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Do not use the information on this page in isolation -- you must consult your doctor or a registered nutritionist for help in planning a healthy diet for you and your family.

Vegetarianism is about living a healthy and ethical lifestyle. To ensure that you are maintaining a complete and balanced diet, use the chart below to help plan your meals -- ensure that you combine an item from column A with an item from column B to gain maximum protein and nutrient content.

  • Oatmeal
  • Brown Rice
  • Whole Wheat Bread
  • Millet, Barley
  • Bran
  • Legumes (kidney beans, lentils, chickpeas, soybeans)
  • Wheat Germ
  • Peas
  • Peanuts
  • Cashews
  • Pistachio Nuts
  • Black Walnuts
  • Brazil Nuts
  • Spinach
  • Wheat Germ
  • Sesame Seeds + Soybeans
  • Legumes (not with peanuts)


  • Cauliflower
  • Green Peas
  • Lima Beans
  • Brussel Sprouts
  • Brocolli (dark green and leafy)
  • Millet
  • Sesame Seeds
  • Parboiled Rice
  • Brazil Nuts
  • Mushrooms
  • Black Beans
  • Kidney Beans
  • Chickpeas
  • Navy Beans
  • Soy Bean
  • Lentils
  • Wheat
  • Rice, millet
  • Corn (only with soybeans or black beans)
  • Wheat Bran
  • Barley

Adequate calcium and riboflavin intakes require consumption of fortified soy milk or large quantities of dark green leafy vegetables if dairy products are not consumed.

It would be beneficial for you to consume a source of Vitamin C at each meal, as this increases absorption of iron. Good sources of Vitamin C include citrus fruits, cabbage, berries, tomatoes, broccoli, spinach, turnips and brussel sprouts. Good sources of iron include dried fruits, egg yolk, dark green leafy vegetables, whole grains and enriched breads and cereals.

Be sure to check other great nutrition resources on the internet, like the TVA's nutrition page or google "vegetarian nutrition" --