From the Guidelines
A nutritious, vegetarian microwave meal that meets your requirements would be a combination of canned lentils, microwaveable brown rice, and shelf-stable tofu, as it provides complete protein, complex carbohydrates, fiber, and essential vitamins and minerals, and can help improve mental health, including obsessive-compulsive disorder (OCD), anxiety, and cognition. This meal is supported by the American Heart Association's presidential advisory, which emphasizes the importance of whole grain foods, healthy sources of proteins, and liquid plant oils in a healthy diet 1. The combination of legumes and grains in this meal provides complete protein, which is essential for brain health and mood regulation, as noted in the nutrition and physical activity guidelines for cancer survivors 1. Additionally, the turmeric contains curcumin, which has anti-inflammatory properties and may help with anxiety and cognitive function, as suggested by studies on dietary interventions in mild cognitive impairment and dementia 1.
Some key benefits of this meal include:
- Complete protein through the combination of legumes and grains
- Complex carbohydrates for sustained energy
- Fiber for digestive health
- Essential vitamins and minerals
- Anti-inflammatory properties from turmeric
- Support for brain health and mood regulation from B vitamins in lentils and brown rice
- Low food safety risks since everything is pre-cooked or will be heated thoroughly in the microwave
To prepare this meal, mix one cup of canned lentils (drained), one cup of microwaveable brown rice, and 3 ounces of shelf-stable tofu in a microwave-safe bowl and heat for 2-3 minutes. Add pre-packaged spices like turmeric, black pepper, and dried herbs for flavor and additional health benefits. For added nutrition, consider including a shelf-stable fortified plant milk or a multivitamin to ensure you're getting adequate B12, which is often lacking in vegetarian diets. This meal requires minimal preparation, no refrigeration, and no washing of ingredients, making it a convenient and nutritious option.
From the Research
Nutritious Vegetarian Meal Options
- A vegetarian diet is associated with many health benefits due to its higher content of fiber, folic acid, vitamins C and E, potassium, magnesium, and many phytochemicals and a fat content that is more unsaturated 2
- Vegans tend to be thinner, have lower serum cholesterol, and lower blood pressure, reducing their risk of heart disease, but may require supplementation with vitamins B-12 and D, calcium, and long-chain n-3 (omega-3) fatty acids 2
Importance of Omega-3 Fatty Acids
- Omega-3 polyunsaturated fatty acids (n-3 PUFA) have been shown to be beneficial in preventing cognitive decline and dementia 3
- Supplementation with docosahexaenoic acid (DHA) has been shown to be beneficial in individuals with mild cognitive impairment 3
- Omega-3 fatty acid supplementation has also been shown to be beneficial in combination with vitamin B12 supplementation in improving brain function and cognition 4
Food Options
- Peanut meal extract fermented with Bacillus natto has been shown to have anti-aging effects and improve cognitive ability in aging rats 5
- Vegetarian diets, including lacto-ovo vegetarians and vegans, tend to have higher overall diet quality compared to nonvegetarian diets, with higher scores on the Healthy Eating Index 2010 (HEI-2010) 6
Considerations for a Nutritious Vegetarian Meal
- A meal that includes a source of omega-3 fatty acids, such as fortified foods or supplements, and vitamin B12, such as fortified plant-based milk or supplements, would be beneficial for cognitive health 2, 3, 4
- A meal that includes peanut meal extract or other fermented foods may also have anti-aging effects and improve cognitive ability 5
- A meal that is high in fiber, folic acid, vitamins C and E, potassium, magnesium, and phytochemicals, such as a meal that includes a variety of fruits, whole grains, and plant-based protein sources, would be beneficial for overall health 2, 6