Vegetarian, Whole Foods Nutrition Plan

This guide introduces you to our vegetarian meal plan. It has been designed to meet your nutritional needs and promote appropriate weight loss. Well planned vegetarian diets are simple, nourishing and may provide health benefits for the prevention and treatment of certain diseases. A healthy vegetarian diet is rich in vegetables, fruits, whole grains, legumes, soy products, nuts and seeds. The foundation of a healthy vegetarian diet begins with nutritious, whole foods and includes a diverse mix of tastes and textures.

Understanding the Role of Protein in a Vegetarian Diet

Proteins are made up of amino acids which are the building blocks for many of our body's structures. These building blocks include both essential and nonessential amino acids. Essential amino acids are those that our body cannot produce on its own, therefore are essential to get from the foods we eat. While plant foods contain all the essential amino acids, most are low in one or two, making them a less precise match to our protein needs. For this reason, vegetarian diets rely on a variety of food groups to provide adequate protein in the diet.

It is important to eat a variety of plant foods, especially legumes and grains, to ensure we are getting enough of these important building block to keep our body going strong. Quinoa and soy contain all essential amino acids in ideal amounts, while legumes, grains, nuts and seeds, and even vegetables contain varying mixtures of both essential and nonessential amino acids. It is important to eat a variety of foods from each food group for vibrant health!

Protein-Rich Plant Foods

Serving

Legumes (cooked)

Calories (kcal)

Protein (g)

1/2 cup

Lentils

115

8.9

1/2 cup

Split Green Peas

114

8.2

1/2 cup

Pinto Beans

122

7.7

1/2 cup

Red Kidney Beans

112

7.7

1/2 cup

Chickpeas

134

7.3

1/2 cup

Black Beans

120

7.6

1/2 cup

Black-eyed Peas

99

6.6

Serving

Soy Foods

Calories (kcal)

Protein (g)

1/2 cup

Lentils

104

9

3 oz

Split Green Peas

170

16

4 oz

Pinto Beans

100

11.3

8 oz

Red Kidney Beans

101

9

Serving

Vegetables

Calories (kcal)

Protein (g)

1 cup

Spinach, cooked

41

5.4

1/2 cup

Peas, cooked

67

4.3

1 cup

Asparagus

40

4.3

Serving

Grains

Calories (kcal)

Protein (g)

1/2 cup

Kamut, cooked

104

9

1/4 cup

Wheat Berries, uncooked

170

16

1/2 cup

Quinoa, cooked

100

11.3

1/2 cup

Old Fashioned Oats

101

9

Serving

Seeds

Calories (kcal)

Protein (g)

1/4 cup

Pumpkin Seeds

180

9

3 TBSP

Flax Seeds

140

6

1/4 cup

Sunflower Seeds

190

7

1 ounce

Chia Seeds

138

4.7

Serving

Nut

Calories (kcal)

Protein (g)

2 tablespoons

Peanut Butter

200

8

1/4 cup

Almonds

160

6

1/4 cup

Pistachios

170

6

1/4 cup

Hazelnuts

170

4

1/4 cup

Walnuts

190

4

1/4 cup

Cashews

160

5

Benefits of a Vegetarian Diet

Reduce the risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity

Vegetarian diets are naturally low in saturated fats and cholesterol and naturally high in fiber, phytochemicals and antioxidants and these dietary factors contribute to the reduction of chronic disease

Getting Started

It is important to understand exactly what it means to follow a vegetarian diet. A vegetarian diet can sometimes be confused with a pescatarian diet or a vegan diet. In all of these eating plans animal protein, such as meat: poultry, wild game, and meat derived products, are avoided.

A vegetarian diet may include eggs, dairy products, and honey while a vegan diet does not. Vegan diets restrict all animal derived foods. A pescatarian diet is not a vegetarian diet, rather it is a diet that includes seafood as the exclusive source of animal derived protein.

Consult with your health coach to decide which option suits your lifestyle best.

Food to

Vegetables and Fruits

Aim for at least 8 servings per day of vegetables and fruits. Emphasize vegetables over fruits. Include dark green leafy vegetables and bright orange vegetables to absorb essential nutrients like calcium and iron

Whole grains are preferred over refined. Try to include some sprouted grains in your meals. You may want to choose gluten-free grains, such as: quinoa, brown rice and certified-GF oats

Grains

Include a variety of nuts and seeds as well as avocado, cold pressed olive oil, olives, etc. Make sure you're getting enough of the essential fat ALA by including flaxseeds, walnuts, or one of the vegetable oils that provides this nutrient (flaxseed oil, walnut oil)

Healthy Fats

Minimally processed soy foods such as calcium-set tofu, tempeh, edamame and soy milk are excellent sources of protein and phytochemicals

Soy Foods

Eat 3 servings per day, or at least 4 servings if you're over the age of 50. Legumes include lentils, beans, peas and peanuts

Legumes

Alcohol

If you want to keep inflammation low in your liver and the rest of your body – All alcohol needs to be eliminated, or at least limited

Excessive added sugar increases inflammation, disrupts blood sugar, alters your hormones, and is addicting…which is plenty of reason to ditch it! Added sugars are primarily found in processed foods, sweetened beverages and baked goods and sweets such as desserts, ice cream, candy, etc. Check nutrition facts labels and ingredient lists for sources of added sugars.

Added Sugars

Adequate fat intake is required for proper vitamin absorption, maintenance of skin and cellular structures, cell function, hormone production, our immune system, metabolism, and brain function. Not all fats are created equal, therefore, it is best to completely avoid trans fats and limit saturated fats. Fats to limit include canola oil, corn oil, cottonseed, soybean oil, safflower oil, peanut oil, fried foods, hydrogenated and partially hydrogenated oils.

Inflammatory Fats

It is suggested to avoid or significantly limit your intake of any highly processed foods and artificial chemicals and sweeteners. Highly processed foods tend to be packaged and not resemble the actual ingredients they are comprised off (ex. Gold fish crackers).

Highly Processed and Artificial Foods

Note: For strict vegetarians and vegans, make sure you are getting plenty of calcium by choosing leafy green vegetables, calcium-set tofu, soy nuts, tempeh, fortified plant milks or yogurt, dried figs, almonds, and tahini.

Portions & Food Choices

Products

Dark leafy greens

Broccoli

Brussel sprouts

Eggplant

Mushrooms

Celery

Onions

Garlic

Radishes

Cabbage

One Portion Size and Nutrients:

≈2–3 cups, raw leafy greens
All others: ½ cup cooked or 1 cup raw

Recommendations

Choose local and organic as much as possible

Vegetables will be the centerpiece of your diet!

5

1-2

0

25

carbs, g

proteins, g

fats, g

calories

Cauliflower

Asparagus

Zucchini

Cucumber

Green beans

Squash

Peppers

Sauerkraut

Products

Apple, 1 med.

Applesauce unsweetened, ¾ cup

Apricot, 3 med.

Cantaloupe, ¼

Cherries, 15

Figs: fresh, 2

Peach, 2 small, 1 med.

Persimmon, ½

Pear, 1 med.

Plum, Tangerine, Nectarine, 2 small

One Portion Size and Nutrients:

Typically ½ cup

Recommendations

There is no need to be overly strict when eating a whole foods diet

Choose local and organic as much as possible

15

0

60

carbs, g

proteins, g

fats, g

calories

Blackberries, 1 cup

Raspberries, 1.5 cups

Strawberries, 1.5 cups

Grapes, 15

Honeydew melon, ¼ small

Kiwi, 2

Watermelon, 2 cups

Sauerkraut

Mango, ½ med.

Orange, 1 large

Products

Avocado (¹⁄8)

Coconut milk: light (3 Tbsp.) or regular (1.5 Tbsp.)

Oils (all cold-pressed): coconut, flaxseed (refrigerate), grapeseed, extra virgin olive (1 tsp.)

Coconut, unsweetened grated (3 Tbsp.)

Walnut* or pecan halves, (7-8)

Sunflower, pumpkin, chia*, hemp*, ground flax* or sesame seeds, (2 Tbsp.)

Nut butter (1 Tbsp. made from above nuts

Oils & Fats.
One Portion Size and Nutrients:

1 tablespoon oil = 3 dice; 2 teaspoons = ping pong ball;
1 oz nuts = small handful

Recommendations

Fats slow digestion and help us feel satisfied after meals and snacks

Ensure you are getting enough essential Omega-3 Fatty Acids; see list below for best sources

0

5

45

carbs, g

proteins, g

fats, g

calories

Mayonnaise made with above oils, no sugars added (1 tsp.)

Pine nuts or pistachios (2 Tbsp.)

Almonds/ hazelnuts, (10-12 whole)

Olives (8-10 med.)

Nuts & Seeds.
One Portion Size and Nutrients:

0

5

45

carbs, g

proteins, g

fats, g

calories

*=Good sources of Omega-3 Fatty Acids

A Note on Cooking with Fats:

Low/medium heat oils for light cooking: extra virgin olive oil, sesame oil

Medium/high heat oils for cooking: coconut oil, avocado oil

No heat oils: flaxseed oil, hemp oil (only use raw)

Products

Beets, ½ cup

Winter squash: acorn, butternut, ½ cup

Sweet potatoes or yams, ½ medium baked

Potato: new potatoes, such as red or Yukon Gold, ½ med.

Rutabaga, parsnips, turnips, ½ cup cooked

Carrots, ½ cup cooked or 2 med. raw or 12 baby carrots

Oatmeal: unsweetened (¾ cup cooked)

Starchy Vegetables Nutrients:

½ cup COOKED grain/rice/starchy vegetables/ beans; size of hockey puck

Recommendations

Choose whole grains whenever possible. If a product is processed, look for the words “whole grain” as the first ingredient on food label.

Choose organic, soaked, or sprouted grains to promote optimal digestion.

15

3

1

100

carbs, g

proteins, g

fats, g

calories

Breads: 100% whole grain, 1 slice

Oats: steel cut (½ cup cooked) or whole (¹⁄³ cup uncooked)

Pasta: (whole grain) brown rice, lentil, quinoa (½ cup cooked)

Tortilla: (½) or low carbohydrate (1 large or 2 small)

Whole Grains Nutrients:

15

3

1

100

carbs, g

proteins, g

fats, g

calories

One Portion Size and Nutrients:

Sprouted grains may be easier to digest and have higher levels of important nutrients that are more easily absorbed by our bodies

Buckwheat, sorghum, teff, or quinoa, ½ cup cooked

Rice: brown or wild (½ cup cooked)

Millet, ¹⁄3 cup cooked

Whole Grains

Products

Coffee/espresso (black)

Mineral water (still or carbonated)

Cold pressed organic juices in moderation

Green tea, rooibos tea (unsweetened)

Sparkling water (free from sodium and artificial flavors)

Noncaffeinated herbal teas (mint, chamomile, hibiscus, etc.)

Water (ideally filtered)

Discuss with your health coach.
Suggested Sweeteners: Recommend limiting to 1–2 servings per day to reduce cravings for sweet-tasting food

Luo han guo (monkfruit extract)

Pure coconut water

Raw Honey in moderation

Coconut sugar in moderation

Stevia

Suggested Sweeteners

One Portion Size and Nutrients:

Products

Eggs (2)

Egg whites (3-4)

Kefir, plain: 1 cup

Cottage: ¾ cup

Feta, Goat: 2 oz.

Cream cheese: 1 Tbsp.

Yogurt, plain, full-fat/whole milk, Greek: ½ cup

Lacto-ovo vegetarians consume eggs and dairy. Additionally, a variety of easy-to-use meat alternatives can be found in most supermarkets, such as veggie burgers and sausages, and a variety of faux meats.

Recommendations

Choose pasture-raised, USDA Organic eggs, and USDA Organic dairy products.

Choose meat substitutes sparingly. Be mindful of serving sizes and check labels for calories, fat, and sodium levels.

Milk: 1 cup

Mozzarella: 2 oz. or ½ cup shredded

Ricotta: 1/3 cup

Boca

One Portion Size and Nutrients:

12

8

5-8

100-150

carbs, g

proteins, g

fats, g

calories

Notes:

Aim for at least 7 grams of protein per serving of meat substitutes

Tofurky

Field Roast

Meat Alternative Brands: *

Dr. Praeger’s

Gardein

Beyond Meat

Meat alternatives = serving size varies, check labels

Products

Cacao (powder/nibs)

Carob

Blackstrap molasses

Horseradish

Hot sauce

Salsa, unsweetened

Soy sauce/tamari

Herbs and spices: Unlimited servings/day.
All others: Discuss with your Health Coach

Recommendations

Organic suggested.

Avoid sweetened or “diet” products

Bone broth

Lemon

Lime

Spices, all, fresh or dried (ex. chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder, paprika, pepper, turmeric, etc.)

One Portion Size and Nutrients:

Flavored extracts (ex. almond, vanilla)

Garlic

Ginger

Herbs, all, fresh or dried (ex. dill, basil, chives, cilantro, mint, oregano, rosemary, sage, thyme, etc.)

Liquid amino acid

Miso

Mustard

Tomato sauce, unsweetened

Vinegars, unsweetened, organic apple cider, balsamic, red wine, white wine

Products

Beans: black, cannellini, garbanzo/chickpea, fat-free refried, kidney, lima, mung, navy, pinto; Lentils (½ cup cooked)

Pea milk (Ripple brand), 8 oz

Peanuts, 1 oz

Natural Peanut Butter (2 tbsp)

Recommendations

If buying canned legumes look for "low sodium" or "no added salt" options

Always choose USDA- Organic or “Non-GMO” soy foods

Edamame (1/2 cup shelled)

Hummus (¼ cup)

Tofu, Tempeh (3-4 oz)

One Portion Size and Nutrients:

15

7

0-3

100

carbs, g

proteins, g

fats, g

calories

Buy Calcium-set tofu and fortified plant milks for increased calcium

Soy milk (1 cup)

Soups: bean, pea (¾ cup)

Peas: sweet green (¾ cup) or yellow & green split or snow (½ cup)

Soy nuts (¼ cup)

Soy yogurt (6-8 oz)

Buy natural peanut butter with no added ingredients

Protein-Rich Plant Foods

A Balanced Meal

up to 2+

+ 1-2

1-2

+ 1-3

Vegetables, servings (non-starchy)

Fat, servings (oils/nuts/seeds)

Protein (Legumes, Soy, Meat alternative, Dairy/Eggs)

Carbs/Starch, servings
(fruit, grains, beans)

A Balanced Snack

1

Fat, servings (oils/nuts/seeds)

Protein (Legumes, Soy, Meat alternative, Dairy/Eggs)

Carbs/Starch, servings
(fruit, grains, beans)

Example Meal:

½ cup beans, 4 oz tofu, 1 cup spinach cooked in 1 tsp coconut oil, ¼ avocado, ½ cup quinoa

48

23

21

441

carbs, g

proteins, g

fats, g

calories

Example Meal:

½ cup melon, 1 cup greens, 1 tbsp olive oil, ½ cup sweet potato, ½ cup lentils, 1 tbsp chia seeds

53

16

18

423

carbs, g

proteins, g

fats, g

calories

Example Meal:

1/3 cup whole rolled oats (uncooked), 1/2 cup berries, 1 tbsp ground flaxseed, 1 tbsp peanut butter with splash of nut milk and cinnamon to taste

36

10

13

300

carbs, g

proteins, g

fats, g

calories

Create your personalized meal pattern

Work with your Health Coach to design a meal pattern that works for you. It could be 3 small meals/day with 1-2 snacks, or perhaps you do better with 4-5 mini meals over the course of your day.

References:

i, ii. Palmer, Sharon. "Protein in Vegetarian and Vegan Diets." Vegetarian Dietitian Resources. Accessed August 1, 2019.
https://vegetariannutrition.net/vegetarian-dietiti....

iii, iv. Melina, Vesanto, Winston Craig, and Susan Levin. "Position of the Academy of Nutrition and Dietetics: Vegetarian Diets." Journal of the Academy of Nutrition and Dietetics116, no. 12 (December 2016): 1970-980. doi:https://doi.org/10.1016/j.jand.2016.09.025