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Fruit: Apples, Oranges, Bananas, Pineapples, Mixed Frozen Berries (for smoothies), Lemons, Limes, Tomatoes, Avocados

Vegetables: Romaine Lettuce, Spinach, Broccoli, Kale, Celery, Cucumbers, Bell Peppers, Jalapeno Peppers, Onions, Carrots, Garlic, Basil, Parsley, Cilantro

Starchy Vegetables: Potatoes, Sweet Potatoes

Legumes: Lentils, Chickpeas, Black Beans (preferably dry, but sometimes canned)

Non-Wheat Grains: Brown Rice, Quinoa (not technically a grain), Granola, Spelt Pasta

Wheat Products (limited): Whole-Wheat Bread, Pasta, Pitas, Bagels, and Wraps

Breakfast Cereals: Post Grape Nuts (packed with carbohydrates), Kashi

Nuts and Seeds: Almonds, Cashews, Walnuts, Flaxseeds

Spreads and Pastes: Hummus, Nut Butters (almond is great, but expensive), Tahini (sesame seed paste), Baba Ganoush

Oils: Olive Oil, Grapeseed Oil, Toasted Sesame Oil, Flaxseed Oil, Coconut Oil (solid at room temperature, often in the health food aisle)

Vinegars: Apple Cider Vinegar, Balsamic Vinegar

Protein powder: Hemp (found in health store)

Soy Products (limited): Tofu, Tempeh, Soy Sauce or Bragg’s Amino Acids

Tea and Coffee (limited)

Other Snacks (limited): Tortilla Chips, Salsa, Popcorn

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Depends on where you go to eat out
Can ask your waiter/waitress what is vegetarian on the menu
Order a salad if you're at a meat or seafood restaurant

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https://www.vrg.org/nutshell/nutshell.htm

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Vegan cheesecake

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Curried cashew burgers
Fresh tomato vinaigrette
Mixed greens

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Leek, asparagus, and herb soup
Mixed greens with grapes and feta (if eat cheese)
Crackers or a carb to go along with it

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Fruit smoothie
Low sugar plum spread and whole wheat toast

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Sulfer
Animal based omega-3 dha
Heme-iron
Taurine
Vitamin D3
Carnosine

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Nutrient Deficiencies and how to avoid them

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Nutrient Deficiencies and how to avoid them

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Lack of vitamin B-12
Can feel weakness, fatigue and impaired brain function.
Certain plants such as seaweed have bioactive B-12 as does soy and B 12 vitamin supplements
Creatine is needed
Must for muscle energy and proper function on central nervous system.
Only found in supplements. Not found in plant foods

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Make sure to get enough protein (the essential 9 amino acids)
Don't be afraid to try new things
Be sure to take supplements

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Lacto-vegetarians
Ovo-vegetarians
Lacto-ovo-vegetarians
Vegan
Pesci-vegetarians
Semi-vegetarians