Whether you’re a lifelong vegetarian or celebrate the occasional Meatless Monday, it’s easy to build a totally craveable meat-free meal. If you eat dairy, our cheese is made with a vegetable-based rennet, and our sour cream is 100% cultured cream.
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.
As a vegetarian or vegan you need to be sure to take enough iron, calcium, zinc and vitamin B12. But generally vegetarians who eat a wide variety of foods can readily meet all their body's needs for nutrients.
Although many people associate meat with protein, you can meet your protein needs with plenty of plant-based sources. Nuts, seeds, soy, free range eggs, beans and lentils are all good meatless protein choices. These groups of food each contain different amino acids (building blocks of protein) and different levels of protein quality.
Tired all the time? Could be an iron deficiency. Get your physician to check your ferritin levels which is an important marker for both iron and protein.
As for all diet, try to avoid 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, Black Bean, Lentils, Quinoa, Spinach, Avocado, Walnut
Quinoa, Spinach, Edamame, Black bean, Lentils, Avocado, Broccoli, Walnut, Sesame Lime Dressing, Carrot Ginger Dressing.
Shaved parmesan, scrambled eggs, baby spinach, capsicum, olives, falafels, feta
Shaved parmesan, scrambled eggs, baby spinach, cherry tomatoes, sauteed mushrooms
Shaved parmesan, scrambled eggs, baby spinach, olives, capsicum
Rocket, cherry tomatoes, shaved parmesan, broccoli, mushrooms, quinoa, scrambled eggs
Romaine lettuce, falafels, potato, chickpeas, cherry tomatoes, cucumber, capsicum, olives, arabian spiced vinaigrette