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Healthful Vegetarian Meal Ideas – Tracy Boykin, RD

Posted: Jun 06 in Nutrition, Recipes, Weight Management Strategies by

A vegetarian diet can include just as many tasty varieties as one including meat. Don’t hesitate to get creative in the kitchen. Try these healthful, vegetarian meal ideas:

Breakfast

  • Cereal with milk (soymilk if vegan)
  • Whole-wheat toast with margarine or jelly and a piece of fresh fruit
  • Instant oatmeal with nuts, raisins and (soy)milk

Lunch

  • Vegetable sandwich (tomatoes, peppers, onions, avocado) with or without (soy)cheese on whole-grain bread
  • Vegetable soup with a piece of whole-grain toast
  • Vegetable burger or falafel with (soy)cheese, mushrooms and tomato on whole-grain bread
  • Pita bread filled with vegetables or peanut butter
  • Chili with beans, textured vegetable protein and (soy)cheese

Dinner

  • Tofu stir-fry with brown rice
  • Whole-grain pasta with tomato sauce plus vegetables (mushrooms, tomatoes, eggplant, peppers and onions)
  • Tacos or burritos filled with beans, textured vegetable protein, tofu or tempe
  • Pizza with or without cheese and topped with vegetables, tofu or meat substitute

Snacks

  • Dried fruits
  • Trail mix
  • Popcorn
  • Rice cakes
  • Yogurt
  • Smoothies made with calcium fortified rice milk, soymilk or cow’s milk
  • Hummus
  • Bagels with nut butter
  • Instant soups

Information provided by Vegetarian Nutrition, a dietetic practice group of the American Dietetic Association.


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