What is the healthiest, most nutritionally complete vegetarian meal that is nutrient-dense, does not require cooking, and has a low risk of illness, without raw vegetables, sliced avocado, or smoothies, and does not require refrigeration?

From the Guidelines

A nutritionally complete vegetarian meal that requires no cooking, refrigeration, and avoids raw vegetables would be a combination of shelf-stable plant proteins, whole grains, and dried fruits, such as canned beans, whole grain crackers, nut butter, dried fruits, and nuts or seeds. I recommend a meal centered around canned beans (like chickpeas or lentils), paired with whole grain crackers or bread, nut butter, dried fruits (such as raisins, apricots, or dates), and nuts or seeds. For example, you could combine canned chickpeas (drained and rinsed), whole grain crackers, a packet of nut butter, a handful of almonds, and some dried fruit. This meal provides complete protein from the legume-grain combination, healthy fats from nuts and seeds, complex carbohydrates from whole grains, and various micronutrients from the dried fruits. The canned beans are already cooked and safe to eat directly from the can, while commercially packaged nuts, seeds, dried fruits, and whole grain products have very low risk of foodborne illness, as supported by the American Heart Association's guidelines 1.

Some key points to consider when selecting a vegetarian meal include:

• Choosing a variety of plant-based foods, including whole grains, legumes, nuts, and seeds, to ensure adequate nutrient intake 1
• Selecting foods that are low in added sugars, saturated fats, and sodium, and high in fiber, vitamins, and minerals 1
• Considering the importance of food safety and handling, particularly when consuming canned or packaged foods 1
• Being mindful of the potential for nutrient deficiencies, such as vitamin B12 or iron, and taking steps to address these through dietary choices or supplements, if necessary 1

Overall, a well-planned vegetarian meal that includes a variety of plant-based foods can provide all the necessary nutrients for good health, while also reducing the risk of chronic diseases, such as heart disease and diabetes, as supported by the American Heart Association's guidelines 1.

From the Research

Nutrient-Dense Vegetarian Meal Options

• A well-planned vegetarian diet can meet current recommendations for all essential nutrients 2, 3
• Vegetarian diets are associated with a lower risk of death from ischemic heart disease, lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than nonvegetarians 2, 3

Characteristics of a Healthy Vegetarian Meal

• Low intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds (all rich in fiber and phytochemicals) 3
• Reliable sources of vitamin B-12, such as fortified foods or supplements, are necessary for vegans 3
• A vegetarian food guide, such as the VegPlate for Sports, can provide weight-based, adequate dietary planning for athletes 4

Nutrient Intake and Status in Vegetarian Diets

• Protein intake may be lower in people following plant-based diets, but still within recommended intake levels 5
• Fiber, polyunsaturated fatty acids (PUFA), folate, vitamin C, E, and magnesium intake may be higher in plant-based diets 5
• Intake and status of vitamin B12, vitamin D, iron, zinc, iodine, calcium, and bone turnover markers may be lower in plant-based dietary patterns compared to meat-eaters 5

Meeting the Criteria for a Healthy Vegetarian Meal

• A meal that is nutrient-dense, does not require cooking, and has a low risk of illness, without raw vegetables, sliced avocado, or smoothies, and does not require refrigeration, could be a vegetarian meal that includes canned or dried legumes, nuts, and seeds, and is fortified with essential nutrients 2, 3, 4, 5