will learn how to prepare these wonderful pies step by step by clicking.

Oriental snack – hummus

You will need:

1. 200 g chickpeas;
2. 5 tablespoons of sesame seeds;
3. 1 teaspoon ground coriander;
4. 1 teaspoon of cumin seeds;
5. 2 cloves of garlic;
6. 2 tablespoons sesame oil;
7. 5 tablespoons olive oil.

This snack was invented in the East. Peas are used as the base product of hummus, so the dish turns out to be quite satisfying. One sandwich with this snack will ensure you feel full for a long time. For details about the process of preparing this oriental snack with photo instructions, see.

Stewed cabbage with turmeric

You will need:

1. 500 grams of cabbage;
2. 200 grams of carrots;
3. 3-4 onions (take medium ones);
4. 1/3 teaspoon turmeric;
5. Mediterranean seasoning;
6. vegetable oil.

Such a common and uncomplicated recipe, in fact, loved by many. Only in traditional options cooking, due to long stewing, the cabbage becomes extremely soft and loses all its vitamins. According to the recipe we offer, the cabbage comes out juicy, fragrant, with a beautiful golden color, and the preparation itself will take about 30-40 minutes. Serve this dish with potatoes - it will be good combination. In addition, this cabbage is suitable as a filling for dumplings. For details about the process of preparing this dish with photo instructions, see.

Stewed cabbage with oyster mushrooms

You will need:

1. 200 grams of oyster mushrooms;
2. ¼ head of cabbage;
3. 1 small carrot;
4. 3-4 medium-sized onions;
5. ground pepper;
6. bay leaf;
7. 50 grams of tomato paste;
8. vegetable oil for frying;
9. salt.

It will take a little time to prepare, and besides, cooking will not be difficult at all. Stewed cabbage with oyster mushrooms is quite filling and tasty, and the unique aroma will not leave anyone indifferent. For details about the process of preparing this dish with photo instructions, see.

Sweets and desserts during Lent

Banana ice cream (raw)

You will need:

1. 2 bananas.

Yes, that’s all – 2 bananas. Despite the small list of ingredients, ice cream can actually be made even at home. And it turns out very tasty! Once you try it, you will want to cook it again and again. You can learn how to make banana ice cream step by step by clicking.

Energy bar from dried fruits

You will need:

1. 1 cup nuts;
2. 1 cup dates;
3. 1 cup cherries.

These dried fruit bars charge you with energy, tone the body and saturate you well. These delicious bars They also have a positive effect on the body, because these dried fruits contain large number vitamins For details about the process of preparing this dish with photo instructions, see.

Apples baked in the oven with cinnamon and lemon

What we cook from:

1. 6 apples of the optimal size for baking;
2. 1 lemon;
3. honey 2-3 spoons;
4. cinnamon to your taste.

Apples according to this recipe turn out very juicy and tasty. The combination of these products is incomparably beneficial for the body. And the aroma that spreads leaves a lasting impression. For details about the process of preparing this dish with photo instructions, see.

Oatmeal with dried fruits

To prepare 100 grams of oatmeal you need to take:

1. 100 g prunes;
2. 100 g dried apricots;
3. 100 g raisins;
4. sugar;
5. salt.

One of the most healthy breakfasts- This is oatmeal combined with dried fruits. And, of course, in winter, when our body needs nutrients more than usual, such a meal will be very welcome. You can cook this porridge without extra costs time and effort. Oatmeal makes porridge more tender and cooks faster, so it is preferable to use them for cooking. How to cook oatmeal with dried fruits, see step by step

Caramel Lenten charlotte with apples

1. flour (1.5 cups);
2. sugar (4 tbsp for caramel and 0.5 cup for dough);
3. oil (0.5 cup);
4. large apples (2 pcs.);
5. baking powder (1 teaspoon);
6. crushed cinnamon (0.5 teaspoon);
7. water (1 tablespoon).

You won't believe it, but you can even apple pie bake from lean products. It's very tasty. Detailed recipe and photos of stages. And here comes the miracle Lenten pie in the photo.

Lenten apple pancakes on water

This recipe is very, very suitable for Lent, it does not contain milk, and is soft due to a small amount of applesauce.

Ingredients:

1. wheat and whole grain flour – 3 tablespoons + 3 tablespoons;
2. medium sized apple;
3. plain water – 1 glass;
4. vegetable oil – 1 tbsp;
5. refined sugar – 2 tablespoons;
6. a little soda.

The recipe is incredibly simple. You probably already understood everything from the list of products, but look detailed instructions still worth it. Here is the link to step by step photos and description - .

Orthodox Christians will celebrate the Holy Resurrection of Christ on April 28 in 2019. The holiday is preceded by Lent, 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 Orthodox Church. Therefore, it can be difficult to start fasting without any preparation, and it won’t harm your health for long if you don’t know how to eat properly.

The main goal 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 for 40 days in the desert.

Compliance with fasting today is a voluntary act and is deeply individual in nature. During Lent, free time should be devoted to prayers, subduing desires for food, excluding any excesses and idleness, and strive for a more secluded lifestyle.

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

Lenten menu

Fasting is, first of all, abstinence from rich food, and not exhaustion of the body, so the fasting menu should be varied and rich in vitamins.

The Lenten menu can be quite varied - during Lent you can prepare various porridges, Lenten pilafs, pasta, soups, cutlets, salads and so on.

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

You can and should eat any vegetables - at your service all types of cabbage, carrots, beets, radishes, potatoes, tomatoes, cucumbers, onions, green beans and others that exist in nature.

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

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

© Sputnik / Alexander Imedashvili

Xerophagy

According to church canons, create a menu Lenten cuisine It is necessary according to the following principles - in 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, eating exclusively raw, thermally unprocessed food and lean bread. On this day it is not even recommended to drink tea or compote.

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

Salad "Exotic"

Place the shredded cabbage in a bowl, lightly sprinkle with salt and rub with your hands so that the cabbage softens and releases juice. The juice should be drained. Grate the carrots on a coarse grater and add to the cabbage. Finely chop an onion, a couple of cloves of garlic and a few sprigs of celery. Cut fresh cucumber, apple or orange into cubes. Pour lemon juice, salt, pepper and mix all ingredients. This one is unusual and spicy salad will charge you with energy for the whole day.

Days without oil

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

Bean soup with pasta

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

The menu can be expanded these days by baked potatoes and other vegetables. You can also prepare lean spaghetti - boil the pasta in salted water and season it with tomato paste. These days you can drink tea and compotes.

The second dishes on the menu during fasting can also be mushrooms, potatoes, cabbage, carrots lean cutlets, in which eggs as a fixative can be easily replaced with semolina. On days when oil consumption is prohibited, the cutlets can be steamed.

With butter

On Saturday and Sunday (except for the last Saturday of Lent) food with the addition of vegetable oil is allowed. Here you can give free rein to your imagination and cook various dishes- soups, salads, lean cutlets and pilaf, and so on.

Mushroom soup

Fry finely chopped onion and garlic in a saucepan and pour boiling water over the frying. 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 add salt and start lunch.

Salad "Markitanka"

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

Fish day

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

Soup

Place a whole onion and chopped carrots in boiling salted water. Cook for five minutes over medium heat. Add potatoes and cook until tender. Very carefully, one piece at a time, add 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

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

Cut the fish into pieces or leave it whole, place on foil, pepper and salt. Greens, preferably oregano or tarragon, can be placed in the belly of the fish, on its carcass or pieces. Then sprinkle with lemon juice, or cover with lemon slices, seal the edges of the foil and bake until done.

Treats

Certainly, main meaning Fasting is a spiritual cleansing and refusal not only from certain foods, but also from harmful passions, evil words and deeds, bad mood and irritability. But I want variety even during Lent.

To the delight of many fasting sweet tooths, in recent years they have produced a variety of Lenten 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 or its derivatives or animal fats.

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

Cut any fruits - 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 tbsp honey; one tsp baking powder for dough.

Remove seeds and skin from the lemon and grind the pulp in a blender. Grate the ginger 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 thick, its thickness can be adjusted by the amount of water, or by additionally adding flour if the dough turns out watery.

Cover the kneaded dough and leave for 10-15 minutes at 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.

The material was prepared based on open sources

Of course, the main purpose of fasting is the spiritual growth of a person, the correction of sins, and the cleansing of the soul from passions. It is not for nothing that there is such a saying - fasting is not in the belly, but in the spirit. Therefore, before talking about the “food” component of fasting, I will cite one wonderful saying of St. Basil the Great: “Do not limit the benefits of fasting to abstinence in food, because true fasting is getting rid of evil deeds... Forgive your neighbor’s insult, forgive him his debts. You do not eat meat, but you offend your brother... True fasting is the removal of evil, abstinence of the tongue, suppression of anger, excommunication of lusts, slander, lies and perjury. Abstinence from this is true fasting.”

Thus, fasting should not be considered a diet for weight loss. This article will talk about how to rationally design your menu so as not to violate the rules of food abstinence during Lent and not to harm your health.

Speaking about proper nutrition during Lent, it is worth noting that the measure of abstinence in food varies from person to person. Some are healthy, while others have chronic diseases that require a therapeutic diet. Some study, some do hard physical labor. For pregnant and nursing mothers, fasting is also usually relaxed. It is best to discuss the measure of abstinence in food during Lent with your confessor.

Now we are in Lent, which means excluding meat, fish, poultry, dairy products, and eggs. There are days of dry eating, days of eating food without oil. During less strict multi-day fasts - Christmas and Peter's fasts - on some days fish and fish caviar are blessed.

Among fasting people there is a controversial attitude towards the use of soy products and seafood (bloodless sea ​​reptiles), as well as eating foods such as lean mayonnaise, Lenten sweets and cakes, etc. Again, if there are doubts and questions, it is better to resolve all controversial issues with your confessor. If eating squid and soy cheese For you - a delicacy and a temptation, of course you should refuse such food. However, one should not condemn one’s neighbor for eating such products - perhaps a person has the blessing of a confessor to eat certain products.

Basic principles of proper nutrition during fasting

1. During fasting, most of the fasting person's diet consists of carbohydrate foods, and very little protein is consumed. Meanwhile, protein is essential for human health; it is the “building material” of our body. Animal protein is excluded during fasting, but vegetable protein is allowed. Sources of vegetable protein - nuts, seeds, legumes, mushrooms, cereals, bread, soy products. Sea reptiles - shrimp, squid, mussels, etc., are also very rich in protein.
2. If a person leads an active lifestyle, it is mandatory to consume products that are good source energy and give a feeling of fullness for a long time - these are pasta, potatoes and cereals. But keep in mind that porridge instant cooking- these are “fast” carbohydrates! This porridge quickly fills you up, but it also “burns” quickly, and after just a couple of hours you may feel hungry. Choose rolled oats with a cooking time of 15-20 minutes. If you don’t have time to cook in the morning, you can pour cold water over the rolled oats in the evening, and just heat the porridge in the morning.
3. It's good to dress salads olive oil, per serving - 1 tablespoon of oil.
4. Moderate consumption of dried fruits during fasting is beneficial - dried apricots, prunes, dates, and nuts. You can add them to your morning porridge or take them with you for a snack. Dried fruits and nuts have high calorie content, so they fill you up quickly.
5. Instead of sugar, use honey - you can add it to your morning porridge, tea, use honey as natural sweetener, in baking. Dark chocolate, marmalade and dried fruits in moderation are preferable to sweet lean ones flour products, which can be found on store shelves. These foods tend to be high in fat, and consuming them can lead to weight gain.
6. A very important principle proper nutrition in the post is daily use fresh and/or thermally processed vegetables and fruits. Vegetables and fruits are great for snacking - for example, if it's vegetable salad(you can, if desired, diversify it by adding mushrooms, legumes, squid, nuts, croutons), seasoned with olive oil and 1 fruit.
7. It is important not to starve and try to plan your meals so that there are no long breaks between meals. In this case digestive system adapts faster and better to a plant-based diet and reduces the risk of such “troubles” as gastritis, constipation and indigestion. For those people who follow the monastic rule, eating no more than 2 times a day, and observing days of complete abstinence from food, it is better to prepare in advance. Even before fasting, you should gradually reduce the frequency of meals to make it easier for the body to adapt to the new regime.
8. If you are overweight, it is important to follow these rules to avoid gaining weight while fasting.

• First of all, it is necessary to reduce the amount of carbohydrate food in the evening meal as much as possible. Since carbohydrates provide a lot of energy, and in the evening after school or work energy is usually not spent, it will be stored as fat “in reserve.” Therefore, in the evening it is better to give up pasta, potatoes, rice, cereals, flour products, bread and sweets. For dinner you can eat a variety of vegetable dishes and legume dishes. These can be vegetable and bean salads, vegetable casseroles and cutlets, stews, vegetable caviar, baked and stewed vegetables, grilled vegetables, vegetable and bean soups (without potatoes, cereals and pasta). It is recommended to have dinner no later than 3-4 hours before bedtime! If you consider it obligatory to have a snack after dinner (for example, if dinner took place 5-6 hours before bedtime), then have a snack no later than 2 hours before bedtime.
• If it is acceptable for you to consume sea reptiles and soy products, you can also include them in your menu in the evening.
• On days when fish is allowed, excellent option dinner will be fish + any vegetables (except potatoes).
• In the evening, you can eat a few nuts with tea (not sweet). Sweets should be excluded for dinner.
• Eating potatoes is acceptable for lunch or breakfast, but not every day. Rice and pasta are preferred over potatoes. Cereals are best consumed for breakfast, fruits and dried fruits - before 7 pm. Diet variety frequent use vegetables, both raw and cooked.
• Pay attention to moderate consumption of vegetable oil - the most high-calorie product from the famous!
• Eating a variety of soups is encouraged, both for lunch and dinner (for dinner, vegetable/bean soups without cereals, pasta and potatoes).
• Further, in the examples of the Lenten menu, you will see the mark (dietary breakfast/lunch/dinner), this means that this nutrition option is suitable for people with excess body weight. On days of dry eating there is no such mark, since the diet on such days is itself dietary.

DISH RECIPES for LENT BREAKFAST/LUnch/DINNER on dry eating days

Oatmeal and fruit smoothie: Fill the rolled oats with cold water overnight. In the morning, add 1-2 teaspoons of honey and diced fresh fruits - banana, kiwi, orange. Beat with a blender, adding water if necessary. You can use other fruits and any berries to make smoothies. If desired, you can add dried fruits and nuts.

Fruit and nut salad: 1 apple, 1 banana, 1 orange cut into pieces, mix, season with lemon juice, cinnamon and 1 tsp. honey Add any dried fruits and nuts if desired. If desired, you can add any fruits and berries to this salad.

Oatmeal muesli with soy milk: Pour muesli with soy milk, wait 10 minutes until the flakes swell.

Carrot - apple salad: Grate the apple and carrot, mix, season with lemon juice, 1 tsp. honey, garnish with nuts if desired.

Strawberry-pear-carrot salad: Grate 2 carrots on a coarse grater, add strawberries and pears cut into large cubes (peel the pear and remove the core), add 1 tsp. honey and 1 tsp. lemon juice. Mix.

Vegetable salad: chop the tomato, cucumber, radish, corn, leek, lettuce, dill, parsley, sesame seeds, mix. To this salad you can add grated celery root, young zucchini, and croutons. Season with lemon juice.

Hearty salad: canned beans, corn, green peas and mix the diced tomato. You can add croutons, avocado and garlic if desired.

Cabbage and pea salad: Chop white cabbage, mash with salt with your hands, add diced fresh cucumber and green peas, sprinkle with lemon juice, mix.

Wheat salad: chop the salad leaves, add wheat sprouts, diced avocado, corn, pine nuts, olives. You can add crackers. Mix.

Avocado salad 1: cut the avocado into cubes, mix with chopped leaf lettuce, crackers and sprinkle with lemon juice.

Avocado salad 2: Cut the avocado into cubes, mix with chopped fresh cucumber, dill and corn, sprinkle with lemon juice.

Carrot and pumpkin salad: grate carrots and pumpkin, season with 1 tsp granulated sugar or 1 tsp. honey Sprinkle with lemon juice.

Avocado and tomato sandwiches: Grease black bread with crushed garlic, place sliced ​​avocado on top, and sliced ​​tomato into rings on top of the avocado.

Sandwiches with avocado pate: Mash the avocado with a fork, add a little lemon juice, dried basil, a pinch of salt and paprika. Stir until smooth and spread on bread. You can sprinkle sesame seeds or roasted pine nuts on top.

Examples Lenten breakfast on dry eating days:

— Any salad/smoothie from the list of dishes + tea/coffee/cocoa with dried fruits/nuts.

— Oatmeal muesli with soy milk + tea/coffee/cocoa with dried fruits/nuts.

— Cornflakes with soy milk + tea/coffee/cocoa with dried fruits/nuts.

— Vegetable salad from the list+ fruit salad/ smoothie from the list + tea with lemon.

— 2 sandwiches with avocado + tea with dried fruits/nuts.

— Vegetable salad from the list + fresh fruits 1-2 pcs + tea with honey and lemon.

Examples of a lean lunch on dry eating days:

— Any salad/smoothie from the list of dishes + 1-2 sandwiches with avocado + tea with honey and dried fruits/nuts.

— Any salad/smoothie from the list of dishes + 1-2 slices of bread + 1-2 fruits.

Examples of a lean dinner on dry eating days:

— Vegetable or bean salad from the list of dishes + 1-2 sandwiches with avocado + tea with lemon and nuts.

— Vegetable or bean salad from the list of dishes + bread + tea with lemon and nuts.

— Vegetable or bean salad from the list + bread + fresh fruit 1 piece + tea with lemon.

DISH RECIPES for LENT BREAKFAST/LUnch/DINNER on days without oil

Oatmeal, boiled in water with 1 tsp. honey, a handful of fresh berries/fruits or dried fruits (prunes, dried apricots, raisins, dates) or nuts.

Baked apples with oatmeal, berries and nuts: Take out the core of the apples and put them in the middle oatmeal, 1 tsp. honey, berries and nuts. Place in a mold and bake in the oven at 200 degrees. 15 minutes.

Millet porridge in water with pumpkin and/or prunes: Wash the millet, pre-soak the prunes in warm water. Cut the pumpkin pulp into cubes. Place everything together in boiling water and cook until thick. At the end of cooking, add salt to taste. Before serving, add 1 tsp. honey and garnish with nuts if desired.

Lenten thick borscht: Pour water into a large saucepan, add spices: bay leaf 2-3 pcs, cloves 4-5 pcs, allspice 2-3 pcs, black pepper 1-2 pcs. and 1-2 medium-sized peeled potatoes, cook over medium heat. Pour 2-3 ladles of water into a separate small saucepan, add a finely diced onion and grated carrot, and cook over medium heat. Grate 1 large beets, sprinkle it with 1-2 tsp. lemon or 1 tsp. vinegar, mix and place in a small saucepan 10 minutes after the carrots, without stirring. The beets should be slightly covered with water. Remove spices and cooked potatoes from a large saucepan. Mash the potatoes in a separate container with a pestle and return to the pan. Separately chop 3-5 tubers raw potatoes cube, place in a large saucepan. When the beets are matte, place the contents of the saucepan into a large saucepan. You can take either sauerkraut or fresh cabbage. Lightly rinse the sauerkraut with water and place in a saucepan. Raw cabbage chop, put in a saucepan. Add 2-3 tablespoons of tomato paste, mix thoroughly. Add salt to taste and cook until done. 5 minutes before readiness, add chopped parsley and dill.

Mushroom soup with potatoes: Pre-soak dry mushrooms in hot water. Pour water into the pan, add spices: 2-3 bay leaves, 2-3 allspice, cook with spices for 5-10 minutes, remove spices. Cut 4-5 potato tubers into cubes, place in a saucepan, and add salt to the soup. Chop the onion and carrot into cubes and place in a frying pan with 2 tbsp. water, simmer for 5-10 minutes. Chop the mushrooms as desired, put them in a frying pan with the onions and carrots, and simmer for another 10 minutes. Place the contents of the frying pan into the saucepan with the soup, stir, and cook until tender. 5 minutes before readiness, add chopped parsley and dill.

Bean soup with potatoes: Pre-soak the beans overnight in cold water with 1 tsp. baking soda. In the morning, drain the water, rinse the beans, put them in a pan with water and cook until almost done. When the beans become almost soft, cut 4-5 potato tubers into cubes, place in a saucepan, and add salt to the soup. Dice the onion, grate the carrots, place in a frying pan with 2 tbsp. water, simmer for 5-10 minutes and place in a saucepan with soup. Salt the soup, add spices to taste and cook until done. 5 minutes before readiness, add chopped parsley and dill.

Vegetable stew: Chop the mushrooms into large pieces and fry in a non-stick frying pan. Place vegetables (you can take a frozen mixture of vegetables, or any of your own, cut into cubes, if desired) into a frying pan with the mushrooms, add salt, add spices, 1 tbsp. tomato paste and some water. Simmer covered over low heat until done.

Mashed potatoes with mushrooms: Boil the potatoes and mash with a little potato broth. Chop the mushrooms, add salt and simmer in a frying pan. Serve the dish sprinkled with chopped dill.

Potatoes with pumpkin and mushrooms in the sleeve: Potatoes, pumpkin, fresh mushrooms cut as desired, add salt and add spices/herbs to taste, mix. Place the mixture into the sleeve. Pierce the sleeve in several places with a toothpick (so as not to burst during cooking). Bake in the oven at 180 degrees for 40-50 minutes. Serve sprinkled with fresh herbs.

Examples of a lean breakfast on days without oil:(diet breakfast).

— Oatmeal porridge with water + green salad + tea with lemon/coffee.

— Baked apples with oatmeal, berries and nuts + vegetable salad + tea/coffee.

— Millet porridge on water with pumpkin and/or prunes + green salad + tea/coffee.

Examples of lean lunches on oil-free days:(diet lunch).

— Lenten borscht + 1 slice of bread + vegetable salad + tea with lemon + nuts + tangerine.

— Mushroom soup with potatoes + sandwich with avocado pate + tea with lemon and nuts + apple.

— Bean soup with potatoes + 1 slice of bread + green salad + tea with dried fruits.

Examples of meatless dinners on days without oil:

— Rice with vegetable stew + vegetable/bean salad + compote.

— Mashed potatoes with mushrooms + vegetable salad + tea with lemon and nuts.

— Potatoes with pumpkin and mushrooms in the sleeve + bean salad + tea with lemon and nuts.

— Vegetable stew + bean salad + tea with lemon and nuts. (diet dinner).

DISH RECIPES for LENT BREAKFAST/LUnch/DINNER on days with oil

Apple pancakes: Sift 1.5 cups of flour, mix with 0.5 tsp. baking powder, 4 tbsp sugar, a pinch of salt, 2-3 tbsp vegetable oil. whisk or mixer until smooth, adding water to consistency thick sour cream. Peel and core 1 large apple, grate on a fine grater and add to the dough, mix. Heat a frying pan, grease with vegetable oil and bake the pancakes over medium heat on both sides. You can serve with honey, fresh berries and fruits, jam.

Lenten yeast pancakes. Place a dough of 1 tbsp. flour, 1/2 cup water, 1 tbsp. granulated sugar and a packet of dry yeast (1-2 teaspoons, depending on the final amount of dough). Place the dough in a warm place (you can put the bowl with the dough in a bowl with hot water and cover with a dry towel) for half an hour. The dough should fit well. Next, add 2-3 cups of sifted flour, a pinch of salt, 1 tbsp. granulated sugar, 3-4 tbsp. vegetable oil and a glass of water. Beat the mixture with a mixer, adding water until it reaches the consistency of liquid sour cream or fermented baked milk. Ready dough put in a warm place for 20 minutes, covered with a dry towel. When the dough has risen, check it. If it becomes too thick, add a little water and mix thoroughly. It is good to heat the pans, and periodically grease them with vegetable oil, bake pancakes. Serve with honey, fresh berries, fruit, jam.

Granola: Mix 1.5 cups of rolled oats, a handful of hazelnuts, almonds, pumpkin and sunflower seeds, coconut flakes, diced dried fruits (optional) thoroughly with 2 tbsp. honey, 2-3 tbsp. r oil. Place parchment paper on a baking sheet, spread the mixture and bake at 160 degrees for 40 minutes. Stir every 5 minutes. The mixture should take on a nice golden brown color. Don't dry it out! Cool, add coconut flakes and raisins, mix. Can be stored in the refrigerator for several days. You can serve it with soy milk.

Pea soup: Soak the peas overnight with 1 tsp. baking soda. In the morning, drain the water. Boil the peas in new water until half cooked. Cut potatoes into cubes, carrots and onions fry in vegetable oil. Add the roast and potatoes to the soup. Salt and add spices to taste. Cook until done. Serve with croutons.

Lenten soup - kharcho with mushrooms: Soak dry mushrooms in boiling water for half an hour. Fry onions and carrots in a frying pan. When the onions turn golden, add the mushrooms and a little water. Simmer covered for 10 minutes. Place the contents of the frying pan into boiling water and add rice, cook for 10 minutes. Salt the soup to taste, add 2 tbsp. tomato paste and chopped dill and parsley. Cook for another 5-7 minutes, bringing to a boil.

Baked eggplant with tomato: Cut the eggplant into rings, pour salted water for 1 hour (to remove the bitterness). Cut the tomatoes into slices. Squeeze eggplants from excess water, lightly fry in a frying pan with vegetable oil. Grease a baking sheet with vegetable oil, place eggplant mugs, tomato mugs on top, a drop on top lean mayonnaise(can be replaced mushroom caviar). Bake in the oven at 200 degrees. 15 minutes.

Pots with vegetables and mushrooms: Cut the eggplant into cubes and soak in salted water for half an hour to remove the bitterness. Cut the tomato and onion into cubes. Cut the champignons into large slices. Fry the onions in a frying pan, when the onions are browned, add the mushrooms, fry for 5-7 minutes, add the eggplants with tomatoes and lightly fry. Cut carrots into slices. WITH canned beans drain the water. Place all the ingredients in pots and fill with salted water so that the water slightly covers the vegetables. Place the pots in the oven and cook at 200 degrees for about 1 hour.

Lahanorizo: Fry onion and grated carrots in vegetable oil. Chop 300-500 grams white cabbage, add it to the carrots and onions and fry over high heat until caramelized, stirring continuously. Add 2-3 tbsp. tomato paste and spices. Add salt to taste, stir and reduce heat.
Add ½ cup rice and 1 cup water to the cabbage. You can add more or less rice as desired. Simmer covered until the rice is ready.

Examples of a lean breakfast on butter days:

— Apple pancakes + green salad + tea with lemon.

— Lean yeast pancakes + green salad + tea with lemon.

— Granola + green salad + coffee with soy milk. (diet breakfast).

Examples of a lean lunch on butter days:(diet lunch).

— Pea soup + green salad with butter + tea with lemon + apple.

— Lenten soup-kharcho+ raw vegetables + sandwich with vegetable caviar+ tea with lemon.

— Thick lean borscht + green/bean salad + tea with 2-3 pieces of marmalade.

— Lahanorizo ​​+ sandwich with vegetable caviar + fruit salad + tea with lemon.

Examples of meatless dinners on days with butter:

— Spaghetti with vegetable stew + bean salad + tea with lemon.

— Boiled potatoes with 1 tsp. aromatic oil + baked eggplant with tomato + vegetable salad + compote.

— Lahanorizo ​​+ vegetable salad + tea with lemon and nuts.

— Pots with vegetables and mushrooms + bean salad + tea with lemon and nuts. (diet dinner).

DISH RECIPES for LENTEN LUNCH/DINNER on days with fish

Potato soup with red fish: Pour water into a saucepan, add diced potatoes. In a frying pan with 1 tbsp. oil, fry grated carrots and diced onions. After 10 minutes of boiling the potatoes, add fried potatoes and pieces of red fish to the soup. Add spices and salt to taste, chopped dill and parsley. Cook for another 10-15 minutes.

Potato soup with squid meatballs: Meatballs: Cook potato soup. When the soup is almost ready, use a teaspoon to make meatballs: take squid puree into a spoon, form a ball the size of walnut. Carefully lower the spoon with the minced meat into the soup, hold it for a few seconds until it “seizes” and turn the spoon over, our meatball will no longer fall apart. This is how we make all the meatballs. Bring the soup to a boil and the soup is ready!

Salad with rice and fish: Boil the rice, cool, add boiled pink salmon in pieces (or canned food), green peas, green onions, dill, vegetable oil, salt to taste and mix.

Squid cutlets: These cutlets can be frozen for future use. We take squid carcasses. If it has skin, remove it with a stocking and remove the insides. Using an immersion blender or meat grinder, puree the squid. Salt and pepper to taste, add 2-5 tbsp. breadcrumbs (breadcrumbs are only needed so that you can form cutlets from the squid mass), chopped dill, mix. Form cutlets and roll them in breadcrumbs. Freeze for future use, or fry in a pan.

Fish cutlets: Pass the pulp of any fish through a meat grinder (or take ready-made minced fish), add 2-3 tbsp. Breadcrumbs, salt and pepper to taste. In a frying pan, fry diced onions and grated carrots. Mix with minced meat. Form cutlets.

Tuna and tomato salad: Cut the tomatoes into cubes, add pieces of tuna (canned), chopped lettuce, dill and green onions. Drizzle with olive oil and stir.

Examples of a lean lunch on days with fish.(diet lunch)

— Potato soup with red fish + bean salad + 1 piece of bread + compote.

— Potato soup with squid meatballs + green salad + 1 slice of bread + tea with lemon.

— Boiled rice + baked fish + green salad + tea with lemon and nuts.

— Vegetable soup + salad with rice and fish + 1 slice of bread + compote .

Examples of Lenten dinners on days with fish.

— Buckwheat porridge + baked fish + raw vegetables + tea with lemon.

— Fish cutlets + boiled rice + vegetable salad + tea with lemon.

— Tuna salad and tomato + lahanorizo ​​+ tea with lemon and nuts.

— Vegetable stew + fish cutlets + a piece of soy cheese + tea with lemon (diet dinner).

— Squid cutlets+ vegetable stew+ vegetable salad + tea with lemon. (diet dinner).

— Grilled vegetables + red fish steak baked in the oven + tea with lemon and nuts. (diet dinner).

When adhering to proper nutrition during Lent, it is important to know one more thing. Excluding certain foods from the diet can lead to a deficiency of important vitamins and minerals. For example, when you give up milk and fermented milk products, the intake of calcium into the body, from which our bones are “built,” is significantly reduced. And if you refuse meat food, you may experience a deficiency of iron, which is necessary for blood formation and oxygen “nutrition” of the body. Therefore, to make up for this deficiency, you can supplement your diet food additives and multivitamin complexes, the use of which must be discussed with your doctor.

Do not forget that the end of the post should not be “abrupt”. Our body needs time to adapt to “heavy” food and rebuild metabolic processes. At the end of the fast, you need to include fast food in your menu as carefully as possible - first introduce dairy products and eggs, after a while - fish and meat. And it is very important not to overeat.

I wish the readers good health!

Endocrinologist Akmaeva G.A.

The proposed Lenten menu for the week does not fully comply with the strict church charter. Although the ministers of the Church themselves say that strict adherence to the instructions during fasting is the lot of priests and monks, for the laity it is enough to simply refuse products of animal origin. How to spend Lent is up to you. And our website offers an approximate Lenten menu for the week for those who have decided to carry out the upcoming fast with minimal restrictions.

Any menu, and especially a Lenten menu for the week, should always be rich in fresh fruit, vegetables and herbs. All kinds of salads, green smoothies and fruit platter should be on your table all the time. The more in the diet fresh products, the more vitamins, microelements and enzymes you get - enzymes responsible for autolysis (self-digestion of food). Constant consumption of fresh vegetables and fruits allows the body not to waste its own enzymes on digesting food. And this has the best effect on your figure, because it’s quite difficult to overeat vegetables, especially fresh ones. During fasting, give up store-bought juices and other drinks, prepare kvass using rye flour. And from leavened sourdough you can quickly and easily make homemade bread.

The Russian Lenten menu is very diverse. These are soups, pickles, cabbage soup and borscht, many other vegetable and mushroom dishes, as well as Lenten baked goods and drinks. In vintage cookbooks Lenten recipes take up almost more space than the meat table. But life does not stand still, and in our Lenten menu for the week we decided to use vegetarian dishes various cuisines of the world.

Depending on your preferences, you can have porridge, salad or energy cocktail. The porridge can be prepared overnight by pouring boiling water over the well-washed cereal and wrapping the pan in a blanket - this way more nutrients will be retained in the cereal. True, porridge prepared in this way will have to be reheated. In this regard, it is easier for owners of multicookers and slow cookers - measure out the required amount of cereal and water in the evening, set a timer, and in the morning the smell of freshly prepared porridge will wake you up. If porridge in the morning is too filling for you, then prepare an energy shake from greens or wheat germ. To do this, grind a handful of greens or sprouted grains in a blender, add 1-2 fruits to taste and add clean water if it turns out too thick. Or stretch your breakfast over two times, drinking a glass of freshly squeezed juice in the morning, and a couple of hours later having a more substantial breakfast (porridge or salad).

Monday

Dinner - Pea soup with pearl barley

Ingredients:
1 liter of water,
1 stack peas,
1 tbsp. pearl barley,
½ carrot
½ onion,
½ parsley root
1 tbsp. vegetable oil,
greens, salt - to taste.

Preparation:
Soak the peas overnight. In the morning, add pearl barley to the peas and, without draining the water, let them cook. Cut the roots and onions into small cubes, fry in oil and add to the peas when they are almost ready. Salt and sprinkle with herbs.

Dinner - Bishop's style potatoes

Ingredients:
1.5 kg potatoes,
5 tbsp. vegetable oil,
2 tbsp. flour,
salt - to taste.

Preparation:
Boil the peeled potatoes, cool and cut into large slices. Heat vegetable oil in a frying pan and fry potato slices in it, add flour at the end of frying, stir quickly and thoroughly and fry until golden brown crust. Serve with fresh coleslaw.

Tuesday

Dinner - Tomato cream soup

Ingredients:
1.5 kg of tomatoes in their own juice,
1 onion,
5 cloves of garlic,
2 medium potatoes,
1 stack water,
100-200 g cashew nuts,
salt - to taste.

Preparation:
Soak the nuts overnight in clean water. Place the tomatoes in a saucepan, add water and put on fire. When it boils, add the onion, garlic and potatoes, bring to a boil, reduce heat and simmer for 10-15 minutes until soft. Pour the soup into a blender, add the nuts and blend until smooth. Add any seasonings to taste and salt if needed.

Dinner - Bean croquettes

Ingredients:
500 g of any legumes (peas, chickpeas, beans, mung beans or a mixture of them),
1 tsp herbs de Provence seasonings,
vegetable oil, salt - to taste,
breadcrumbs for frying.

Preparation:
Soak the rinsed beans overnight in clean water. Set to cook high fire, wait until it boils and reduce the heat to low. Boil the beans until soft. Drain off the water if there is any left and blend the whole mass with a blender until smooth. Salt, add seasonings and pepper to taste. Make small cutlets from the resulting mass, roll them in breadcrumbs and fry in hot vegetable oil until golden brown. Serve with guacamole sauce (sauce made from avocado, garlic, lemon juice and vegetable oil) and salad, tomatoes and cucumbers.

Wednesday

Dinner - Vegetable soup with ginger

Ingredients:
2 tbsp. olive oil,
1 onion,
¼ head of broccoli,
¼ head of cauliflower,
1 tbsp. grated ginger,
3 cloves of garlic,
¼ chili pepper,
½ tsp. a mixture of black pepper and salt,
3 stacks vegetable broth or water
300 g tomatoes,
5 tbsp. vegetable oil.

Preparation:
Heat the oil in a large saucepan and sauté the onion until soft, add other vegetables, ginger, garlic, pepper, a mixture of salt and pepper and fry everything until soft. Then add water or vegetable broth, chopped peeled tomatoes, bring to a boil and reduce heat. Cook for about 20 minutes. Before serving, sprinkle with herbs to taste. You can add a little grated coconut to the soup, this will add exoticism and piquancy.

Dinner - Curry with mushrooms

Ingredients:
300 g mushrooms (champignons, oyster mushrooms),
½ large onion
6 cloves of garlic,
1 tsp cumin,
1 tsp ground coriander,
1 tsp chili pepper,
½ tsp. turmeric,
½ tsp. salt,
1 tbsp. tomato paste,
3 tbsp. chopped cilantro.

Preparation:
Sauté finely chopped onion in hot oil until translucent, add garlic and fry for about a minute. Then add cumin, coriander, chili and turmeric, stir and simmer for 4-5 minutes. Add 1-3 tbsp. water, stir and add chopped mushrooms, tomato paste and salt. Bring to a boil, cover, reduce heat and simmer for about 10 minutes. Sprinkle with fresh cilantro before serving. You can serve couscous or brown rice as a side dish.

Thursday

Dinner - Lenten cabbage soup with mushrooms

Ingredients:
600 g sauerkraut,
6 dry porcini mushrooms,
1 tbsp. buckwheat,
2 onions,
1 potato,
1 carrot,
1 turnip or rutabaga (optional)
4 cloves of garlic,
2 tbsp. vegetable oil,
bay leaf, black peppercorns, herbs, salt - to taste.

Preparation:
Place the sauerkraut in a clay pot, pour in 500 ml of boiling water and place in hot oven for 30 minutes. Then pour the broth into a separate bowl, salt the cabbage, add finely chopped onion and add vegetable oil. Stir until the oil is absorbed into the cabbage. Then transfer the cabbage to the broth and put the pan on the fire. Boil pre-soaked mushrooms in 1 liter of water, combine mushroom broth with cabbage, add buckwheat and cook the cabbage soup over low heat until the cabbage is ready.

Dinner - Red lentil cutlets

Ingredients:
1 stack brown rice,
½ cup red lentils,
3.5 stacks water,
1 tsp cumin seeds,
1 red bell pepper,
1 onion,
1 tsp corn starch,
1-2 tsp. vegetable oil,
salt - to taste.
For the sauce:
¼ cup coconut flakes,
1 tsp grated ginger,
2 tsp chopped mint,
2 tsp honey,
1 tsp soy sauce,
1 tsp lemon juice,
1 clove of garlic.

Preparation:
Pour water into the pan, put all the ingredients in it except starch and vegetable oil, cover with a lid and cook over low heat until the water has completely boiled away. Cool the resulting mass, add starch and mix well. Form cutlets and fry until golden brown in vegetable oil. To make the sauce, add everything necessary ingredients into a blender and beat. Serve with any salad.

Friday

Dinner - Vegetable soup

Ingredients:
2 medium leeks,
6-8 large potatoes,
1 stack frozen peas,
2 tbsp. vegetable oil,
2-3 cloves of garlic,
2 tbsp. flour,
1 liter of water,
salt, pepper - to taste.

Preparation:
Cut the leek crosswise into thin round slices. Coarsely chop the potatoes. Sauté leeks and garlic for 2-3 minutes in vegetable oil, add flour, stir and add 1 cup. water. Mix well so that the flour does not form lumps, add the potatoes to the mixture, add the remaining water and bring the mixture to a boil, stirring constantly. Reduce heat and simmer until potatoes are tender. Then add the peas, boil and simmer under the lid for several minutes. Season with salt and pepper.

Dinner - Mexican rice

Ingredients:
1 stack rice,
2 cloves of garlic,
1 tbsp. olive oil,
2 stacks water,
½ onion,
1 medium tomato
1 hot pepper
¼ cup tomato sauce,
1 tsp. cumin seeds,
1 tsp spicy herbs,
salt - to taste.

Preparation:
Pour oil into a deep frying pan and heat it. Add the washed and dried rice and stir until all the rice is in the oil. Heat until the rice turns brown. Stir constantly to prevent the rice from burning. Add chopped garlic, stir and lightly fry. Gently pour in cold water, add the remaining ingredients and stir. Cover loosely with a lid, reduce heat and simmer for about 20-30 minutes. When the rice is ready, all the water will be absorbed, the rice will be crumbly, but not dry. Add spices to taste.

Saturday

Dinner - Borscht with squid

Ingredients:
200 g squid,
150 g boiled beets,
200 g fresh cabbage,
1 carrot,
1 parsley root,
1 onion,
2 tbsp. vegetable oil,
1 tbsp. tomato paste,
1 liter of water,
salt, sugar, peppercorns, bay leaf, vinegar, herbs - to taste.

Preparation:
Thaw the squid, remove the film and rinse well. Boil the squids in boiling water, lowering them one at a time for 2-3 minutes. Cut into strips or cubes. Cut the cabbage into strips and boil in a small amount of water. Chop the carrots and onions and fry in vegetable oil, then add the squid pieces and tomato paste and simmer for a few minutes. TO cooked cabbage add stewed roots and squid, pour in the remaining boiling water, add spices to taste. Boiled beets rub on coarse grater, add to the cabbage, boil and add salt, vinegar and sugar. When serving, sprinkle with herbs.

Dinner - Cabbage roll with mushrooms

Ingredients:
1 small head of cabbage,
50 g dried mushrooms (or 200 g fresh),
1 stack buckwheat,
2 onions,
2 tbsp. vegetable oil,
salt, pepper, herbs - to taste.

Preparation:
Boil water in a large saucepan. Place a head of cabbage in boiling water, removing the softened leaves. Disassemble the entire head of cabbage in this way, cut off or beat off the thickened veins and lay the leaves on a towel in the form of a path so that each leaf covers part of the adjacent leaf. Place the filling, roll it up, place it on a greased baking sheet and bake in the oven until golden crust. For the filling, cook viscous buckwheat porridge, add mushrooms fried with onions, salt, pepper, stir. When serving, sprinkle with herbs.

Sunday

Dinner - Fish soup

Ingredients:
300-400 g of sea fish,
1 liter of water,
2-3 potatoes,
1 carrot,
1 onion,
1 tbsp. vegetable oil,
1 tbsp. flour,
bay leaf, salt, herbs, peppercorns.

Preparation:
Clean the fish, rinse well and place in cold salted water. Bring to a boil, reduce heat and simmer for 30 minutes. At the end of cooking, add herbs and spices. Fry chopped onions and carrots in vegetable oil until soft, add flour, stir and bring to readiness. Ready fish remove with a slotted spoon, strain the broth and add chopped potatoes. Boil the potatoes until tender, add the fried vegetables, boil and serve, sprinkled with herbs.

Dinner - American style pumpkin roast

Ingredients:
1 small pumpkin
250 g pearl barley,
300 g broccoli,
1 medium tomato
1 onion,
2 tbsp. pumpkin seeds,
15 pitted olives
1 tbsp. olive oil,
1 tbsp. basilica

For the sauce:
5 tbsp. balsamic vinegar,
6 tbsp. olive oil,
1 tbsp. Dijon mustard,
1 clove of garlic.

Preparation:
Peel the pumpkin and cut into pieces. Pour in olive oil, stir and place on a baking sheet. Place in the oven preheated to 180°C for 20 minutes. Meanwhile, cook the barley until soft in salted water. Make the sauce: Whisk all ingredients in a small bowl and season with salt and pepper to taste. Combine the finished pearl barley with the sauce, stir and let cool. Steam the broccoli florets, place in a sieve and let dry. Mix pumpkin pieces, broccoli and pearl barley. This dish can be served either hot or cold.

The proposed Lenten menu for the week is just one of the options for how you can combine different plant foods during the week. By eating a varied diet, you will provide your body with all the useful substances.

Larisa Shuftaykina