From the Guidelines
A nutritionally complete vegetarian meal that meets all requirements would be a Mediterranean-style grain bowl with shelf-stable ingredients, as it provides complete proteins, healthy fats, complex carbohydrates, fiber, and numerous vitamins and minerals without requiring cooking, refrigeration, or hand washing. This meal can be assembled by combining ready-to-eat whole grain products (like pre-cooked quinoa or brown rice pouches) with nuts (walnuts, almonds), seeds (pumpkin, sunflower, chia), dried fruits (apricots, raisins), and shelf-stable plant proteins like roasted chickpeas or individually packaged nut butters, as recommended by the American Heart Association 1. The omega-3 fatty acids from nuts and seeds support brain health, while the complex carbohydrates provide steady energy for mental function. The variety of plant compounds offers antioxidant protection, and the fiber promotes gut health, which is increasingly linked to improved mood and cognitive function through the gut-brain axis.
Some key components of this meal include:
- Whole grain products, which provide complex carbohydrates and fiber
- Nuts and seeds, which offer healthy fats and protein
- Dried fruits, which provide natural sweetness and antioxidants
- Shelf-stable plant proteins, which offer a convenient source of protein
- Olive oil packets and dried herbs, which add flavor and provide additional antioxidants
This meal is also supported by the American Cancer Society's guidelines on nutrition and physical activity for cancer prevention, which recommend a diet rich in fruits, vegetables, and whole grains, and low in saturated fat and added sugars 1. Additionally, the Diabetes Care study on nutrition therapy recommendations for the management of adults with diabetes suggests that a Mediterranean-style eating pattern, which emphasizes whole grains, fruits, vegetables, and healthy fats, can be an effective way to manage diabetes and improve overall health 1.
Overall, a Mediterranean-style grain bowl with shelf-stable ingredients is a nutritionally complete and convenient option that can help improve mental health and minimize the risk of illness, while also being easy to prepare and assemble in a variety of situations.
From the FDA Drug Label
A vegetarian diet which contains no animal products (including milk products or eggs) does not supply any vitamin B12. Vitamin B12 is not present in foods of plant origin, but is abundant in foods of animal origin The FDA drug label does not answer the question.
From the Research
Nutrient-Dense Foods for a Vegetarian Meal
To construct a nutritionally complete vegetarian meal that does not require cooking, refrigeration, or hand washing, and can help improve mental health while minimizing the risk of illness, consider the following foods:
- Nuts and seeds, which are rich in fiber, phytochemicals, and healthy fats 2
- Dried fruits, such as dates, apricots, and prunes, which are high in fiber and antioxidants
- Canned or dried legumes, such as chickpeas, black beans, and lentils, which are rich in protein, fiber, and minerals
- Whole grain cereals, such as oats, quinoa, and brown rice, which are high in fiber and nutrients
- Dried vegetables, such as dried tomatoes, carrots, and bell peppers, which are rich in vitamins and minerals
Mental Health Benefits
A well-planned vegetarian diet that includes a variety of nutrient-dense foods can help improve mental health by:
- Reducing the risk of depression and anxiety 3
- Improving cognitive function and brain health 3
- Providing essential nutrients, such as vitamin B12, omega-3 fatty acids, and folate, which are important for mental health 4
Minimizing the Risk of Illness
A vegetarian diet that is rich in fruits, vegetables, whole grains, and legumes can help minimize the risk of illness by:
- Reducing the risk of chronic diseases, such as heart disease, type 2 diabetes, and certain types of cancer 2, 5, 6
- Providing essential nutrients, such as vitamin C, vitamin E, and beta-carotene, which can help boost the immune system 4
- Supporting healthy gut bacteria, which is important for immune function and overall health 2