Following a vegetarian diet is a healthy lifestyle choice that is associated with lower rates of obesity and better cardiovascular health (American Heart Association, 2015). However, vegetarians must be vigilant about their dietary intake to ensure they get the broad array of nutrients needed to maintain health. Meat and animal products are a good source of certain nutrients that are less abundant in non-animal sources. In particular, it is important for vegetarians to prioritize getting the following nutrients:
This fresh seasonal salad is ridiculously easy to put together and quite versatile. Serve our suggested amount as a side salad with grilled steak, chicken, or fish, or eat a double portion as a main dish. You can also stick with the serving size listed here and add canned oil-packed tuna or sliced rotisserie chicken breast for a filling lunch. Leftovers fare well as is, tucked into tacos, or added to whole-grain salad bowls.
What about evening snacking? The biggest problem with nighttime snacks is most of us reach for ice cream and chips-not fruit and yogurt. That's not to say you can't have a treat after dinner. Some of your favorite evening snacks may even be on this list (chocolate! popcorn!). One thing to note, if you're always hungry after dinner, make sure your meal is made up of filling and healthy foods and you're getting enough food. If all you're nibbling on is a lackluster salad you may legitimately be hungry and need an evening snack(see our best dinner foods for weight loss). If you love an evening snack after dinner, serve yourself a healthy portion onto a plate or bowl so you're not scooping straight from the container.

Want to discover some healthy vegan snacks under 100 calories? You have reached your destination! There are so many reasons to go vegan, either part time or full time. It’s ethical, healthy, sustainable and awesome! In fact, a vegan diet may help you to feel more healthy and vibrant! Here are 21 vegan snacks under 100 calories that will get you through to that next meal! Don’t overeat, just pick one of these vegan snacks under 100 calories and cut your cravings!
Use this guide as a great starting point for a lot of healthy snacks (and a few that are not so healthy). Of course, you don't need to be vegan to enjoy some of these tasty snacks. These snacks are also great if you are heading to a potluck, office party, or school event. By bringing a vegan snack, you'll share a healthy option and something that someone who may be dairy-free, gluten-free, or vegan (or vegetarian) can happily enjoy.
"Diet-friendly snacking doesn't necessarily have to be low-fat," says McLachlan. What's more important: Portion size. A homemade trail mix of walnuts, mini chocolate chips, and raisins is a snack that's satisfying (thanks to the sweetness and fat) and healthy for a dieter if portion sizes are kept in check. "Mix a palm full of walnuts with a pinch of chocolate chips and a pinch of raisins — it's not always realistic to measure," says McLachlan.
It's as simple a snack recipe as can be, but unusually satisfying: For a twist on plain homemade popcorn, try drizzling it with olive oil and sprinkling it with za'atar, the heady Middle Eastern spice blend of oregano, thyme, sesame seeds, and tart sumac. You can check out all our popcorn flavors here, including Thai coconut curry, miso soup, and roast chicken dinner; those three are vegan if you swap out the butter.
One cup sliced cucumbers and 10 large olives makes for a great keto-friendly snack, with added benefits: “This is a great snack to help people in ketosis supplement their sodium levels." says Desiree Nielsen, RD, author of Un-Junk Your Diet. When you're in ketosis, your body needs more sodium, and “without adequate sodium, people are at risk for dehydration, constipation, and more dangerous electrolyte imbalances," she adds.
Freekeh is a cereal made from roasted green wheat. That's the one and only ingredient in this snack's original blend, making it an ideal packaged snack. With zero sodium, four grams of fiber, six grams of protein, and only 130 calories per quarter-cup serving, you can help yourself to an extra-large serving. Try rosemary sage or tamari when you want to mix things up.
Filled with dates, whole grain oats, and delicious mix-ins of warming spices and superfood ingredients, OJAS STUDIO date and grain bites are a healthy snack dream. They're made with real fruit and no artificial sweeteners, too. They're perfect for eating on the go when you just need a few bites to tide you over till your next meal. Our favorite flavor is Ginger, Cinnamon, and Chia, but they also come in Cardamom, Cinnamon, and Walnut and Coconut, Fig, and Orange Peel varieties, too.
A mini-meal snack is a good idea when dinner is a long way off. The combo of tomato soup and baby carrots is not just filling; it also gives you lots of body-healthy nutrients, like potassium, cancer-fighting lycopene, and beta-carotene. Try a microwavable soup cup that you can stash in your car's cup holder. (Concerned about sodium? Pour about a quarter of the soup down the drain and dilute the rest with water, says McLachlan.)
Sweet, creamy, and filling, this trio feels completely indulgent. The combination of fiber, healthy fats, and protein are sure to get you over any 3pm slump. Plus, the vitamin C in raspberries increases your body's fat-burning ability, according to research in the Journal of the American College of Nutrition. Combine a single-serving container of Greek yogurt, a cup of raspberries, and a half-tablespoon of honey.
Ah, i need to make some chz but I’m not sure when. The cheese I have on my mind is tapioca based. Definitely need a soy free cheese because I doubt Mark will eat it (or eat much of it). Its funny because if I make something soy based he’ll eat it so I don’t have to. But if I make vegan cheese he often doesn’t. At least if it has a bunch of nutritional yeast he’ll avoid it.
Put the soy milk into your vitamix and add the drained sunflower seeds. Process till creamy. Add the tofu crumbled and everything else and process till creamy. Taste and adjust seasonings. This tastes seriously cheezy and would make a tasty dip or spread. I wonder if you added agar to this mix if it would be nice as a vegan cheeze. If you added a bit of tapioca to the mix (like that other vegan cheeze recipe) it would be melty as well.
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