100 Healthiest Vegetarian Foods

Vegetables

Servings: 4-6

  • Arugula
  • Asparagus
  • Avocados
  • Beets
  • Bell Peppers
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Collard Greens
  • Corn
  • Cucumber
  • Endive
  • Eggplant
  • Fennel
  • Garlic
  • Green Beans
  • Green Peas
  • Kale
  • Leeks
  • Mushrooms (Shiitake, Crimini, Portobello)
  • Mustard Greens
  • Olives
  • Onions
  • Potatoes
  • Romaine Lettuce
  • Sea Vegetables
  • Spinach
  • Sprouts
  • Summer Squash
  • Sweet Potatoes
  • Swiss Chard
  • Tomatoes
  • Water Chestnuts
  • Winter Squash (Acorn, Butternut, Hubbard)
  • Zucchini

Nuts & Seeds

Servings: 1-2

  • Almonds
  • Cashews
  • Flaxseeds
  • Peanuts
  • Pecans
  • Pumpkin Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Walnuts

Fruits

Servings: 1-3

  • Apples
  • Apricots
  • Bananas
  • Blueberries
  • Cantaloupe
  • Cherries
  • Coconuts
  • Cranberries
  • Figs
  • Grapefruit
  • Grapes / Raisins
  • Kiwifruit
  • Lemons
  • Limes
  • Mangoes
  • Oranges
  • Papaya
  • Pears
  • Pineapple
  • Plums / Prunes
  • Raspberries
  • Strawberries
  • Watermelon

Beans & Legumes

Servings: 3-6

  • Black Beans
  • Dried Peas
  • Garbanzo Beans (Chickpeas)
  • Kidney Beans
  • Lentils
  • Lima Beans
  • Navy Beans
  • Pinto Beans
  • Soybeans
  • Tofu

Whole Grains

Servings: 5-8

  • Brown Rice
  • Buckwheat
  • Oats
  • Quinoa
  • Rye
  • Wild Rice
  • Whole Wheat

Herbs & Spices

Servings: Use Liberally

  • Basil
  • Black Pepper
  • Cayenne / Red Chili Peppers
  • Cilantro
  • Cinnamon
  • Dill
  • Ginger
  • Mustard Seeds
  • Oregano
  • Parsley
  • Rosemary
  • Thyme
  • Turmeric

Sweeteners

Servings: Minimal

  • Blackstrap Molasses
  • Local Raw Honey
  • Maple Syrup

Oils & Vinegar

Servings: Minimal

  • Apple Cider Vinegar
  • Avocado Oil
  • Balsamic Vinegar
  • Flaxseed Oil
  • Olive Oil
  • Sunflower Oil
  • Walnut Oil

What Counts as a Serving?

  • Vegetables: 1/2 cup cooked or 1 cup raw veggies
  • Fruits: 1/2 cup fresh or frozen or 1/4 cup dried fruit
  • Whole Grains: 1 slice whole-grain bread, 1 cup cereal, 1/2 cup cooked brown rice, pasta or other whole grain
  • Beans, Peas, Lentils, Soy:  1/2 cup cooked beans, peas or lentils, 1/2 cup tofu, 1 cup soy milk
  • Nuts & Seeds: 1/2 cup nuts or seeds, 2 tbs nut butter
  • Herbs & Spices: Fresh or dried herbs and spices