From the Guidelines
A nutritionally complete vegetarian meal that requires no cooking, needs no refrigeration, and carries low illness risk would be a combination of nuts, seeds, and shelf-stable produce, such as a mix of almonds, walnuts, cashews, chia seeds, flax seeds, and pumpkin seeds, along with dried fruits and vegetables like apricots, apples, and carrots. This meal option is supported by a study published in Advances in Nutrition 1, which found that plant protein intake, such as that from nuts and seeds, is associated with reduced all-cause mortality and cardiovascular mortality. Some key points to consider when preparing this meal include:
- Nuts and seeds provide healthy fats and protein, and have been shown to have numerous health benefits, including reducing the risk of fatal ischemic heart disease, nonfatal ischemic heart disease, and diabetes 1.
- Dried fruits and vegetables, such as apricots, apples, and carrots, provide essential vitamins and minerals, including vitamins A and C.
- This meal option is also low in risk of illness, as it does not require refrigeration and is free from animal products, which can be a common source of foodborne illness.
- The combination of nuts, seeds, and dried fruits and vegetables provides a complete spectrum of vitamins, minerals, healthy fats, and fiber, making it a nutrient-dense and nutritionally complete option. Overall, this meal option is a convenient, nutritious, and safe choice for a vegetarian meal that requires no cooking and needs no refrigeration.
From the Research
Nutrient-Dense Vegetarian Meal Options
There are no research papers that directly answer the question of the most nutritious, nutritionally complete vegetarian meal that is nutrient-dense, does not require cooking, has a low risk of illness, does not need refrigeration, and excludes sun-dried tomatoes. However, some studies provide information on the nutritional benefits of vegetarian diets and the importance of nutrient-dense foods.
Key Considerations for a Nutrient-Dense Vegetarian Meal
- A well-planned vegetarian diet can provide all the necessary nutrients for good health, as stated in 2.
- Vegetarian diets tend to be high in fiber, vitamins C and E, and phytochemicals, and low in saturated fat and cholesterol, according to 3.
- Nutrient-dense foods are defined as foods that supply relatively more nutrients than calories, as explained in 4.
- A nutrient profile model, such as the Nutrient-Rich Foods (NRF) family of models, can be used to evaluate the nutritional value of foods, as described in 4.
Potential Nutrient-Dense Food Options
- Nuts and seeds, which are high in healthy fats, protein, and fiber, and can be consumed raw, as implied by 5.
- Dried fruits, which are high in fiber, vitamins, and minerals, and do not require refrigeration, as suggested by 6.
- Energy bars made from nutrient-dense ingredients, such as nuts, seeds, and dried fruits, which can be a convenient and non-perishable option, as implied by 4.
Important Nutrients to Consider
- Protein, which can be found in nuts, seeds, and legumes, as stated in 2.
- Vitamin B12, which is essential for brain function and blood formation, and can be found in fortified foods or supplements, as noted in 3 and 6.
- Omega-3 fatty acids, which are important for heart health, and can be found in nuts and seeds, as mentioned in 5.