top unique vegetarian diet plan

Health Benefits Vegetarian diets are associated with a number of health benefits. In fact, studies show that vegetarians tend to have better diet quality than meat-eaters and a higher intake of important nutrients like fiber, vitamin C, vitamin E . A vegetarian diet may provide several other health boosts as well. (Food 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 Food to Avoid . There are many variations of vegetarianism, each with different restrictions. Lacto-ovo vegetarianism, the most common type of vegetarian diet, involves eliminating all meat, poultry and fish. Other types of vegetarians may also avoid foods like eggs and dairy. A vegan diet is the most restrictive form of vegetarianism because it bars meat, poultry, fish, eggs, dairy and any other animal products. Depending on your needs and preferences, you may have to avoid the following foods on a vegetarian diet: Meat: Beef, veal and pork Poultry: Chicken and turkey Fish and shellfish: This restriction does not apply to pescetarians. Meat-based ingredients: Gelatin, lard, carmine, isinglass, oleic acid and suet Eggs: This restriction applies to vegans and lacto-vegetarians. Dairy products: This restriction on milk, yogurt and cheese applies to vegans and ovo-vegetarians. Other animal products: Vegans may choose to avoid honey, beeswax and pollen. Sample Meal Plan To help get you started, here’s a one-week sample meal plan for a lacto-ovo-vegetarian diet. Monday Breakfast: Oatmeal with fruit and flaxseeds Lunch: Grilled veggie and hummus wrap with sweet potato fries Dinner: Tofu banh mi sandwich with pickled slaw Tuesday Breakfast: Scrambled eggs with tomatoes, garlic and mushrooms Lunch: Zucchini boats stuffed with veggies and feta with tomato soup Dinner: Chickpea curry with basmati rice Wednesday Breakfast: Greek yogurt with chia seeds and berries Lunch: Farro salad with tomatoes, cucumber and feta with spiced lentil soup Dinner: Eggplant parmesan with a side salad Thursday Breakfast: Tofu scramble with sauteed peppers, onions and spinach Lunch: Burrito bowl with brown rice, beans, avocado, salsa and veggies Dinner: Vegetable paella with a side salad Friday Breakfast: Whole-wheat toast with avocado and nutritional yeast Lunch: Marinated tofu pita pocket with Greek salad Dinner: Quinoa-black-bean meatballs with zucchini noodles Saturday Breakfast: Smoothie of kale, berries, bananas, nut butter and almond milk Lunch: Red lentil veggie burger with avocado salad Dinner: Flatbread with grilled garden vegetables and pesto Sunday Breakfast: Kale and sweet potato hash Lunch: Bell peppers stuffed with tempeh with zucchini fritters Dinner: Black bean tacos with cauliflower rice