Plant based food recipes

Vegetarian Recipes
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Delicious vegetarian recipes without fish and meat
Vegetarian nutrition can be so delicious, easy and also so healthy - vegetarian recipes will
help you! Find a good alternative to meat and fish dishes for every occasion, broaden your
horizons and discover the variety of meatless, vegetarian food.
Healthy Fitness Recipes: Huevos Rancheros
Bring more variety and enjoyment into your kitchen - Discover our Huevos Rancheros and
eat simply, healthy and tasty !
Ingredients:
2 eggs
100 grams of avocados
1/2 onion (60 g)
Tomato (80 g)
1/2 pepper (60 g)
100ml of water
repices (salt, pepper, chili, paprika, garlic)
Preparation:
1. Cut the onion, pepper and tomato into small pieces.
2. Add water and bring to the boil briefly. Then immediately reduce the heat and let it boil
down to a thick salsa in about 10 minutes. Meanwhile, fry the fried eggs in a second pan.
3. Slice the avocado.
4. To serve, place the salsa on a plate along with the fried eggs and avocado slices and
season.

Nutritional information:
381 kcal / 18 g protein / 24 g fat / 18 g carbohydrates
Healthy Fitness Recipes: Zucchini Casserole
Bring more variety and enjoyment into your kitchen - discover our zucchini casserole and
eat easily, healthy and delicious !
Ingredients:
120g courgettes
100 grams of potatoes
1 tomato (80 g)
80 grams of leeks
125g light mozzarella
10ml oil
Spices (salt, pepper, basil)
Preparation:
1. Peel potatoes, cut into pieces and boil in salted water. Drain once the potatoes are done.
2. Meanwhile, chop the zucchini, leek and tomato. Heat the oil in a pan and fry the chopped
vegetables in it. Season to taste.
3. Place the potatoes and vegetables in a casserole dish, cover with mozzarella and then
bake in the oven at 180°C for 25 minutes.
Healthy Fitness Recipes: Bulgur Salad
Bring more variety and enjoyment into your kitchen
Discover our bulgur salad and eat easily, healthy and delicious !

ingredients
70 g bulgur (dry)
70 g red lentils (dry)
50 grams of corn
1/2 tomato
60 grams of carrot
2 tablespoons oil
spices (salt, pepper)
preparation
1. Soak the bulgur in a pot of hot water. Stir several times while cooling.
2. Meanwhile, wash the lentils first and then cook them until al dente.
3. Cut vegetables into small pieces and add corn.
4. Mix all ingredients together, add oil and stir.
5. Season with salt and pepper to taste.
nutritional information
Healthy Fitness Recipes: Baked Gnocchi
Bring more variety and enjoyment into your kitchen - discover our gratinated gnocchi and
eat simply, healthy and delicious !

Ingredients:
120g gnocchi
200 ml of tomato passata
1 onion (60 g)
80 grams of leeks
125g light mozzarella
10ml oil
Spices (salt, garlic, oregano, basil)
Preparation:
1. Chop the onions, leeks and garlic and sauté in a hot pan with oil.
2. Add the gnocchi, deglaze with tomatoes and then season.
3. Put everything in a casserole dish and cover with mozzarella.
4. Bake in the oven at 180°C for 25-30 minutes.
Healthy Fitness Recipes: Tortilla de Patatas
Bring more variety and enjoyment into your kitchen - discover our tortilla de patatas and eat
simply, healthy and tasty
Ingredients:
3 eggs
200 grams
1 slice of light cheese (25 g)
1 onion (60 g)
1/2 red pepper (60 g)

10 ml olive oil for frying
Spices (salt, paprika, pepper)
Preparation:
1. Peel the potatoes and cut into pieces.
2. Put the pieces of potato in a saucepan with water, salt and bring to a boil. Drain once the
potatoes are done.
3. Meanwhile cut the onions into pieces.
4. Heat oil in a pan and fry potatoes and onions in it.
5. Whisk eggs and season.
6. Pour the beaten eggs over the potatoes and onion pieces and add the cheese. Then
cover the pan.
7. Brown the tortilla on one side and then (CAREFULLY!) flip it to the other side and continue
frying.
Healthy Fitness Recipes: Veggie Kebab
Bring more variety and enjoyment into your kitchen - discover our veggie kebab and eat
simply, healthy and delicious
Ingredients:
50 grams of tofu
80 grams of courgettes
1/2 peppers
50 grams of mushrooms
1 onion

Preparation:
1. Cut all the ingredients into equally sized cubes so you can skewer them.
2. Thread ingredients alternately onto kebab skewers.
3. Heat the oil in a pan and sear the skewers all over.
Healthy fitness recipes: vegetarian lentil stew
Bring more variety and enjoyment into your kitchen - discover our vegetarian lentil stew and
eat simply, healthy and delicious !
Ingredients:
120g lentils
1 onion (60 g)
1 pepper (120 g)
1 carrot (80 g)
1 tomato (80 g)
400ml of water
10ml oil
Spices (salt, pepper, paprika powder)
Preparation:
1. Chop the onion, carrot and tomato.
2. Fry the onions in a pan with hot oil, then add the carrots and tomato and finally add the
lentils as well.
3. Deglaze everything with water, add spices and simmer for 25 minutes.

Reasons and benefits for a vegetarian diet
Eating vegetarian to prevent and combat lifestyle diseases
On the one hand, the health aspect plays a central role for vegetarians. Therefore, the
vegetarian diet is often used as a therapeutic measure for diseases of civilization, e.g. B.
Overweight (obesity) used. Diet-related diseases such as diabetes, gout and lipid
metabolism diseases can even be alleviated or prevented by a vegetarian diet.
For some people, the goal of reducing pollutant intake through targeted food choices may be
the primary reason.
Eating vegetarian for ecological, religious and ethical reasons
Ecological reasons to conserve nature's natural resources and also religious and ethical
reasons not to kill animals for human existence are present among vegetarians.
The myth that a vegetarian diet is one-sided and that vegetarianism is deficient persists.
However, it can be stated that vegetarians live significantly healthier than “omnivores” if they
use the diet optimally and with variety. Although meat provides energy, protein, iron and zinc,
it is not a necessary component for a balanced diet. With a careful choice of food - this
includes the consumption of fruit and vegetables, grain products and potatoes, milk and
dairy products, eggs, legumes, vegetable oil and vegetable fats - deficiency symptoms can
be avoided.
Disadvantages of the vegetarian diet
A vegetarian diet can result in not getting enough vitamin B12. Because vitamin B12 is found
almost exclusively in animal products.

Without meat as the main supplier, mee
ting the iron requirement can also become problematic. Because iron from plant foods is less
well absorbed by humans than iron contained in meat products. Women of childbearing age
who are vegetarians in particular should take special care to ensure they are getting enough
iron.
Vitamin D, iodine, zinc, calcium, riboflavin and certain fatty acids may also be ingested in
insufficient amounts.
Vegans are at an even higher risk of developing one or more nutrient deficiencies. A purely
vegan diet for the mother during pregnancy can lead to blood formation disorders and
severe growth disorders in the child. Therefore, the German Society for Nutrition advises
pregnant women, breastfeeding women and children in particular to avoid a purely vegan
diet as a precaution. As a vegan, you should take a close look at your diet and consciously
put your food together. Here you can find out everything you need to know about vegan
nutrition.
Tips for a balanced vegetarian diet
● For a balanced vegetarian diet, it is not enough to omit meat and sausages.
Vegetarians should know how to combine their foods in this way. In such a way that
the ingredients are optimally utilized and complement each other.
● Variety in the nutrition plan reduces the risk of an unbalanced diet.
● Without meat, the combination of different proteins is important. Vegetable protein
sources such as wholemeal bread, oatmeal, legumes or potatoes combined with
animal protein sources such as milk or eggs are particularly valuable for the body. In
technical jargon one also speaks of a high biological value. Useful combinations are,
for example, potatoes with eggs (biological value of 136).
● Iron from foods containing meat is particularly well absorbed by our body. But even
without meat, if you make a sensible choice, you can get the iron you need.
Wholemeal bread, millet or certain vegetables (e.g. green leafy vegetables, beetroot)
are iron-rich meatless alternatives. If you eat foods containing vitamin C, such as
orange juice, at the same time, you optimize the absorption of iron.
● Vitamin B12 is mainly found in meat and is needed by our body for blood formation,
for example. Alternatively, fortified foods such as soy milk are recommended.
● Rely on fresh and as wholesome foods as possible. Industrially processed products
often contain fewer valuable nutrients.
● Eggs, milk, and dairy products provide the body with nutrients that plant foods cannot
provide enough. They are particularly important to ensure the supply of sufficient
proteins.
● Pregnant women should provide their bodies with sufficient folic acid. Good sources
of this vitamin include spinach, kale and fennel.
● Women with heavy menstrual bleeding should pay particular attention to their iron
balance.
● The supply of critical nutrients, such as vitamin B12 or vitamin D, should be checked
regularly by a doctor.
Meat-free nutrition for a sustainable healthy life
When creating a vegetarian nutrition plan, we ensure that you fully cover your macro and
micronutrient needs and that you eat a balanced diet.

Your future vegetarian nutrition plan will provide you with meat-free recipes every day that
will bring you closer to your personal desired weight and are also very tasty. With pleasure to
the dream figure - your change in diet in harmony with taste and fun.
Integrate vegetarian recipes directly into your goal-oriented nutrition plan tailored to you
With our nutrition plan tool, you can create your vegetarian nutrition plan according to your
wishes and needs. Based on a basic structure of your individual calorie goal, our tool finds
the right recipes for you and thus ensures that vegetarian recipes are not only available to
you in isolation, but are directly integrated into your holistic daily plan with specific recipes.

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