How To Fill Your Diet With Good Nutrition If You Are Vegetarian?

A good vegetarian diet should incorporate a good mix of nutrient-dense fruits, vegetables, grains, good fats, fiber, and highly biological protein. It should also have complex carbohydrates, soluble fiber, omegas, calcium-rich foods, liquids, minerals, B12, and vitamin D3.

A vegetarian diet, as we all know, does not include meat, fish, or poultry. We mostly opt to be vegetarians, maybe for religious or personal reasons. Most of the time, vegetarians have a very common deficiency, which is B12, as they do not have enough options available. So, they can try fortified cereals, milk, almonds, cheese, and aloe vera juice. mushrooms, spirulina, chlorella, and nutritional yeast. Sometimes they are even found low in vitamin D3 levels.

Below are some of the foods that are high in nutrition that should be incorporated into your vegetarian diet:

  • Good Proteins: Soya, tofu, lentils, chickpeas, cauliflower, nuts, spinach, broccoli, seeds, beans, oatmeal, nut butter, Greek yogurt, pumpkin seeds, goji berries, figs, kale, avocado, Brazil nuts, almonds, walnuts, mushrooms, sweet potato, quinoa, hemp seeds, and barley grass.
  • A Few Complex or Good Carbohydrates: Vegetables: asparagus, beetroot, broccoli, cabbage, carrots, and cauliflower.
  • Wholegrains: Buckwheat, Millets, Oats, Quinoa, Brown Rice
  • Legumes: lentils, peas, beans, soybeans, and chickpeas
  • Fruits: apple, apricot, banana, blueberry, mango.
  • High-fiber foods: Lentils, sprouted peas, figs, okra, coconut, chia seeds, chickpeas, flax seeds, and peas.
  • Good calcium sources: Cauliflower greens, drumstick leaves, okra, cauliflower, kale, broccoli, and green beans.

Also, finding good vegetarian recipes can sometimes be a challenge. Some tips below to make your meals more nutrient-dense:

  •  You can try to make nutritious puris or chapatis at home by putting vegetable purees like beetroot or spinach in them or leftover daals. 
  •  Incorporate lots of nutrient-dense vegetables in curries and sabji’s at home. 
  •  Make fruit and nut milkshakes and have infused waters during the summer. 
  •  Make your own energy bars at home by mixing dates, assorted nuts, a trail mix of seeds, and ghee. 
  •  Try homemade muthias made from wholegrain flour and Sekelo Lot (a traditional Gujarati flour made by roasting assorted dals, wheat, and rice). You can make a delicious pudla (a vegetable omelet) by adding cucumber or any green vegetable.
  •    You can make hariyali pav bhaji using only green vegetables. 
  •    Make ready to use hummus and nut butters. 
  •    Sindhi curry is a perfect example of a nutritious meal, as it has a mix of assorted vegetables and tomatoes, besan, and ghee. 
  •    Make a nice cuppa of warm broccoli and walnut soup or green pea creamy soup during the winter. 

Some good, nutritious vegetarian meal ideas are:
1. Vegetable Sandwich 
2. Methi Thepla
3. Cauliflower paratha
4. Whole grain muthiya
5. Sweet potato sheera (sugar-free)
6. Sprouts salad or brown chanasalad
7. Ragi Dosa or porridge
8. Palak Daal
9. Brown Rice Pilaf
10. Broccoli or green pea soup.
11. Hummus
12. Dips
13. One pot meal of millet khichdi with vegetables
14. Quinoa
15. Sarson da Saag
16. Moong Dal Chilla
17. Makhana Halwa (sugar-free)
18. Chole Paratha
19. Rajma
20. Cauliflower greens (bhaji or radish greens (sabji)
21. Rasam

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