100 Healthiest Vegetarian Foods
Vegetables
Servings: 4-6 a day
- 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 a day
- Almonds
- Cashews
- Flaxseeds
- Peanuts
- Pecans
- Pumpkin Seeds
- Sesame Seeds
- Sunflower Seeds
- Walnuts
Fruits
Servings: 1-3 a day
- 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 a day
- Black Beans
- Dried Peas
- Garbanzo Beans (Chickpeas)
- Kidney Beans
- Lentils
- Lima Beans
- Navy Beans
- Pinto Beans
- Soybeans
- Tofu
Whole Grains
Servings: 5-8 a day
- 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: 1/4 cup nuts or seeds, 2 tbs nut butter
- Herbs & Spices: Fresh or dried herbs and spices
