Becoming Vegetarian: What You Need to Know

Becoming vegetarian: The ‘need-to-knows’

So, you have decided to become a vegetarian? Well-done to you! In the beginning, cutting out meat can be a daunting experience. Many people have had a meat-based diet for most of their lives- it’s natural to struggle to find replacements. Let me give you an introduction and shed some light on the commonly asked question-what do vegetarians eat? and offer a little help for your transition.

Focus on Whole Foods

A common mistake vegetarians find themselves making in the beginning, is consuming highly processed foods. Meat substitutes, pre-made meals and convenience foods like sauces and cereal bars- can be extremely damaging to our bodies. While it can be difficult to find the information you need, the ‘quick & easy’ approach often causes more harm than good.

Processed foods are often packed with unhealthy preservatives, salts, and sugars and this is exactly what we want to avoid.  Thankfully, you can still enjoy quick and easy meals using fresh fruits and vegetables. From carrot sticks to smoothies, soups, and dips, incorporating a wide variety of whole foods into your daily diet is simple—and your body will thank you for it!

A great way to monitor your intake is to look at the labels; they can give you an indication as to the salt and sugar contents of the foods you are buying. Looking at the ingredients list can allow you to determine if you are buying something that is loaded with harmful additives. If you can recognise all of the ingredients as food items you can buy separately yourself and there are no ingredients that stand out as unknowns and the first ingredient is not a sugar you are definitely on the right track!

Prioritise Protein and B12 in a Vegetarian Diet

Meat contains high level of protein; an essential macronutrient, as well as being fortified with B12, an essential vitamin, both of which the body can’t do without. So, when we remove meat from our diet, we need to consume foods that contain high levels of protein. Let protein be the focal point when you are selecting replacement foods and building your recipes for meatless meals.

Legumes such as chickpeas and lentils are tasty, versatile and easy to include. Cook them well for easy digestibility You can add them to soups, curries, burgers and salads. Packing a protein-punch, you can get 18g of protein per cup of lentils and 39g per large cup of chickpeas. Hummus and falafel are the perfect high-protein snack options for a busy lifestyle.

Beans, such as butter beans, black-eyed beans, cannellini beans, and kidney beans, are a fantastic base for meals like chili, veggie burgers, and stews. They can also be made into dips and sides. A single cup of these nutrient-dense beans can give you up to a whopping 41g of protein.

Tofu, Tempeh, and Soya for Protein

Tofu and tempeh are both soya-based products that are rich in protein. Silken tofu is a high-quality option that can be used in both sweet and savoury recipes, including smoothies, soups, stir-fries, and desserts. If you add a cup of tempeh to your daily meals you will be upping your protein intake by 31g. Check out soya mince (TVP mince) for a more convenient way to include soya to your dish.

Nuts and Seeds: A Quick Protein Boost

Nuts and seeds are also great additions for a sprinkle of protein on your breakfast or as a handy snack to nibble on. Peanuts, almonds, pistachios, hemp seeds, sunflower, chia & pumpkin seeds are all high in protein and can be added to stir-frys, smoothies, overnight-oats and homemade energy balls.

Nutritional Yeast: A Cheesy, B12-Rich Alternative

Nutritional yeast is a favourite for most vegetarians and vegans who want to have a healthier cheese alternative. These little flakes provide any meal with great flavour as well as the essential vitamin B12 and boast great health benefits such as supporting energy production and immunity.

Essential Fats: Omega 3, 6, and 9

Just as the name suggests, essential fats, your omega-3, omega-6, and omega-9, are essential to our diet. Our bodies cannot produce them so we need to be sure to consume them daily, whether it be through our food or through supplementation. As well as being imperative to the general functioning of the body, these essential fats, especially omega 3, provide a whole array of health benefits to boot, from the reduction of cholesterol to easing inflammation.

Nuts, seeds, beans and avocados are a great source of omegas, while flax seeds (aka linseeds) tick most of the boxes for protein, fibre and omega-3 fatty acids. For convenience, nut butters and seed oils are also great- and they provide a lot of flavour!

Whole Grains: Fuel for a Healthy Diet

There are lots of different options you can explore when it comes to including nutrient-rich wholegrains that give you fibre and carbohydrates in your meatless meals. Whole grains like rice, quinoa, and barley are a great nutrient-rich source. Whole grains are versatile and can be enjoyed in both hot and cold dishes such as soups, salads, curries, and chilis. 

It's crucial to maintain a balanced intake of clean carbohydrates, fats, and proteins. A good ratio to aim for is 30% carbohydrates, 30% fats, and 40% proteins to keep your diet well-rounded and nutritious.

Enjoy Exploring New Vegetarian Flavours and Recipes

Have fun with the endless flavours and recipes from cultures around the world that cater for a vegetarian diet. A top tip is to have a good range of herbs and spices in your press to give add a little extra something to your dish. If the fridge is almost bare, using ingredients like nutritional yeast, paprika or even soy sauce can brighten up any bowl of steam-fried veggies and rice. Jackfruit is a great meat substitute as it provides texture similar to pulled-pork and can be enjoyed alongside most veggies and whole grains. These little ingredients will have your back on the days when you need them the most.