The Vegetarian Meal Plan

Yes! In fact, substantial scientific research links a plant-based eating pattern with better health and longevity. That said, at Sunbasket we recognize that there is no one-size-fits-all take on healthy eating––everyone's needs are different and it's important to consider the whole person, as well as other contextual factors. Pregnancy, activity level, GI conditions that may cause nutrient malabsorption, and other considerations may require increased attention to meet nutritional needs through a vegetarian meal diet. We encourage you to work with a registered dietitian and health professional to find a dietary pattern that best supports your unique needs.

You better be-leaf it! A vegetarian eating pattern that embraces high quality, wholesome ingredients is absolutely beneficial for your health. In fact, plant-based foods such as fruits, vegetables, beans, legumes, nuts, and seeds tend to be the most nutrient-dense foods out there, delivering the most nutritional bang-per-bite. Not only are plants loaded with micronutrients like vitamins, minerals, antioxidants, and phytonutrients, they are also full of fiber, which supports healthy digestion and feeds your gut-friendly bacteria, boosting mood, immunity, and more. (To immunity, and beyond!)

Our Vegetarian meal plan relies on a variety of plant-based protein sources such as legumes (beans, peas, lentils, and soy-based foods such as tofu, edamame, and tempeh), whole grains, nuts, seeds, nutritional yeast, as well as eggs and dairy (such as yogurt or cheese), and... truckloads of veggies! It’s a surprise to many people, but all vegetables contain some amount of protein. One cup of cooked spinach, for example, has more than 5 grams of protein per cup. (That whole Popeye-getting-buff-from-spinach thing was no joke, huh?) When following a vegetarian eating pattern, the protein in your diet comes from a variety of sources that collectively add up.

We see what you did there––how do you “meet” them...meet/meat...very funny, you vegetarian, you. But seriously folks, vegetarian-friendly sources of calcium include dairy products like yogurt and cheese, and non-dairy products (which are often fortified with calcium), greens (such as broccoli, kale and collards), pulses (peas, lentils, beans, and including soybeans, tofu, and tempeh), and some nuts and seeds (like almonds and sesame seeds or tahini). As for Vitamin B12, this nutrient is most commonly found in animal products, and can be found in eggs and dairy. Additionally, many grain products (breads, cereals) are fortified with Vitamin B12. Nutritional yeast, a popular vegetarian-friendly condiment known for its tangy, cheesy punch of flavor, also delivers Vitamin B12. (Speaking of, we formally apologize for that cheesy punch of flavor that began this paragraph. We were just horseradishin’ around.)

Yes! Milk and dairy products like cheese, yogurt, kefir, and ice cream are included in a vegetarian meal diet––just not vegan.

Eggs are also included on a vegetarian diet (but, again, not vegan) and are a good source of protein. One egg has varying amounts of 13 essential vitamins and minerals plus 6 grams of high-quality protein. Eggs are often a staple of a high protein vegetarian diet.

Our Vegetarian plan does not include fish. We do offer a Pescatarian meal plan, which mirrors the guidelines of the Vegetarian meal plan, but with the addition of fish. Our Pescatarian meal plan can be found here. Tell your friend; she might dig it.

Every body is different. Some may lose weight, some may gain weight, some may stay the same. Research shows that health-promoting behaviors, independent of weight, are the real drivers of optimal well-being. This means that we can improve our health, no matter our shape or size, by adopting health-promoting behaviors under our direct control––such as eating more plants! Will cutting out meat make you lose weight? Maybe, maybe not. But the real goal here is health promotion, and eating more plants will certainly support that. Go for the green!