A Vegetarian Diet Made Easy

Trouble with a vegetarian diet? Let’s break down all the important nutrients you need for a well-planned vegetarian diet.

Following a vegetarian diet does not have to be complicated. In fact, it can be as simple as following our Vegetarian Plan, but let’s talk about it later! A well-planned vegetarian diet will meet your nutritional needs and help you achieve your fitness goals. Moreover, an increasing amount of research shows that eating less to no meat will help reduce a significant amount of personal carbon contribution & water wastage. What an incredible way to save the planet!

Vegetarian diets are increasing in popularity for reasons ranging from health benefits, personal preference, being environmentally conscious, and more. However, some vegetarians rely too heavily on processed foods due to the lack of healthy choices/alternatives due to their busy schedules. These highly processed foods can be high in calories, fat, and sugar while neglecting fruits, vegetables, and whole grains, which are very nutrient-dense. 

Planning a healthy vegetarian diet 

So, how do you plan for a healthy vegetarian diet? The answer is simple, but it needs your knowledge and effort to create one. 

To ensure you get the most out of your vegetarian diet, you will need to include whole fruits, vegetables, nuts, legumes, and whole grains. It is also extremely important to pay close attention to the following nutrients: 


Calcium is known for building and strengthening bones and teeth. While milk and dairy products are high in calcium, dark green vegetables like kale and broccoli also contain sufficient calcium. Juices, cereals, soy milk, soy yoghurt, and other nut milk are great options too. 

Vitamin D

Vitamin D is another important nutrient for bone health, and it is predominantly available in dairy milk, soy milk, almond milk and rice milk. 

Vitamin B-12 

Vitamin B-12 is vital for producing red blood cells. Since this vitamin is mostly found in animal products, it is important for people following a vegetarian or vegan diet to consider vitamin supplements or vitamin-enriched foods like cereals and soy products. 

Omega 3 fatty acids 

This nutrient is vital for heart health. You can find omega-3 fatty acids commonly in fish and eggs. If your diet does not include these two foods, you can consume omega-3 fatty acids from soy oil, walnuts, soybeans, and ground flaxseed. 


Proteins will help strengthen bones, build muscle mass, repair the body and boost your metabolism. You can get sufficient protein from various plant-based foods like soy products, meat substitutes, legumes, nuts, seeds, lentils, and whole grains. 


Iron is crucial for red blood cells, and it can be found in lentils, enriched cereals, dark leafy greens, dried fruit, dried beans and peas, and whole-grain products. To help your body to absorb iron, your diet should also consist of Vitamin C foods like tomatoes, strawberries, citrus fruits, broccoli, and cabbage. 


Zinc is not as easy to find in plant-based products like iron. However, it is present in whole grains, legumes, nuts, soy products, and wheat germ. 


Iodine is needed to regulate metabolism, the function of crucial organs and growth. People following a vegan or vegetarian diet might not be getting enough iodine. However, you can rectify this by consuming ¼ teaspoon of iodised salt a day. 

How can we help?

Are you a newbie vegetarian but overwhelmed with what you can or cannot eat? Or maybe you are a busy vegetarian who simply wants your meals prepared and ready to go? Fortify Meals can help you out – making it easier to stick to your vegetarian diet. 

Our Vegetarian Plan is perfect for people looking to maintain a healthy, meatless diet with delicious vegetarian meals. This meal plan will give you everything you need without going over your calorie limit while also being environmentally conscious!

If you are simply looking for meals to grab and go, our Meals section offers a variety of vegetarian dishes for you to pick and choose your favourites, such as our Winter Vegetable Salad, Vegetarian Tikka Curry, Lentils Chilli, Falafel & Vegetables, and others. 
Why wait anymore? Now you can focus more on things that matter to you, and we will get your vegetarian meal prepped for you. For more information, contact us here.

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