What considerations should be taken?
For all those who follow a vegetarian lifestyle, the biggest challenge is ensuring a standard daily protein intake without consuming meat, or exceeding in fats or carbohydrates.
And to achieve this, there are a series of recommendations we can follow, which will guarantee a healthy and balanced diet aligned with vegetarian principles.
How does a healthy vegetarian plate look?
An optimal vegetarian plate consists of a quarter healthy fats, a considerable amount of vegetables that do not contain starch; a quarter lean protein, and one-eighth complex carbohydrates with slow absorption, such as whole grains rice and pasta, as well as quinoa.
It is recommended to consume 20 to 30 grams of protein at breakfast, lunch, and dinner; and between 10 and 20 grams during snack times. Of course, these figures may vary depending on gender, weight, and other important factors.
Tips to achieve this
- Add a higher number of seeds to your meals, especially pumpkin seeds.
- Enjoy hummus or chickpea cream as a snack, paired with raw vegetable sticks.
- Add almonds or lentils to your salads. Or make a mix of lentils, celery, and almond butter, and serve as a soup.
- Make a protein-rich oatmeal by adding vegan-designed protein powder to your meals.
- Remember to experiment with mixes that might seem unusual at first but are actually very good for your diet.
