Healthful Vegetarian Meal Ideas – Tracy Boykin, RD

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

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.