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:

Breakfast

  • 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

Lunch

  • 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

Dinner

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.

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. wedding bridal flowers…

    […]Every once in a whilst we choose blogs that we read. Listed beneath are the latest web pages that we choose […]…

  2. natural news blog…

    According to Natural News, a latest research work has been published in Journal…

  3. Natural News says:

    Natural News…

  4. product review…

    […]Wonderful story, reckoned we could combine a number of unrelated information, nonetheless genuinely worth taking a appear, whoa did 1 master about Mid East has got far more problerms too […]…

  5. search engine optimization…

    […]we came across a cool web page that you might get pleasure from. Take a search should you want[…]…

  6. BnB Hotel an ausgesprochen ruhiger Lage…

    […]that may be the finish of this report. Here you will find some websites that we think you will value, just click the links over[…]…

  7. diy concrete staining…

    […]Every once inside a while we choose blogs that we read. Listed below would be the most current sites that we choose […]…

  8. how to get a ex back…

    […]usually posts some pretty intriguing stuff like this. If you?re new to this site[…]…

  9. Only wanna comment on few general things, The website design is perfect, the content material is very superb : D.

  10. Cameron Chell Facebook Profile…

    Welcome to our latest Google+ Hangout…

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>