From the Guidelines
A nutritionally complete vegetarian meal that requires no cooking and avoids raw vegetables would be a Mediterranean-inspired grain bowl with canned lentils, pre-cooked quinoa, hummus, avocado, nuts, seeds, and dried fruits. This meal is supported by the most recent and highest quality study, which emphasizes the importance of whole grain foods, healthy sources of proteins, and liquid plant oils 1. The Mediterranean diet, which is rich in fruits, vegetables, whole grains, and low-fat dairy products, has been shown to decrease the risk of cardiovascular disease, type 2 diabetes, and obesity 1.
The meal can be assembled by starting with a base of ready-to-eat quinoa, which provides complete protein and complex carbs, and adding canned lentils, which provide additional protein and iron. Hummus, which is a rich source of protein and healthy fats, can be added on top, along with sliced avocado, which provides healthy monounsaturated fats. A handful of mixed nuts like walnuts and almonds can be added for omega-3s, vitamin E, and protein, while pumpkin and sunflower seeds provide zinc and magnesium. Dried apricots or raisins can be added for potassium and iron.
This meal delivers complete proteins through the combination of grains and legumes, healthy fats from avocado and nuts, complex carbohydrates, and numerous micronutrients. The variety of plant foods ensures a wide spectrum of phytonutrients and antioxidants. For added nutrition, a tablespoon of nutritional yeast, which is a rich source of B vitamins including B12, and a sprinkle of ground flaxseed, which provides omega-3s, can be included 1. This meal requires only assembly, keeps well at room temperature for several hours, and provides balanced nutrition with approximately 25g protein, healthy fats, fiber, and essential vitamins and minerals.
Some key points to consider when assembling this meal include:
- Using canned lentils that are low in sodium and rinsing them to remove excess salt
- Choosing a hummus that is low in added oils and sugars
- Selecting a variety of nuts and seeds to ensure a range of nutrients
- Adding dried fruits, such as apricots and raisins, for natural sweetness and fiber
- Considering the addition of nutritional yeast and ground flaxseed for extra nutrition.
From the Research
Nutrient-Dense Vegetarian Meal Options
To create a nutritionally complete vegetarian meal that is nutrient-dense, does not require cooking, and excludes raw vegetables, consider the following options:
- Fortified plant-based milk or yogurt with nuts and seeds, which provide a good source of protein, healthy fats, and fiber 2, 3
- Whole grain cereals with dried fruits, nuts, and seeds, which offer a rich source of complex carbohydrates, fiber, and essential micronutrients 4, 5
- Canned legumes, such as chickpeas or black beans, paired with whole grain crackers or bread, which provide a complete protein source and are rich in fiber, vitamins, and minerals 6, 5
Key Nutrients to Consider
When selecting a vegetarian meal, it is essential to consider the following key nutrients:
- Protein: can be obtained from nuts, seeds, legumes, and whole grains 2, 5
- Vitamin B12: can be found in fortified plant-based milk or cereals, or through supplements 3, 4
- Vitamin D: can be obtained through fortified foods or supplements, especially for individuals with limited sun exposure 3, 5
- Calcium: can be found in fortified plant-based milk, dark leafy greens, or through supplements 4, 5
- Iron: can be obtained from legumes, nuts, and seeds, and enhanced through vitamin C intake 2, 6
- Zinc: can be found in legumes, nuts, and seeds, and enhanced through soaking and sprouting 4, 5
Meal Planning Considerations
When planning a vegetarian meal, consider the following: