Whether you’re a lifelong vegetarian or celebrate the occasional Meatless Monday, it’s easy to build a totally craveable meat-free meal.
A vegetarian diet is associated with a higher consumption of fiber, folic acid, vitamins, magnesium, unsaturated fat, and countless phytochemicals. This often results in vegetarians having lower cholesterol, lower body fat, lower blood pressure, and lower risk of heart disease.
Eat dark green vegetables (broccoli, spinach, kale) at least 3 to 4 times a week. These nutritional powerhouses are packed full of vitamins such as calcium and iron.
Generally, vegetarians who consume a wide variety of food can still meet their body's need for nutrients. However, you still need to make sure that you take enough iron, calcium, zinc and B12.
Although many people associate meat with protein, you can meet your protein needs with plenty of plant-based sources. You can use the following as substitutes for 1oz of meat - soy milk, dry beans, 2tbsp of nuts/seeds, 4oz tofu, and 1 whole egg (for vegetarians). These groups of food each contain different amino acids and different levels of protein quality.
As for all diet, limit processed foods. If you start reading labels, you will be shocked to find out that highly processed sugar gets slipped into nearly everything, from things that should be healthy like hummus, cereals, spreads and almost all bottled sauces and dressings.
Broccoli, Edamame, Quinoa, Spinach, Avocado, Walnut
Quinoa, Spinach, Edamame, Avocado, Broccoli, Walnut, Sesame Lime Dressing, Carrot Ginger Dressing.