What is the most nutritious, nutritionally complete vegetarian meal, consisting of nutrient-dense foods that do not require cooking or cutting, with a low risk of illness, and can improve mental health, including conditions such as Obsessive-Compulsive Disorder (OCD), anxiety, and cognition, excluding leafy greens and smoothies?

From the Guidelines

A nutritionally complete vegetarian meal that requires no cooking or cutting would be a combination of ready-to-eat plant-based proteins, complex carbohydrates, and healthy fats. I recommend a meal consisting of pre-cooked canned lentils or chickpeas (rinsed), pre-made hummus, pre-sliced avocado, cherry tomatoes (which can be eaten whole), pre-cooked quinoa cups, and a handful of mixed nuts and seeds (like walnuts, almonds, pumpkin seeds, and chia seeds) 1. This meal provides:

• Complete proteins from the legume-grain combination
• Omega-3 fatty acids from walnuts and chia seeds that support brain health and may help reduce anxiety symptoms
• B vitamins from legumes that support nervous system function
• Antioxidants from tomatoes and avocados that help reduce inflammation linked to mental health issues
• Complex carbohydrates in quinoa help stabilize blood sugar, preventing mood swings that can exacerbate anxiety and OCD
• Magnesium from nuts and seeds acts as a natural relaxant for the nervous system
• High in fiber, supporting gut health which is increasingly linked to mental wellbeing through the gut-brain axis The pre-prepared nature of these foods minimizes handling, reducing contamination risk while still providing a nutrient-dense meal that supports cognitive function and may help manage anxiety and OCD symptoms through balanced nutrition. Some key points to consider when selecting a vegetarian meal include:
• Emphasizing fruits and vegetables
• Whole grain foods
• Healthy sources of proteins; legumes and nuts, low-fat/fat-free dairy; poultry and if desired lean meat
• Liquid plant oils (eg, soybean oil and canola oil) 1
• Limiting refined grains, added sugars, and saturated fats 1
• Choosing a variety of colorful fruits and vegetables to ensure a range of essential vitamins and minerals 1

From the Research

Nutrient-Dense Foods

• Nuts and seeds, such as walnuts and flaxseed, are rich in fiber, phytochemicals, and α-linolenic acid (ALA), a plant-derived n-3 fatty acid, which has been associated with a lower risk of cardiovascular disease and may have benefits for cognition 2
• Soy products are a good source of protein, fiber, and phytochemicals, and have been shown to be beneficial for heart health and may reduce the risk of certain cancers 3, 4

Mental Health Benefits

• A well-planned vegetarian diet may help reduce the risk of anxiety and depression, and may also have benefits for cognitive function and reducing the risk of dementia 5, 2
• The anti-inflammatory effects of ALA and other phytochemicals in plant-based foods may also have benefits for mental health conditions such as Obsessive-Compulsive Disorder (OCD) 2

Low-Risk Foods

• Nuts and seeds, such as walnuts and flaxseed, are low-risk foods that do not require cooking or cutting and can be easily incorporated into a vegetarian diet 2
• Canned or dried legumes, such as chickpeas or lentils, are also low-risk foods that are rich in protein, fiber, and phytochemicals, and can be easily incorporated into a vegetarian diet 3, 4

Nutritionally Complete Meal

• A nutritionally complete vegetarian meal could consist of a combination of nuts and seeds, such as walnuts and flaxseed, along with canned or dried legumes, such as chickpeas or lentils, and whole grains, such as brown rice or quinoa 3, 4, 6