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Tous les végétariens et végétaliens se sont faits demander au moins une fois comment ils réussissaient à maintenir leur niveau d’énergie sans manger de viande. Et comme l’énergie se mesure essentiellement en calories provenant des protéines, des gras et des glucides, il peut être embêtant de trouver des aliments sains qui vous fourniront l’énergie nécessaire pour passer à travers votre journée.
Si vous êtes nouvellement végétarien ou végétalien, vous devrez peut-être planifier davantage vos repas pour obtenir votre apport quotidien de certains nutriments. Assurez-vous surtout d’avoir un apport suffisant en protéines, en vitamine B12, en fer, en calcium et en vitamine D. Vous pouvez également consulter votre médecin pour des suppléments de fer et de vitamine B12, que l’on retrouve principalement dans les aliments d’origine animale.
Santé Canada suggère de consommer quotidiennement de 2 à 3 substituts de viandes pour les adultes âgés entre 19 et 50 ans, allant du soja aux graines en passant par les lentilles.
Sans plus tarder, voici 12 aliments pour faire le plein d’énergie si vous êtes végétarien ou végétalien :
12 aliments pour faire le plein d’énergie si vous êtes végétarien ou végétalien
Le tofu(01 of12)
3/4 de tasse vous donnera 16 g de protéines et 300 mg de calcium. (credit:VeselovaElena via Getty Images)
Les fèves edamame(02 of12)
1 tasse vous donnera 17 g de protéines, 8 mg de fer et 100 mg de calcium. (credit:Lauren Burke via Getty Images)
Les lentilles(03 of12)
Une tasse vous donnera 18 g de protéines et 7 mg de fer. (credit:Polka Dot Images via Getty Images)
Les pois chiches(04 of12)
1 tasse vous donnera 15 g de protéines et 5 mg de fer. (credit:Galayko Sergey via Getty Images)
Les amandes(05 of12)
1/4 de tasse vous donnera 8 g de protéines. (credit:mamadela via Getty Images)
Le quinoa(06 of12)
1 tasse vous donnera 8 g de protéines. (credit:Annabelle Breakey via Getty Images)
Les graines de chia(07 of12)
2 cuillères à soupe vous donneront 5 g de protéines et 170 mg de calcium. (credit:Tatyana Kildisheva via Getty Images)
Les graines de chanvre(08 of12)
2 cuillères à soupe vous donneront 7 g de protéines. (credit:bhofack2 via Getty Images)
Le lait de soya(09 of12)
1 tasse vous donnera 8 g de protéines, 300 mg de calcium et 1 microgramme de vitamine B12. (credit:View Stock via Getty Images)
Les oeufs(10 of12)
2 oeufs vous donneront 12 g de protéines et 1 microgramme de vitamine B12. (credit:Jupiterimages via Getty Images)
Le lait de vache(11 of12)
1 portion vous donnera 8 g de protéines, 300 mg de calcium et 1.2 microgramme de vitamine B12. (credit:Tooga via Getty Images)
Le yogourt grec(12 of12)
3/4 de tasse vous donnera 18 g de protéines. (credit:Alan Benson via Getty Images)
Cet article initialement publié sur le Huffington Post États-Unis a été traduit de l’anglais.
INOLTRE SU HUFFPOST
Restaurants végétariens à Montréal
Aux Vivres(01 of41)
Où?: 4631 Boulevard Saint-Laurent (St. Laurent et Villeneuve)\nAu menu: Sandwichs, smoothies et brunch
Bonny's(02 of41)
Où?: 1748 Notre-Dame St West (Notre Dame and Richmond)\nAu menu: salades, empanadas et burgers
ChuChai(03 of41)
Où?: 4088, Rue St-Denis (St-Denis et Duluth)\nAu menu: nourriture thaïlandaise de haut rang
Crudessence(04 of41)
Où?: plusieurs lieux\nAu menu: pad thai, rouleaux de printemps, sandwichs, salades, desserts
Resto Végo (05 of41)
Où?: 1720 Saint-Denis; \n1204 McGill\nAu menu: buffet de salades, buffet chaud et buffet dessert
Invitation V(06 of41)
Où?: 254 Rue Bernard Ouest\nAu menu: soupes, nouilles, pizza, brunch et desserts
La Lumière Du Mile End(07 of41)
Où?: 214 Bernard O.\nAu menu: ragoûts, brunch et desserts
La Panthère Verte(08 of41)
Où?: plusieurs endroits\nAu menu: plats orientaux, soupes et smoothies
Le Cagibi(09 of41)
Où?: 5490 St. Laurent\nAu menu: burritos, burgers, quesadillas
Lola Rosa(10 of41)
Où?: 4581 Avenue du Parc; 545 rue Milton \nAu menu: ragoût, polenta, curry et nachos
Propulsion(11 of41)
Où?: 1303 Sainte-Catherine Est. (at Visitation)\nAu menu: sandwichs, smoothies (credit:Instagram)
Restaurant Pushap(12 of41)
Où?: 5195 Rue Paré\nAu menu: nourriture indienne, avec un accent mis sur les desserts (credit:Urbanspoon)
Résonance Cafe(13 of41)
Où?: 5175a ave. du Parc \n\nAu menu: bols de riz brun, soupes
Restaurant Yuan Vegetarian(14 of41)
Où?: 2115 St-Denis\nAu menu: nourriture thaï et chinoise
Su Shian Yuang Restaurant Vegetarien(15 of41)
Où?: 420 Rue Rachel est\nAu menu: plats asiatiques
Le Jubar(16 of41)
Où?: 3863 Boulevard St-Laurent, suite 208 \nAu menu: desserts, plats chinois, indiens, japonais et mexicains
Sophie Sucrée(17 of41)
Où?: 167 Ave des Pins E\nAu menu: desserts, desserts et desserts
Free Times Cafe(18 of41)
The restaurant: Free Times Cafe\nWhere: 320 College St. (College and Spadina)\nPart of Veggielicious: Yes\nVegetarian only?: No\nWhat\'s under $20?: All daily specials during Veggielicious will be vegan (items like tofu burgers and falafels). Prices range from $4.95 to $15.95; call or check the Free Times Facebook page for daily specials. (credit:Facebook/Free Times Cafe)
Govinda's(19 of41)
The restaurant: Govinda\'s\nWhere: 243 Avenue Road (Avenue and Dupont)\nPart of Veggielicious: Yes\nVegetarian only?: Yes\nWhat\'s under $20?: Buffet including drink and dessert for $10 per person, with dishes like daal soup, vegetable curry, pakoras and much more. Vegan items selection will be enhanced during Veggielicious. (credit:Govinda\'s)
Cheesewerks(20 of41)
The restaurant: Cheesewerks\nWhere: 56 Bathurst St. (Bathurst and Wellington)\nPart of Veggielicious: No\nVegetarian only?: No\nWhat\'s under $20?: The Los Angeles sandwich (havarti, avocado, arugula, citrus compote), plus drink and side (credit:Cheesewerks)
Magic Oven(21 of41)
The restaurant: Magic Oven\nWhere: Multiple locations around Toronto\nPart of Veggielicious: Yes\nVegetarian only?: No\nWhat\'s under $20?: Live Green Salad (kale and tofu in miso-lemon dressing); Spelt rotini with pesto, artichokes and sun-dried tomatoes; organic beer, wine or kombucha for $20 (credit:Magic Oven)
Milagro(22 of41)
The restaurant: Milagro\nWhere: 783 Queen St. W. (Queen and Bathurst); 3187 Yonge St. (Yonge and Lawrence); 5 Mercer St. (King and John)\nPart of Veggielicious: Yes\nVegetarian only?: No\nWhat\'s under $20?: Veggielicious specials to be announced; Tortilla soup and a vegan burrito come out to $19.50 regularly (credit:Milagro)
Hogtown Vegan(23 of41)
The restaurant: Hogtown Vegan\nWhere: 834 Bloor St. W. (Bloor and Ossington)\nPart of Veggielicious: No\nVegetarian only?: Yes\nWhat\'s under $20?: Sandwiches from $10 to $12, drinks $3 and starters from $4 (credit:Twitter/Hogtown Vegan)
One Love Vegetarian(24 of41)
The restaurant: One Love Vegetarian\nWhere: 854 Bathurst St. (Bathurst and Bloor)\nPart of Veggielicious: Yes\nVegetarian only?: Yes\nWhat\'s under $20?: Specials to be announced, but most items are $10.99 and under regularly (credit:One Love Vegetarian)
Pero Restaurant(25 of41)
The restaurant: Pero Restaurant\nWhere: 812 Bloor St. W. (Bloor and Ossington)\nPart of Veggielicious: Yes\nVegetarian only?: No\nWhat\'s under $20?: A vegetarian combo platter, which includes a sampling of veggie dishes like cooked collard greens with onions and green peppers or chopped tomatoes with injera scramble is $15 for Veggielicious (credit:Twitter/Pero Restaurant)
Rawlicious(26 of41)
The restaurant: Rawlicious\nWhere: 2122 Bloor St. W. (Bloor and Runnymede); 20 Cumberland St. (Bloor and Yonge)\nPart of Veggielicious: Yes\nVegetarian only?: Yes\nWhat\'s under $20?: Beet ravioli, slice of pizza, and delicious sweet potato chips for $15 during Veggielicious; entrees always $9 to $15 (credit:Facebook/Rawlicious)
Sadie's Diner(27 of41)
The restaurant: Sadie\'s Diner\nWhere: 504 Adelaide St. W. (Adelaide and Bathurst)\nPart of Veggielicious: Yes\nVegetarian only?: Yes\nWhat\'s under $20?: Specials to be announced, but entrees always between $9 to $13 and desserts for $5 to $6 (credit:Sadie\'s Diner)
The Beet(28 of41)
The restaurant: The Beet\nWhere: 2945 Dundas St. W. (Dundas and Keele)\nPart of Veggielicious: Yes\nVegetarian only?: Yes\nWhat\'s under $20?: Fakin’ with Bacon Prix Fixe for $15 (smoky maple coconut bacon, lettuce and tomato with a side salad, a choice of Beet It juice or organic beer, and a raw vegan handmade truffle by Live On Chocolate) for Veggielicious (credit:The Beet)
Lahore Tikka House(29 of41)
The restaurant: Lahore Tikka House\nWhere: 1365 Gerrard St. E. (Gerrard and Greenwood)\nPart of Veggielicious: No\nVegetarian only?: No\nWhat\'s under $20?: Veggie entrees range from $6 to $13, with must-have naans at $1.75 (credit:Facebook/Lahore Tikka House)
Sukho Thai(30 of41)
The restaurant: Sukho Thai\nWhere: 52 Wellington St. E (Wellington and Church); 274 Parliament St. (Parliament and Dundas)\nPart of Veggielicious: No\nVegetarian only?: No\nWhat\'s under $20?: All curries are $12, starters from $6 (credit:Instagram/Sukho Thai)
Lalibela(31 of41)
The restaurant: Lalibela\nWhere: 869 Bloor St. W. (Bloor and Ossington); 1405 Danforth Ave. (Danforth and Coxwell)\nPart of Veggielicious: No\nVegetarian only?: No\nWhat\'s under $20?: Vegetarian platter for $11 or $12 (depending on spice), including split peas, lentils, chickpeas, cabbage, collard greens and more (credit:Facebook/Lalibela)
Mi Gia Phung(32 of41)
The restaurant: Mi Gia Phung\nWhere: 598 Gerrard St. E. (Gerrard and Broadview)\nPart of Veggielicious: No\nVegetarian only?: No\nWhat\'s under $20?: Tofu and avocado salad rolls, pho chay (with tofu and veggies) and spring rolls with vermicelli (credit:Mi Gia Phung)
Buk Chang Dong Soon Tofu(33 of41)
The restaurant: Buk Chang Dong Soon Tofu\nWhere: 691 Bloor St. W. (Bloor and Christie); 5445 Yonge St. (Yonge and Finch)\nPart of Veggielicious: No\nVegetarian only?: No\nWhat\'s under $20?: Veggie soon tofu for $8 that comes with many traditional Korean side dishes (credit:Yelp/Buk Chang Dong Soon Tofu)
Camros Organic Eatery(34 of41)
The restaurant: Camros Organic Eatery\nWhere: 25 Hayden St. (Bloor and Yonge)\nPart of Veggielicious: No\nVegetarian only?: Yes\nWhat\'s under $20?: A four-item combination runs about $14; choices include a raw beet and carrot salad, green rice balls, chickpea stews and many more (credit:Facebook/Camros Organic Eatery)
Vegetarian Haven(35 of41)
The restaurant: Vegetarian Haven\nWhere: 17 Baldwin St. (Dundas and McCaul)\nPart of Veggielicious: Yes\nVegetarian only?: Yes\nWhat\'s under $20?: Two-course dinner special: Chef\'s bistro special and soup for $15 for Veggielicious (credit:Twitter/Vegetarian Haven)
Jean's Vegetarian Kitchen(36 of41)
The restaurant: Jean\'s Vegetarian Kitchen\nWhere: 1262 Danforth Ave. (Danforth and Greenwood)\nPart of Veggielicious: No\nVegetarian only?: Yes\nWhat\'s under $20?: Entrees from $8.50 to $11.50, appetizers from $3 to $6 (credit:Yelp/Jean\'s Vegetarian Kitchen)
Udupi Palace(37 of41)
The restaurant: Udupi Palace\nWhere: 1460 Gerrard St. E. (Gerrard and Coxwell)\nPart of Veggielicious: No\nVegetarian only?: Yes\nWhat\'s under $20?: All items on the menu range from $3 to $10 (credit:Arti Patel)
Butler's Pantry(38 of41)
The restaurant: Butler\'s Pantry\nWhere: 371 Roncesvalles Ave. (Bloor and Roncesvalles); 591 Markham Street (Bloor and Bathurst)\nPart of Veggielicious: No\nVegetarian only?: No\nWhat\'s under $20?: Many veggie entrees like curry pie and tagines from $9 to $12, appetizers from $3 to $5 (credit:Facebook/Butler\'s Pantry)
Buddha's Vegetarian Kitchen(39 of41)
The restaurant: Buddha\'s Vegetarian Kitchen\nWhere: 666 Dundas St. W. (Dundas and Bathurst)\nPart of Veggielicious: No\nVegetarian only?: Yes\nWhat\'s under $20?: With a couple of exceptions, all dishes range between $7 to $10, with gigantic portions (credit:Urbanspoon/Buddha\'s Vegetarian Kitchen)
Utopia(40 of41)
The restaurant: Utopia\nWhere: 586 College St. (College and Bathurst)\nPart of Veggielicious: No\nVegetarian only?: No\nWhat\'s under $20?: Poutine with (amazing) veggie gravy for $6, entrees like veggies burgers and souvlaki for $9 and veggie burritos for $11 and $12 (credit:Facebook/Utopia)
South Indian Dosa Mahal Restaurant(41 of41)
The restaurant: South Indian Dosa Mahal Restaurant\nWhere: 1262 Bloor St. W. (Bloor and Lansdowne)\nPart of Veggielicious: No\nVegetarian only?: No (but it is the majority of the menu)\nWhat\'s under $20?: All dishes, from appetizers to mains, range from $1.25 to $6.95 (credit:Yelp/South Indian Dosa Mahal Restaurant)