If you are a vegetarian, you might be looking for a way to eat healthier, but also avoid meat and possibly dairy products as well. Luckily, a clean eating diet is one of the easiest to follow and still maintain a meatless lifestyle.
So, what is a clean eating diet? Essentially, it is eating whole, unprocessed foods as often as possible. This means fruits, vegetables, grains, and legumes that are in their natural state—not packaged or processed.
The key to making this work as a vegetarian is to focus on getting enough protein from other sources. This can be done by eating more beans, nuts, and seeds, as well as soy-based products such as tofu and tempeh. If you are including dairy in your diet, eggs are also a great source of protein.
In addition to protein, you will also need to make sure you are getting enough iron and B vitamins, which can be found in leafy green vegetables, legumes, and nuts. Getting enough of these nutrients is important for all vegetarians, but especially those who are following a clean eating diet.
In this blog post, we will go over some of the best clean eating tips for vegetarians, as well as give you some delicious recipe ideas to get you started.
Fill up on Fruits and Vegetables
One of the easiest ways to make sure you are eating clean as a vegetarian is to fill up your plate with fruits and vegetables. Aim for at least half of your plate to be covered in these nutrient-rich foods. And, if possible, try to eat a wide variety of different colors and types of produce.
Not only are fruits and vegetables packed with vitamins and minerals, but they are also a great source of fiber. This is important because it can help you feel fuller for longer and regulate your digestion.
One way to make sure you are getting a variety of fruits and vegetables is to create a weekly grocery list with a different color or type of produce each day. For example, Monday could be yellow/orange produce like carrots and sweet potatoes, Tuesday could be green like broccoli and kale, and Wednesday could be red like tomatoes and peppers. This will help you mix things up and make sure you are getting a variety of nutrients.
Choose Whole Grains
Another important part of eating clean as a vegetarian is to focus on whole grains rather than processed or refined ones. This means choosing options like brown rice, quinoa, oats, and whole wheat bread instead of white rice, white bread, or pasta.
Whole grains are a great source of fiber, which can help with digestion and weight management. They are also packed with vitamins and minerals like iron, B vitamins, and magnesium.
If you are having trouble getting enough whole grains in your diet, there are a few easy ways to do so:
- First, you can look for recipes that specifically call for whole grains.
- Second, you can swap out refined grains for whole grains in your favorite recipes. For example, if a recipe calls for white rice, you can use brown rice instead.
- Finally, you can also look for products that are made with whole grains. This includes things like whole wheat bread, oatmeal, and brown rice pasta.
Make Beans and Lentils a Regular Part of Your Diet
Beans and lentils are a great way to get protein as a vegetarian. They are also a good source of fiber, iron, and B vitamins. Plus, they are relatively inexpensive and easy to find in most grocery stores.
There are many recipes featuring beans and lentils that are perfect for a clean eating diet. For example, you could make a black bean burger, lentil soup, or quinoa and bean salad.
If you are looking for an easy way to add more beans and lentils to your diet, you can also try using them as a replacement for meat in your favorite recipes. For example, you could make a vegetable stir-fry with tofu or tempeh instead of chicken, or use black beans in place of ground beef in tacos.
Add Plenty of Healthy Fats
As you know from your current vegetarian lifestyle, you need to make sure you get protein and fat from food sources not related to meat and seafood. Luckily, there are still lots of healthy fats that provide good nutrients without anything that isn’t allowed on the clean eating diet.
Some of the best sources of healthy fats for vegetarians include nuts, seeds, avocados, and olive oil. These foods are not only a good source of healthy fats, but they also contain other important nutrients like fiber and vitamins.
Including these healthy fats in your diet is a great way to help you feel fuller for longer and give you sustained energy throughout the day.
Make Sure You Get Enough Iron
Iron is an important nutrient for vegetarians, as it is found in meat and seafood. While there are plant-based sources of iron, they are not as easily absorbed by the body. This means that vegetarians need to be especially aware of their iron intake.
Some good sources of iron for vegetarians include dark leafy greens, beans and lentils, tofu, tempeh, nuts and seeds, and whole grains.
If you are having trouble getting enough iron in your diet, you may want to consider taking a supplement. However, it is always best to speak with a doctor or registered dietitian first.
Go For the Complex Carbs
Carbohydrates are an important part of a healthy diet, but not all carbs are created equal. When you are trying to eat clean, it is important to focus on complex carbohydrates rather than simple ones.
Complex carbohydrates are found in foods like vegetables, whole grains, and legumes. They are slowly digested by the body, which helps to keep blood sugar levels stable. On the other hand, simple carbs are found in processed foods like candy, cookies, and white bread. They are quickly digested by the body and can cause blood sugar levels to spike.
Eating complex carbs is a great way to make sure you have sustained energy throughout the day. It is also an important part of keeping your blood sugar levels stable, which is especially important if you are diabetic or pre-diabetic.
Avoid Processed “Veggie” Foods
The clean eating diet is about eating as many clean, fresh, and whole foods as you can. This means avoiding processed foods, including those that are marketed as being “healthy” or “vegetarian.”
You should avoid veggie burgers, veggie chips, and other processed foods that contain lots of unhealthy ingredients. These foods may be vegetarian, but they are not clean eating. Instead of these processed foods, focus on eating whole foods like fruits, vegetables, whole grains, and beans. If something is in a package, it probably is processed in some way. So, if you were to eat hummus, making it yourself is far less processed than buying a tub of it at your local health food store.
Conclusion
Overall, a clean eating diet is a great way for vegetarians to make sure they are getting all the nutrients they need. It is important to focus on whole, fresh foods and to avoid processed foods. In addition, be sure to get enough protein, healthy fats, and complex carbs. With a little planning, you can easily make the clean eating diet work for you as a vegetarian.
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