Healthy Eating Plans for Vegetarians

by Missy Wilkinson

Overview

Let's face it: you could live on a diet of chips, cheese dip and soda and technically be a vegetarian. But most of us who choose to eliminate meat do so at least partially for health reasons. Though there's a wide range of debate regarding what constitutes true vegetarianism, the consensus is that a vegetarian eats animal products such as milk and eggs but abstains from eating the flesh of animals, poultry and fish. Instead, vegetarians rely on beans, whole grains, tofu, nuts, lentils, seeds and dairy, rather than meat.

Sliced peppers are delicious on pizza or in stir-fry
Breakfast

Breakfast is touted by nutritionists as being the most important meal of the day. It's also the first chance to get your morning off to a healthy start. Vegetarians face the same dietary requirements as omnivores: our bodies need a minimum of five to seven serving of fruits and vegetables, whole grains, healthy fats (such as olive, sesame, canola and coconut oil), and anywhere from 45 to 63 grams of protein a day. Whip up a frozen fruit smoothie, tossing soy milk, frozen bananas, blueberries, strawberries or any of your favorite fruits into the blender. For extra health points, add a scoop of protein-packed spirulina powder and a handful of spinach. If you like a hot breakfast, simmer oatmeal or quinoa flakes with cinnamon, maple syrup, dates, nuts and raisins.

Lunch and Snacks

Lunch can be as simple as a soy burger on a whole wheat bun, stacked with tomatoes, cheese and avocado. Round out the meal with a fresh, vegetable-packed salad, and you're good to go. Or simmer up a hearty stew: Simmer 3/4 cup of lentils, a can of Ro-Tel, two cups of chopped vegetables and six cups of water for an hour, then spice as desired. Serve alongside a wheat roll. Nothing quells those nagging stomach growls like an apple and a handful of almonds, which also pack a healthy punch of protein, fiber and antioxidants. Sip a cup of hot green tea and relax in the knowledge that you're nurturing your body.
Dinner

There's something almost decadent about tomato sauce, so why not spoon it generously over a whole-wheat pizza crust? Load it down with sliced green peppers, mushrooms, olives, onions, garlic cloves and cheese, and you have a mouthwatering dinner. Or ladle tomato sauce thickly over whole wheat noodles, ricotta cheese, vegetarian "ground beef" (available in the frozen foods section of the grocery store), and mozzarella cheese. The options for a vegetarian are limitless. Think of vegetarianism not as a way to deny yourself a protein source, but instead as an opportunity to experience a whole new relationship with healthy foods.

Overview