Eat with the environment in mind by getting creative with plant-based recipes and trying new foods!
A healthy vegetarian diet includes a wide variety of foods from all the food groups. Be creative in planning menus and trying new foods. Here are some healthful, vegetarian meal ideas to get you started.
Breakfast
- Instant oatmeal made with low-fat or fat-free milk* with nuts and chopped banana
- Low-fat yogurt* layered with crunchy cereal and blueberries for a breakfast parfait
- Spread almond butter on a whole-grain toasted bagel and top with apple slices.
- Scrambled eggs with vegetables or tofu scramble.
Lunch
- Vegetable sandwich: Sliced tomato, pepper, onion, avocado and hummus stuffed in a whole-grain pita
- Main dish salad with your choice of vegetables, beans or tofu, fruit and nuts
- Vegetable burger or falafel with sauteed mushrooms and tomato on a whole-grain bun
- Vegetarian stuffed grape leaves (dolmas)
- Peanut butter and banana sandwich on whole-wheat bread with carrot and celery sticks
- Chili made with beans and textured vegetable protein with cornbread
Dinner
- Tofu and vegetable 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 tempeh
- Pizza with or without cheese* and topped with vegetables and tofu or meat substitute
Snacks
- Trail mix
- Popcorn
- Low-fat or fat-free yogurt*
- Smoothie made with low-fat milk*, frozen berries, spinach and a banana
- Hummus and pita wedges, cucumber slices, or pickles
- Bagel with nut butter
- Tomato soup and whole-grain crackers
- Fruit
- Puffed rice
- Chutney sandwiches
- Cucumber with chile powder and lime
- Mango or apple slices with chile powder
- Seaweed
- Wasabi Peas
- Nuts and dried fruit
- Plantain chips
- Bagel with nut butter
- Tomato soup and whole-grain crackers
*Soymilk, soy cheese and yogurt if vegan
Courtesy of #eatrightPRO sm.eatright.org/vegmealideas
Dr. Jaime L. Pula is the author of her newly released book titled, ‘Rise Above: A Playbook On How-To Keep Energy Flowing.’ She can be reached at jpula@artofhealthsciences.life. And she enjoys connecting on LI at: www.linkedin.com/in/drjaimelpula001/.