How does a vegetarian get omega 3?

Ask the Pritikin Health Experts

This question to the Pritikin Health Experts ended with: "Fish oil supplements don't do the job, correct?" That is likely correct. Recent studies have called into question the effectiveness of supplements in providing protection against heart disease.

Vegetarians get protein by eating foods like nuts, tofu and spinach.

Good vegetarian sources of omega 3 fatty acids include tofu and dark leafy greens.

“How does a vegetarian get omega 3?”

Foods naturally rich in omega-3 fatty acids are almost always a better choice than fish oil pills. Fish, especially cold-water fatty fish like salmon, sardines, mackerel, and trout, are rich sources of omega 3s.

If you don’t eat fish, other food sources of omega-3 fatty acids include:

  • Walnuts
  • Flaxseeds
  • Chia seeds
  • Beans (especially soybeans and soy products like tofu)
  • Dark green leafy vegetables

Limit nuts and seeds to 1 ounce a day or less because they are dense with calories. If you’re trying to lose weight, you probably want to steer clear of them completely.

Most importantly, remember that no single item – whether it’s omega-3 fatty acids, green tea, or anything else promoted as the latest “superfood” – can ever match the benefits of an overall healthy food and fitness program like Pritikin.

With the Pritikin Eating Plan, you’re not just getting omega-3s. You’re also greatly increasing your intake of heart-healthy foods like fruits, vegetables, whole grains, and beans, and greatly decreasing foods that harm the heart, like red meat, full-fat dairy foods, and tropical oils.

All these dietary improvements, plus regular physical activity, are what add up to profound and proven benefits for your heart.

Spinach Recipes for Weight Loss
Tofu & Spinach Casserole
Votes: 1
Rating: 5
Rate this recipe!
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Having guests who are vegetarians? They’ll all want the recipe for this earthy, zesty casserole. It's great for parties but also simple enough to whip up for a weeknight dinner. Serve family-style with potatoes or whole grains like quinoa, brown rice, or couscous. It also cooks up nicely in individual nonstick muffin tins – the perfect portable snack or lunch.
Servings
6 six ounces per serving
Servings
6 six ounces per serving
Spinach Recipes for Weight Loss
Tofu & Spinach Casserole
Votes: 1
Rating: 5
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Add to Meal Plan:
This recipe has been added to your Meal Plan
Having guests who are vegetarians? They’ll all want the recipe for this earthy, zesty casserole. It's great for parties but also simple enough to whip up for a weeknight dinner. Serve family-style with potatoes or whole grains like quinoa, brown rice, or couscous. It also cooks up nicely in individual nonstick muffin tins – the perfect portable snack or lunch.
Servings
6 six ounces per serving
Servings
6 six ounces per serving
Ingredients
Servings: six ounces per serving
Units:
Instructions
  1. Pre-heat oven to 400 degrees F.
  2. Drain tofu of water, then dice. Season with all-purpose seasoning.
  3. On a nonstick baking tray lightly sprayed with Pam, bake diced tofu just until firm, about 10 minutes.
  4. In a medium nonstick skillet over a medium flame, sauté onions, carrots, and bell peppers to moisten them, about 4 minutes.
  5. In a large stainless steel mixing bowl, combine baked tofu, sautéed vegetables, and all remaining ingredients except veggie topping. Using a large spoon, mix well.
  6. Pour casserole into a nonstick casserole dish lightly misted with Pam or an 8 x 13 buffet pan. Shake gently until level. Sprinkle veggie topping on top and bake at 400 degrees for 15 to 20 minutes.
Recipe Notes

* Make your own all-purpose seasoning by blending ingredients such as paprika, garlic powder, onion powder, dried oregano, and dried basil. You can also purchase our chefs' Pritikin All-Purpose Seasoning online. Or call 866.430.3901.

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