The bases of the vegetarian diet

A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats, and protein.To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods such as nuts, seeds, legumes, tempeh, tofu, and seitan. If you follow a lacto-ovo-vegetarian diet, eggs and dairy can also increase your protein intake. Eating nutrient-rich whole foods like fruits, vegetables, and whole grains will provide a variety of important vitamins and minerals to fill any nutritional gaps in your diet. Some healthy foods to eat on a vegetarian diet are:

• Fruits: apples, bananas, berries, oranges, melons, pears, peaches
• Vegetables: green leafy vegetables, asparagus, broccoli, tomatoes, carrots
• Grains: quinoa, barley, wheat, rice, oats
• Legumes: lentils, beans, peas, chickpeas
• Nuts: almonds, walnuts, cashews, chestnuts
• Seeds: flax, chia and hemp seeds
• Healthy fats: coconut oil, olive oil, avocados
• Proteins: tempeh, tofu, seitán, natto, nutritional yeast, espirulina, eggs, Milk derivates