- Colorful veggies – Reds, greens, yellows and orange!
- Cruciferous veggies – Cruciferous vegetables include cabbage, brussels sprouts, broccoli and cauliflower.
- Dark leafy greens
Fruits & Berries
- Berries are filled with rich atioxidents! Berries of all colors and kinds are typically rich sources of antioxidants, which is why you may hear about some of them being referred to as super fruits. It’s this ability to fight oxidizing free radicals that makes them super. Antioxidants called anthocyanins can be found in raspberries, cherries, and grapes. Anthocyanins are responsible for giving berries (and other fruit) their red, blue and purple colors. Blueberries and cranberries provide antioxidants as well.
- Most people know that meat is a source of protein, but what many may not know is that a great number of plant foods and fruits such as brown rice, cranberries, and even algae such as chlorella or seeds like chia, flax, and hemp, contain protein. Some of the highest sources of plant-based protein are legumes like peas, kidney beans, chickpeas and snow peas. Peas are especially high in protein.
Gluten Free Grains
- Such as amaranth, buckwheat, rice (brown, white, wild), millet, quinoa, sorghum, teff. (A note about oats: although oats do not naturally contain gluten, they are frequently contaminated with gluten because they are processed at mills that also handle wheat; avoid them unless they come with a guarantee that they are gluten-free.) When non-gluten grains are processed for human consumption (e.g., milling whole oats and preparing rice for packaging), their physical structure changes, and this increases the risk of an inflammatory reaction. For this reason, we limit these foods.
- Like; extra virgin olive oil, sesame oil, coconut oil, almond milk, avocados, coconuts, olives, nuts and nut butters, and seeds (flaxseed, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds).
Legumes – Peas – Lentils – Beans
- Natural stevia and chocolate (choose dark chocolate that’s at least 70 percent or more cocoa).
- Up to one glass a day if you so choose. Please note: wine should not consumed if you are underage, or dealing with alcohol related illness, disease or addiction.
Herbs – Seasonings – Condimenst
- Not too many restrictions as long as you watch labels. Mustard, horseradish, tapenade, ketchup and salsa if they are free of gluten, wheat, soy, and sugar. There are virtually no restrictions on herbs and seasonings; be mindful of packaged products, however, that were made at plants that process wheat and soy.
Benefits of Plant-Based Protein
- Pea and rice together deliver a 100% amino acid score
- Easier on the stomach than animal-based proteins
- Pea and rice protein is not a common allergen like many soy- and animal-based proteins
- Plant based proteins improve metabolism and longevity according to research at Harvard University, people who eat plant protein have improved metabolism, decreased risk of obesity, and greater longevity. Every 3 percent increase in calories from plant protein and decrease of the same in animal protein, was associated with a 10 percent lower risk of death.
- They are nutrient and fiber rich. Pulses and legumes, like lentils, chickpeas, dried beans, and soybeans, are rich in fiber. Dietary fiber is not naturally found in animal protein, so this gives plant protein a huge leg up.
- Being rich in fiber, they fill you up!
- It’s good for the planet! Menus of Change, a joint initiative between the Culinary Institute of America and the Harvard School of Public Health, notes that plant-based proteins typically produce fewer greenhouse gas emissions than their animal counterparts. A study by the Nature Journal of Science says that greenhouse gas emissions per gram of protein for beef and lamb are about 250 times those of legumes, and 20 servings of vegetables have fewer greenhouse gas emissions than one serving of beef.
Vegetarian Protein Sources
- Quinoa – A food so healthy that NASA hopes we’ll grow it on interplanetary space flights
- Legumes – peas, kidney beans, pinto beans
- Nuts and seeds – almonds, cashews, pumpkin seeds, hemp seeds, sesame seeds
- Algae – chlorella, spirulina (nutrient-rich blue green algae)
- Eggs (ovo-vegetarian) – Eggs contain a host of health-promoting and flat-belly nutrients including choline, a major fat-burning nutrient that also plays an important role in brain health
- Fish (pescetarian)
- Brown rice
- Amaranth – Amaranth, a naturally gluten-free seed, is a good source of digestion-aiding fiber, as well as calcium and bicep-building iron.**
- Hummus – Garbanzo beans (chickpeas) are high in lysine, and tahini is a rich source of the amino acid methionine. Individually these foods are incomplete proteins, but when you combine the two together to make hummus, they create a complete protein**
- Sun Dried Tomatoes – Tomatoes are brimming with lycopene, an antioxidant which studies show can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, and reduce your chances of developing coronary artery disease. They’re also rich in fiber and contain ¾ of your RDA of potassium, which is essential for heart health and tissue repair.**
- Guava – The tropical highest-protein fruit, guava packs more than 4 grams per cup, along with 9 grams of fiber and only 112 calories. With 600% of your DV of Vitamin C per cup — the equivalent of more than seven medium oranges**
- Artichokes – Eating foods high in protein and fiber are key to turning off your body’s hunger hormones. The artichoke is a double winner: It has almost twice as much fiber as kale (10.3 g per medium artichoke, or 40% of the daily fiber the average woman needs) and one of the highest protein counts among vegetables.**
- Lentils – One cup has the protein of three eggs, with less than one gram of fat! Their high fiber content makes them extremely satiating, and studies have shown that they speed fat loss: Spanish researchers found that people whose diets included four weekly servings of legumes lost more weight and improved their cholesterol more than people who didn’t.**
- Banza Pasta
- Vegan Protein Powder – Eating veggies—and supplementing with vegan protein powder shakes—is one of the best ways to burn fat. A study in Nutrition Journal found that “plant protein intakes may play a role in preventing obesity. Arbonne Protein(20 grams of protein) or Arbonne Protein + Arbonne Daily Protein Boost (an additional 10 grams of protein) are the products I use and love!
Dairy-Free / Lactose-Free Options
- Almond milk
- Hemp milk
- Coconut milk
- Lactaid (lactose free milk)
Types Of Vegetarians
- Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
- Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
- Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
- Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
- Pecetarian diets exclude meat, poultry and eggs, as well as foods that contain them.
Some people follow a semivegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
+ Consult with your physician or dietitian to make sure your day-to-day gluten-free, vegetarian meals supply sufficient nutrition. Vegetarians are sometimes deficient in zinc and vitamin B-12. Many enriched-wheat products, such as cereals and bread, are important sources of these nutrients for vegetarians and vegans. Because a gluten-free diet does not include these foods, you may need a supplement. Arbonne’s Daily Power Packs meet the daily percentage of Zinc & B-12 you would need to supplement with. Email me, or visit my Arbonne page for more info on Daily Power Packs!
++ Common vegetarian foods, specifically tofu, seitan, textured vegetable protein and processed veggie burgers and sausages often include wheat in the ingredients. If you choose to include these foods as part of your diet, be sure to read the ingredient lists carefully.