Is Your Vegetarian Diet Really Healthy? 5 Tips to Find Out

So, you’ve made the switch to vegetarianism? That’s awesome! But here’s a little secret: just because you’ve ditched the meat doesn’t automatically mean you’re rocking a super healthy vegetarian diet.

I’m Bailee, and after 14 years as a vegetarian (with a few stumbles along the way!), I’ve learned that building a balanced vegetarian lifestyle is key.

A well-planned vegetarian diet can seriously boost your health. We’re talking a lower risk of heart issues, obesity, diabetes, and even certain types of cancer. But to get those benefits, you need to nail the nutrition part.

That’s why I’m sharing my top five simple tips to make sure your vegetarian diet is on point. Get ready to live a happy and healthy veggie life!

The Vegetarian Myth: It’s Not Just About Cutting Out Meat

Let’s bust a myth right now: simply removing meat from your meals won’t magically transform you into a health guru. Yes, ditching meat is a fantastic first step. But what truly matters is what you’re replacing it with.

Are you loading up on essential nutrients? Or are you swapping that steak for a steady stream of processed goodies?

Think about it: if your new vegetarian diet consists of frozen corn dogs, mac and cheese, and a nightly dose of Oreos, you’re probably not nourishing your body the way you think.

So, what’s a vegetarian to do? Don’t worry, it doesn’t have to be hard!

But, a quick disclaimer: I’m not a certified nutritionist. I’m just a regular vegetarian who’s done a lot of reading and experimenting. I also always have great blood work and I’m healthy!

Everything I share comes from my own experience and research. Of course, it’s always a good idea to chat with a doctor, nutritionist, or holistic health expert before making big changes to your diet. They can help you figure out exactly what you need.

Tip #1: Ditch the Fake Meat

Okay, I know this one can be tough, especially for new vegetarians. Fake meats are so convenient. Every grocery store now has an entire section dedicated to veggie burgers, fake deli slices, and plant-based everything. And let’s be real, many of them taste pretty darn good these days.

But here’s the deal: these products are often highly processed. The ingredient lists can be long and full of things you can’t even pronounce. They’re often loaded with sodium and just not the best choice if you’re aiming for a healthy vegetarian diet.

Instead of relying on these processed substitutes, focus on whole foods. Think beans, grains, tofu, and other minimally processed options straight from nature. These foods are packed with nutrients and will do your body good.

Need some meal inspiration? I’ve got you covered! Grab my free list of 50 Whole Food Vegetarian Meals. These are the meals we eat at my house, and they’re all about real, wholesome ingredients.

Tip #2: Protein Power at Every Meal

Protein is essential. When you remove meat, a concentrated protein source, you need to replace it. Protein helps build muscle, heal tissues, and keeps your body running smoothly.

I don’t want you stressing about protein, but I do want to emphasize its importance. Luckily, tons of vegetarian foods are packed with protein.

Here are some good sources:

• Beans
• Lentils
• Tofu
• Greek yogurt
• Cottage cheese
• Eggs
• Nuts
• Seeds

See? There’s plenty to choose from!

The easiest way to ensure you get enough protein is to include a source at every meal. Sprinkle some nuts on your oatmeal, add beans to your salad, or whip up a tofu scramble for breakfast.

If you want to go deeper, check out more about how to get protein easily as a new vegetarian.

Tip #3: Taste the Rainbow: Veggie Variety is Key

Eat as many vegetables as possible, and make them as colorful as you can. Different colors mean different nutrients. The more variety, the better!

A common mistake vegetarians make is eating too much pasta, bread, and pizza, with just a tiny side of veggies. When you ate meat, the meat was the star, and the veggies were just a supporting act. But on a healthy vegetarian diet, vegetables should take center stage!

Aim to fill half your plate with vegetables at every meal. Don’t underestimate the power of plants!

Now, what if you’re not a huge veggie fan? I get it! Check out these tips for eating a vegetarian diet when you’re a picky eater to learn how to make veggies tastier!

Here are some ideas for how to add more colorful meals:

• Rainbow Bowl: A bowl of mixed veggies, beans, and a healthy grain such as quinoa.
• Skewers: Skewers can be a fun way to add a lot of veggies and grill them.
• Stir-Fry: A stir fry can be easy to make if you have a wok.
• Salad: Salads are a classic way to eat a lot of greens.

Tip #4: Track Your Nutrition to Optimize Your Health

Want to take your healthy vegetarian diet to the next level? Track your nutrition for a week or two. Data can help you make better food choices!

I recommend using a free app like Cronometer or another food tracker. Log everything you eat for a week or two and see how your nutrition stacks up.

Are you getting enough of what you need? Too much of something you don’t? This information empowers you to adjust your diet accordingly.

Here’s what you can find out:

• See what vitamins you are low on. For example, if you are low on Vitamin D, you know to eat more mushrooms and get outside!
• If you are low on protein, increase your tofu intake.
• If you are low on a certain vitamin look up what a good food is for that.

Start by tweaking your foods and, if necessary, add a supplement or multivitamin to make sure you’re covered.

Don’t worry, you don’t have to track your food forever. A week or two is enough to get a good overview of your eating habits and identify areas for improvement.

Tip #5: Indulge Sometimes

This might sound surprising, but it’s important! If you’re always focused on eating perfectly, you’re going to burn out. And when you burn out, you’re more likely to ditch your vegetarian diet altogether (which is not a healthy choice!).

Sometimes, it’s okay to eat the cheese pizza or the chocolate cake. Food isn’t just fuel. It’s also about comfort, enjoyment, and connection. We have traditions around food, and your diet should be a part of your life, not a source of stress.

Balance is key! Indulge in something great every once in a while so you can stick with your healthy vegetarian diet for the long haul.

If you’re worried about derailing your progress, remember that mindful indulgence is possible. Practice savoring each bite, even when you’re eating something less nutritious. You can also explore healthier alternatives, like baked goods with less sugar or pizza with whole-wheat crust and lots of veggies.

The Vegetarian Guide: Your Key to Success

Want to make your vegetarian journey even easier? Check out my signature mini-course, The Vegetarian Guide. It’s a one-hour commitment that will teach you everything you need to know about starting and maintaining a vegetarian lifestyle.

The guide includes meal planners, nutrition guides, habit trackers, and everything else you need to create a diet that’s both easy and enjoyable.

Let’s Get Healthy!

So there you have it: five simple tips to ensure you’re living a healthy vegetarian diet. Remember, it’s not just about cutting out meat. It’s about making smart choices and nourishing your body with the nutrients it needs.

Now go out there and create a vegetarian lifestyle that’s both healthy and sustainable!

If you want to save this post for later, pin it with one of the images below! 🙂