From the Guidelines
A nutritionally complete vegetarian meal that meets your requirements would be a Mediterranean-inspired grain bowl with canned lentils, pre-cooked quinoa, hummus, roasted nuts, and dried fruits, as it provides a balanced mix of protein, healthy fats, and complex carbohydrates, supporting mental health and overall wellbeing. This meal is based on the most recent and highest quality study, which emphasizes the importance of whole grain foods, healthy sources of proteins, and liquid plant oils in a nutritionally complete diet 1. The components of this meal provide:
- Complete protein from the combination of legumes and grains
- Healthy fats from nuts and hummus
- Complex carbohydrates from quinoa
- Various micronutrients from the different components The omega-3 fatty acids in walnuts and the tryptophan in legumes support brain health and serotonin production, potentially improving mood and mental health, as suggested by the emphasis on healthy sources of proteins and liquid plant oils in the American Heart Association's presidential advisory 1. Some key points to consider when assembling this meal include:
- Using pre-cooked quinoa as a base, available in ready-to-eat packages
- Adding rinsed canned lentils for protein
- Topping with store-bought hummus, a handful of walnuts or almonds, and some dried berries or apricots
- Avoiding raw vegetables and avocado, as per the requirements
- Assembling the meal in minutes using shelf-stable or refrigerated ready-to-eat ingredients, which aligns with the recommendations for a vegetarian dietary pattern that is nutrient-dense and variably defined 1. Overall, this meal supports mental health and overall wellbeing by providing a balanced mix of nutrients, fiber, and healthy fats, while also being convenient and easy to prepare.
From the Research
Nutritionally Complete Vegetarian Meal
To improve mental health, a nutritionally complete vegetarian meal that is nutrient-dense, does not require cooking, and excludes raw vegetables and sliced avocado is ideal.
- The meal should include a source of omega-3 fatty acids, as research suggests that omega-3 fatty acids may reduce symptoms of anxiety and depression 2, 3, 4.
- Nuts and seeds, such as walnuts, chia seeds, and flaxseeds, are rich in omega-3 fatty acids and can be consumed without cooking.
- A vegetarian meal that includes a source of protein, such as legumes, nuts, or seeds, and a source of healthy fats, such as nuts or seeds, can provide a balanced mix of nutrients.
Key Nutrients for Mental Health
- Omega-3 fatty acids: found in nuts and seeds, such as walnuts, chia seeds, and flaxseeds 2, 3, 4.
- Protein: found in legumes, nuts, and seeds, such as chickpeas, black beans, and pumpkin seeds.
- Healthy fats: found in nuts and seeds, such as almonds, cashews, and sunflower seeds.
Meal Ideas
- A salad made with cooked legumes, such as chickpeas or black beans, and topped with nuts and seeds, such as walnuts and chia seeds.
- A smoothie made with a source of protein, such as nut butter or seeds, and a source of healthy fats, such as nuts or seeds.
- A bowl made with a source of protein, such as legumes or nuts, and a source of healthy fats, such as nuts or seeds, and topped with a source of omega-3 fatty acids, such as walnuts or chia seeds.
Limitations of Current Research
- While research suggests that omega-3 fatty acids may reduce symptoms of anxiety and depression, the current evidence is not strong enough to recommend omega-3 fatty acids as a treatment for mental illness 2, 5.
- More research is needed to fully understand the relationship between diet and mental health, and to determine the most effective nutritional interventions for improving mental health 6.