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Vegetarian
Made Easy

Dedicating more plants to your plate's real estate is beneficial to both your health and our planet!

Lindsey Kane, Director of Nutrition, Registered Dietitian

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Vegetarian Meal Plan

Following a vegetarian diet can help encourage a more nutrient-rich, clean diet that contributes to greater health and well-being.

Perfectly Portioned: About 550-800 calories per serving

High in Protein: At least 20 grams per serving

High in Fiber: At least 5 grams per serving

Good Fats: Rich in omega-3s and good fats sourced from olives, nuts, seeds, and avocados.

Frequently Asked Questions

While research shows nutritional requirements can be met while following a vegetarian diet, everyone’s needs are different. It’s important to consider factors such as pregnancy, intense physical activity, GI conditions that cause nutrient malabsorption, and other factors that may require increased attention to meet nutritional needs through a vegetarian diet. If nutrient deficiencies become a concern, we encourage you to work with a health professional to find a diet that supports your unique needs.

Vegetarians rely on an abundance of plants in their diet, which have high nutrient density and fiber, both essential for a balanced, healthy diet. Sufficient fiber intake helps create a thriving, healthy microbiome full of the gut bacteria essential for healthy digestion and overall well-being. The high nutrient density found in a plant-focused diet can help ensure ideal levels of micronutrients (things like essential vitamins and minerals) are met.

Vegetarian Meal Plan relies on a variety of plant-based protein sources such as legumes (beans, peas, lentils), whole grains, nuts, seeds, soy (in the form of edamame, tempeh, and tofu), nutritional yeast, and….lots of veggies! All vegetables have some protein, and some, like spinach, can have more than 5 grams per cup.

Veganism is a more restrictive diet than vegetarianism. Vegans do not consume any animal products (some go so far as to cut out honey) while vegetarians still enjoy certain animal products, such as dairy and eggs, that do come from animals but do not require their slaughter.

Eggs, milk, and cheese are excellent sources of both calcium and B12. Many cereals, plant-based milks, and nutritional yeast are fortified with B12, or you can take it daily or weekly as an oral supplement.

Yes! Milk and dairy products like cheese, yogurt, kefir, and ice cream are fully acceptable on a vegetarian–but not vegan–diet.

Eggs are acceptable on a vegetarian diet (but not vegan) and are a good source of protein. One egg has varying amounts of 13 essential vitamins and minerals plus 6 grams of high-quality protein.

A true, by-the-book vegetarian does not eat fish. However, some people adhere to a mostly vegetarian diet but occasionally eat fish and seafood. This is commonly known as a pescatarian diet. Our Pescatarian Meal Plan can be found here.

Restricting food groups such as meat and seafood alone are not enough to ensure weight loss. Attention to reduced calorie intake, balanced diet, and regular exercise are the most effective means of losing weight. Vegetarianism does, however, promote a plant-heavy diet, and plant-based foods tend to be higher in nutrient density per calorie than meat.

Customers Sun Basket


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Thank you SO MUCH for your delicious healthy meals. I am losing weight, I feel good and during this pandemic I am thrilled to receive nutritious meals. I don't have to worry about shopping and I have learned to cook better by following your recipes.

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