Health and Nutrition Education

Dishes For A Complete And Healthy Vegetarian Menu

Dishes For A Complete And Healthy Vegetarian Menu

Are you a vegetarian or have you decided to join this lifestyle? In any case we can help you! Today we guide you to create a simple, nutritious and healthy vegetarian menu. Follow us!

Dishes to get a vegetarian menu

The key to a vegetarian diet is to have vegetables in the main meals and that this is complemented with a portion of protein foods such as legumes or seitan. It is important that, in addition to devising a vegetarian menu without products of animal origin, a healthy diet is sought with healthy fats, whole grains and rich in fruit.

Breakfasts

Breakfast is the most important meal of the day. You will see that there is a lot of variety and that you can play with many ingredients. We give you some options to start the day with energy:

  • Vegetable drink (oatmeal, almonds, walnuts, coconut …) and whole peanut butter toast.
  • Porridge of vegetable drink, half a banana, strawberries, walnuts and rolled oats.
  • Fruit, natural yogurt and muesli.
  • Whole wheat toast with olive oil, soy smoothie with a tablespoon of cocoa powder and fruit.
  • Orange cake and matcha tea.
  • Avocado and tomato toast and coffee with vegetable milk.

Foods

To follow a menu of vegetarian meals , we give you these ideas:

  • Grilled wild asparagus.
  • Lasagna with spinach, raisins and pine nuts.
  • Baked vegetables spread with hummus.
  • Chickpea salad with egg, olives, tomato and corn.
  • Beans sautéed with tofu, quinoa and sun-dried tomatoes.
  • Whole wheat pasta with lentil bolognese.
  • Potato and vegetables with seitan.
  • Pasta salad and soy burger with sesame.
  • Lentils with rice and vegetables.
  • Aubergines stuffed with textured soybeans

For dessert you can opt for a fruit salad or pieces of unique fruit such as strawberries, cherries or an orange. If you prefer yogurt, a soy one is also a great choice.

Dinners

And as for vegetarian dinners, we give you these proposals:

  • Steamed artichokes with a splash of lemon.
  • Tofu garnished with red onion.
  • Broccoli or pea cream.
  • French omelette, with mushrooms or vegetables.
  • Vegetable burger with guacamole and lamb’s lettuce.
  • Miso soup with rice and vegetables.
  • Quinoa sauteed with tofu and seaweed.
  • Grilled tofu with baked potatoes.
  • Couscous with vegetables.
  • Homemade pizza with zucchini and mushrooms.

Tips for a healthy and nutritious vegetarian diet

We ended up giving you some tips to get a quality vegetarian menu. Take note!

  • Pay attention to making up for the lack of animal protein. Protein deficiency in vegetarian diets is usually a common practice. It is essential to enrich the dishes with plant foods rich in protein such as legumes and, if you combine them with rice, for example, they achieve a nutritional contribution equivalent to that of meat and fish.
  • Bet on tofu and seitan as meat substitutes. Thus, you will get a vegetarian diet rich in protein.
  • To benefit from the omega 3 fats that fish would provide you, you should increase the consumption of nuts and vegetable fats. Nuts, peanuts, olive oil, flax seeds, chia … You have many alternatives, take advantage of them!
  • Try to make your daily menu healthy, varied and made up of foods with high nutritional value.
  • Reinvent your vegetarian menu with new recipes. The options are endless and there are more and more proposals for nutritious and delicious vegetarian dishes. Take advantage of your diet!

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