VEGETARIAN AND VEGAN RESOURCE GUIDE

Vegan Meals of the Week

Friday, 11/6 Lunch:

  • Mediterranean chickpeas- Consider the vegetable lo mein (technically not vegan, but probably only contains trace amounts of animal products)
  • Roasted beets
  • Quinoa and vegetable soup
  • Applesauce for dessert -- think back to good times in grade school!
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Friday, 11/6 Dinner:

  • brown rice, black beans from the salad bar, greenbeans, and other vegetables you like all mixed together -- then addone of the tasty salad dressings and/or the "pepper relish"
  • add some bulgar wheat to the mix for variety and tofu for energy

Saturday, 11/7 Lunch:

  • Brown rice, refried beans, spicy black beans, salsa, and lots of hot sauce and hot peppers if you like heat
  • A few fresh sliced onions go a long way; chop them up if you are patient
  • Corn on the side
  • Pear halves for dessert

Saturday, 11/7 Dinner:

  • Mango, carrots, tofu, toasted sesame seeds, Thai basil, coconut, etc. all over brown rice (add sauce to make it spicy and flavorful)
  • Mix in some broccoli and make sure it gets the sauce too
  • Miso soup -- add extra tofu if needed
  • Long Island Cheese Squash
  • Applesauce

Sunday, 11/8 Lunch:

  • Get a little crazy: pile up the carrot coins, the three bean salad, and maybe some chickpeas over some brown rice or pasta and add lots of the extremely tasty Puttanesca pasta sauce
  • Have a lot of autumn vegetable soup
  • Mandarin oranges! -- eat a lot even ifpeople give you funny looks

Sunday 11/8 Dinner:

  • Brown rice, steamed broccoli, and some chickpeas from the salad bar, covered in either 1) the Thai Peanut salad dressing, 2) the Asian sesame dressing, or 3) balsamic dressing (least adventuresome)
  • Maybe add the three bean salad to the mix
  • Some fancy bread with the nice garlic olive oil
  • More autumn vegetable soup! Can't get enough!

What is a Vegetarian?

A vegetarian is someone who eats mainly plant foods such as grains, beans, nuts, seeds, vegetables, and fruits. There are different types of vegetarians: lacto-ovo vegetarians include milk or milk products and eggs in their diets, but avoid meat, poultry, and fish; lacto-vegetarians include only milk or milk products and omit eggs, meat, poultry, and fish; vegans do not eat any foods of animal orgin (including meat, poultry, fish, eggs, milk, milk products, gelatin, and honey) or products or food containing them; semi-vegetarians are those who exclude some foods of animal origin (e.g. avoid beef and chicken but eat fish) or eat them occasionally.

With a little planning, a balanced and varied vegetarian diet can meet the nutrient needs of nearly everyone. In some cases, this will require the use of fortified foods or supplements. It is vital to find other sources of the major nutrients in the foods you are choosing not to eat. Include adequate amounts of all the key nutrients each day.

The Key Nutrients

  • Protein – a balanced diet based on whole grains, legumes (beans, including soy foods), nuts, seeds, and vegetables can easily meet your needs. If you are excluding flesh proteins (meat, poultry, and fish) you will need to include at least 3 servings of dairy or bean-based foods daily to meet your protein needs.
  • Vitamin B-12 – only animal foods provide vitamin B-12. If you do not eat milk products or eggs, include a cereal fortified with B-12 or drink B-12 fortified soymilk, or take a multivitamin or B-12 supplement daily.
  • Calcium – lacto vegetarians eating 3 servings of milk or yogurt each day will easily meet their calcium requirements. Vegans need to make the effort to get adequate calcium elsewhere. Good food sources are dark green, leafy vegetables, tofu, calcium-fortified soymilk or orange juice, figs, beans, and tahini. Take a supplement daily if you can't get enough calcium from your food.
  • Vitamin D – this vitamin is as important to your bones as calcium. Vitamin D fortified milk and sunshine (from April to October in Cambridge) are the main sources for most people. Yogurt is not generally fortified. Vegans and those who shun the sun should take a multivitamin containing vitamin D.
  • Fat – Some fat is essential for the absorption of fat-soluble vitamins. Three teaspoons a day of added fat is a healthy minimum. Vegetarian diets tend to be low in omega-3 fats–the healthy fat found in fish. Good alternatives include canola oil, flaxseed, English walnuts, and full-fat soy produts such as tofu, tempeh, and soymilk.
  • Zinc – required for normal growth and development, carbohydrate metabolism, protein synthesis and DNA replication. Find this mineral in whole grains, leafy greens, mushrooms, nuts, seeds, beans, tofu, wheat germ, and nutritional yeast.
  • Magnesium – is important for healthy bones and plays a role in over 300 enzyme systems. Bananas, whole seeds, nuts, beans, and grains are good sources.

 If you would like to discuss your diet with a registered dietician at Harvard University Health Services, call 617-496-9249 to schedule an appointment.