From the Guidelines
A nutritionally complete vegetarian meal that is ready-to-eat, without raw vegetables, leafy greens, or smoothies, would be a combination of pre-cooked canned lentils, ready-to-eat quinoa, pre-made hummus, avocado, and a handful of mixed nuts and seeds. This meal aligns with the recommendations from the American Heart Association, which emphasizes the importance of whole grain foods, healthy sources of proteins, and liquid plant oils 1. The combination of lentils and quinoa provides complete protein, while the avocado and nuts contribute healthy fats. The quinoa offers complex carbohydrates, and the lentils, hummus, and nuts provide a wide range of vitamins and minerals.
- Key components of this meal include:
- Pre-cooked canned lentils, which offer iron, zinc, and B vitamins
- Ready-to-eat quinoa, which provides complex carbohydrates and fiber
- Pre-made hummus, which adds additional protein and fiber
- Avocado, which provides potassium, vitamin E, and monounsaturated fats
- Mixed nuts and seeds, which contribute essential omega-3 fatty acids, selenium, and magnesium This combination ensures a balanced mix of macro and micronutrients, making it a convenient and nutritionally dense option. As recommended by the American Heart Association, this meal prioritizes whole grain foods, healthy sources of proteins, and liquid plant oils, supporting overall health and well-being 1.
From the Research
Nutritious Vegetarian Meal Options
- A well-planned vegetarian diet can provide all the necessary nutrients for good health, as stated by the American Dietetic Association 2 and the Academy of Nutrition and Dietetics 3.
- Legumes, such as chickpeas, are a nutrient-dense food that can provide a range of essential nutrients, including protein, fiber, and various vitamins and minerals 4.
- Hummus, made from chickpeas, is a nutritious dip or spread that can be paired with whole grains or vegetables to provide a balanced meal 4.
Key Nutrients for Vegetarians
- Vegetarian diets can provide all the necessary nutrients, including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12, as long as they are well-planned 2, 3.
- Vegans, in particular, need to ensure they get enough vitamin B-12 from fortified foods or supplements 3.
- A vegetarian diet can be tailored to meet the needs of athletes, with the VegPlate for Sports providing a guide for weight-based dietary planning 5.
Benefits of Vegetarian Diets
- Vegetarian diets have been associated with a range of health benefits, including a lower risk of cardiovascular disease, type 2 diabetes, and certain types of cancer 2, 3, 6.
- A well-planned vegetarian diet can also help with weight management and provide a range of essential nutrients 4, 6.
- However, it is important to note that not all vegetarian diets are created equal, and some may be low in certain nutrients or high in processed foods 6.