Vegetarian/Vegan Diet

The vegetarian diet contains plant foods but also dairy as milk, cheeses, yogurt, etc... and eggs. These can each be a main dish but also are basic ingredients for many other recipes. The vegan diet does not include any animal products - so no dairy or eggs. It makes cooking more challenging, as well as getting adequate protein more challenging. I think the vegan diet requires more time and more thought to eat well and get all the protein and a few other nutrients such as vitamin B12 (found only in animal foods, fortified plant foods and algae and supplements). Iron, zinc and calcium are also more challenging to get. These plant based diets have many health benefits such as lower body weight, lower risk of heart disease and diabetes but can take more time and thought and even money.

Oikos Triple Zero Greek Yogurt = 90 calories, 15 g pro; 1/4 cup walnuts = 160 calories, 4 g pro, 2 g fiber; 1/2 cup raspberries = 40 calories, 2 g fiber

290 calories, 19 g pro, 4 g fiber

1/2 cup mashed potatoes - 90 calories, 2 g pro; 1/2 cup green beans = 40 calories, 2 g pro, 2 g fiber; 1/2 cup coleslaw = 50 calories, 2 g fiber; 1 roll = 70 calories, 2 g pro; 1 dressed egg = 100 calories, 7 g pro

350 calories, 13 g pro, 4 g fiber

3 tbsp peanut butter = 240 calories, 10 g pro, 2 g fiber; 2 lite whole wheat bread =70 calories, 5 g pro, 5 g fiber; Fiber One bar = 70 calories, 1 g pro, 6 g fiber

380 calories, 16 g pro, 13 g fiber

chocolate cupcake = 130 calories, 2 g pro; 1/3 cup vanilla bean icecream = 85 calories, 1 g pro

1235 calories, 41 g pro, 21 g fiber (Protein is too low!)