Vegetarian Meal Plan- Important Things You Should Know

Vegetarian meals do not contain meat, but vegetarian foods are still rich in protein and nutrients. The calories from these foods provide energy in the form of fats and sugars. Many other nutrients are in smaller amounts or are not absorbed as easily as they are from meat. Most vegetarians have enough protein and calcium, but they may miss out on other essential nutrients. View it now for vegetarian meal plan delivery.

Iron

Eating plant-based meals can be beneficial for your iron intake. While you won’t be able to get as much iron from meat, you can still get enough from vegetarian meals. Vegetarians should aim to consume at least 8 mg of iron a day. This amount is higher for women who have menstrual periods and those who are older.

Vitamin C

Adding vitamin C to your vegetarian meal plan is a simple yet effective way to increase your intake of this important nutrient. To make your vegetarian meals more exciting, try a variety of foods that are rich in Vitamin C. For example, you can make avocado sandwiches and top them with kiwi, pomegranate, or chopped walnuts. You can also spread avocado on a slice of bread and top it with half a red pepper. You can also cook up some vegan mince, add spices, and eat it with some fruits and veggies.

Whole grain bread

Whole-grain bread is a great way to get more fiber in your diet. They can be eaten as a breakfast, lunch, or dinner treat. Look for those that contain no more than 140 milligrams of sodium per serving. Depending on the type of grain used, whole grain bread can contain high amounts of fiber, protein, vitamins, and minerals. Also, different varieties of whole grain bread contain different amounts of phytonutrients. For example, wheat berries contain more phytonutrients than oats.

Nuts

Nuts are a great source of protein and omega-3 fatty acids. You can add almonds to a variety of dishes. They can also be enjoyed raw.

Pulses

A vegetarian diet focuses on plant-based foods, especially fresh fruits and vegetables. It also tends to be low in saturated fats and cholesterol. A vegetarian diet is also rich in fiber and other nutrients, which makes it a healthier choice. Vegetarians typically eat a variety of fruits, vegetables, whole grains, and legumes. Research has linked a vegetarian diet to lower risks of cancer and other diseases.