A vegetarian diet excludes all animal products, including seafood. Most vegetarians eat dairy products and eggs. Nonetheless, some people prefer to eliminate dairy and eggs.
Adapting to this eating habit may require some adjustment, depending on the plan you select. The standard American diet, commonly referred to as the western diet or the SAD, is characterized by its heavy reliance on meat, processed meat, butter, full-fat dairy products, eggs, fried foods, refined cereals, and sugary drinks. Several nutritionists advise adopting a plant-based diet gradually.
For instance, some individuals find success by abstaining from meat one day per week. It’s simple to find support, advice, and recipes for Meatless Mondays online. You can begin to eliminate meat from your diet on other days of the week after you are comfortable with eating a plant-based diet once per week.
Some find it beneficial to start with a flexitarian diet. A modified vegetarian diet, known as a flexitarian diet, permits you to eat meat occasionally. You can entirely switch to a vegetarian diet if you so wish once you are at ease with the flexitarian eating approach.
Whatever approach you decide on, keep in mind that it will take some time for you to get accustomed to this lifestyle. To get used to your new eating regimen, try out different dishes, enlist the help of friends and family, and utilize as many resources as you can.
Nutritional Concerns
There are specific nutrients that need to be addressed if you decide to become a vegetarian and stop eating animal products or their byproducts.
Iron
In order to create hemoglobin, which delivers oxygen to the blood and muscles, iron is a mineral that is required. Heme iron, which is excellent for absorption, is found in animal products. Iron from plants is non-heme iron, which is best absorbed by the body when consumed by vegetarians in combination with meals high in vitamin C, retinol, or carotene.
Calcium
For healthy bones, muscles, blood clotting, and neurons, calcium is an essential vitamin. Vegans and vegetarians are susceptible to calcium deficiencies, particularly during the growth phase. Kale, white beans, spinach, and calcium-fortified milk substitutes are examples of vegetarian calcium-rich foods.
B12 Vitamin
This vitamin is necessary for the health of DNA, red blood cells, and nerves. The only source of vitamin B12 is animal products. It will be crucial to take a supplement if you’re not going to eat any meat byproducts.
Calorie Targets
It’s a good idea to monitor your calorie intake to make sure it corresponds to your calorie needs when you are making any dietary adjustments.
According to studies, people who eat a vegetarian diet often take in fewer calories than people who consume an omnivore diet (diets that have no restrictions). Due to the fact that vegetarian diets exclude foods like meat and (sometimes) dairy, which tend to be higher in fat and calories, this calorie reduction usually occurs spontaneously.
Use a calorie calculator to check if your vegetarian diet is providing the proper quantity of calories. Simply enter your height, weight, degree of activity, and desired weight gain or decrease. The calculator delivers a tailored estimate of the number of calories you need.
When you eat more vegetables on a healthy vegetarian diet than you do on a standard western diet, you might find that maintaining hydration is simpler. Almost 90% of the weight of many fruits and vegetables that we eat is made up of water. Increasing your fruit and vegetable intake can really help your body maintain a good water balance, according to studies done on kids. This is crucial because children are more likely to become dehydrated because a larger percentage of their bodies is made up of fluid.
Elderly persons, particularly those over 65, are also in danger. Fruits, fruit juices, and vegetables have been demonstrated to be crucial in keeping elderly residents in long-term care facilities hydrated.
You should also be aware that if you’re converting from an omnivorous diet to a plant-based vegetarian diet, you’ll need to drink extra fluids to make up for the higher fiber intake in order to avoid constipation. You might need to change up a few of your go-to beverages depending on the vegetarian diet you select.
Dairy products (including milk, cream, and beverages made with yogurt) are not allowed on a vegan diet. Nut milk, however, can be a good substitute. The majority of grocery stores provide a variety of milk substitutes, including soy milk, cashew milk, almond milk, coconut milk, and others.
Grocery Essentials
Changing your diet frequently necessitates altering your grocery-buying routine. You won’t spend much time in the meat and seafood aisle on a healthy vegetarian diet, but you will spend a lot of time in the produce aisle. To get the items you need to be healthy, you can even think about trying a different kind of market, like a farmer’s market or health food store.
A good suggestion is to think about signing up for a CSA, or community-supported agriculture program, to keep your grocery bills down and to support your neighborhood farmers. Some CSAs drop off vegetable bundles at your home, while others require that you pick them up at a certain place.
Choosing seasonal fruits and vegetables at your local market is another alternative if money is an issue. This not only helps to keep prices down, but it’s also a terrific opportunity to try out different dishes and flavors. Try lychees or mangos in the spring, for instance. Try squash or sweet potatoes in the winter.
Bulk Meals
Consider purchasing grains, nuts, or seeds in larger quantities. By simply making the purchases you actually need, you can save money. Also, these meals typically cost less because packing expenses are avoided. In the bulk section, look for the following things:
- Sunflower, sesame, hemp, flax, and chia seeds
- Oats, barley, quinoa, farro, bulgur, and other whole grains
- Tree nuts such as almonds, cashews, pistachios, and others.
- Pulses, nuts, and other types of legumes
- Calcium-rich dried figs are one type of dried fruit
Beans, chickpeas, and lentils are all excellent sources of iron. They can be found in the canned goods aisle or the bulk department. Oats and amaranth are two whole grains that also contain iron, so make sure to buy plenty of them, so you always have them on hand for recipes.
Although some retailers also carry it in other departments, you might also find nutritional yeast in the bulk section. Since nutritional yeast contains B vitamins, especially B12, which is occasionally lacking in vegetarian diets, it can be healthy for someone following a vegetarian diet and can be added to your favorite recipes (such as soup or pasta meals). Nutritional Yeast: Health Benefits and Nutritional Information
Choosing
Choose fruits and vegetables that have the vitamins and minerals in your diet that are likely to drop when you stop eating animal products. Choose foods high in calcium like kale, figs, broccoli, broccoli rabe, or okra. Moreover, eating foods high in protein, such as spinach, alfalfa sprouts, or asparagus, will help you keep your muscle mass.
Another food to stock up on in the produce section is mushrooms. Mushrooms offer a tasty, meaty substitute if you find it difficult to eliminate beef from your meals.
Additional wholesome fruits and vegetables to take into account are:
- The Sweet potato
- Greens like mustard or collards
- Leafy greens such as arugula, Swiss chard, and others
- Bok Choi
- Cabbage
- Eggplant
- Spiralized squash
- Oranges
- Apples
- Avocado
- Tomato
- Berries high in fiber, such as raspberries
You might also wish to look through the produce department’s fresh herb section. You can lessen your reliance on the salt shaker by learning to flavor your cuisine using fresh herbs such as basil, rosemary, dill, or other herbs. The produce aisle also sells fresh ginger. Use it in salad dressings, tea, and veggie stir-fry recipes.
Frozen Foods
In the freezer department, you’ll discover a large selection of vegetarian microwaveable meals, meat replacements, and other quick fast-food options. For individuals who eat a vegetarian diet, there are also plenty of frozen delicacies prepared without dairy. For instance, ice cream made from nuts or coconut might sate your sweet taste while also perhaps offering a small boost of protein.
Remember that even while these convenience meals are allowed in your new vegetarian diet, they don’t necessarily offer a balanced diet. Some of them have too much total fat, saturated fat, sugar, and salt. Although having them on hand may be useful, for the best nutrition, think about storing up on less processed frozen meals, such as:
- Unthawed soybeans (edamame)
- Vegetarian soups in the freezer
- Berries, pineapple, and other fruits that are frozen for smoothies and other recipes
- Veggies that have been frozen, including Brussels sprouts, spinach, or peas
- Whole-grain frozen bread, waffles, or other baked products
Dry goods, canned goods, and cereals
Beans and fortified cereal are just a couple of the nutrient-dense vegetarian options you may find in the grocery store, located in the middle aisles. When buying legumes, try getting the dry type rather than canned goods, as certain canned goods are heavy in salt.
- Black beans
- Mung beans
- Brown beans
- Whole grain food
- Dried spices and herbs
- Rolled oats
- Tahini
- Vegetable oils
- Wheat-based crackers
- Vegetarian soups like tomato or bean soup
- Made from soy, rice, or pea protein, protein powder
When buying cereal, try to opt for brands that are enriched with vitamin B12. This nutrient is often missing in vegetarian diets because it is more commonly found in meat and seafood. However, eating fortified meals like cereal can help you meet your necessary daily consumption.
Also, you might want to check the dry goods department for Ezekial bread (although sometimes it is sold in the freezer section). Because it is prepared with sprouted grains and lentils, this bread is well-liked. Each slice has four grams of protein in addition to essential minerals, including B vitamins, zinc, calcium, and iron—nutrients that are especially crucial for vegetarians.
Refrigerated Section
In this section, you can stock up on dairy and eggs if you’re a vegetarian. Your intake of calcium and protein can be increased by eating foods like Greek yogurt, cheese, milk, and cottage cheese.
If you don’t eat dairy, check for these substitute foods on the chilled aisle:
- Nut milk
- Vegan cheese
- Coconut cream
- Vegetarian yogurt (such as coconut yogurt)
- Calcium-fortified orange juice
- Tofu
- Hummus
- Kombucha
- Fermented foods like miso paste or sauerkraut
Look for soy milk or other milk substitutes that have been fortified with calcium or other vitamins and minerals, such as B12, when making your selection.
Recipe Concepts
Many resources are available to teach you how to prepare vegetarian meals as a result in the popularity of plant-based diets. You have control over the ingredients when you prepare your own meals at home, so you can include foods that improve nutrition and reduce salt, sugar, and saturated fats.
Breakfast
Start your day with filling breakfasts that are high in protein and fiber.
Whole Grain Tiny Berry Crisps
Omelet with Californian Summer Vegetables
Pumpkin Pie Maple Buckwheat Groats
Dinner and Lunch
Instead of meat-based meals like sandwiches, steak, or hamburgers, choose hearty, savory foods that will fill you up.
Sweet Potato Stuffed with Kale and Lentils
Indian Stew with Potato and Lentils
Vegetarian Bean, Cheese, and Vegetable Enchiladas
Snacks
Increase your protein and fiber consumption with nutritious snacks.
Roasted Chickpeas with Cumin and Lime
Oat Crackers with Pepper and Parmesan
Spicy, Healthy Edamame Dip
Dessert
Enjoy sweet foods, whether they include dairy or not.
Dessert of Frozen Cappuccino Granita
Mousse with Pumpkin Cheesecake
Almonds Coated in Coffee
Creating and Planning Meals
On a vegetarian diet, cooking some dishes in advance will help you stay healthy and full. You may reduce your reliance on processed microwaveable foods by having wholesome plant-based meals and snacks on hand.
Lentils and beans can be soaked and prepared in advance. Once or twice a week, prepare a batch or two, then store them in the refrigerator so you can take out a handful to add to soups, stews, salads, or on top of grains. Beans and lentils can be frozen for around six months if you prepare too much.
Oats require less time to prepare in the morning if you soak them overnight. Simply combine your preferred additions—such as fruit, seeds, or nuts—with the oats, cover them, and store them in the fridge.
The front shelves of your refrigerator should always have single-serving containers of chopped fruits and vegetables so that when you get hungry and start to graze, you will see them right away.
Store single-serving packets of peanut butter in your pantry, either store-bought or homemade. Put them in your briefcase or day bag, so you always have a quick snack on hand.
When switching to a vegetarian diet, you might also want to learn how to cook with tofu. The meal is a common ingredient in vegetarian and vegan kitchens; however, it is not commonly consumed by people who follow a traditional western diet.
You can get tofu in firm, soft, or silky varieties. It adds versatility to your recipes because of the variety of consistencies. Smoothies and pudding can simply be made with silken tofu. Stir fry or grill firm tofu as a meat replacement. You can include soft tofu in batters or soups.
A Final Statement from Doc T. Elliott
Becoming a vegetarian was difficult for me at first, but it’s vital to be kind to yourself while you cut out meat and perhaps dairy from your diet. Use online tools, cookbooks, vegetarian periodicals, and even your neighborhood grocer’s knowledge to help with the process. Your local market’s produce manager might be able to provide you with information on seasonal produce and even offer recipes.
Moreover, keep in mind that you have choices when making the shift. Flexitarians benefit from eating largely plant-based foods while occasionally indulging in meat or fish. In the end, you’ll probably discover that eating vegetarian food may be satisfying and delightful. Also, you’re likely to benefit from the health advantages of a plant-based diet if you make wise vegetarian food selections.