Foods to Eat

A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats and proteins.

To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh, tofu and seitan.

If you follow a lacto-ovo-vegetarian diet, eggs and dairy can also boost your protein intake.

Eating nutrient-dense whole foods like fruits, vegetables and whole grains will supply a range of important vitamins and minerals to fill in any nutritional gaps in your diet.

A few healthy foods to eat on a vegetarian diet are:

• Fruits: Apples, bananas, berries, oranges, melons, pears, peaches
• Vegetables: Leafy greens, asparagus, broccoli, tomatoes, carrots
• Grains: Quinoa, barley, buckwheat, rice, oats
• Legumes: Lentils, beans, peas, chickpeas.
• Nuts: Almonds, walnuts, cashews, chestnuts
• Seeds: Flaxseeds, chia and hemp seeds
• Healthy fats: Coconut oil, olive oil, avocados
• Proteins: Tempeh, tofu, seitan, natto, nutritional yeast, spirulina, eggs, dairy products

SUMMARYA healthy vegetarian diet includes a variety of nutritious foods like fruits, vegetables, grains, healthy fats and plant-based proteins.