The Veggie Table: Get Your Vegetarian Plate in Shape

by in The Veggie Table, March 28, 2012
vegetables on plate
Is your vegetarian plate a balanced one?

I’ll never forget a client I had who was following a vegan diet but – get this – hated vegetables! Imagine me trying to conceal my shock and concern as she described her “plant-based” diet that was loaded with refined carbs and processed mock meats. We worked together to build her taste and appreciation for dark leafy greens and brightly colored vegetables and ultimately got her plate in shape and her diet more well-rounded.

This year’s National Nutrition Month theme is to Get Your Plate in Shape and I want to stress how important that is for vegetarians and vegans, or those who are focusing on a more plant-based diet, to make sure our plates are well balanced with complex carbs, plenty of protein, and of course, vegetables. All too often have I seen people make the swap from meat-eating to plant-based diets and simply omit the meat without replacing it with plant sources of protein. Not only does that create a void in the diet, but also a void in your stomach, leaving you hungry and unsatisfied.

To keep things simple, I recommend that all meals (vegetarian or not) have a healthy trio of complex carbs, satisfying protein and fruit or vegetables. Here are some of my favorite meal combinations that keep my plate in shape:


  • Oatmeal with walnuts and diced apples
  • Scrambled eggs or tofu with spinach and onions with a side of whole wheat toast
  • Greek yogurt parfait with whole grain cereal and sliced bananas
  • Smoothie blended with banana, peanut butter, oats and almond milk


  • Whole wheat wrap with hummus, spinach and sliced vegetables
  • Burrito or tacos with brown rice, beans and sautéed peppers
  • Salad topped with beans and paired with a whole wheat pita


TELL US: How do you keep your plate in shape while following a plant-based diet?

Janel Ovrut Funk, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Eat Well with Janel, and follow her on Twitter @DietitianJanel.  Catch up on her previous posts here.

More posts from .

Similar Posts

Vegan Peppermint-Cookie Ice Cream

‘Tis the season for all things peppermint! This festive vegan ice cream is rich and creamy (thanks to coconut milk) yet refreshingly cool from t...

Comments (467)

  1. Websites you should visit…

    […]below you’ll find the link to some sites that we think you should visit[…]……

  2. Investment Industry Regulatory Organization of Canada…

    which has been identified as a notebook computer, and is now contacting clients whose personal information it has clearly put at risk….

  3. click here says:

    click here…

    […]Every once inside a although we opt for blogs that we study. Listed beneath would be the latest websites that we opt for […]…

  4. […]here are some hyperlinks to websites that we link to for the reason that we think they’re really worth visiting[…]…

  5. The Absent Game…

    Involving me and my husband we’ve owned much more MP3 gamers over time than I can count, including Sansas, iRivers, iPods (common & touch), the Ibiza Rhapsody, etc. But, the last few several years I’ve settled down to one line of players….

  6. A Fabulous Round Of Applause…

    I am so grateful for the fantastic article. Really thank you! Awesome….

  7. find a nice hotel…

    […]very handful of web sites that occur to be detailed beneath, from our point of view are undoubtedly well worth checking out[…]…

  8. Great Blog Post….

    I saw this really great post today….

  9. click here says:

    […]one of our guests just lately advised the following website[…]…

  10. imitation rolex…

    Consistent with cosmetic foundation paperwork, your Rolex SA enterprise can’t turn out to be available, neither bought and sold on every currency markets…

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>