Healthy Vegetarian Packed Lunch Ideas

Plant-based vs. other ‘tarians: Vegetarian types

So it’s time to stop eating ham sandwiches and start learning from chefs what makes a filling (and good) vegetarian packed lunch. Continue reading!

The common denominator is — duh — no meat. But beyond that, not every veggie diet is exactly the same. Here’s what all those labels actually mean:

• Vegetarian. Your garden variety vegetarian (heh) eats eggs and dairy products, but no meat, poultry, or fish. People who ID as lacto vegetarians do dairy, but not eggs. Ovo vegetarians do eggs, but not dairy.
• Vegan. Vegans only eat plants, period. They steer clear of animal products altogether. That means no meat, poultry, fish, eggs, or dairy. Some vegans also avoid honey.
• Plant-based. Aka flexitarian, it’s a looser framework that sticks mostly with plant foods, but occasionally includes small amounts of dairy, eggs, poultry, or fish.
• Pescatarian. Basically, just another name for a vegetarian who also eats fish.

Why go veg?

There are benefits and drawbacks to becoming a vegetarian. (Example: attending a cookout where the only food available is hamburgers.) However, eating largely plants has a lot of potential advantages. becoming a vegetarian

Might help keep your weight in check

Plants don’t naturally contain cholesterol and have low levels of saturated fat. According to one study, those who consume a significant amount of plants in their diets—or perhaps all of them—are more likely to have healthier blood pressure and cholesterol readings.

Does your ticker good

Fills up your stomach

A study of the literature revealed that eating a plant-based diet can help your microbiome become more populated with beneficial bacteria, which may support a healthy weight and better blood sugar levels.

It’s all due to the fiber in plant meals, which is essential for feeding and maintaining the healthy bacteria in your stomach.

Lowers disease risk

You are less likely to acquire type 2 diabetes, metabolic syndrome, heart disease, and even some types of cancer if you consume more vegetables and fewer animal products.

And while all plant-based diets offer these benefits, in some circumstances the advantage appears to be greater the closer you are to being completely vegan.

Might help you live longer

Will going veg help you live to see 100? There are no guarantees, but a 2013 study linked vegetarian diets to a lower risk of dying from any cause.

Better for the planet

According to the Earth Institute, Columbia University, plant-based diets have lighter carbon footprints. If you’re looking for a way to eat that’s more environmentally sustainable, veg is definitely the way to go.

It can be intimidating to completely alter your diet and break up with some items.

However, being a vegetarian is easier than you might imagine. The secret is to alter little by little, to be gentle with yourself, and perhaps even to step a little beyond of your comfort zone. Here are some expert transitional advice:

Rethink your plate

Try using plant-based ingredients as the main component of your plate rather than meat and a few sides for a balanced, satisfying dinner.

Make beans the star of a comforting stew, use healthy grains as the foundation for a veggie and tofu bowl, or transform vegetables into a mind-blowing taco filling.

Ease into it

There is no requirement that you convert overnight from being an omnivore to a vegetarian or vegan. If you need to switch quickly, going cold turkey is a fantastic alternative. However, increasing the number of vegetarian meals each week gradually is just as beneficial.

Making the shift feel easy rather than overwhelming can be accomplished by concentrating on just a few new recipes at once.

Find recipes you love

Speaking of trying out new recipes, it’s time to start gathering go-to veggie dishes that satisfy you. Pick purchase a plant-based cookbook (there are SO MANY fantastic ones!) or choose a specific item and come up with creative ways to use it.

Unbelievable tofu may be prepared in more than 40 different ways, did you know that?

Make friends with meal prep

Like with any dietary change, preparation is key. When things get busy, knowing you’ve got the goods ready and waiting in the fridge means you’re less likely to end up eating PB&J for dinner — or ordering pizza.

Expect speedbumps — and plan for them

The harsh reality? Being a vegetarian means you may occasionally find yourself in situations with little to no dietary options. The key is anticipating when they’ll appear and being ready.

Traveling? If the only food options at the airport are turkey and roast beef sandwiches, bring snacks. meeting people in a brand-new eatery? Before you go, make sure there is at least one item on the menu that you can eat. (Just so you know, there probably always will be, but it’s good to be sure.)

Don’t feel like you have to go all or nothing

Remember, the only person you’re doing this for is yourself. It’s not the end of the world if you give in to a burger craving or accidentally eat soup made with chicken broth. Just get back to business tomorrow.

Some friendly nutrition reminders

Let’s quickly note that, as long as you eat a range of healthful meals, vegetarian and vegan diets can give all the nourishment you require.

You’ll want to take additional care to ensure you’re receiving enough of the following vitamins and minerals because they can be a little trickier to obtain than others:

• Calcium. If you’re regularly eating dairy foods, you’re all set. But if dairy milk, yogurt, or cheese aren’t on the menu or you only have them once in a while, be sure to get the bone builder from other sources. Think fortified plant milk, juices, cereals, tofu, almonds, broccoli, and leafy greens.
• Vitamin D. It’s hard even for some omnivores to get enough of it since vitamin D isn’t present in many foods. You can get it from eggs, fortified dairy milk, orange juice, plant milk, and cereals.
• Iron. The iron in plant foods is harder for the body to absorb than the iron in animal foods. So, load up on beans, leafy greens, eggs, and fortified cereals and always pair them with a vitamin C source to boost absorption.
• Vitamin B12. It only occurs naturally in animal-based foods, so if you’re vegan, find some solid fortified options, like fortified cereals, nutritional yeast, or plant milk. You can also talk with your doc about taking a supplement.

Even though a veg diet can deliver mega health benefits, no style of eating is perfect. These downsides aren’t deal breakers, but they’re definitely worth being aware of.

You might have to work harder to get enough calories and nutrients

According to one study, a vegetarian diet provides around 260 less calories on average per day than an omnivorous diet, and a vegan diet provides about 600 fewer calories. If you’re trying to lose weight, that might be useful.

If the weight on the scale is where you’d like it to be, you might need to pay greater attention to your diet to make sure you’re getting enough calories. Fortunately, an extra spoonful of guacamole or nut butter is easily consumed.

Things could get gassy, especially at first

Increasing your plant intake will also increase your fiber intake, which is beneficial for your health. But as your digestive system adjusts, you can have some gas, bloating, or even constipation.

Within a few weeks, your system should feel normal again, but you can ease the transition by drinking plenty of water and gradually increasing your fiber consumption.

You may need to plan a little more

Finding a way to meet some nutritional needs without meat could require a bit more thought. The same applies to managing circumstances like travel or social gatherings where you are unsure of the food selections.

The vegetarian edition of Mythbusters
The Academy of Nutrition and Dietetics asserts that there is undoubtedly some false information concerning plant-based diets that needs to be dispelled. Here are some details to clarify:

You don’t need to obsess about protein

If you consume enough calories and a variety of foods, you will be able to easily meet your protein needs. Working with a licensed dietitian might help you make sure you’re covering all your bases if you’re an avid athlete or have particularly high protein requirements.

What about mixing foods to create complete proteins, such as rice and beans or bread and peanut butter? It’s a novice error. Your body will receive the nutrients it requires as long as you eat a variety of foods throughout the day.

Don’t assume that veggie foods automatically = healthier

Guys, cupcakes made without butter and eggs have just as many empty calories as vegan ones. So, while it’s okay to treat yourself once in a while, avoid the trap of believing that something is healthy or low in calories just because it’s made of plants.

The same is true of meat alternatives. Although they are highly processed and not something you want to eat every day, veggie dogs and deli slices do have a good reputation in the health department.