I’ve heard a few people out there dismiss the vegetarian diet after trying it for a short time, saying that they just didn’t feel satisfied or complete unless the meal contained animal foods.  Most of this is psychological and it takes a few weeks for new habits to be formed and tastebuds to change. But for some people there may be some truth to them not feeling satiated if the meal did not contain all the necessary components.  And this could happen with any diet, not just when switching to a vegetarian diet!

You need each meal to contain the following 4 components to feel complete.

• A Whole Grain (BEYOND the bread):  think actual grain, like a bowl of  quinoa, millet, brown rice, buckwheat, barley, oatmeal, or  whole grain pasta.  These carbs will never make you fat, and are a vital source of fuel for energy and brain function.
• A Lean Protein:  Beans and Lentils are best because they have lots of fiber and are low in fat.  Next best sources are tempeh (a fermented, whole soybean product), seitan (wheat protein), or a small handful of RAW nuts and seeds (raw walnuts, almonds, pumpkin seeds, sunflower seeds, hemp seeds).
• Fruits and/or Vegetables:  Choose a variety of colorful fruits and vegetables.  Preferably fresh, local and in season.  If that’s not always possible then frozen is ok.  Skip the canned stuff if possible since nutritional value is somewhat lower (additives, sugar, salt, etc.) and the taste is not as good (canned spinach= YUK!).  Include all colors but always have something green and always have something from the cruciferous family (broccoli, cauliflower, kale, collards, cabbage, rutabaga, radish, turnip, chard, arugula, brussels sprouts, etc.).
• A HEALTHY fat:  SMALL amount of avocado, raw nuts or seeds or nut butter (try raw almond butter, raw pumpkin seed butter), or a sprinkle of hemp seeds or freshly ground flax seeds.  Oils may be used, but sparingly.  Best oils: look for first cold pressed olive oil, flax seed oil, hemp seed oil, walnut oil, or coconut oil.  Don’t drown your food in oil.  Lightly steam foods and add a dash of oil at the end, if desired.  Cooking foods at high temperatures (above medium) changes the oil into something not so healthy and you end up losing some of the redeeming qualities of the oil (never heat flax seed or hemp seed oil or the omega 3 EFA will be detroyed).

Putting it all together:

• Breakfast:  1/2 cup oatmeal (whole grain) with 2 TBS of chopped raw walnuts (counts as healthy fat and protein), and 1/2 banana and/or 1/2 cup berries.
• Breakfast:  Sprouted whole grain toast (whole grain and lean protein) with 1 TBS raw almond butter (healthy fat and some protein).  1 Orange or apple.
• Breakfast:  Smoothie with 1/2 banana, 1/2 cup berries, 1 TBS green powder (mix of chlorella, spirulina, wheat grass, etc.) or 2 fresh kale leaves, 1 TBS freshly ground flax seeds, 1 TBS raw almonds, hemp seed milk, to make smooth. (The nuts and seeds make up the protein and healthy fat).
• Lunch:  buckwheat noodles (whole grain) with steamed tempeh (lean protein) and steamed vegetables (cilantro, broccoli, carrots, daikon and shiitakes).  Top with 1 TBS hemp seeds (healthy fat).
• Lunch:  Sprouted tortilla (whole grain and lean protein) burrito filled with brown rice (whole grain), black beans (lean protein), salsa, 1/4 avocado (healthy fat),  arugula (green cruciferous).
• Dinner:  Quinoa Salad  (whole grain) and Lentil Stew (lean protein plus vegetables including green and cruciferous).  Drizzle with 1/2 TBS olive oil.
• Dinner:  Hummus (lean protein and healthy fat) with Tabouli Salad (whole grain, green vegetable) with steamed cauliflower.