So what does it mean to be vegetarian?

According to Andrew Weil, M.D.,

a vegetarian diet focuses on fruits, vegetables, dried beans and peas, grains, seeds and nuts—and eliminates meat, fish and chicken. There are di erent versions of vegetarian diets, such as lacto-vegetarian, which includes dairy such as cheese and milk, and the lacto-ovo vegetarian diet, which includes dairy as well as eggs. Another subset is the pescatarian diet, which allows for seafood.

The common theme here is that all of these diets have a strong focus on healthy foods that can help you lose weight!

Veggies. The nutritional powerhouse in our diet! Vegetables should make up a portion (a large portion, in Denise’s opinion!) of every meal. Because vegetables contain a lot of fiber and water, they fill you up using very few calories. Most veggies have 10 to 15 calories per serving. And even the few exceptions, such as potatoes, have only around 100 calories per serving. Plus, they are excellent sources of essential minerals and vitamins, giving you a good dose of antioxidants. “I love adding a rainbow of veggies to my meals: onions, yellow bell peppers, bright crunchy green peas, orange carrots, red beets, dark leafy greens…the list goes on and the recipes are endless!” Denise says.

Fruits. Fruits contain loads of fiber and water, keeping your stomach satisfied for longer. However, it’s important to keep in mind that, unlike vegetables, fruits typically contain more natural sugar and, as a result, more calories. If you’re trying to lose weight, focus on veggies a little more than fruits.

Beans and legumes. If you are looking for an inexpensive way to get more protein, beans and legumes are the way to go. Both are excellent sources of protein and fiber—perfect for people who follow vegetarian or vegan diets. They can also be eaten in abundance without breaking the bank.

Whole grains. Whole grains such as barley, brown rice, buckwheat, bulgur, millet, oats and quinoa are wonderful sources of fiber and nutrients, and they can provide much-needed protein in a vegan or vegetarian diet as well.

Seeds and nuts. Walnuts, almonds, sunflower seeds and chia seeds all provide protein—important for our health, especially as we age. While they can be high in fat, some nuts, like walnuts, provide the healthy omega-3 fatty acids that our bodies need. Denise loves to add seeds and nuts to her salads for an extra serving of protein.