Healthy Eating for Vegetarians

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Tasty Choice: Going vegetarian can be delicious. You have every fruit, vegetable, bean, and whole grain to choose from. The variety is endless. You can make it work for you, whether you choose to eat this way all the time or to include some vegetarian meals in your week.


How Far Do You Want to Go?

When you eat a vegetarian meal, you don’t eat meat, poultry, or fish. You may eat eggs or dairy. If it’s a vegan meal, you’ll skip anything that comes from animals, including milk, cheese, and eggs.


Pick Your Proteins

You can get all the protein you need from plant foods. Just make sure you’re getting enough calories from a wide variety of nuts, seeds, legumes, and grains. Black beans and rice, with a salad, is one example of a classic vegetarian meal.


Tweak Your Favorite Recipes

If you’re used to eating meat, look for vegetarian versions of your favorite dishes. For example, you can make lasagna with spinach or tofu instead of ground beef.


Make Vegetarian Stuffed Peppers

Stuff bell peppers with a blend of rice and veggies. Instead of ground beef, add beans or meatless sausage crumbles. Season as usual.


Whip Up a Veggie Omelet

Eggs are a good source of protein. It’s easy to substitute veggies for ham and cheese in an omelet. Try carrots, mushrooms, and spinach.


Shift Chicken Parmesan to Eggplant

If you’re used to eating chicken Parmesan, use thin slices of eggplant instead of the chicken. If you also skip dairy, you can use a soy-based cheese substitute instead of Parmesan.


Change Your Chili

When you’re craving a warm, spicy bowl of chili, make it with beans or tofu. You’ll get the flavor without the meat.


Grill a Portobello Burger

Forget the cheeseburger. A grilled portobello mushroom on a whole wheat bun can hit the spot. Top with lettuce, tomato, or cheese, just as you would a hamburger.

When You Want a Veggie Burger: If you’re looking for something closer to the texture of a real hamburger, try a veggie burger. Most supermarkets carry several brands of frozen veggie burgers. These are often made with a blend of vegetables, soy, and grains, providing protein and fiber 🙂 🙂

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