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.
