Eat More Plant Based Meals PDF
Eat More Plant Based Meals PDF
Eat More Plant Based Meals PDF
Stay informed on nutrition. Fruits and vegetables are good for you. Just because
Read about plant-based nutrition from reliable sources you are a vegetarian doesn’t mean this is any less true!
(see resource list below). If you are going strictly vegan Every meal should have a fruit or vegetable. Find the
(eliminating all animal foods) make sure you are getting ones you like best and always have them on hand.
a reliable source of vitamin B12, which is found only in Broccoli and kale are nutrient-dense and easy to cook.
fortified plant foods like breakfast cereals, breads, and They can easily be sautéed with garlic and onions and
some soy milks, meat analogues and energy bars. served over pasta with marinara sauce or added to rice
and beans.
Involve the people around you. Nut butters are amazing. They can be added to
Cook, shop and plan with others. Invite friends over for breakfast foods, fruit and even as a base for plant-
a vegetarian feast. Involving friends and family with based sauces. Healthy fat, nutrient-dense and low-cost,
your dietary change makes it easier, more fun and more nut butters can be a key component to your plant-
likely to last. Just like there are benefits of exercising based diet. Peanut is great but try others like almond,
with a friend or a group, eating is no different. sunflower and sesame!
Find other vegetarians and vegans!
Most will be super excited to share their favorite foods,
Online
recipes and restaurants. There are many types of VN DPG: vegetariannutrition.net
vegetarians with varying food preferences, so talk to as See our Resources on Vitamin B12, Soy, Calcium and other hot topics
many as possible! Check out local vegetarian and vegan
International Vegetarian Union: ivu.org/recipes/
meet-ups and groups.
Vegetarian Resource Group: vrg.org/recipes
Nutrition Tips Veg Web: vegweb.com
Save time. While dried beans and fresh produce may Meatless Monday: meatlessmonday.com
be ideal, don’t hesitate to use canned beans and frozen Plant Based on a Budget: plantbasedonabudget.com
fruits and vegetables. It saves time and is still healthier
and cheaper than ordering take-out. Books by Registered Dietitians
Become familiar with a variety of grains. Pasta and
rice are common, but have you tried rice noodles, Vegan For Life - Ginny Messina and Jack Norris
quinoa or barley? Keep a number of these on hand and The Idiot’s Guide to Plant-based Diets - Julieanna
if you are pressed for time, start cooking them as soon Hever
as you get home. Then decide what you are going to Plant-powered Diet - Sharon Palmer
eat with them.
Appetite For Reduction - Isa Moskowitz and Matt
Beans, beans, the magical fruit. Okay, so they aren’t Ruscigno
fruit but they sure are magical! Soy is popular with
vegetarians, comes in numerous forms and can be See vegetariannutrition.net for an ongoing list
prepared in an infinite number of ways. And don’t
forget about lentils, chickpeas, pinto and black beans, * Poll: http://www.vrg.org/blog/2012/05/18/how-often-do-
americans-eat-vegetarian-meals-and-how-many-adults-in-the-u-s-
which should be included on a daily basis. Try adding
are-vegetarian/
chickpeas to pasta dishes or cooking your own pinto
beans with onions and garlic for burritos. If beans are
new to you, add them to your diet slowly to help with
digestion.
RD Resources are a project of the Vegetarian Nutrition Dietetic Practice Group. More topics available at
www.VegetarianNutrition.net. Professional resources also available for members at www.VNDPG.org. © 2013 by VN DPG.
Written by: Matt Ruscigno, MPH, RD
Expires December 2018.