Vegetarian foods! Well, I can share the same basic recommendations for a healthy wholesome vegetarian diet, also it is not exactly a chart. 

1. Two meals with a salad of raw vegetables which include in your vegetarian mealsin two varieties grown above and two grown in-ground. Salads should be included in your food. It should be eaten with cooked food for eating Vegetarian foods they should include.
2. Whole grain vegetarian dishes and the bread baked of freshly milled whole grains.
3. Cooked, baked vegetables and condiments, sauces made of whole real foods (it is optional). It’s for vegetarian meals to be included in your food.
4. Vegetarian dishes of raw grain cereal combined with fresh fruit (grains are soaked immediately after grinding overnight or sprouted) and cream, nuts, and fresh lemon juice (or you may prepare it with herbs, onion, and garlic).
5. Butter, raw milk butter, fresh heavy cream, sour cream, nuts, and seeds

If you want to use milk, choose raw milk if you can, the same as cheese especially eating Vegetarian foods.

6. Unrefined, cold-pressed oils (sunflower, olive, and flax)

Summary

Choose whole real foods and vegetables and do your own cooking. It’s not different from your previous cooking, just replace processed ingredients with whole ingredients (e. g. fresh veggies or unblanched frozen veggies against preserved and canned veggies, freshly milled flour (grain mill or high-speed blender) against store-bought flour., butter against margarine or shortening).

Egg, milk, and cheese are acceptable in few quantities if you are healthy. For many conditions, your health improves dramatically if you avoid animal protein.

Vegetarian diets fall into 3 main categories based on the types of food eaten. The vegans do not eat meat, poultry, fish, eggs, or dairy products. A Lacto-vegetarians dietor vegetarian dishes does not include meat, poultry, fish, or eggs. However, Lacto-vegetarians will eat dairy products, like milk, cheese, and yogurt. The  Lacto-Ovo.

Whole Grains

In Vegetarian meals or vegetarian dishes, you should eat five to seven servings of grains every day. Because of their significant health benefits, whole grains should make up at least half of the daily serving. The food group includes bread, pasta, rice, wheat, oats, and barley. while having vegetarian meals might also benefit from whole grains that have been fortified with additional nutrients, such as iron, zinc, and vitamin B-12, which are commonly found in meat and seafood sources. Iron and vitamin B-12 assist with red blood cell production, which protects against anemia, while zinc protects the body’s cells and tissues from destruction and disease it prevents your body and health. for Vegetarian foods they should include proper diet.

Meatless Proteins

Vegetarians should not eat any type of meat, they should be sure to get enough protein from other types of vegetable foods or vegetable meals. The clinic recommends vegetarians eat at least five daily servings of protein-rich foods, like beans, legumes, nuts, and soya. For lacto-vegetarians and Lacto-ovo vegetarians, eggs and Greek yogurt are also excellent sources of protein. Vegetarians are often deficient in irons, & absorbed more easily from meat sources. Iron’s consumed by dry beans, peas, lentils, fortified oatmeal, soybeans, spinach, and tofu. Vitamin C helps the body to absorb the irons, combine iron-rich foods with foods high in vitamin C, such as tomatoes, broccoli, strawberries, and oranges.

Fruits and Vegetables

Fruits and vegetables tend to be the most common types of foods, consumed by all vegetarians. These foods supply many vitamins, minerals, and fiber with every serving. Vegetarians people should aim for at least 6 to 8 servings of vegetables and 3 to 4 servings of fruit/day. For vegetarians who don’t eat dairy products, they can have dark green leafy vegetables and broccoli are excellent sources of calcium.

Healthy Fats

The body requires a small amount of dietary fat to ensure proper brain development, temperature regulation, and protection of internal organs too. Vegetarians must aim for at least two servings of healthy fat per day. Choose fats that have high in omega-3 fatty acids. Serving healthy fats might include 1 ounce of nuts or seeds, 2 tablespoons of nut butter, or 1 teaspoon of olive or canola oil.

Further Consideration

A vegetarian diet, a vegetarian meal, or vegetarian dish is high in plenty of nutrient-dense foods, such as fresh fruits, veggies, healthy fats, and whole grains, and often low in saturated fat, cholesterol, and sodium. However, nutritional deficiencies can occur sometimes, also supplementation will be necessary. If you are currently following a vegetarian diet then consult a nutritionist for recommended dietary supplements.

A healthy diet consists of –

1. DETOXIFICATION
2. a HEALTHY DIET
3. FASTENING

You should start by cleaning your body that we can do:

1. DRINKING WATER
2. ALOE VERA JUICE
3. TRIPHALA

Daily, How much Protein, Carbohydrate, and Micro Nutrients your morning diet consist of?

Our first diet of the day should be full of Protein, Carbohydrate, and Micro Nutrients.

The Best Breakfast you can have-

1. Oats— Whole grains, rich protein source
2. Banana—good sources of carbohydrate
3. Milk— a rich protein source
4. Multivitamins—for micro-nutrients

 How much gap do you keep between your two successive diets?

It takes 3hr to digest fruits completely and 6hr or 8hr to digest Vegetables & Whole grains respectively. the gap between 2 diets is necessary, our body can digest food completely, and to be prepared for the next diet, at least a 4hr gap should be maintained between its successive diets.

 How much water do you drink while or after eating food?

About 50% of digestion takes place in our mouth. It is why our Saliva plays an important role in indigestion. we should chew our food till the food completely get mixed in saliva.

A healthy diet consists of –

1. DETOXIFICATION
2. HEALTHY DIET
3. FASTENING

You should start by cleaning your body that we can do:

1. DRINKING WATER
2. ALOE VERA JUICE
3. TRIPHALA

 Daily, How much Protein, Carbohydrate, and Micro Nutrients your morning diet consist of??

Our first diet of the day should be full of Protein, Carbohydrate, and Micro Nutrients.

The Best Breakfast you can have-

1. Oats— Whole grains, rich protein source
2. Banana—good sources of carbohydrate
3. Milk— a rich protein source
4. Multivitamins—for micro-nutrients

https://exploring2gether.com/vegetarian-foods-importance-for-health/