Vegetarian Plan

This advice is for those who wish to follow a vegetarian lifestyle due to having religious constraints or cultural beliefs but would still like to follow the Eat Burn Sleep anti-inflammatory lifestyle.

It is important to honor and accommodate diverse religious practices and beliefs when discussing dietary preferences, ensuring that everyone feels included and respected.

Our vegetarian anti-inflammatory meal plan is designed to nourish your body, optimize your nutrition, meet protein requirements and reduce inflammation while staying vegetarian.

From the moment of birth, babies get their first microbiome from their mother and they are introduced to a vast array of microorganisms, Maqsood et al. (2019). As humans grow, they continue to interact with their environment, acquiring more bacteria along the way. This collection of bacteria, known as the holobiome, plays a crucial role in our overall health and well-being.

As humans, we are not alone in this microbial journey. Our families, both immediate and extended, also share in this bacterial exchange. Living with others means sharing not only our living spaces but also our bacteria.

Bacteria play a crucial role in protein recycling. When it comes to breaking down and decomposing organic matter, bacteria are the unsung heroes. These tiny organisms possess the unique ability to break down proteins into their basic building blocks, known as amino acids. This process of protein recycling is essential for the functioning of ecosystems and the overall health of our planet.

In the context of a vegetarian diet, protein recycling by bacteria becomes even more significant. As vegetarians primarily rely on plant-based protein sources, such as legumes, grains, and vegetables, bacteria aid in breaking down these proteins into amino acids that our bodies can readily absorb and utilize.

By efficiently recycling proteins, bacteria help ensure that nutrients are not wasted and can be used to support various biological processes.

Bacteria have a vital role in protein recycling, and they contribute to the success of a vegetarian lifestyle.

A lot of vegetarians and vegans will head to the vegan aisle in the supermarket, reaching for vegan sausages, vegan burgers, vegan bacon; the list goes on. All these foods are highly processed and full of ingredients that are inflammatory to our gut health. Instead, we should focus on the abundance of fresh fruits, vegetables, whole grains, and legumes found throughout the rest of the store. These natural, unprocessed foods are the foundation of a nourishing vegetarian diet.

You can watch The Masterclass on How to reduce inflammation when vegetarian here.

If you can shop for your vegetables local, you do not always need to buy organic. Check out the videos in the resources section.

Generally, most adults need around 0.75g of protein per kilo of body weight per day. If you weigh 60kg, you’ll need to eat 45g of protein a day. (British Nutrition Foundation).

The table below highlights the protein content of various vegetarian foods.

Proteins from plant sources can still offer a good source of protein and contribute to a balanced diet for humans as shown in a study by Mariotti & Gardner, (2019).

Pulses and Legumes

Vegetarians get their main sources of protein from eggs, pulses and legumes. The latter two consumed in high quantities can cause inflammation to the gut so it is recommended you consume no more than one portion in total a day.

Having said that, some grains and plant proteins have been traditionally consumed in many cultures, and you can have them in your diet as long as they are unprocessed and you follow the guidance shared below.

Our microbiome evolves with our environment and the foods we eat, so for example, someone from India who grew up in a traditionally vegetarian household will have a system more efficient at protein recycling. Their body will not flush out proteins as quickly as someone who traditionally comes from an animal protein-eating family.

Remember the Eat Burn Sleep lifestyle isn’t about perfection but damage limitation.

It is recommended that you buy canned pulses in water and then give them a really good rinse under cold running water. Soaking pulses and legumes helps reduce lectins, as the lectins transfer into the water the pulses have been soaked in. Rinsing will also ensure that all the lectins, which are inflammatory to the gut, are removed.

Soak pulses and legumes for 24 hours in filtered water, discard the water and then rinse until all the foam has disappeared.

Cook all canned pulses, do not eat straight from the tin. Cooking pulses and legumes will destroy any active lectins.

If you are cooking from dried form, soak the legumes in water overnight, discard the water and rinse in clear water before cooking according to the package instructions. If you boil the beans, also discard the water once the beans come to a boil and add fresh water to continue cooking. Fernandes et al. (2010).

Nuts and Seeds

These are an excellent source of micronutrients, protein, healthy fats and fibers. Eat them in accordance with the Savory Orange Treats guidance in the Food Lists.

It is best to soak nuts and seeds overnight in filtered water and a pinch of salt, then dry them in an oven on a low heat for 12 hours before eating them.

When you soak nuts and seeds, you activate their dormant enzymes, making them easier to digest and allowing your body to absorb their nutrients more efficiently. This process also helps to neutralize enzyme inhibitors, phytic acid, and other anti-nutrients present in these foods. This will result in improved nutrient absorption, enhanced digestion, and increased availability of vitamins, minerals, and antioxidants.

Nuts, seeds, and legumes are rich in fiber, which is great for digestion, but can also cause gas and bloating in some individuals. If you are suffering from bloating be sure to check out the IBS Expert Advice.

Quite often, many people following a vegetarian diet consume too many carbohydrates (effectively glucose), which leads to higher blood sugar levels and a host of health issues, including weight gain and diabetes, Astley et al. (2018). The focus of this vegetarian plan is to find better sources of energy than white starchy carbohydrates.

Good Carbs

Many carbohydrates like grains, beans, pulses, and potatoes are bad for gut bacteria (feed candida) and inflammatory (high in omega 6). So, the ideal choice is to pick carbohydrates from the green food list. Here are some good sources:

• All root vegetables except white potatoes (sweet potatoes, parsnips, carrots, beetroots, turnips)
• Butternut squash
• Pumpkin
• Artichokes
• Quinoa (be mindful of having too much as it can lead to constipation)

Breads

There are many alternatives to shop bought bread in the Eat Burn Sleep recipes section. These include rolls, breads, flatbread and pancake options (sweet and savory).

These recipes have been carefully created to be high in protein, good fats, healthy fiber and to be lower in carbohydrates than their regular counterparts.

Consequently, they will have a higher protein and good fat intake, while feeling full and having more stable blood sugars, leading to less cravings, less hunger pangs, stable energy levels etc.

Here are just some of the recipes available:

• Basic Paleo Bread
• Seed Bread
• Paleo Chia Seed Bread
• Flax Paleo Bread
• Paleo Olive & Rosemary Bread
• Paleo Mini Bread Rolls
• Bread Rolls
• Savory Rosemary & Chives Paleo Bread Rolls
• Flaxseed Flatbread
• Paleo Pancakes
• Fluffy Protein Pancakes

Free-range eggs are much better for you. The chicken will have been fed fewer grains, and they will have sourced their own foods, which makes these eggs higher in anti-inflammatory omega-3 fatty acids. Free-range eggs also contain more vitamin D due to the chickens being allowed to roam in the sun, Kühn et al. (2014).

Breakfast

Kickstart the day with one serving of fruit or raw vegetables that are low in sugar and high in fiber.
Raw foods stimulate enzyme production and support good digestion. They keep your system more alkaline (not acidic and less inflamed). Fruit also contains vitamin C and antioxidants, which have many health benefits.

Choose one item from the following list:

• One apple (skin on)
• A large handful or ½ cup or 75g of blueberries, raspberries, strawberries, or blackberries
• One large carrot
• One small carrot and 6 cherry tomatoes or other crudités (cucumber, fennel, etc.)

You can have any of the breakfast options from the recipe section (choose “breakfast” in the “meal-type” filter).

You can also have a Protein Shake/Smoothie. There are many to choose from the recipe section. Alternatively, make your own. Add flaxseeds or chia seeds to your smoothie for extra nutrients and healthy fats. If you are adding protein powder make sure the ingredients are listed on the Green Food list or choose one from Yalda Loves.

Here are some examples of breakfasts you can have:

• Omelet with 3 egg whites and 1 yolk using olive oil
• Shakshuka: either 2 eggs + vegetables and tomato sauce or 3 egg whites + vegetables and tomato sauce (discard the yolks)
• One serving of Persian herb omelet
• Zucchini and oyster mushroom omelet
• Omelet: mushrooms, basil, and chives
• 2 slices of any of the light banana bread recipes (they are low in carbs, high in protein, low in fat, and high in fiber)
• 2 slices of paleo bread (3cm or 1in) + thin spread of nut butter + sliced apple + sprinkle of cinnamon
• 2 paleo bagels + thin spread of nut butter + sliced apple + sprinkle of cinnamon
• 2 low-carb paleo mandarin and almond muffins
• 2 low-carb “newtella” muffins
• 2 low-carb chocolate and walnut muffins
• 3 paleo pancakes
• Flax and chia warm porridge
• 1 breakfast cookie
• 2 slices (3cm or 1in) of flax and chia light banana bread
• 3 fluffy protein pancakes
• Quinoa and chia seed porridge
• 2 slices (3cm or 1in) of seed bread
• 3 paleo mini bread rolls
• 2 servings of sweet potato blinis
• 2 servings of zucchini fritters
• 1 matcha protein smoothie
• 2 slices (3cm or 1in) of paleo olive and rosemary bread
• 3 rosemary and chives paleo rolls

Enjoy your breakfast, chew well, and eat slowly and mindfully. This helps to kick-start your digestive juice production into gear, which enhances absorption. It also makes you reach the feeling of satiety quicker. Be ready to feel fresh and energized every morning!

Lunch & Dinner

There are many vegetarian recipes on the Eat Burn Sleep platform. Be sure to use the filter function on the recipes page.

For dinner add a portion of Good Carbs to your plate. Read more about Good Carbs here.

Here are just some of the recipes you can choose from:

• Eggplant & Basil Salad
• Regular Shakshuka
• Spinach & Zucchini Velouté
• Zucchini & Leek Soup
• Catalan Roasted Vegetables
• Turmeric Spinach
• Butternut Squash & Quinoa Salad
• Slow Cooker Indian Vegetable Curry served with Cauliflower Egg Fried Rice
• Fresh Quinoa Salad
• White Good Carbs Soup with a slice of Flaxseed Flatbread
• Quinoa Salad

Sample Weekly Meal Plan

• Vitamin D3 – 2000 IU a day. Foods contain limited amounts of vitamin D, so supplements are often needed to meet needs. Depending upon one’s age, geographical location, dietary preferences, and body weight, a daily supplemental dose of 10–50 µg (400 to 2000 IU) of vitamin D may be needed to achieve optimal serum levels of 25-hydroxyvitamin D year-round according to a study by Pludowski et al. (2018).
• Vitamin B12. As a good preventative measure, all vegetarians and vegans should annually check their B12 status. Daily needs can be adequately met in non-pregnant, non-lactating people by consuming a 500 µg B12 supplement at least three times a week. Vitamin B12 is well absorbed from either sub-lingual or chewable tablets, according to a study by Craig et al. (2021).

Check out Yalda’s Vegetarian Plan Masterclass. In this Masterclass Yalda discusses how the Vegetarian Plan can benefit those who are vegetarian for ethical or religious reasons.