Looking for a 1600 calorie vegetarian meal plan? This well-planned vegetarian diet program is sufficient to meet the growth and nutritional needs of an adult. Let’s start if you’re ready!
All About 1600 Calorie Vegetarian Meal Plan
It has been proven that vegetarian diet is a healthy, nutritious and effective nutrition program in prevention and treatment for certain diseases. Large-scale studies also show that the mortality rate from heart diseases is 30% lower in vegetarian men and 20% lower in women. The program contains less saturated fat, cholesterol, and animal protein, while also containing higher levels of carbohydrates, fiber, magnesium, potassium, folic acid and antioxidants such as vitamin C.
So What Should A Good-Planned Vegetarian Diet Include?
One of the biggest mistakes with vegetarian diets is that they are thought to be not rich in protein. Many plant foods such as whole grains, nuts, and legumes are very rich in protein. However, it is not enough to meet the protein requirement from a single plant species, as not all the necessary amino acid types can be obtained. Contrary to popular belief, incomplete proteins do not need to be taken with a single food to meet protein needs. The variety that consists of legumes, seeds, whole grains, nuts and whole wheat will be sufficient to meet the required amino acid requirement.
The most common sources of calcium are dairy products. Dark green leafy vegetables, tofu (tofu), and calcium-fortified foods and drinks are other important sources of calcium. Of course, not all dairy products and juices contain calcium. The best way to consume calcium-rich products is to read the product labels carefully.
Vitamin B12 is only found in animal foods. It is very important for the spinal cord, brain, visual nerves and peripheral nervous system. Deficiency can lead to serious neurological problems without treatment. For individuals who do not consume animal foods, an alternative source of B12 is very important. The active form of B12 in the human body is cyanocobalamin. Cyanocobalamin can be found in some breakfast cereals, multivitamins, soy drinks, and edible yeasts from some brands. However, it would be useful to note that some inactive counterparts of B12 are found in blue-green algae, seaweed and fermented foods.
For vegetarians, iron levels have always been a concern. The reason for this is that the iron in plant foods rich in iron is not biologically usable as it is in animal food sources. Iron deficiency is common, especially in women of growing age. It would be beneficial for vegetarians to consume iron-enriched cereals and cereal products, legumes, dried fruits, pasta and green leafy vegetables.
Zinc is important for ideal growth and sexual development, especially during adolescence. It is recommended to consume approximately 8-11 mg per day for an adolescent individual. Zinc-enriched cereals, legumes, nuts, eggs, soy foods and dairy products are among the important sources of zinc.
Fat is an important source of nutrients for growth and development. At least 20% of the energy consumed should come from fatty acids. In cases where this amount is not enough, problems such as deficiencies or growth retardation can be seen in the person due to insufficient fatty acids. Especially in individuals in the growth period, the fat taken is very important and should be followed carefully.
Vitamin D is needed for calcium to be stored. The products with the highest vitamin D concentration are dairy products. Sunlight is also an important source of vitamin D. If you live in an area with insufficient daylight, it is important that you meet this need with nutrition. For vegans who do not consume dairy products, dairy-like products or breakfast cereals can be beneficial in obtaining this vitamin.
1600 Calorie Vegetarian Meal Plan
Below is a sample vegetarian meal plan for one day. Considering the above-mentioned foods, you can make a program that suits your diet and taste.
A cup of green tea
Cheese (1 slice)
Olives (5 pieces)
Salad made of lettuce, cress, purslane
Two slices of whole wheat bread
1 bowl of cabbage soup
1 bowl of yogurt
2 slices of rye bread
Green beans meal
6 tablespoons of rice (cooked)
1 bowl of yogurt
Seasonal salad with vegetables
Green tea or skim milk
Total Calories: 1562