From the Guidelines
A nutritionally complete, inexpensive vegetarian meal that requires no cooking or just microwave heating would be a combination of canned beans, instant brown rice, shelf-stable tofu, and dried fruits and nuts. This meal provides complete protein through the combination of legumes and grains, offers a wide spectrum of vitamins and minerals, contains healthy fats, and provides sufficient calories. The evidence from 1 and 1 supports the importance of a nutrient-dense diet, and the combination of canned beans, instant brown rice, shelf-stable tofu, and dried fruits and nuts meets these requirements. Some key points to consider when selecting ingredients for this meal include:
- Choosing canned beans that are low in sodium and rich in fiber and protein, such as black beans, chickpeas, or lentils 1
- Selecting instant brown rice that is high in fiber and B vitamins, and can be prepared in a microwave 1
- Incorporating shelf-stable tofu for additional protein and calcium, and dried fruits like raisins or apricots for vitamins and natural sweetness 1
- Adding nuts or seeds like sunflower seeds or almonds for healthy fats and additional protein, and seasoning with shelf-stable spices like cumin, garlic powder, or nutritional yeast for B12 1 This meal can be stored without refrigeration, is relatively inexpensive, and requires minimal or no preparation beyond microwaving, making it a convenient and nutritious option. The variety of textures and flavors in this meal makes it satisfying while meeting all major nutritional requirements, and the evidence from 1, 1, and 1 supports the benefits of a plant-based diet for overall health and well-being.
From the Research
Nutritious 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
- Nutritionally recommendable foods for semi- to strict vegetarian diets include immature lima beans as an amino acid and choline source, and mushrooms as a vitamin D source 3
- A vegetarian diet can be designed to provide all necessary nutrients, including selenium and other essential micronutrients, which can be subject to deficiency in plant-based diets 3
Characteristics of a Nutritious Vegetarian Meal
- Low intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds, which are rich in fiber and phytochemicals 4
- Reliable sources of vitamin B-12, such as fortified foods or supplements, are necessary for vegans 4
- A plant-based food guide, such as the VegPlate for Sports, can provide weight-based, adequate dietary planning for vegetarian athletes 5
Meal Planning and Nutrition Recommendations
- The Healthy Vegetarian Dietary Pattern (HVDP) can be adapted to be dairy-free and vegan, with minimal changes to the original pattern 6
- Dairy-free and vegan models of the HVDP can meet Dietary Reference Intakes (DRIs) for most age and sex groups, with the exception of zinc for males 6
- A vegetarian meal can be planned to provide adequate nutrients, including energy, carbohydrate, and protein necessities, from 50 to 90 Kg body weight (BW) 5