Many people today choose to go for a vegan or vegetarian meal diet. Being a vegetarian means you avoid all meats and possibly dairy, fish and eggs. However, to be one has been proven to be beneficial in offering protection against many health problems, including cardiovascular disease, cardiometabolic risk factors, certain cancers, type 2 diabetes, obesity, and overall mortality.
While there are many versions of vegetarian diets, most consist of eating plant-based foods along with moderate amounts of eggs and dairy (but no meat). The staples of a balanced vegetarian diet include a variety of plants such as fresh or cooked vegetables, fruits, nuts, seeds, whole grains and legumes.
Plants are low in calories but high in essential vitamins, minerals and antioxidants, vegetarian diets can be very nutrient-dense. Vegetarian diets are usually rich in carbohydrates, omega-6 fatty acids, dietary fiber, carotenoids, folic acid, vitamin C, vitamin E and magnesium, and relatively low in protein, saturated fat, long chain omega-3 fatty acids, retinol, vitamin B12 and zinc. However, there is no guarantee that a vegetarian diet will lead to improved health. Ultimately, it all depends on the specific foods someone chooses to eat, plus his or her individual reaction to cutting out most, or all, animal products.
Precautions to Take When Ordering a Vegetarian Meal
Including more vegetables and other plant foods in your diet is definitely a good idea, but there are also some disadvantages to vegetarian and vegan diets that you need to be aware of. Here are the disadvantages of a completely plant-based diet or one that includes only small amounts of animal protein:
• Potential Amino Acids Deficiency- Amino acids are the building blocks of proteins. They help shape muscles and are important for cellular health and proper metabolism. Low protein diet can cause a deficiency in certain amino acids, although it depends on the specific diet.
• Low levels of vitamin B12 – You can only get vitamin B12 in significant amounts by the consumption of meat, fish, eggs and dairy products. Cutting out all of these foods can sometimes be problematic and contribute to vitamin B12 deficiency symptoms such as fatigue, weakness and others. For this reason, it is recommended that all vegetarians and vegans who refrain from eating most or all animal foods take vitamin B12 supplements.
• High amounts of phytic acid – Some grains, beans and legumes, such as raw soybeans, lentils and mung beans, may contain trypsin inhibitors and others contain” antinutrients” that can make digestion difficult and prevent nutrient absorption. These inhibitors can block key digestive enzymes and phytic acid found in granules can keep you from absorbing calcium, magnesium, iron and zinc. However, a meal from sprouted grains and legumes can greatly reduce phytic acid.
• Overuse of carbohydrates – One of the most common trends with hundreds of vegans and vegetarians is that they tend to overeat carbohydrates and sugars. Eating too many carbohydrates can cause candida and yeast overgrowth, along with weight gain. There are some who have been able to find a better balance, but it can take a lot of work and planning.
• Fatigue and low energy – Again, fatigue and weakness can be due to the lack of certain vitamins we normally get from meat and fish. These include B vitamins, zinc and others.
• Potential inability to put on muscle – This may be due to the lack of certain vitamins or protein that we normally get from meat and fish.
Guidelines for a Healthy Vegetarian meal Diet
1. Eat a variety of vegetables and fruits
It may be easy for you to eat fruit daily, but what about enough vegetables? Most health authorities recommend eating at least three to five servings of vegetables a day. Here are some tips for sneaking more vegetables and fruits into your meals:
(i) Include vegetables for other foods in your meals, especially refined grains.
(ii) Start your meal with a salad or a veggie based soup.
(iii) Add a handful or two of vegetables to things like omelettes, stews, stir-fries, rice, etc.
2. Consume More Raw Plant Foods
Many people can benefit from adding more raw foods to their diet, assuming their digestive systems tolerate them well. You do not have to follow a strict raw vegan food diet to reap the benefits of eating more plant foods.”Raw foods” in the context of a vegetarian / vegan diet consist of those that are not over 46º C or 115º F. Some of the best raw foods that can be included in your diet often include the following: all kinds of raw fruits and vegetables, sprouts, nuts and seeds, carrots and root vegetables (Squash included), fresh herbs, raw spices, seaweed, sprouted whole grain, soaked legumes or beans, and fresh vegetable and fruit juices.
You can also include other foods and ingredients that are minimally processed and healthy additives like cold pressed oils, raw nut butter, raw nut milk, unprocessed olives, fermented foods such as miso and kimchi, pure maple syrup, dried fruits and vegetables, vinegar and foods already cured by vinegar
3. Get Enough Plant-Based Protein and Fats
To make sure you eat enough protein and calories in general, do not spare plants that provide amino acids and healthy fats. How much protein should you aim to eat each day ? While it would be possible to do away with less gain, I personally think it is best to split your body weight in half and eat over that many grams of protein per day. Some of the best plant proteins include natto, spirulina, tempeh, nutritional yeast, green peas, lentils, quinoa and amaranth.
To make sure you get enough healthy fats, include at least one of the following in each main course: nuts and seeds (such as almonds, walnuts, hemp, chia or flax), avocado, olive oil, coconut oil or coconut cream / milk, and butter or ghee if you include dairy products. Even if your diet is overall low in fat, try to still get about 20 percent or more of your daily calories from healthy sources of fat.
Some Healthy Vegetarian Foods that You Can Order on Food Delivery Apps in Montreal
The life of the vegetarian life can be tough – you are always on the lookout for meals with no meat, and you need to be extra picky at restaurants. You need to carefully scan through ingredient lists for a hint if it contains animal (just say no to gelatin).
Perhaps one of the most annoying parts of being a vegetarian is the gloomy meal options at many formal occasions or in some restaurants. Without fail, you go for either a purchased (and highly processed) veggie burger or pasta — both of which pack minimal protein and fiber to be sacrificed and leave you hungry 2 hours later. So we delved deep into the blogosphere for really interesting vegetarian meals that will actually fill you up.
1. Polenta with mushrooms, goat cheese, and egg
Creamy polenta, caramelized mushrooms, spicy goat cheese… who would not like this recipe? With an egg on top, you have a completely vegetarian meal with enough protein to keep you satisfied.
2. Farro Risotto with Acorn Squash and Kale
Here’s another variety of high-carb rice that is a little more nutritious. Farro — an old wheat that is not only filling but also superhealthy — forms the basis for this bowl of Love and olive oil. Covered with roasted acre squash and kale, this is a veggie filled dish that will not let you”hangry.”
3. Fried Veggies with Avocado Dip
We are all for a fried cheese every now and then, but if you want something different, try this meal. Fiber-rich fried vegetables and healthy fats from an avocado can be spread for a sandwich you dream of.
4. Harvest Rice Skillet
Sweet apples, bitter greens, creamy butternut squash… this meal has it all. The combination of fibrous fruits and vegetables with whole grain rice makes for a drool-worthy fall meal that you will want again and again.
5. Sweet Potato Lentil Cake with Lemony Avocado Sauce
Vitamin packaged sweet potatoes form the basis for this filling little veggie patties. With protein-packed lentils and a sweet and creamy lemon-avocado sauce, these cakes are sure to keep you full and happy.
6. Vegan Shepherd’s Pie
Without even a hint of meat, pie’s shepherd tastes even better. Usually, the meaty base is made from a salty mixture of lentils, veggie stock and spices, while the top is packed with creamy mashed potatoes.
7. Pulse Taco
Save the meat or chicken in favor of tacos stuffed with protein and fiber-rich pulses like lentils, beans, or chickpeas. New research found that meals made with pulses were actually more filling than those made with animal protein. You can add fiber-packed vegetables and a wheat tortilla and it’s especially hearty and satiating.
8. Tex-Mex sweet potatoes
You can order for a baked potato — it is a great source of fiber, as well as vitamin A, vitamin B6, and potassium — and stuff it with black beans or chickpeas, cheese, corn, coriander, and salsa.
9. Mushroom, lentil, and potato stew
This combination is super satisfying for a few reasons. The lentils provide fiber and protein, while”mushrooms are a great substitute for meat because they provide a similar mouthfeel.
10. Three-bean chili
With all the spices and tomatoes, you can not even miss the meat. Guacamole or sliced avocado can be added for extra creaminess.
11. Pulse pasta
This is ideal for anyone who needs some extra protein. Top it with your favorite tomato sauce and vegetables.
12. Pasta with lentils “meatballs”
If you just can not get used to the taste of wheat-less pasta it’s okay to use regular pasta, but top it with a meat substitute like linz meatballs to make sure it feels like a real meal.
13. Tofu Stir Fry
Tofu is incredibly versatile, soaking up the scent of just about anything you marinate in. One cup delivers 10 g of high-quality, complete protein, which means it provides all the amino acids your body needs.
14. A spicy black bean burger
This is an easy substitute for a Beef Burger: Just add your favorite spices and toppings. You can also try other veggie burgers.
15. Pea or Lentil Soup
The peas or lentils provide protein and fiber, while the soup base provides a lot of volume of fluid so that it feels satisfying.
16. Egg-Cellent Breakfast
Eggs are one of the highest protein options you can find. These golden ewes are filled with antioxidants such as lutein for eyesight and omega-3 fats for a healthy brain. Make this simple scrambled egg for breakfast or an easy nagnight dinner.
17. Quinoa Salad
This superfood is one-off for important nutrients as it contains fiber, iron, folate and magnesium. Quinoa can be prepared like a grain, but jam is full of protein. Enjoy for lunch or dinner tossed with fresh vegetables, a pinch of olive oil, and chopped nuts for a little crunch. Leftovers make fabulous lunch boxes.
18. Deconstructed Broccoli and Tofu Stir-Fry
A mound of mixed foods like stir fry can be stressful for a young eater and it may even deter them from trying it. Try to separate the components on the board, as in this recipe. Roasted tofu provides the protein and is served with brown rice or rice noodles for a complete meal.
19. Hummus plates
Combine a colorful plate of vegetables, olives, whole grain pita, or rice cakes and a few cubes of low-fat cheese and have a nutritious meal without soiling. Hummus offers both protein and healthy fats, so encourages thick slathering and double decker stacks. Hummus can be made from all different types of beans, and you can experiment by adding other vegetables like delicious potato, edamame or beets as in this recipe for live rooibosmus.
In conclusion, getting healthy vegetarian meal options may seem like a difficult task at first, but we hope that this article has helped you know more about some healthy veggie-centric meals that you can order via food delivery apps in Montreal. If you are wondering which delivery app to use, we recommend that you use eezly.