From the Guidelines
A nutritionally complete, inexpensive vegetarian meal that requires no cooking or just microwave heating would be a combination of canned beans, pre-cooked microwaveable brown rice, shelf-stable tofu, and dried fruits and nuts. This meal provides complete protein from the beans and tofu combination, complex carbohydrates from the brown rice, healthy fats from the nuts, and various vitamins and minerals from all components, as recommended by the American Heart Association 1. The beans offer fiber, iron, and plant protein; the brown rice provides B vitamins and minerals; the tofu adds calcium and additional protein; while the dried fruits and nuts contribute essential fatty acids, antioxidants, and micronutrients.
Some key points to consider when selecting a vegetarian meal include:
- Choosing whole grains, such as brown rice, over refined grains, as they are rich in fiber, vitamins, and minerals, and have been associated with a lower risk of chronic diseases 1
- Incorporating a variety of plant-based protein sources, such as beans, tofu, and nuts, to ensure adequate protein intake 1
- Selecting healthy fats, such as those found in nuts and seeds, to support heart health and provide essential fatty acids 1
- Limiting added sugars and refined carbohydrates, which can displace more nutritious food choices and contribute to weight gain and chronic diseases 1
All ingredients in this meal can be stored without refrigeration, require minimal or no preparation, and create a balanced meal that covers all major nutrient groups. For flavor, add shelf-stable seasonings like dried herbs, salt-free seasoning blends, or single-serve condiment packets. This meal aligns with the recommendations of the American Heart Association 1 and the American College of Cardiology 1, and is consistent with the principles of a healthy vegetarian diet outlined in the nutrition and physical activity guidelines for cancer survivors 1.
From the Research
Nutrient-Dense Vegetarian Meal Options
- A well-planned vegetarian diet can meet current recommendations for all essential nutrients, including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12 2, 3, 4
- 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 nonvegetarian diets 2, 4, 5
- Features of a vegetarian diet that may reduce the risk of chronic disease include lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals 2, 4
Considerations for a Convenient and Inexpensive Vegetarian Meal
- Canned or packaged vegetarian meals can be a convenient and inexpensive option, but it is essential to choose products that are low in saturated fat, added sugars, and sodium 3, 6
- Microwaveable vegetarian meals can be a quick and easy option, but it is crucial to follow the cooking instructions and choose products that are made with whole, minimally processed ingredients 3
- Dried legumes, such as lentils or chickpeas, can be a nutritious and inexpensive option for a vegetarian meal, and can be cooked in a microwave or on the stovetop 3, 6
Key Nutrients to Consider
- Protein: can be obtained from plant-based sources such as legumes, nuts, and whole grains 2, 3
- Vitamin B-12: can be obtained from fortified foods or supplements, as it is found primarily in animal products 2, 4
- Iron: can be obtained from plant-based sources such as legumes, nuts, and whole grains, but iron from plant-based sources is not as easily absorbed by the body as iron from animal sources 2, 3
- Calcium: can be obtained from plant-based sources such as fortified plant milk, dark leafy greens, and tofu 2, 3