In its essence, the Tibetan diet is dairy-vegetarian. The main feature of this diet is that it excludes all kind of meat and fruit and vegetables are very often consumed. The history of the Tibetan diet dates back to the Middle Ages, when this was a typical diet for Tibetan monks.
Tibetan diet includes mainly raw or cooked, sometimes steamed, fruits and vegetables, which makes it suitable for vegetarians. Alcohol and sugary drinks are also restricted.
After a week (the diet is planned for 7 days) you can eat some meat, and then the diet can be repeated. Furthermore, it is recommended that food should be eaten in small portions, and eaten slowly.
Weekly menu of the Tibetan diet:
Day 1:
– Breakfast: a cup of milk and one piece of whole wheat bread toast.
– Lunch: 5.5 oz of boiled beans, peas or lentils, 7 oz of salad (tomatoes, peppers, onions and parsley) and one large green apple or orange.
– Dinner: 9 oz of shredded white cabbage, seasoned with lemon juice, 5.5 oz of your favorite fruit, and a glass of mineral water.
Day 2:
– Breakfast: a glass of mineral water and a large apple.
– Lunch: 7 oz of steamed fish, 7 oz of fruit salad (apples, pears, plums, etc.) and one orange.
– Dinner: 9 oz of zucchini, sauteed in a little vegetable oil, 3 tomatoes, a slice of whole wheat bread and a glass of tomato juice.
Day 3:
– Breakfast: a cup milk and 2 whole wheat bread toasts.
– Lunch: 7 oz of boiled beans, 7 oz of salad (tomatoes, onions, fresh cucumber and garlic, seasoned with little vegetable oil).
– Dinner: 7 oz of cooked beetroot, 2 apples, an orange, a little piece of whole wheat bread, a glass of tomato juice.
Day 4:
– Breakfast: a glass of mineral water and 2 pieces of whole wheat bread toasts.
– Lunch: 9 oz of steamed or grilled fish, 7 oz of fruit salad from your favorite fruit, a cup of freshly squeezed apple juice.
– Dinner: 9 oz of cooked green beans, 7 oz of grated carrots, seasoned with oil and garlic, a cup of tea and a small biscuit.
Day 5:
– Breakfast: one cup of milk and 2 whole wheat bread toasts.
– Lunch: 7 oz of red cabbage salad, seasoned with lemon juice, a cup of plain yogurt and 2 apples.
– Dinner: 7 oz of steamed or grilled fish, 7 oz of eggplant stewed in vegetable oil with a little carrot, a slice of whole wheat bread, a glass of mineral water.
Day 6:
– Breakfast: a cup of freshly squeezed apple juice and one orange.
– Lunch: 7 oz of shredded carrots salad, seasoned with vegetable oil, 7 oz of vegetable salad (tomatoes, peppers and onions) and a glass of mineral water.
– Dinner: 5.5 oz of low fat cheese, one piece of whole wheat bread, 3 oz of strawberries, a cup of milk or 2 cups of plain yogurt.
Day 7:
– Breakfast: a cup milk and 2 pieces of whole wheat bread.
– Lunch: 9 oz of steamed or grilled fish, 9 oz of white cabbage salad, seasoned with lemon juice, a glass of mineral water.
– Dinner: 7 oz of boiled beans, 3 oz of low fat cheese, 9 oz of your favorite fruit, glass of mineral water or freshly squeezed apple juice.
Thoughts about the Tibetan diet
Even though this diet is limited in some aspects, it shouldn’t be very hard to follow, especially if you’re already a vegetarian or you consume little meat in your diet. If you’re following this diet without snacking unhealthy food and exercising moderately, you should lose up to 8 pounds in one week.
