Comprehensive Vegetarian Diet Food List

Comprehensive Vegetarian Diet Food List

The vegetarian food list contains all the food appropriate to eat while on a vegetarian diet. On a vegetarian diet, you typically exclude all meat products for consumption.

Other types of vegetarian diets exist, such as an ovo-vegetarian diet; this allows you to eat eggs, while all other meat is excluded.

There is also a variation of the vegetarian diet called the pescatarian diet. This diet excludes all meat except for fish.

On a vegetarian diet, you may alter the strictness with which you cook. Some vegetarians stick rigidly to their diet plan. Others are more flexible and occasionally allow some meat products, usually in small quantities.

Depending on the type of vegetarian diet you’re on, the type of protein you’re allowed to eat regularly may vary. The plant-based foods you can eat remain mostly the same.

1. Vegetables

Vegetables are a vital component of the vegetarian diet. Full of essential nutrients and vitamins like A, C, and E, eating plenty of vegetables is necessary for a vegetarian diet.

On a vegetarian diet, you may eat vegetables such as the following.

  1. Asparagus
  2. Beets
  3. Broccoli
  4. Carrots
  5. Kale
  6. Parsnips
  7. Potatoes
  8. Spinach
  9. Sweet potatoes
  10. Tomatoes
  11. Turnips

Consuming these vegetables, along with other variations, will help you stay healthy while on a vegetarian diet.

The recommended portion size for vegetables is three or four portions a day. It’s essential to eat plenty of vegetables since you will get most of your macronutrients from vegetables.

Vegetables do not contain large amounts of protein. Do not consume vegetables for your daily protein needs.

Your daily healthy fat intake will not be significantly impacted by the vegetables you consume. Most vegetables are low in fat and calories.

2. Fruit

Fruit provides valuable vitamins and nutrients to a vegetarian diet. Most fruits are especially rich in vitamin C, which is necessary to help your body form blood vessels, bone collagen, and muscles.

When you’re on a vegetarian diet, you can eat lots of fruit, such as the following.

  1. Apples
  2. Bananas
  3. Blackberries
  4. Blueberries
  5. Dragon fruit
  6. Oranges
  7. Papaya
  8. Pears
  9. Raspberries
  10. Strawberries
  11. Watermelon

When you’re on a vegetarian diet, you should consume at least one helping of fruit every day. Fruit is not a good source of protein, so don’t rely on it.

Most fruits are very low in fat, except avocado. When planning your daily fat intake for a vegetarian diet, don’t rely on fruit.

3. Protein

Protein is more difficult to consume when you’re on a vegetarian diet. Since vegetarians eat no meat, they must find creative ways to get the recommended amount of protein every day.

Without accessible sources of protein such as red meat and chicken, it’s important to get creative with the protein varieties you consume on this diet.

The best protein options for when you’re on a vegetarian diet include some of the following.

  1. Almonds
  2. Lentils
  3. Nutritional yeast
  4. Peanuts
  5. Pecans
  6. Seitan
  7. Soy products
  8. Tofu
  9. Walnuts

The recommended amount of protein per day for a vegetarian is 56 grams for men and 46 grams for women. Foods like nuts, lentils, and seitan will be a significant source of protein daily.

You can also intake a good number of healthy fats from your protein. Nuts, in particular, are a good source of healthy fats, as well as tofu.

4. Grains

Variety is an important part of any plant-based diet. That means consuming different grains on a daily basis will help you maintain a balanced diet as a vegetarian.

Here are some of the grains you can eat as a vegetarian.

  1. Barley
  2. Brown rice
  3. Corn
  4. Millet
  5. Oats
  6. Quinoa
  7. Whole wheat

Consuming healthy grains regularly will give you healthy carbs, a good dose of fiber, and plenty of riboflavin.

It is recommended that you consume at least three servings of grains every day while on a vegetarian diet.

Certain grains like quinoa and oats have a good amount of protein. You can supplement your protein intake with healthy, protein-rich grains.

Whole grains contain a small number of healthy fats, but you will get more healthy fats from things like nuts and tofu.

5. Legumes

Legumes are an essential piece of any balanced diet, and they are accommodating to a vegetarian diet.

Legumes contain critical antioxidants that help you fight disease and prevent cell damage. They are also rich in protein and fiber.

Here are some excellent legume options for vegetarians.

  1. Chickpeas
  2. Great northern beans
  3. Green beans
  4. Kidney beans
  5. Lentils
  6. Lima beans
  7. Navy beans
  8. Peanuts

Have at least one serving of legumes a day on a vegetarian diet. They will serve as a significant source of good protein and healthy fats.

6. Nuts

Nuts are another important option for anyone who wants a well-balanced diet. They are rich in healthy fats, protein, and other nutrients your body needs on a vegetarian diet.

Add nuts such as these to your vegetarian diet.

  1. Almonds
  2. Brazil nuts
  3. Cashews
  4. Hazelnuts
  5. Pecans
  6. Pistachios
  7. Walnuts

On a vegetarian diet, you should have one serving of nuts per day to supplement your need for protein and healthy fats.

7. Seeds

Seeds are an important and often overlooked addition to any diet. In addition to nuts, seeds are a good way to incorporate plant-based protein and healthy fats into your diet.

Seeds are also rich in fiber and vitamins. Try these seeds in your vegetarian diet.

  1. Amaranth
  2. Chia seeds
  3. Flax seeds
  4. Hemp seeds
  5. Pomegranate seeds
  6. Pumpkin seeds
  7. Sesame seeds
  8. Sunflower seeds

Consume two servings of seeds per day on a vegetarian diet. They are an excellent source of lean protein and healthy fats such as polyunsaturated plant oils.

Your daily intake of protein and healthy fats will benefit by adding seeds.

8. Healthy Fats

Consuming enough healthy fats on a vegetarian diet is important for staying healthy and fit.

Healthy fats give your body energy; they protect your organs and help your body absorb good nutrients. They also help support necessary cell functions.

Consuming the right kind of healthy fats is necessary for a vegetarian diet, like the healthy fats contained in some of these food items.

  1. Avocado
  2. Chocolate
  3. Coconut oil
  4. Nuts
  5. Olive oil
  6. Seeds
  7. Soybeans
  8. Tofu

Healthy fats should take up about 25% of your daily food intake. These foods are also high in protein.

9. Herbs/Spices

Herbs and spices are more important for making your food taste interesting than giving you large amounts of important nutrients.

On a vegetarian diet, you can eat most herbs and spices.

  1. Basil
  2. Cinnamon
  3. Cumin
  4. Curry powder
  5. Dill
  6. Fenugreek
  7. Marjoram
  8. Pepper
  9. Rosemary
  10. Sage
  11. Salt

Adding herbs and spices to your vegetarian diet will not significantly impact the number of healthy fats and proteins you regularly consume. You can add as many herbs and spices to your vegetarian meals.

How To Prepare a Meal Plan for Vegetarian Diet

Finding a good vegetarian meal plan will make living life as a vegetarian easier. Creating a meal plan every week will give you options and clear guidelines to follow.

Consider these things when you’re following a vegetarian meal plan.

  1. You should still consume 2000 calories per day
  2. Recommended protein intake is 56 grams for men and 46 grams for women. To see high-protein foods, check out the list.
  3. About 20% of your diet should be healthy fats. You can consume these from high-fat healthy foods.
  4. You need about 100-150 grams of carbs each day. Check out high-carb foods.

Avoid processed foods that are high in saturated fats. Shop for whole foods that are rich in vitamins, fiber, protein, and other necessary nutrients.

To prepare a vegetarian meal plan, make a detailed shopping list. Prepare your food ahead of time, so you never have to settle for quicker options.

You can eat dessert on a vegetarian diet. It’s easy to find plant-based options or make dessert yourself at home.

Make sure you supplement plenty of protein to account for the lack of meat in your diet.

A vegetarian food list is not expensive. If you buy organic fruits and vegetables, they will be more expensive. However, you will not purchase meat. This will make your grocery bill cheaper.

How Many Calories Can You Eat While on a Vegetarian Diet?

While on a vegetarian diet, you can eat about 2000 calories a day. If you want to lose weight, cut 500 calories out of your daily intake. Or add exercise into your daily routine and cut fewer calories.

Vegetarians can also add calories to a 2000-calorie diet. If you want to gain muscle while on a strict vegetarian diet, add extra protein to your diet.

Vegetarians need a lot of plant-based protein. A vegetarian protein food list will help anyone living a vegetarian lifestyle keep track of the best ways to consume protein daily.

How Much Fat Should You Consume Daily on a Vegetarian Diet?

Eating lots of high-fat healthy foods will help you maintain a balanced diet as a vegetarian. Since most vegetarian diets come from whole foods, it’s easy to find healthy fats from a vegetarian diet food list.

The general recommendation for daily fat consumption is 95 grams for males and 70 grams for females. For vegetarians, healthy fats should make up between 20-35% of your daily caloric intake.

Vegetarians need healthy fats for bodily energy and the support of cell function. Healthy fats protect your body’s organs and help with the absorption of nutrients. They also play a critical role in hormonal health.

How Much Protein Should You Consume Daily on a Vegetarian Diet?

Eating high-protein foods as a vegetarian is critical for a balanced diet. You can eat enough protein on a daily basis without needing meat as a vegetarian, but planning is essential.

The daily protein intake for vegetarians is 56 grams for men and 46 grams for women. Vegetarians who want to lose weight and gain muscle should add more protein to their daily diet.

Protein is critical to helping your body repair its cells and create new ones. Muscle growth relies heavily on protein, and protein serves as the building block of bones, cartilage, and skin.

Another important role of protein is carrying oxygen through your blood.

How Many Carbs Should You Consume Daily on a Vegetarian Diet?

High-carb foods for vegetarians help provide needed antioxidants, minerals, fiber, and vitamins to a balanced diet.

Vegetarians should consume between 100-150 grams of carbs per day. Good carbs help vegetarians maintain healthy energy levels.

Carbs are often cut from weight-loss diets, but they serve an important role in the function of your body. If you’re trying to lose weight, consider exercising more before cutting important carbs from your diet.

If you start exercising and still struggle to lose weight, a low-carb diet might be the next step.

What Are the Low Carb Foods To Add to Vegetarian Diet Food List?

If you need to eat a low-carb vegetarian diet, there are plenty of ways to consume the needed amount of protein and fat without overdoing it on the carbs.

Consider these low-carb foods.

  1. Almonds: 6 grams of carbs per serving
  2. Avocado: 12 grams of carbs per serving
  3. Chia seeds: 12 grams of carbs per serving
  4. Cottage cheese: 8 grams of carbs per serving
  5. Blueberries: 9 grams of carbs per serving
  6. Eggplant: 5 grams of carbs per serving
  7. Kale: 7 grams of carbs per serving
  8. Non-fat Greek yogurt: 5 grams of carbs per serving
  9. Olive oil: 0 grams of carbs per serving
  10. Raspberries: 15 grams of carbs per serving
  11. Soybeans: 17 grams of carbs per serving
  12. Spinach: 3 grams of carbs per serving
  13. Tofu: 2.3 grams of carbs per serving

Doing a low-carb vegetarian diet might be good for people who are trying to lose weight.

Cutting all carbs should be done with extreme caution since most fruits and vegetables contain carbs along with necessary vitamins and other nutrients.

Consuming low-carb food can be done in any style. You can eat these foods raw, cook them, or add them to recipes.

What Is the List of Foods Vegetarians Can’t Eat?

Vegetarians eat strictly plant-based diets. Any food that comes directly from an animal or is made with animal by-products is off-limits for a vegetarian.

Some vegetarians are less strict about eating dairy products or eggs. If the greater concern is animal protein, then vegetarians can consume things like cheese, butter, and milk without breaking their vegetarian diet.

For strict vegetarians, these are foods that you cannot eat.

  1. Beef
  2. Butter
  3. Cheese
  4. Chicken
  5. Cream
  6. Duck
  7. Egg
  8. Fish
  9. Honey
  10. Lamb
  11. Mayo
  12. Milk
  13. Pork
  14. Seafood
  15. Shellfish

Cutting these foods from your diet also means cutting anything that contains them. Generally, vegetarians cannot eat anything that comes from an animal.

Is Vegetarian Diet Food Expensive?

Vegetarian diet food is not all expensive. It consists mostly of whole foods like fruits and vegetables. Other foods like oats, peanuts, whole wheat products, and chocolate are affordable and easy to find.

Some vegetarian diet foods, like various seeds and nuts, can be more expensive. Tofu and soybeans may be reasonably priced but are not as easy to find at a local grocery store.

What Are Other Diets That Have a Similar Food List to a Vegetarian Diet?

Other diets have similar food lists to a vegetarian diet.

  1. Ketogenic diet
  2. Flexitarian diet
  3. Macrobiotic diet
  4. Pescatarian diet
  5. Vegan diet

The vegan diet is most similar to a vegetarian diet. It eliminates all animal by-products completely, as well as animal fat and protein.

The ketogenic or keto diet can also be very similar to a vegetarian diet. The keto diet focuses on high fats and low carbs. The diet can easily adapt to fit a vegetarian lifestyle.

A vegetarian keto food list includes items like the following.

  1. Low-carb plant-based proteins like tofu
  2. Low-carb veggies like zucchini, asparagus, and celery
  3. Nuts such as almonds and pecans
  4. Plant-based fats like avocados or olive oil
  5. Seeds that are fatty and low in carbs

How Does the Vegetarian Meal List Differ From the Keto Vegetarian Meal List?

The main way a vegetarian meal list differs from a keto vegetarian meal list is that the keto vegetarian meal list always contains eggs and dairy products.

Some vegetarians exclude eggs and dairy products since they come directly from animals.

A keto diet requires lots of healthy fats, primarily found in dairy products. A keto vegetarian diet includes all the necessary plant-based foods, as well as.

  1. Butter
  2. Cheese
  3. Cream
  4. Eggs
  5. Milk
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