Vegetarian and Non-vegetarian Balanced Diet Options

Some vegetarian and non- vegetarian food items which form the meal plan of a balanced diet.

A balanced diet constitutes the right amount of vegetarian as well as non-vegetarian food items and proteins.

But due to busy lifestyles and work stress, this is seldom followed and people eat junk or readymade food items rather homemade meals or foods. Thus forming a base for unhealthy lifestyles.

Here are some vegetarian and non-vegetarian food items which form the meal plan of a balanced diet.

First of all, some vegetarian or vegan food options are enlisted-


It is a very high source of protein and is highly enriched with zinc, iron, omega 3 fatty acids and calcium. It is also a high source of Vitamin D.

A cup full of tofu contributes to about 100 milligrams of calcium to the body which is essential and important for bone building and maintaining healthy bones.



Lentils belong to the legume family and are highly enriched with proteins and soluble fibre.

In comparison to beans, lentils contain twice as much as iron and have higher amounts of Vitamin B and folate in them.

Lentils can be consumed in the forms of soups, stews or curries.



Beans are the younger brother of lentils and are highly enriched in iron and soluble fibre. It also contains nutrients like potassium, zinc and Vitamin B in large amounts.

Beans can be consumed with Rice, Bread and Pasta as well as with soups and green salads at breakfast, lunch or dinner.



It is highly nutritious go nuts when it comes to food than when comes to being crazy. Nuts are high in protein, zinc, omega 3 fatty acids, and calcium.

Nuts are sure to be high in calories but do not have trans-fat properties and hence do not promote weight gain or fat gain to the body. Nuts contribute to filling in the appetite of a person and help in avoiding overeating habits at the same time.

Nuts, hence contribute to weight and fat loss in a certain body.

Nuts like Almonds, Walnuts, Cashews, Pistachios, Peanuts, Pecans, Macadamia Nuts and Brazil Nuts contain the above-said nutrients and are essentials for a healthy body.



Whole grain cereals are highly enriched with Vitamin B12, iron, calcium, zinc and insoluble fibre as also other Vitamin B nutrients. Grains can consist of wheat, rice, flax, Jowar, Bajra and oats.

Eating grains on a daily basis eliminates the risk of colon cancer and other gut disorders.

Grains can be consumed in the form of cereals, brown rice and multi-grain bread. Also, whole grains can be consumed in roasted formats while snacking.



Dark leafy green veggies are highly enriched with iron, antioxidants, folic acid, Vitamin A and calcium. Veggies like spinach, broccoli, kale, Swiss chard, collards and fenugreek are highly enriched with these nutrients.



Seaweeds like spirulina are highly enriched in nutrients like magnesium, calcium, iodine, iron, chromium, Vitamins A, B, C and E.

Seaweeds such as agar, dulse, alaria, kelp and nori are highly enriched with these nutrients.



Dried fruits such as apricots, prunes, raisins, mangos, pineapple, figs, dates, cherries and cranberries are rich sources of iron, proteins, minerals and vitamins along with fibre.




Lean meat like chicken and turkey are highly enriched in nutrients like proteins, Vitamin B and E, and zinc.

Meat like lamb, pork, and beef do not constitute a healthy diet and are full of calories and bad cholesterol.



Fish like salmon is highly enriched with nutrients like proteins, omega 3 fatty acids and vitamin D. Salmon is highly beneficial for the heart and the body.



Eggs are high on biotin, which are highly beneficial for the heart and hair growth. Also, eggs are highly enriched with Vitamins A, B6, B12, C and D, along with calcium, iron and magnesium.



Fish eggs are beneficial for healthy heart and bones. They are highly enriched in nutrients like sodium, potassium, Vitamins A, B, C and D, calcium, iron and magnesium.

Fish eggs are also beneficial to improve eyesight in individuals.

Hence, these are some of the vegetarian and non-vegetarian balanced diet options which one needs to follow a healthy lifestyle.

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